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The Ultimate Guide to Losing Love Handles

Last updated on July 23rd, 2021 at 3:55 am

We all have a lean body and a flat stomach at the beginning of our twenties, but as we progress down that decade, body fat starts to haunt us. Nearing the end of our twenties, we all (especially males) begin to develop a bulge in the stomach and fat pockets on the sides and in the back portion. This fat accumulates as a result of an unbalanced lifestyle, eating junk, and neglecting exercise. Once it appears, we only look for an answer to how to get rid of love handles. Even if you join the gym and exercise daily, nothing will cut it down. However, a combination of the right nutrition regimen, a healthy diet plan, a workout regime, and a few changes in your lifestyle can help immensely in getting that flab off your body. If you work sincerely on these critical areas, you will get your fit body back and a healthy body, and an incredible physique that will enhance your personality.

What Causes Love Handles?

The primary reason for love handle is an imbalance of nutrition. Diet plays an essential role in maintaining our body. Another reason is lack of exercise, due to which the excessive consumption of calories remains unburned and accumulates as fat in the body. Over time, these fat cells become noticeable as they accumulate in certain areas, majorly around the waist and hips.

Fat can accumulate anywhere in the body, but there are specific reasons for its accumulation in some particular areas-

  1. Sleep deprivation
  2. Age is the most significant factor for belly fat accumulation.
  3. Hormones, majorly too much cortisol
  4. High fats, sugars, and lack of exercise
  5. Undiagnosed conditions that slow down metabolism.

If you thought it is easy to lose love handles, you know by now that you couldn’t be any more wrong. Belly fat is the most stubborn kind of fat in the whole body. Practicing just one thing out of three wouldn’t get you anywhere. You need to combine all three, nutrition, lifestyle changes, and workout to achieve the collective result of all three, decreasing body fat and waist size!

Not only women, nowadays, men are also concerned about their love handles and look for solutions that answer how to get rid of love handles in men.

Let’s answer your question, and our solutions work for everyone.

Part 1: Right nutrition for the right shape:


Nutrition plays a crucial role in shaping the body, and the right nutrition can take down body fats and improve overall fitness. First, we discuss some important nutrition tips and then talk about some superfoods for belly fat that you’ll love to eat and will work like magic to put you back in shape.

Opt for healthy carbs: Healthy complex carbs provide energy for longer durations, thus, keeping you from excessive eating because of hunger pangs. Keep your hunger saturated by upping the intake of healthy carbs.

Use natural sweeteners/ stevia: Artificial sweeteners can hold fats in the body even though they have zero calories. Depend on fruits or natural sweetening agents like Stevia to satisfy your sugar cravings.

Focus on healthy fats/ avoid trans fats: Healthy fats can help in cutting down body fat. Avocados, seeds, nuts, olive/coconut oils, etc., are foods containing healthy fats and add them to your diet.

Increase organic food intake: Avoid packaged foods, use organic grocery wherever possible. Organic meat products have more Omega-3 fatty acids that help with weight loss.

Add spice to your food & life: Spices are anti-inflammatory. Turmeric and ginger consumption keep away inflammation that triggers the accumulation of body fat.

Increase water intake: Water is an essential part of this diet plan; ensure that you drink at least a gallon of water daily. Don’t hold on to thirst, or else your brain takes it for hunger, making you eat even when not required.

Have a strategic meal plan: To have a strategic meal plan means knowing what to eat and when. Eating complex carbs is good pre and post-exercise as it supplies you continuous energy for the workout; however, it is not that much of a good idea to eat them before sleep.

Limit alcohol and caffeine: Too much alcohol can cause an unchecked intake of extra calories. Coffee may be acceptable if limited to a couple of cups but mind the liquid calories, sugar, and milk.

Go green, not white: Eat more green leafy vegetables and avoid milk products as much as you can. Avoid butter; instead, use olive/coconut oils. Lay off cheese and high-fat milk products.

We have prepared an all-inclusive perfect meal plan for you which you can follow without worrying about a thing:


Half a serving of oats boiled in water and cinnamon; 1 whole egg + 3 scrambled egg whites with spinach, peppers, onions, and coconut oil, and a cup of coffee with almond milk.


Kale, berries, whey protein powder/supplement, a cup of green tea, or a smoothie sprinkled with nuts.


Green leafy salad with tomatoes, peppers, olive/coconut oil and vinegar, avocado and chicken breast; a half serving of sweet potato, and a green teacup.


Fruit salad and whey protein supplement/powder shake.


Salmon accompanied by lemon and garlic asparagus; green leafy veg salad leafy with olive/coconut oil and a bit of vinegar; a cup of green tea.


Egg whites (if you feel hungry)

Some excellent food for belly fat reduction:

Protein sources: chicken, whey powder, tofu, hemp, salmon, tuna shrimp.

Serving: with every meal

Complex/Healthy Carbs:

whole-grain foods, brown rice, oats, multi-grain bread.

Serving: 3-4 portions a day.

Healthy Fats:

Nuts, coconut & olive oil, butter.

Serving: 2 portions per day


Green leafy vegetables, seasonal organically grown veggies.

Serving: Include in every meal.

Natural sugar sources:

Berries, fruits, melons, avocado, tomatoes.

Serving: 2 portions per day

Apart from these healthy foods, you can try natural supplements that cut down fat. 1-2 doses daily can help in your efforts of losing bodyweight without any side-effects.

Part 2: Lifestyle changes matter a lot:


It was an improper lifestyle that gave you love handles, and changing the lifestyle will reverse the damage. Embrace a natural way of doing things, sleep early and wake up with the sun to reset your body clock. Here are a few tips.

Sleep right: A sleep-deprived body can do nothing properly. It is unbalanced hormone wise which results in slowed metabolism and increased body fat. Inadequate sleep means more cortisol hormone that generates food cravings making you eat ravenously, which is unhealthy.

Let your body recover: Don’t over-exercise or overeat. Excess of anything will impede your progress for miles. Execute your plan in small steps and give regular breaks to your body to recover and replenish itself.

Start your day right: Kickstart your day by drinking plenty of water and having fruits, and this activates the digestive system improving its performance throughout the day.

Part 3: Training to lose fat:


Workout training is integral here to burn the fat and restore that flat stomach. However, believing that a focused regimen on only the back and stomach areas will do the trick is naive. You need a proper workout plan that includes combination exercises to cut down all the fat stored in your belly and back. Here’s a suggested training plan which will work for most people if followed rigorously.

Day Wise Workout Plan:

Day 1: Whole body strengthening exercises

Day 2: High-Intensity Interval Training (HIIT) cardio exercises

Day 3: Whole-body strength training

Day 4: Long marathon cardio

Day 5: Whole-body strength training

Day 6: High-Intensity Interval Training (HIIT) cardio exercises

Day 7: Rest day- let your body recover.

Now, you know how to get rid of love handles. Combine all the three things we have discussed, and you will see quick results. In combination, these three things (diet, lifestyle & workout) will make your fat disappear as quickly as it came.

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