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The Ultimate Guide to Losing Love Handles

Last updated on September 13th, 2021 at 11:44 am

All of us want to have a lean and toned body, but the deposited fat within our body begins to haunt us when we become old. When we reach our early 40s or 30s, we witness bulges in the stomach and fat pockets on the sides and back portion.

This bulge fat gets accumulated over our body due to an unbalanced diet and bad eating habits. You may even consider hitting the gym or think of exercising regularly, but it may not work effectively in reducing your waistline fat.

Thus, you need to follow the proper nutrition regimen, a healthy diet plan, and a workout regime that can bring few changes in your lifestyle and quickly help you reduce fat.

All you need is to work sincerely on all the areas to attain a healthy body and get rid of love handles.

What are love handles?

Love handles are referred to as the areas of skin that can be extended outward from the hips. They are caused due to excess fat accumulation around the hips as well as the abdominal area.

They are also classified as the excess fat that gets deposited on the sides of the waist. This kind of fat generally hangs over the sides of pants, and its appearance is called the “spire tire.”

What causes love handles?

The leading cause behind the appearance of love handles is fat retention. Usually, fat cells get accumulated when your body consumes too many calories, and you cannot burn as many calories as you drink.

It is seen that these fat cells generally become noticeable because they can be accumulated in specific areas like the waist and hips. However, certain factors may increase the likelihood of retaining fat in the side of the hip, lower back, and abdominal areas.

Some of the main reasons that contribute to love handle formation include hormones that contain too much cortisol. It also provides belly fat accumulation which remains highly common as one gets old.

Another reason that causes it is due to the lack of physical activity. Even the consumption of a diet rich in fats, sugars, and high-calorie foods can drive it.

If a person doesn’t get enough sleep, then he/she may feel sleep deprivation. But, apart from it, sleep deprivation intends to push love handles.

Furthermore, the undiagnosed or untreated conditions may be slow down your metabolism, and in other words, it may make it difficult to burn off extra calories.

How to lose love handles?

Women and men are also concerned about love handles and seek the right solutions that will help them get rid of love handles.

Let us clear all your doubts and help you give practical solutions that will help people of all shapes and sizes.

Need To Change Lifestyle

The first step you should take for getting into the right shape is to follow the proper lifestyle capable of reversing the damage. Next, you need to find the best ways to increase calories that you can burn throughout the day, and it is an excellent way to lose excess body fat.

Many people prefer sedentary lifestyles and work for many hours by sitting for hours at one place. However, most studies have showcased that sitting for long periods without physical activity can affect your health and waistline.

You are required to create a habit that may demand you to engage in some physical activities. You may also think of walking to a nearby distance to reduce your weight. You can also think of investing in a pedometer to track your steps. It will let you see how much you have moved during the day.

1. Sleep For Adequate Hours At Right Time

A person who is deprived of sleep will feel that he may not do anything productive. Moreover, it will also give rise to unbalanced hormones, further slowing down metabolism and increasing body fat.  According to science, it has been found that inadequate sleep can generate cortisol hormone and will lead to food cravings in one’s stomach.

Instead of exercising in excess or doing any anaerobic exercises, this is because it may hamper your progress to your daily routine. Each day, assure yourself that you are taking the suitable fruits and vegetables in the right amounts.

Stop your habit of drinking soft drinks as they not only deteriorate your health but can severely affect your health. Try to give up this habit by drinking water more frequently.

2. Lift Weights

You should also engage in other types of physical activity that can help you to lose love handles. But, if you think of adding weight training to your routine, it may be highly beneficial. The process of weight training, strength, and resistance training are usually interchangeable. Moreover, even aerobic training may help individuals to burn more calories.

Resistance training may help the body to build lean muscle and even burn more calories at rest. Many studies have suggested that the amalgamation of resistance training with aerobic exercise can effectively burn belly fat.

3. Reduce The Intake of Alcohol

One of the easiest ways to cut down on calories is by limiting the intake of alcoholic beverages. Many scientific studies have revealed that high alcohol consumption can increase body fat and is linked to obesity. Furthermore, in many studies, it has been found that moderate and excessive alcohol consumption gets linked to overall obesity.

It is also found that alcohol may increase more calories and stimulate brain cells that can regulate appetite at irregular intervals. More, alcoholic beverages contain calories and added sugar that can cause weight gain.

Thus, it would be much more advisable for you to reduce your intake of alcohol consumption. These are the ways through which you can modify some good changes to live a healthy life.

Explore The Best Exercises To Reduce Love Handles

Exercises are essential for men and women as they help control their weight and keep them free from fatal diseases. Many recent studies of reputed medical organizations have revealed that exercises for specific areas of the body can help in reducing love handles.

However, fat reduction is not a suitable option that can help you to reduce fat. This is because strength and endurance-related activities can help with muscle tone and with flexibility. While planning your workout training, you may even think of enduring cardiovascular exercises with weight lifting and targeted movements for getting maximum results.   Apart from enduring moderate exercises, it is also essential to maintain a healthy diet and restrict those foods that contain more calories.

Isn’t it true that everybody desires a flat stomach even when their hair becomes dry and they are getting aged? Yes, it is, and it stands equally of the same importance for both women and men. When the need to become fit arises, then the demand for workout training also arises. It is more like physical training that gets entirely focused on the back and stomach areas.

