

BLOG, EXERCISE, NUTRITION, WEIGHT LOSS, WOMEN'S

HEALTH

Apron Belly: What It Is and

How to Eliminate It
Written by: Erin Coleman,
Writer, The Fit Mother Project

A
pron belly commonly occurs after
weight gain, significant weight loss, or
pregnancy, but you don't have to live
with it!

If you experience apron belly (excess

abdominal fat or skin) that hangs down
and feels uncomfortable, it can drastically
reduce your self-esteem and overall quality
of life.

You might be wondering what causes

apron belly, and how to get rid of it.

Knowing a few tips and tricks can help.

Let's learn all about the dreaded apron

belly — and how to eliminate it once and
for all!

The meno-pot belly is another thing

you need to be aware of. Learn all
about it here!

What is Apron Belly?

Apron belly, also known as mother's apron,

happens when abdominal skin stretches
and fat cells expand because of pregnancy
or weight gain.

The result is often an apron-like flap of

tissue that hangs down.

It may increase your risk of cancer, heart

disease, type 2 diabetes, and other chronic
diseases.

Apron belly can also:

• Cause chafing
• Feel painful or uncomfortable
• Ruin your self-confidence
• Cause bulges that show through
clothes

Knowing what to do about apron belly is

the key to optimizing your overall health,
wellness, and self-esteem!

How Should I Eliminate Apron Belly

Discomfort?

Chafing can occur as a result of apron belly

in women.

To ease the discomfort you might

experience, try anti-chafing creams,
abdominal support bands or clothing, and
keeping the affected area clean and dry.

While these at-home remedies can reduce

pain associated with apron belly, the
emotional problems you might encounter
often warrant taking further action to get
rid of excess, sagging fat or skin.

Seetheprogram11,000+busymoms
areusingtogetresultslikethese...

SEETHEFITMOTHERPROGRAM›>

How Can I Get Rid of Apron Belly?

There are several surgical and non-surgical

solutions that can help you eliminate apron
belly and gain the self-confidence you
deserve.

A Healthy Lifestyle Commitment

Know that developing apron belly can

happen to anyone, even women who
maintain healthy weights.

Pregnancy, hormone fluctuations, and prior

weight loss can all contribute to stubborn
fat pockets associated with apron belly.

Make a commitment to better health with

lifestyle habit changes, but know that
sometimes medical intervention is needed
to achieve the perfectly flat midsection you
long for.

Stay motivated by setting goals, recruiting

friends and family to keep you accountable,
and rewarding yourself for success!

Weight Loss

While loose, sagging skin can sometimes

remain after reaching your goal weight,
shedding pounds is one of the best ways to
reduce or eliminate apron belly.

To get excess weight off, reduce your

current calorie intake by about 500-1,000
calories daily.

Doing so often means you can drop about

1-2 pounds weekly and keep lost weight
off long term.

Make dietary changes, get more exercise,

and sign up for the Fit Mother Project 30X
(FM30X) weight loss plan to boost your
chance of success.

Dietary Changes

To aid in weight loss and reduce body fat,

eliminate unhealthy foods like sodas,
alcoholic drinks, sweets, other sugary
foods, white bread, white rice, and
additional refined grains.

Steer clear of fried foods, bacon, ham, hot

dogs, deli meat, and other processed meats
— and limit red meat to reduce your risk of
developing certain types of cancer.

Increase your intake of non-starchy

vegetables, including leafy greens, broccoli,
cauliflower, tomatoes, cucumbers, celery,
bell peppers, mushrooms, asparagus, and
zucchini.

Focus on getting plenty of protein foods.

Examples include un-breaded chicken,
turkey, fish, seafood, eggs, tofu, seitan, and
legumes, as well as milk, Greek yogurt,
cottage cheese, protein shakes, and protein
bars.

Choose avocados, olive oil, nuts, seeds, nut

butter, olives, hummus, or other nutritious
fats at each meal.

Instead of refined grains, pick whole grains

like brown rice, wild rice, quinoa, oatmeal,
and other whole-grain cereals.

Fill half of each plate with non-starchy

vegetable and the other half with protein
foods, fiber-rich starches, and heart-
healthy fats!

Make a few small dietary changes, one at a

time, until healthy eating patterns become
habit.

Increased Cardiovascular Exercise

Boosting cardiovascular exercise is one of

the best ways to increase calorie
expenditure for weight loss, which helps
reduce apron belly in men and women.

For example, jogging at a pace of 5.2 miles

per hour or using an elliptical trainer helps
a 155-pound adult expend about 335
calories in just 30 minutes!

