Apron Belly: What It Is And How To Eliminate It

Apron belly is a condition that sometimes occurs after rapid weight changes or pregnancy.

As its name implies, apron belly features excessive abdominal fat that can hang down over your waistline and cause discomfort.

That’s the bad news.

The good news is that apron belly can be improved — if not outright eliminated.

In this article I’ll be sharing what I’ve learned about how to get rid of apron belly for good.

Apron Belly 101

I’ll be the first to admit that this article won’t be a mere regurgitation of other articles you might find on the subject of apron belly.

That’s because I have firsthand experience battling apron belly — I developed it after my chronic fatigue syndrome began causing runaway weight gain.

Feel free to read more about my story of going from triathlons to CFS struggles here, or how to lose weight with CFS (Chronic Fatigue Syndrome here).

Sometimes called mother’s apron because of how commonly it’s experienced after pregnancy, apron belly occurs when abdominal fat cells expand and stretch/weaken the skin cells that normally hold everything tightly in place.

The end result is an apron-like flap that hangs down over pants or shorts.

In addition to being generally uncomfortable, apron belly can cause several side effects.

It’s been correlated with increased rates of several diseases, including:

• Cardiovascular disease
• Type-II diabetes
• Cancer

About the only good thing I’ve encountered from apron belly is the opportunity for more shopping.

I really like shopping!

As a whole, though, an apron belly can really hurt your self-esteem and diminish your quality of life.

But fear not — in the following sections, I’ll discuss how you can eliminate it.

How To Eliminate Apron Belly Aches And Pains

The first step towards eliminating an apron belly is surprisingly practical: get yourself comfortable.

There are many stages to any successful weight loss journey…and some of them can take quite a while to kick in.

In the meantime, try to get yourself pain-free.

You can reduce chafing by trying an anti-chafing cream (CBD-infused creams may also work if you’re in a pinch).

Shaping bands or clothes that provide abdominal support may also reduce chafing.

You may have additional success allowing airflow and sunlight to hit any affected areas.

How To Get Rid Of Apron Belly [Step By Step Overview]

As I’ve said above, the apron belly is reversible.

You can also try calorie counting to melt off an apron belly.

Just be aware that this practice isn’t always as simple as it seems.

While calorie counting usually does work for weight loss, some people don’t experience weight loss even if they cut back to just 1,400 calories per day.

That’s where newer methods come into play.

If calorie counting isn’t quite working for you, try cycling your calorie intake up and down through methods like:

• Intermittent fasting
• Eat-stop-eat style fasting
• The OMAD Diet (read more about my experience with OMAD here)

How Weight Loss Assists With Apron Belly

Weight loss generally helps reduce apron belly.

And the best way to lose weight, in general, is to reduce your calorie intake by roughly 500-1,000 calories per day.

Slow-and-steady weight loss can shrink fat cells and tighten skin cells over time, resulting in a smaller and smaller apron belly.

Cutting calories faster than this may paradoxically lead to worsened apron belly.

Fast weight loss may actually cause more problems with loose, sagging skin.

While some people claim that eating a keto or carnivore diet allows for speedy weight loss without problematic, saggy skin, your surest bet is really just to take things slow.

Aim to lose 1-2 pounds a week, and don’t be concerned if you experience a plateau every once in a while.

How To Reduce Your Calorie Intake (Without Even Noticing)

Reducing your calorie intake might just be easier than you think.

There are two major ways to go about cutting calories:

• Cut out calorie-dense junk foods
• Cut out foods that trigger hormonal hunger

1. Method #1 is fairly intuitive

Cut calorie-dense, non-filling foods out of your diet entirely.

2. Method #2 is a little more nuanced

This step calls for reducing your intake of foods that shift your hormonal state towards cravings and hunger.

Do starchy carbs make you hungry?

Then you may want to cut them out.

Does fruit make you hungry?

Then consider temporarily going without it.