You need a proper workout plan that includes combination exercises to cut down all the fat stored in your belly and back. Not only aerobic and strength exercises but high-intensity training, which gets classified as cardiovascular exercises.

Here are some suggested exercises that will help ton the muscles of your body-

1. Abdominal scissors

Abdominal scissors help strengthen the transverse abdominals, even flatten the belly, and strengthen the entire core. In addition, they work as an excellent stretch for your hamstrings. Even the lower portion of the body remains in shape because of them.

How To Do It?

  • Firmly lie your back by positing hands at your sides and even within your glutes to get back support.
  • Then extend your legs straights, and in the next turn, cross the legs over each other so that the alternating leg goes straight up and down.
  • While turning your legs straight upwards, don’t let your legs touch the floor.
  • Make sure that your lower portion of the body is pressed to the ground.

2. Plank

Plank is classified as an abdominal exercise that helps in building core strength and stability. It helps in strengthening the abdominals, back, shoulders as well as muscles of the body.

How To Do It?

  • Lay down on your belly and keep your forearms, toes, and head straight.
  • Do engage the abdominal muscles and even keep the body in a straight line.
  • Hold this position for a few seconds and then return to the ground.

3. Mountain Climbers

Mountain climbers are known for their incredible endurance, core strength, and agility. These exercises help one to strengthen the arms, back, shoulders, core, and legs.

How To Do It?

  • First, begin in a plank position.
  • Bring the right knee up and across the body, past the stomach, and keep the back and arms straight.
  • Then return to the plank position and repeat this exercise on the other side.

4. Side Plank

The side plank is the best exercise that works on two layers of muscle along the sides of your core, known as obliques. Moreover, these exercises play an essential role in protecting your spine.

How to do it?

  • Lay down on the right side and prop the body by using the right elbow and hand.
  • Raise your hips and buttocks towards the ceiling.
  • Hold this position for a few seconds and then return to the floor.
  • Then do repeat it on the other side also.

5. Russian Twists

The Russian Twist is labeled as an effective way to build core and shoulders. It is highly popular among athletes because it helps in rotational movement and helps in strengthening the muscles of the body.

How To Do It?

  • Position yourself in a seated position by bending your knees and keeping your feet and hip wide apart.
  • Then try to lean the upper body backward to the 35-degree angle and keep your back straight.
  • Engage the core and twist the upper body to the left and place it on the floor.
  • Then twist the upper body to the left and place hands on the floor.

More importantly, do not forget to consult your doctor or physical therapist before beginning any new exercise program. Remember, if any exercise hurts you, then stop it and do only a specific set of exercises that may help

Know The Need of Right Nutrition for the Right Shape

There is no specific exercise to get rid of love handles. Thus, there is no way you can reduce love handles. However, fad diets help one drop pounds more quickly and even help individuals shed some weight. 


Apart from the following fad diets, one can lose love handles just by following the right set of nutrition at the right time. Moreover, the diet tips help one get rid of love handles, and it includes reducing sugar intake in your diet. You can also follow a diet that contains fewer sugars in empty carbohydrates like cookies, cake, and white bread. 


Moreover, you can take a plant-based diet, including beans, lentils, peas, and chickpeas. 

These diets are high sources of fiber as well as plant protein. Thus, it can help regulate blood sugar levels and reduce overall body fat. 


It is found that people who consume whole grains in more amounts intend to lose weight, whereas those who eat processed grains do not. 

Intermittent Fasting

You may also think of following intermittent fasting, which includes no calorie restriction but imposes restrictions on when to eat food. Some of the most popular methods this fasting include 8 hours of eating and 16 hours of fasting. It is based on the concept of “Eat-Stop-Eat.” Moreover, intermittent fasting is known to be the best way that can help one to reduce body fat.

Are you thinking about following a diet that can make you healthy and even make you feel better and positively impact your health? If this has been so, you must follow the nutritious diet that can help you make look and feel better and even help improve your health.You can even think of choosing the right foods in your diet like fruits, vegetables, legumes, lean protein, and low-fat dairy products.

Moreover, nutrition plays a crucial role in shaping the body and is considered the right for reducing down fats and improving overall fitness.

Here are some suggested foods that you can take to reduce the body fat

1. Prefer Healthy Carbs– You may even prefer healthy complex carbs that provide energy for more prolonged durations as they will satisfy your hunger.

2. Prefer Natural Sweeteners-You may also use artificial sweeteners that can hold fats within your body and satisfy your sugar cravings. It also depends upon fruits and natural sweetening agents such as Stevia.

3. Give More Preference To Healthy Fats

If you want to consume healthy fats, choose avocados, seeds, nuts, olive, and coconut oils. This is because these foods contain healthy fats, and one can even add them to your diet.

4. Increase The Intake of Organic Food

Instead of buying packaged foods, prefer more organic grocery and organic meat products containing more Omega-3 fatty acids that may help weight loss.

5. Choose Green, Not White

You should prefer more green leafy vegetables and avoid milk products such as olive oil, cheese, and high-fat milk products.


Thus, if you want to get rid of love handles, it may require a great effort, and it can be possible once you choose the right set of exercises, the suitable types of foods, and follow a lifestyle free from stress.

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