Ways to Melt the “Spare Tire” Strangling Your Middle — Eat This Not That

By Ghuman


If you’re looking for ways to melt the “spare tire” strangling your middle, you’ve come to the right place. Eating the right foods and exercising regularly are the two most important steps to getting rid of that extra fat around your middle. In this article, we’ll discuss some of the best foods to eat and exercises to do to help you get rid of that spare tire. We’ll also provide some tips on how to make healthy eating and exercise a part of your daily routine. So, if you’re ready to get rid of that spare tire, let’s get started!

Ways to Melt the “Spare Tire” Strangling Your Middle

If you’re looking to get rid of that pesky “spare tire” around your middle, you’re not alone. Many people struggle with this issue, but the good news is that it’s possible to get rid of it with the right diet and exercise plan.

Eat This, Not That

The key to melting away the spare tire is to make sure you’re eating the right foods. Instead of reaching for processed snacks and sugary treats, opt for healthier options like fruits, vegetables, lean proteins, and whole grains. These foods will help you feel fuller longer and provide your body with the nutrients it needs to stay healthy.

In addition to eating the right foods, it’s important to avoid foods that are high in saturated fat, sugar, and sodium. These foods can cause your body to store fat, which can lead to weight gain and an increase in your waistline.


In addition to eating the right foods, it’s important to get regular exercise. Cardio exercises like running, biking, and swimming are great for burning calories and helping you lose weight. Strength training exercises like weight lifting and bodyweight exercises can help you build muscle and tone your body. Both types of exercise are important for melting away the spare tire.

It’s also important to get enough rest. Sleep helps your body recover from exercise and gives it time to repair itself. Aim for at least seven to eight hours of sleep each night.


Getting rid of the spare tire around your middle is possible with the right diet and exercise plan. Eating the right foods and avoiding those that are high in saturated fat, sugar, and sodium can help you lose weight and tone your body. Regular exercise and getting enough rest are also important for melting away the spare tire.

It’s normal to gain a few pounds here and there, especially as we age because our metabolism slows down, but an expanding waistline is something to be mindful of and not let get out of control. “Belly fat, or excess weight around the midsection, has significant health implications, ” Dr. Christopher McGowan, Gastroenterologist and founder of True You Weight Loss tells us. “Known more specifically as central or visceral obesity— excess weight at the waistline is directly associated with an increased risk of heart disease, diabetes, and hypertension —and it defines one of the key components of metabolic syndrome. In fact, individuals with central obesity have higher overall morbidity and mortality rates. A waist circumference of 40 inches or more in men, or 35 inches or more in women, is an indicator of central obesity.” Read on to learn five ways to get rid of belly fat —and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

woman sitting in gym with weight and water bottle

Dr. McGowan says, “Exercise, specifically strength and resistance training, leads to an increase in lean muscle mass and a corresponding decrease in visceral fat. This effect is independent of actual weight loss and is the most effective way to directly target belly fat.”


According to Dr. McGowan, “People often overlook the impact that sleep has on weight. A lack of sleep induces a state of elevated stress on the body, increased stress hormone production (including cortisol), decreased GLP-1 production (a key regulator of appetite), and increased cravings for carbohydrates and sweets. All of these factors can contribute to overall weight gain, particularly in the visceral region. A minimum of seven to eight hours of sleep is essential when trying to lose weight.”

refuse alcohol

“Alcohol is one of the worst offenders when it comes to your weight, and your waistline,” Dr. McGowan reminds us. “Alcohol impacts weight through various mechanisms — including excess calories, reduced inhibition, and disordered sleep — and may directly lead to an increase in visceral fat accumulation.”

eat fiber foods

Dr. McGowan says, “Reducing the intake of high-sugar foods and refined carbohydrates, in particular sodas and other sweetened beverages, is one of the easiest ways to reduce the excess caloric load that contributes directly to visceral adiposity.”


“The most effective intervention for weight is metabolic and bariatric surgery,” Dr. McGowan states. “For individuals with obesity and the complications of visceral adiposity (such as diabetes, hypertension, and hyperlipidemia), bariatric surgery is by far the most effective treatment. It reduces weight, improves metabolic conditions, and improves longevity.”


While there’s plenty of ways that help get rid of excess weight around your waist, Dr. McGowan shares the following are ineffective.

–”Liposuction: while the direct removal of fat via liposuction may have body contouring benefits, it only addresses subcutaneous fat and has no impact on the true culprit: intra abdominal visceral fat. As a result, the removal of fat via liposuction does not afford the same benefits on insulin sensitivity, metabolic syndrome, and overall health.

–Abdominal exercises: sit-ups and planks may help to directly strengthen the rectus abdominis muscles, but they will not directly target the overlying fat.

–Fat burners: over-the-counter supplements marketed as “fat burners” are largely caffeine containing products. These supplements are not regulated by the FDA and are not supported by scientific evidence. And frankly, they don’t burn fat.”

Heather Newgen

Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications. Read more about Heather