Apron Belly is a condition in which the excess fat and skin hang down from the abdomen, just like an apron. This condition is prevalent in both males and females and occurs after pregnancy, a significant weight loss and also in some cases due to obesity.
As apron belly can be distressing, we have brought 20 ways to help individuals get rid of this condition. We have also included diet and exercise targeted for this condition, without which fat loss is impossible.
1. Cut-Off Processed Foods
Processed foods are packed with added sugars, unhealthy fats and refined carbohydrates, and all of these together make food palatable. While cutting off processed foods completely alone is not enough to eliminate apron belly, it is a crucial step to reduce unwanted fats in the body.
A huge amount of deduction in calorie intake is possible by cutting out processed foods, a study by Harvard University showed that individuals who are on ultra-processed diets consumed 500 calories more and also gained a significant amount of weight. Some of the foods high in calories except processed foods include fast foods, fried foods and packed foods.
2. Prioritize Whole Foods
Fruits, vegetables, whole grains, legumes and nuts, these all whole foods that can act as allies in getting rid of your apron belly. The dietary fiber present in these foods is the key player in weight management, though they aren't digested by our gut, they aid in digestion.
Fibers regulate normal bowel movements, promote fullness thereby preventing the chances of overeating and also prevent immediate spikes of blood glucose levels. Whole foods are also good sources of protein and healthy fats, all helping to boost metabolism and burn body fat more efficiently.
3. Mindful Portion Sizes
You can not expect to lose any fats from your body until you are consuming more than what's needed! So, to support your apron belly loss journey, be mindful of how much you are eating. As you cut off all the processed foods and switch to whole foods, it's time for you to determine how much is right for you!
An average man needs 2,500 kcal per day whereas a woman needs just 2,000 kcal per day, so sticking to a diet that helps you consume the right number of calories is important. Moreover, going on a calorie-deficit diet, where you consume about 500 calories less daily is more effective in losing belly fat.
The American Heart Association recommends men to consume no more than 36 grams (150 calories) of sugar and 25 grams (100 calories) to woman. Now compare this guideline with what you have been doing!
To get rid of the apron belly, this amount needs to be further reduced as sugars can aid in a caloric surplus. Besides table sugar, there are many other foods that have sugars hidden in them (the sneaky culprits). Some important ones you should get rid of are listed below:
Sweetened beverages like soda, sports drinks and processed fruit juices.
Desserts like cakes and ice creams.
Most of the processed foods including cereals and sauces.
5. Reduce Salt Consumption
While salt doesn't directly burn fat, it can contribute to the appearance of belly fat by causing water retention. Our body only requires a certain amount of sodium for operating body functions, but as we increase this amount, our belly can bloat and have a puffed-up appearance.
Less salt in your diet means the result of all your hard work is transparent, it won't create an illusion on your transformation journey. Some of the ways to reduce salt intake are:
Check sodium content on the food labels before you purchase.
Fresh produce such as fruits and vegetables are naturally low in sodium.
Prepare meals with fresh ingredients at home for the best results.
6. Increase Fiber Intake
Fibers are present in plant-based foods. Dietary fibers are unsung heroes of fat loss, they make sure you eat less by prolonging the feeling of satisfaction after meals, make sure your digestive system is healthy and prevent sugar spikes that can lead to cravings and overeating.
To maximize your fiber intake, incorporate these foods into your diet:
Whole grains: brown rice, quinoa, oats, whole-wheat bread, whole-grain pasta
Legumes: lentils, chickpeas, black beans, kidney beans
Fruits: apples, berries, citrus fruits
Vegetables: broccoli, carrots, Brussels sprouts
All nuts and seeds
7. Increase Protein Intake
Compared to fats and carbohydrates, proteins are known to have a pronounced effect on appetite-regulating hormones. So, incorporating protein-rich foods in a notable amount in your diet can help you feel full for a longer period of time.
