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Got some extra padding around the middle? Wondering how to lose love handles? You’re in the right place to find out!
Belly fat is hard to lose. And so are love handles, those pads of fat that seem to effortlessly build up around your middle when you let yourself indulge in overeating or less activity.
Targeting belly fat specifically through exercises for your abdomen like crunches and obliques alone aren’t the best way how to lose love handles. A more comprehensive plan that involves better nutrition, more rest and high intensity interval (HIIT) training work best.
Develop Good Habits to Lose Love Handles
1. Lower Your Stress Levels
Whenever your body is under stress, it releases a hormone called cortisol. This has the effect of melting away extra fat from your limbs, and depositing it around your belly.
Slowing down your activities, avoiding hectic rush, and relaxing consciously through the practice of meditation, yoga and jogging can help reduce cortisol levels and melt away belly fat.
2. Sleep Well
Get at least 6 hours of sleep every night. Make sure you are not disturbed by phone calls, TV or other distractions. Deep sleep relaxes you and lowers stress hormones.
3. Avoid Dehydration
Drink plenty of water. Dehydration adds to the risk of belly fat deposits. How to lose love handles? Easy. Drink more water! Get yourself a one-liter bottle and make sure that you drink at least two bottles of water daily.
4. Be Regular With Meals
Eat healthy food at regular intervals. Fruits and vegetables are ideal. Processed food and especially sugar are best avoided. Cut down on alcohol and soda. Don’t eat late at night or snack in between meals.
Eat Better to Lose Love Handles
1. Eat Fruits & Vegetables
Whenever someone asks me how to lose love handles, I first recommend eating more fruit and vegetables. Seasonal fruits and vegetables are rich in fiber and low in fat. They provide you with all the nutrients and vitamins needed for healthy living. Omelettes, salads and smoothies are delicious ways to eat fruits and veggies. Fresh produce grown near home is best.
2. Add Healthy Protein & Fat
Lean protein and omega-3 fatty acids in your diet can do wonders for getting rid of belly fat. When you are trying to lose love handles, you must focus on eating more of them. Cured meats (bacon, sausage) are fat-rich and have trans-fat which worsens love handles. Avoid them. Vegetarian protein sources like tofu, soya and eggs are good options.
3. Whole Grain & Fiber
Food rich in fiber and made from whole grain is healthy and wholesome. Oatmeal, quinoa, millet and whole wheat are good to lose love handles. Vegetables, beans and nuts provide enough fiber to make you feel full and ensure healthy bowel habits.
4. Avoid Processed Foods
Sugar and corn syrup are enemies when you’re trying to lose belly fat. Cook your own meals. Snack on healthy food like nuts and carrots. Avoid sugar-rich drinks and sweeteners. Preservatives in food are another thing to guard against.
Exercise to Lose Love Handles
A 10 minute workout routine can do miracles for those love handles and melt the extra fat off your midriff. Lisa Huck’s popular workout is one of the best ways to tackle abdominal fat deposits.
While a range of different exercises will help you get rid of fat around your belly, here are some of the best exercises to lose love handles quickly and effectively:
1. Oblique Press and Reach – 3 sets of 12 to 15 reps on each side.
2. Push Ups – 3 sets of 10 to 12 controlled reps.
3. Plank Up-Downs – 8 reps on each side, or exercise for 30-45 seconds.
4. Obliques – 8-10 slow, controlled reps on each side.
5. Side Plank Crunch – 3 sets of 10 to 12 reps.
6. Knee Drops – 3 sets of 8 to 10 reps on each side.
7. Pass the Ball – 30 to 45 seconds.
Other exercises that help flatten your tummy and melt off fat around your waistline include bicycle moves, prone ball roll-ins, hoola hoops and twisting sit ups.
The key to success when you’re figuring out how to lose love handles is a uniform focus on all aspects of healthy living, which includes developing healthy habits, eating the right food and exercise for abdominal muscle development.
It is also a good idea to follow an integrated fat loss program that can show you how to eat healthy, develop more muscle and lose weight in a way that is sustained over the long term. Shaun Hadsall’s breakthrough program known as the “14 Day Rapid Fat Loss Plan” (click here to learn more about it) is a classic example that’s worth taking a look.
Made of 6 comprehensive modules in all, Shaun Hadsall’s guide “The 14 Day Rapid Fat Loss Plan” teaches simple yet effective fat loss secrets for natural weight loss and to get rid of belly fat.
It reveals little known ways to reduce thigh fat and belly fat – so you’ll lose weight in a week.