How to Get Rid of the Muffin Top for Good: A Vegan Powerlifter’s Real Talk on What Works (and What Doesn’t)

If you’ve ever looked in the mirror, poked your sides, and muttered, “Ugh, this muffin top has got to go,” you’re not alone. I see this struggle all the time—not just among my clients, but in my own journey, too.

Today, I want to talk to you about the muffin top — that stubborn fat around your hips and lower waist that refuses to budge no matter how many crunches you do or diets you try. As a vegan powerlifter, I’ve learned a lot about how bodies really work, how fat loss really happens, and how you can sculpt your shape in a healthy, sustainable way.

So let’s break down the myths, the truths, and the practical steps you can take to finally feel confident in your skin.

The Muffin Top: More Common Than You Think

First things first, muffin tops are totally normal. In fact, the majority of women struggle with fat accumulation around the waist and hips due to hormones, genetics, and lifestyle factors. It’s not a sign that you’re lazy or “doing it wrong.”

Here’s the real kicker — the muffin top is one of the last places your body will lose fat from, no matter what you do. This is 100% natural and depends heavily on your genetic fat distribution.

When you lose weight, your body chooses where to burn fat first and where to hang onto it the longest. For some women, it’s the face or arms first, then the belly and hips last. So don’t get discouraged when your tummy area seems stubborn.

The Myth of Spot Reduction

Let’s address the biggest myth right now: spot reduction. Sorry to break it to you, but doing endless side crunches or targeted “muffin top” exercises won’t melt the fat in that one area.

Fat loss happens systemically — meaning your body burns fat from all over, and you can’t decide which area loses fat first. If you want to reduce your muffin top, you have to approach fat loss holistically, combining nutrition, strength training, and movement.

Why Strength Training Is Your Best Friend

Now here’s the good news: strength training is the key to reshaping your body and saying goodbye to the muffin top — even without drastic weight loss.

When you lift weights and build muscle, your body composition changes. Muscle is dense and tight, so you start to see curves and definition where there used to be soft, undefined areas. This doesn’t mean you have to bulk up like a bodybuilder (unless you want to!), but rather, build lean muscle to lift your glutes, tighten your core, and sculpt your silhouette.

Personally, as a vegan powerlifter, I’ve seen how strength training not only reshapes your body but also boosts your metabolism and makes you feel more confident in your skin.

Nutrition: The Fuel for Success

No amount of training will give you results if your nutrition isn’t supporting your goals. For those of us living the vegan lifestyle, it’s absolutely possible to fuel fat loss and muscle gain without animal products — but it takes planning.

Focus on whole foods rich in protein (like legumes, tofu, tempeh, seitan, and vegan protein powders), plenty of vegetables, healthy fats (avocado, nuts, seeds), and complex carbs to keep your energy up.

Remember: it’s not about starving yourself or cutting out entire food groups. It’s about fueling your body to perform and recover, while creating a modest calorie deficit if fat loss is your goal.

Body Recomposition: The Real Game Changer

The magic happens when you combine strength training with good nutrition to achieve body recomposition — gaining muscle and losing fat at the same time.

Instead of obsessing over a number on the scale, focus on how your clothes fit, how strong you feel, and how your body looks in the mirror. You can shape your body even if your weight stays the same or fluctuates.

Surgery Isn’t a Shortcut

I’ve had clients ask me about liposuction or implants to fix their muffin top. While surgery can change appearance, it’s not a magic fix for body confidence or health.

Surgery comes with risks, recovery time, and doesn’t teach you how to care for your body long-term. Plus, nothing beats the pride and empowerment you get from working hard, lifting heavy, and taking care of yourself naturally.

How to Start: The Mindset Shift

To make real, lasting changes, start by shifting your mindset. Instead of “I hate my muffin top,” say:

• “I’m working to build a body that’s strong and healthy.”

• “I want to lift my glutes and feel confident in my clothes.”

• “I’m committed to progress, not perfection.”

This positive approach will keep you motivated, reduce stress, and help you stick to your goals.

Practical Steps to Lose Muffin Top Fat and Sculpt Your Shape

1. Strength train 3–4 times a week: Focus on compound lifts like squats, deadlifts, hip thrusts, overhead presses, and rows to build muscle all over your body. Don’t be afraid of weights!

2. Eat a balanced vegan diet: Prioritize protein, veggies, healthy fats, and whole grains. Track your calories if you want to create a small deficit for fat loss but avoid extreme dieting.

3. Include mobility and flexibility work: Stretch, foam roll, and do yoga to improve movement quality and reduce injury risk.

4. Get enough rest and recovery: Sleep and stress management are often overlooked but crucial for fat loss and muscle gain.

5. Be consistent and patient: Fat loss — especially in stubborn areas — takes time. Celebrate small wins and improvements.

Accept and Love Your Body Now

Remember, your body is your home for life. Instead of waiting for a perfect “beach body,” love yourself right now. Appreciate the strength you have, the curves that make you unique, and the progress you’re making.

When you shift focus from chasing a number or a look to building a strong, functional, and healthy body, the muffin top becomes less of an enemy and more of a detail you can improve over time.

Which Path Is Right for You? Mobility, Strength, or Aesthetics?

I know every woman’s journey is different, which is why I’ve created three tailored programs depending on your goals:

• Mobility Course: If you want to move easier, reduce tightness, and prevent injuries. Great for all levels and anyone feeling stiff or sore.

• Strength Course: If your priority is to build muscle, increase power, and feel unstoppable in your body. Perfect for powerlifting lovers or those wanting to get stronger.

• Aesthetics Course: If you want to sculpt your curves, tighten your core, and improve overall body shape while staying strong and healthy.

Each program is designed with vegan nutrition and lifestyle in mind, no gimmicks or quick fixes, just real science-backed progress.

Ready to Take Control?

If you’re tired of feeling stuck, frustrated, or overwhelmed, it’s time to try a new approach that works with your body, not against it.

Check out the links below to join the course that fits your goals or DM me to apply for personal coaching. Let’s work together to build a body you love — strong, confident, and 100% you.

✨ Ready to Start Lifting Smarter, Not Harder?

If you’re ready to stop feeling weak, stiff, or unsure in your body—and want to build real strength and confidence without injury or intimidation—I’d love to work with you.