Proteins work by specifically targeting fats, muscle mass however is preserved making you look toned and fit even after losing belly fat significantly. Including a total of 70 to 80 grams of protein in the diet has been shown to significantly help in loss of the belly fat. Overall, the metabolism rate is also boosted which can significantly help in getting rid of the apron belly.
Fats have been truly demonized over the years as a weight loss enemy. Our body needs fats for various functions, and including the right types of fats in your diet can only do good to you. A total healthy fat intake of 20 to 30% of total calories can actually aid your fat loss journey.
Good fats are monounsaturated and polyunsaturated ones (not trans fats and saturated ones), particularly found in foods like avocados, olive oil, nuts, seeds, and fatty fish. On the contrary, fats found in processed foods, fried foods, and full-fat dairy products contain trans fats and saturated fats.
9. Limit Alcohol
Alcohol can be a fuss food if you are including it in your diet during the weight loss journey. It is very high in sugar but contains none of the necessary nutrients. High in calories, alcohol consumption will only increase the accumulation of harmful visceral fat around organs.
Alcohol can alter levels of two hormones that regulate hunger and satiety, thus leading to increased hunger and potential overeating. Cortisol, a stress hormone that promotes fat storage has also been shown to be raised by alcohol. When you are creating a diet plan to get rid of your apron belly, make sure that you are emphasizing an alcohol-free one.
10. Drink Plenty Of Water
All of our body functions get support when we drink plenty of water. The journey of losing weight or fat also demands sufficient intake of water, as it helps boost metabolism, control appetite, improve digestion, and enhance fat breakdown.
Drinking at least 2 liters of water daily is recommended during the fat loss journey. It's best to carry a water bottle throughout the day to keep you hydrated, and if plain water seems to be too boring, you can add herbs or fruits (calorie-less ones!) to make flavorful water. Also, consider adding water-rich fruits and vegetables to your diet.
11. Increase Daily Movement
The journey of weight loss depends not only on a proper diet but also on how active you are throughout the day. In cases you have a sedentary lifestyle, opting for a weight loss diet only can not give the desired result. Moreover, the sedentary lifestyle can be one of the main culprits behind getting an apron belly!
Try to get active for at least an hour a day. This doesn’t mean you need to spend all that time in the gym. Engage yourself in activities such as brisk walking, cycling, or even engaging in hobbies that keep you moving can make a significant difference. Doing this can help you burn all the calories you consume on a daily basis.
After getting away from the sedentary lifestyle and slowly getting habituated to daily movements, now it's time to start some heavy exercise. The best one to start with, and the one that will make you sweat the most is cardiovascular exercises.
Target for doing a session of these exercises at least 3 times a week, 1 hour each. Some of the exercises that are most efficient in burning the apron belly are listed below:
High-intensity interval training (HIIT)
Russian twists
Jumping rope
Running
Step Aerobics
13. Muscle Strengthening
While you can't spot reduce fat, strength training is crucial for overall fat loss and body composition. The primary benefit of strength training is it helps to build muscle mass. This in turn increases your metabolic rate, meaning you burn more calories even at rest. This accelerated calorie burn can help in reducing belly fat.
You can get the desired results by aiming for strength training sessions 2 to 3 times a week. Some exercises that will help strengthen core muscles are:
As you have included muscle-strengthening exercises in your routine, now it's your turn to go for core training. Core training can help tone and strengthen your abdominal muscles, however, it does not specifically target fat loss.
Types of Core Exercises
Core training stabilizes the body and provides a firmer appearance. Core exercises come in various forms and each of them targets various muscles within the core. Common exercises include planks (targets the entire core), crunches (focuses specifically on the abdominal muscles), and leg raises (targets the lower abs). All of these exercises can be incorporated with muscle-strengthening exercises to get a flatter belly.
15. Yoga
Yoga has long been used as an effective remedy for weight loss, including apron belly. You can benefit from yoga due to its ability to enhance flexibility, improve muscle tone, and reduce stress. Engaging in yoga practices 3 to 4 times a week can be particularly effective, some of the effective yoga poses include:
Twisting Poses
Bharadvajasana (Bharadvaja's Twist) and Ardha Matsyendrasana (Half Spinal Twist) are some examples of these poses. These help to massage abdominal organs, supporting their proper functioning.
