What is Apron Belly & How To Get Rid of It | Dr. Kerry Traugott, DNP (2024)

Having an apron belly can be frustrating. It’s that extra bit of pudge around your waist that seems to be stubbornly resistant to diet and exercise. Luckily, there are some things you can do to get rid of it and trust me; it is worth the effort! So, without further ado, here’s everything you need to know about apron belly and how to get rid of it.

What is Apron Belly?

Apron belly is simply excess fat around your midsection that hangs down like an apron. This happens when you have excess visceral fat, which is the type of fat that surrounds your organs. Visceral fat is particularly dangerous because it’s been linked to an increased risk of heart disease, diabetes, and even certain types of cancer. It typically accumulates in people who have excess weight, but can happen for normal weight people as well.

Apart from this, an apron belly can also be caused by pregnancy or surgery. During pregnancy, the abdominal muscles stretch to accommodate the growing baby. This can induce the abdominal muscles to separate, which allows the visceral fat to push through and create an apron belly. Many women know this as diastasis recti and are often evaluated postpartum for their degree of abdominal separation. Surgery, such as a C-section, can also cause the abdominal muscles to separate and result in a build-up of scar tissue. Additionally, it helps to know how too much stress lead to weight gainas there are many underlying causes that can attribute to an apron belly. In general, a combination of a sedentary lifestyle, an unhealthy diet, and excess weight is usually the main culprit. Getting rid of an apron belly is crucial in order to avoid these health risks later in life.

How to Get Rid of Apron Belly?

The good news is that there are a few things you can do to get rid of an apron belly. Attempting weight loss, even just 5% of your body weight can dramatically change your risk for long term health issue. Making small lifestyle changes and being consistent, such as eating a healthy diet and exercising regularly, can help jump start your weight loss journey. Finding a clinical specialist for a medical evaluation, like my women’s weight loss in Spokane, can help you achieve your desired weight.
My holistic and individualized approach will help you not only lose weight but also keep it off for good! Plus, the support of a professional can make all the difference in your success.

Strengthening your core muscles is one of the most effective tips for decreasing apron belly. You may need an evaluation from a certified pelvic floor therapist to help you determine the best movement program for you. Any activities that will help to close the gap between your abdominal muscles and make your apron belly less noticeable can help loose the sagging weight. Movements, such as crunches, sit-ups, and planks, will help you strengthen your core. You can also join a dance cardio class, like Jazzercise, to help you tone your muscles. Why not have fun, dance, and tone your muscles all at the same time!

Don’t forget that stress and lack of sleep can also contribute to a build-up of visceral fat, so make sure to manage your stress levels and get enough rest. Sleeping less than 5 hours at night actively changes the hormone levels in your body that tell your fat tissue what to do and when you are hungry. If you are struggling to sleep, look at some sleep hygiene tips like journaling prior to bedtime, using meditation, or reading to help you fall asleep faster. If you are waking up in the middle of the night you can use these same tips. Waking up feeling tired can be an indicator of sleep dysfunction and you might want to seek out a sleep specialist referral or sign up for an at home sleep study online.

Please give yourself grace and remember that you do will take time. Inflammation can take a while to resolve, so it may take 4 weeks or longer to see your results. Yes, that’s over 1 month before you will see the scale budge. Maybe consider measuring your belly fat, rather than weighing yourself. You typically see faster results with measuring. Either way, please know you CAN do this and you are not alone. If you need help, please sign up for a FREE consultation with me to learn more tips on how to change your waist to hip ratio.

To Sum It Up

Now that you know what apron belly is and how to get rid of it, it’s time to take action! Remember to focus on losing weight and strengthening your core muscles. By making some lifestyle changes and being consistent with your efforts, you’ll be able to get rid of that pesky apron belly in no time. Start today and see the results for yourself! For further queries, contact Dr. Kerry Traugott now.