Whether you call them “love handles” or a “muffin top”, none of us love having love handles, am I right? The trouble is, it’s a pesky area to target, especially when you want to wiggle into your favorite skinny black pants.
If you’re not quite sure about which part of the body I’m referring to, love handles are the spot of excess fat at the sides of your waist. When slipping on something tight-fitting, you may find they somewhat… Get in the way.
I’m going to be honest, ladies, we’ve all been there. We’ve all tried doing sit-ups while we watch Netflix, but it just doesn’t seem to work. That’s because, knowing how to lose love handles isn’t about sit-ups, but an all-rounded approach.
So if you wanna know how to lose side fat, keep reading, because I’m about to tell you everything you need to know.
Cut out excess sugar
If you want to know how to get rid of love handles, you’ve gotta start with reducing your sugar intake. No, I’m not talking about natural sugars – such as those found in fruit. I’m referring to things like sodas, candies, baked goods and highly processed foods.
Not only are these types of foods pretty empty when it comes to nutrition, but they’re also full of sugar. Eating too much sugar can cause havoc with your digestive system, and overall health, including obesity, weight gain and love handles.
Yep, that’s right, ladies. If you want to know the best way to get rid of love handles, start by cutting back on sugar. If you’re a tea or coffee drinker, try to reduce the sugar you add to these drinks, as well as cereals – and of course, cut back on snacks.
Start lifting weights
You don’t need to be a bodybuilder to add some weights to your exercise regime. While getting plenty of regular exercise is considered the best way to get rid of love handles, incorporating weights can also be beneficial.
Also Read: 7 Easy Food Swaps To Make This Week To Reduce Your Fat Intake
Not only does lifting weights encourage lean muscle, but it also burns more calories at rest. Which means you can be sat at home, long after your workout, still benefitting from lifting weights.
How to lose love handles 101: Head to the weights!
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Get plenty of fiber
Readily available in fruit, vegetables, oats, beans and nuts, soluble fiber keeps you feeling full. This means you’re less likely to be tempted by junk foods and sugary snacks between meals, helping you hit your body goals – and that includes getting ride of love handles.
Foods that are packed with fiber slow down digestion, so you can enjoy your breakfast and feel satisfied until lunch.
Get healthy fats in your diet
Many of us believe that all fats are bad for us. This is most certainly not the case! Yes, that’s right, healthy fats do exist. But of course, like anything, they need to be enjoyed in moderation.
Getting rid of love handles can be made easy when following a healthy, varied diet. Look for fatty fish, seeds, nuts, avocados and olive oil.
Don’t get too carried away, however, as they can be quite high in calories.
Get plenty of rest
Sleep is crucial for resetting our bodies overnight, and recovering after a workout. When we’re feeling fatigued, it’s incredibly easy to make bad food choices, which can sabotage your goal to get rid of those pesky love handles!
As well as feeling sluggish the next day, a lack of sleep can increase the levels of cortisol in your body – known as the stress hormone. When this occurs, weight gain, anxiety, headaches and even digestive issues can be the result.
If you want to know how to lose side fat, get plenty of sleep and hit the gym!
Lower your stress levels
According to studies, links have been made between heightened cortisol levels and weight gain – especially in the love handle region.
When we’re feeling stressed, many of us comfort eat, which can ruin our fitness goals. Of course, we all need a treat every now and again, but moderation is key.
Also Read: Get toned, build muscle and lose fat with a body recomp
When we’re stressed, it can negatively impact your mind and body, even resulting in belly fat and love handles.
Drink more water and less alcohol
Many of us don’t drink enough. Try to switch out added sugar via sodas and juices for water instead. Not only will your mind and body benefit from the extra hydration, but it’ll also help support your exercise goals.
Sodas, alcohol and mixers are packed with sugars, meaning we can easily drink our calories without even realising! Since these types of drinks are commonly associated with weight gain, if your aim is getting rid of love handles, it may be time to drink water instead!
Get plenty of protein
Similar to the benefits of soluble fiber, protein can keep away those hunger pangs, helping you feel full for longer. Not only does this benefit your calorie goals, but you’re also far less likely to reach for the snacks – which over time can lead to weight gain and love handles.
Try add the following foods into your diet:
Increase your cardio
While lifting weights is a great way to maximize afterburn, cardio is often considered the best way to get rid of love handles.
However, we highly recommend a combination of the two! If you’re new to exercise, try to walk daily, before introducing HIIT workouts and more intense forms of exercise.
Eat complex carbs
Much like how many of us think all fat is evil, not all carbs are bad for you. Yep, I’m talking about the benefits of complex carbs.
Avoid: Refined carbs, such as white rice, pasta and white bread
Get plenty of: Complex carbs, such as sweet potato, beans, oats and brown rice
Take the time to enjoy your food
It’s easy to chow down on a huge meal when your concentration is on the TV! Eating while distracted can easily lead us to consume more calories, leading to weight gain, including love handles.
Also Read: How to tone up and shed thigh fat
So, if you want to know how to lose love handles, eat mindfully. Take the time to enjoy your food and focus on the flavors. When we’re more aware of what we’re eating, we start to build a healthy relationship with food instead.
Ready to smash your goals and shed your love handles?
Getting rid of love handles isn’t easy, but with the steps above, you’ll be enjoying a new you in no time. While there is no one best way to get rid of love handles, a combination of healthy eating, regular exercise and the right foods can certainly help!
Need a little help? Why not try Zotrim? Our clinically proven appetite suppressant helps keep your hunger under control while encouraging faster weight loss.
You’ve got this ladies!