Inversion Poses
These poses improve blood circulation and help tone abdominal muscles. Examples include Viparita Karani (Legs-up-the-Wall Pose) and Adho Mukha Vrksasana (Handstand).
Core-Strengthening Poses
These poses directly target the core muscles. Examples include Naukasana (Boat Pose), Kumbhakasana (Plank), and Chaturanga Dandasana (Four-Limbed Staff Pose).
16. Pilates
Pilates, a physical fitness system developed by Joseph Pilates combines all, physical exercise, mental concentration, and spiritual development. This form of exercise emphasizes core strength and focuses on abdominal muscles and muscle of the back, pelvis and hips.
Pilates incorporates a variety of exercises that target the core muscles. Some effective exercises include:
The Hundred: This classic Pilates exercise engages the entire core and improves breath control.
Roll-Up: This exercise works the abdominal muscles and challenges balance.
Single Leg Stretch: This exercise targets the deep abdominal muscles and improves flexibility.
Pelvic Curl: This exercise focuses on the lower abdominal muscles and pelvic floor.
Losing belly fat does not always need to be based on extreme exercises, you can also opt for a dance workout that engages your core muscles. Various dance styles are available to lose the apron belly, and most of them are popular around the world.
Many dance styles, from hip-hop to salsa to Zumba, naturally engage your core muscles, which helps to tone and strengthen them. The movements and rhythmic motions boost your heart rate, increase calorie burn and hence help you to get there, to get rid of the apron belly. The main advantage of including dance in your routine is it is a fun and stress-relieving activity.
18. Boxing or Kickboxing
Boxing and kickboxing are high-intensity workouts that engage your entire body. These workouts are excellent choices for burning calories and reducing belly fat as they engage your entire body. Not only reducing body fat, these exercises also increase muscle mass which boosts your metabolism even at rest.
Many boxing and kickboxing moves that target the core muscles, especially beneficial to lose the apron belly, can be included in the workout schedule. Aim for at least three sessions per week and incorporate high-intensity intervals for maximum calorie burn.
19. Hiking
For nature lovers, incorporating a hiking schedule into your fitness routine can be equally effective as other exercises to lose the apron belly. From your legs to the core to your arms and back, hiking provides a full-body challenge.
Increased calorie burn is guaranteed when you hike through uneven terrains and elevated hills. Over time, hiking can help tone and strengthen your abdominal muscles.
20. Get Enough Sleep
While often overlooked, not getting enough sleep can affect the whole process of losing apron belly. When you don't get enough sleep, your body undergoes hormonal changes that can lead to weight gain.
Hormones like ghrelin and leptin are balanced by getting enough which in turn prevents increased food cravings and overeating. Lack of sleep also disrupts the body's metabolism leading to belly fat storage. So, while you incorporate a proper diet and intense exercises in your routine, don't forget to get proper sleep for optimum results.
Author
Reviewer
Biswas Kharel
Biswas Kharel is a food blogger and writer who brings a sharp eye and adventurous palate to every bite he writes about. Known for his thoughtful reflections and down-to-earth style, Biswas blends personal anecdotes with rich culinary insights—from quiet village kitchens to lively urban eateries.
His blog is a flavorful mix of travel, tradition, and honest food reviews, offering readers a window into the heart of every dish. For Biswas, writing about food isn’t just a passion—it’s a way of documenting life, one meal at a time.
Biswas Kharel is a food blogger and writer who brings a sharp eye and adventurous palate to every bite he writes about. Known for his thoughtful reflections and down-to-earth style, Biswas blends personal anecdotes with rich culinary insights—from quiet village kitchens to lively urban eateries.
His blog is a flavorful mix of travel, tradition, and honest food reviews, offering readers a window into the heart of every dish. For Biswas, writing about food isn’t just a passion—it’s a way of documenting life, one meal at a time.