Other forms of aerobic workouts include

rope jumping, biking, cycling, rowing,
swimming, and stair climbing.

If you normally complete 20-30 minutes of

aerobic exercise daily, aim for 45-60
minutes instead when fat loss is your goal!

Learn about the best types of cardio for fat

loss and the science behind cardio for
WOMEN!

Best Types of Cardio for Fat Los…

Strength Training

Strength training is one of the best ways to

tighten and tone up, while reducing body
fat.

Aim to work each major muscle group at

least two times each week to minimize
apron belly.

Work your legs, calves, glutes, back, abs,

chest, shoulders, and arms!

Aim to complete at least two or three sets

of 10-20 reps for each exercise.

Use weights, exercise bands, or your own

body weight as resistance.

If you don't have any equipment at home,

consider push-ups, squats, lunges, or chair
triceps dips.

Should women lift weights? Discover all of

the benefits to weight lifting for women!

Should Women Lift Weights? 3 …

Daily Abdominal Exercises

Daily abdominal exercises can shrink your

midsection and apron belly.

Complete ab exercises most days each

week whenever possible.

Consider the following tummy-tightening

exercises to tighten and tone up your
waistline:

• Plank holds
• Plank jacks
• Plank rows
• Shoulder touch planks
• Side planks
• Leg raises
• Russian twists
• Bicycle crunches
• Sit-ups
• Traditional crunches

Complete at least 10 minutes of ab

exercises daily to achieve the results and
level of confidence you desire.

Trying to get stronger abs and a flatter

stomach? Start with this core circuit for
women, an easy beginner ab workout you
can do at home!

EASY Beginner Ab Workout at H…

Increased Water Intake

Increasing your water intake is one of the

best ways to reduce or eliminate apron
belly in women.

Drink at least 2 cups of water when you

wake up each morning, along with 2 cups
of water before each meal to better control
your calories.

Aim for a total of 12 cups of water per day

for women (men need 16 cups daily).

Carry a water bottle with you throughout

the day to ensure you're drinking enough
fluids to drop weight and tighten your
midsection.

Black coffee and unsweetened tea count

too!

Flavor water with a tiny bit of 100% fruit

juice, lemon, or fruit chunks to enhance its
flavor if you'd like.

Besides water, here are some healthy

drinks you can – and should – consume
every day.

Alcohol Limitations

Drinking alcohol can hinder your efforts to

get rid of apron belly.

It contributes to a higher calorie intake, but

it doesn't offer your body any essential
nutrients.

Alcohol consumption also increases your

risk of developing certain types of cancer.

Drinking in moderation consists of one

drink (or less) per day for women, and two
drinks daily for men.

To give yourself the best chance of tight

midsection, consider giving up alcohol
entirely!

If you're unwilling or unable to do so, stick

with drinking in moderation over excessive
drinking.

Avoid mixing hard alcohol with sugary

mixers like soda or lemonade.

Stay on top of your nutrition on the

weekend by using these 5 weekend diet
tips!

More Sleep

Getting enough sleep is one of the best

ways to keep your appetite under control
and optimize energy levels, which makes it
easier to complete daily workouts and
minimize abdominal fat.

In fact, studies show that sleeping less

than seven hours each night is associated
with a higher body mass indexes (BMI) and
abdominal obesity.

Aim to get at least 7-9 hours of sleep by

going to bed at the same time each night,
sleeping in a cool, dark, quiet room, and
avoiding caffeine, alcohol, and high-
intensity exercise right before bed.

Steer clear of smoking altogether, and

don't go to bed very full or hungry.

See your doctor if you struggle with sleep

apnea and chronic sleep deprivation.

Try natural sleep aids over potentially

addictive sleeping medicines.

Learn how to improve your sleeping habits,

helping you to wake up feeling well-rested
in the morning.

Reduced Stress

Stress can contribute to increased calorie

consumption, unwanted weight gain,
overweight, and abdominal obesity.

It can hinder weight loss when you're

trying to get rid of apron belly.

To reduce or eliminate stress in your life,

consider the following stress-relieving
strategies:

• Massage
• Yoga
• Tai chi
• Meditation
• Regular exercise
• Outdoor walks or bike rides
• Making your schedule less busy
• Taking a vacation
• Spending time with friends and family

Get rid of as many stressors in your life as

possible, and don't be afraid to ask loved
ones for help when you need it!

Learn how to deal with stress with these 5

quarantine stress relief techniques.

Mental Health Treatments

If you struggle with anxiety, depression, or

another mental health disorder, it can lead
to emotional eating and unwanted weight
gain.

Seeking treatment to improve your mental

health offers the best chance of healthy
weight management.

Your doctor might recommend making