Replace these foods with satiating, hormone-regulating foods.

Grass-fed beef, eggs, dairy products, and non-starchy vegetables all shift your hungry hormones down and your insulin sensitivity up.

Translation?

Expect your body to go straight into fat-burning mode.

Below are a few more ‘good’ foods to focus on during your weight loss journey:

• Leafy greens
• Broccoli
• Cauliflower
• Tomatoes
• Cucumbers
• Onions
• Celery
• Bell peppers
• Mushrooms
• Asparagus
• Zucchini
• Grass-fed beef
• Fresh-caught seafood
• Pastured eggs
• Pastured dairy
• Real yogurt
• Fermented foods
• Macadamia nuts
• Walnuts
• Almonds
• Herbs and spices
• Avocados
• Olives
• Hummus
• Olive oil
• Coconut oil
• Butter
• Fibrous fruits

You might be surprised to hear this, but in some cases, you may not even have to reduce your calorie intake at all.

Sometimes the hormonal shift caused by eating the above pro-metabolic foods can be profound enough to cause weight loss all on its own.

Another way to lose weight without going crazy is with calorie counting.

Exercise.

How To Use Exercise To Reduce Apron Belly

Exercise is another sure way to reduce and reverse apron belly.

Cardiovascular exercise may be best for outright calorie burn, while resistance training may optimize body composition in the long run.

Endurance/cardiovascular exercises can help your body burn an additional 600-1,000 calories per hour.

Strength training is also a great way to maximize calorie burn.

While you may not burn as many calories when you’re actually working out, the increased muscle mass gained from lifting can actually lead to more weight loss in the long run.

Include some strength training in your routine if you want to get tight and toned!

It may also be a good idea to prioritize core work like hanging leg raises or sit-ups.

These movements may restructure your midsection, building muscle and burning fat.

Core workouts are unique in that they can be done every day with a minimum of recovery times:

• Planks
• Crunches
• Side planks
• Bicycle crunches
• Hanging leg raises
• Planches (advanced)
• Human flag (advanced)

Reducing Apron Belly With Hydration

Staying hydrated is one of the best ways to reduce apron belly, particularly for women who experience it after pregnancy.

There are two parts to optimal hydration: increased liquid intake and reduced diuretic intake.

Do your best to drink 12 cups of water per day, beginning with 2 cups of water each morning.

Larger people may want to drink up to 16 cups of water per day.

Add salt and/or lemon to your water to hydrate it.

Just as important, try to minimize your exposure to dehydrating substances.

Don’t overdo the coffee, and definitely don’t overdo the alcohol (that's why I quit alcohol in 2019).

In addition to being powerfully dehydrated, alcohol can weaken your willpower and increase your chances of binging on unhealthy foods.

Sleep: A Hidden Factor To Combat Apron Belly

Sleep is probably one of the most underrated parts of any health and wellness plan — losing apron belly included.

Poor sleep habits may raise your body’s cortisol levels enough to worsen apron belly problems (cortisol is closely associated with abdominal fat gain). Studies make it clear that sleeping less than 7 hours/per night increases your chance of being overweight. (Source)

On the bright side, sleeping at least 8-9 hours/per night is associated with improved insulin sensitivity and reduced body fat.

You can set yourself up for sleep success by avoiding artificial light before bedtime and sleeping in a cool, dark room.

And don’t be afraid to consider natural sleep aids like melatonin or L-theanine if these tactics don’t seem like they’re cutting it.

Apron Belly: Keep Calm And Carry On

Do you know what the very biggest driving factor behind apron belly is?

It’s actually not overeating, undersleeping, or lack of sleep.

It’s chronic stress.

That means anyone who struggles with an apron belly would be wise to do anything and everything in their power to reduce said stress.

Natural stress relievers include:

• Massage therapy
• Yoga/stretchin
• Meditation
• Journaling
• Nature time
• Rest days
• Vacations
• Time with family and friends