The Overhang – Understand It And Get Rid Of It

April 24, 2013      

stomach_fatOne of, if not the most frustrating part about losing weight, losing stomach fat and achieving the body you dream of is looking in to the mirror and seeing what is commonly termed “the overhang”, “the pouch” or most affectionately of all, “the mothers apron”.

No matter how much weight you lose or how much the needle on the scales falls, when you look in the mirror you still see what can only be described as a deflated balloon looking back at you.

So what can be done about this most frustrating of fat deposits? Well the good news is that you can leap over this final weight loss hurdle – the bad news is that you’re going to have to work pretty hard for it.

To beat the “overhang” it will first help to understand it and the most important thing to understand is that belly fat is made up of not one, but two types of fat, which is why losing belly fat is tougher than losing fat off our arms or legs which is made up of only one layer of fat.

The top layer is called the subcutaneous fat and this sits on top and is the soft, cushy fat that you can touch, feel and see staring back at you in the mirror. The underlying fat is what’s called the visceral fat and this surrounds our vital organs which can cause health implications such as diabetes, high blood pressure and heart disease.

Subcutaneous fat simply stores unused calories around our waistline in the event that one day you will be threatened with starvation and your will body will need an excess calorie supply to survive. Basically to lose the “overhang” you need to overcome thousands of years of human evolution dating back to caveman times when the threat of over eating was less prevalent.

Visceral fat however is much more active below the surface which plays havoc with your insulin resistance levels and can lead to more complicated health issues, which is yet another very good reason to work at losing “overhang” stomach fat.

How to lose “the overhang”?

The key to ridding your body of both Visceral fat and Subcutaneous fat and ultimately the dreaded overhang is very simply: You need to move – ALOT & OFTEN! This does not mean doing endless crunches, sit-ups and planks. Although these are great exercises when included into a well rounded diet & exercise routine – such as the one on the Lose Baby Weight 28 Day Diet & Exercise Plan (and also for working and toning the core muscles – primarily the Abdominals) they will do little to budge the overhang if conducted in isolation.

To help bust this myth a little further it will help to learn that when you perform a crunch or sit up exercise you’re in fact only working the abdominal muscles which lie beneath the fat on your stomach – the fat on top however is doing little to no work at all and has the intention of going nowhere fast!

As such isolating only the abdominals will have absolutely no bearing on the removal of the fat above it as the abdominal muscle and the fat above it are not directly related, other than by being closely positioned anatomically. I know – how can this be?

The simple fact is that fat is stored energy (calories) just waiting to be burned whether it is located on your stomach, legs, bum or arms and in 99% of cases when you exercise the last fat to get burned is from your bum and stomach (blame evolution again).

Many people still believe in the concept of spot reduction i.e. Asking your body to only remove fat from one area of your body e.g. removing fat from your legs when you perform a squat or removing fat from your stomach when you perform a crunch but unfortunately this is not yet possible,(however I’m sure someone in a lab is working to change this), but for now we have to play by mother natures rules.

What we do know is that when we exercise or perform physical activity our body burns energy (calories/excess fat) from all over our body without bias. The areas that it will first start to burn is often genetically predetermined (blame your parents), but for most people and especially women the bum and stomach areas are the last places to see the fat burning take place which is why abdominal muscles are often the last muscles to make an appearance on your new lighter body as they’ve been hiding under both your subcutaneous and visceral belly fat even though you’ve performed a thousand crunches!

You also need to work on your diet – the combination of the right diet and exercise is the best thing you can do and the Lose Baby Weight plans are perfect for reaching this balance in a sensible way – all specifically created for busy and tired mums. You can choose the Healthy Mummy Smoothies or the 28 Day Plan or combine the two. You can read about the plans and how they work here

So where does this leave my overhang?

If you’ve read up to this point you’ve probably realised there is no ONE miracle exercise that will remove excess overhang, however the great news is that if you combine multiple exercises such as walking, jogging, squats, push-ups, crunches and any of the hundreds and hundreds of different movements that your body can perform I guarantee that your stubborn, seemingly immovable “overhang” will be on borrowed time.The key point to remember is that it will take time but if you keep going, it will be worth it!

And to see an example of this, click here to see Linda’s 40kg weight loss and how she started with an overhang but see what she finished with.

And remember small amounts of progress is still progress so don’t ever ever give up and remember to take measurements too and don’t just live by the scales (you can read more on this here).

Mums on our plans who have lost their overhang

We are lucky to have the mums who use our diet and weight loss plans, send in their stories and pictures to us – which is fantastic as it really helps inspire other mums and see that it is possible to achieve your goals – you just need to be ready to do it

Below are a few of the fantastic mums who have used our plans – and used a combination of our Healthy Mummy Smoothies, 28 Day Plan and Exercise DVD – you can see lots more results here

Nicole Daniels – lost 26kg


Linda Hallas – lost over 40kg


Candice Plant lost 19.9kg


Tasheena lost 32kg


Erin Field has lost 42kg


Get Our Exercise DVD

And for the ULTIMATE SAFE, EFFECTIVE & TRUSTED Post Pregnancy Workout that will give your overhang a run for its money – see our EXPERT Post Pregnancy Exercise DVD below – you can purchase and see more information on it here

The DVD can be followed by all mums (for example new mums or mums with older children) and can be followed by someone with a basic or a more advanced level of fitness.

The exercises in The Healthy Mummy Post Pregnancy Exercise DVD are effective and safe and as well as assisting in the improvement of your overall fitness levels, the workouts in the DVD will also help in the burning of calories (approx 450-550 per hour), the improvement of your core strength and the strengthening of your pelvic floor.

The six workouts are broken down into 10 and 15 minute sections that you can do when it suits you – or if you have the time and energy you can do the DVD as one 70 minute continuous workout. The Healthy Mummy Post Pregnancy Exercise DVD also covers special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.

The Post Pregnancy Exercise DVD



If you are ready to lose weight then the Lose Baby Weight plans offer a healthy and safe exercise and diet routine and you can get a 10% discount by using code LOYALTY at the checkout

PLUS our BEST SELLING 28 Day Diet & Exercise Plan is available as a 200pg Printed Book and you can get your copy here 

Click HERE to see our shop


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