Health Tools. By Madeline R. Reviewed: April 16, Medically Reviewed. Getting Rid of Love Handles: Your Strategy Nasser recommends an overall plan for 30 to 45 minutes of cardio three to four times a week, strength training including the exercises below two to three times a week, and a day of rest every week so your body can rebuild muscle.
One study of 30 overweight and obese women found that eight weeks of pilates significantly decreased body fat, waist circumference and hip circumference In fact, one study of 50 elderly women aged 60 and over found that eight weeks of mat pilates significantly reduced body fat while increasing lean body mass Drinking too much alcohol has been linked to obesity and an increase in body fat, especially in the midsection 53 , In one study of over 2, people, moderate and excessive alcohol consumption was linked to a higher risk of overall and central obesity Alcohol also increases feelings of hunger by stimulating brain cells that regulate appetite, which may cause you to consume more calories 56 , Plus, many alcoholic beverages are loaded with calories and added sugar, which can cause you to gain weight.
One of the simplest ways to get rid of love handles is to eat a diet rich in whole, unprocessed foods. Studies show that people who eat lots of processed foods are at a greater risk of obesity, along with chronic diseases like diabetes and heart disease 59 , 60 , Incorporating more whole, natural foods into your diet is an excellent way to shrink your waistline.
Healthy whole foods include vegetables, fruits, nuts, seeds, lean proteins and whole grains. Preparing meals made with whole foods at home, rather than opting for premade dishes, may be another great way to lose love handles. Trying a new exercise routine, eating fewer processed foods and getting more fiber throughout the day can help you attain a slimmer waistline.
To lose fat and keep it off, you must make lasting changes to your diet, exercise routine and lifestyle. Though changing one aspect of your life may result in some weight loss , combining several of the above methods will give you a better chance of losing your love handles for good.
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Here are 17 natural ways to get rid of love handles. Willardson, Ph. Westcott, Ph. Of course, love handles develop over time not overnight.
The disadvantage? Once love handles appear, biology makes them tough to ditch. Seek therapy for matters that cannot be fixed by any of these other methods. Lack of enough sleep boosts cortisol production, which makes your body hold on to fat, which settles mostly in your belly and extends to the love handles. Getting enough shuteye will not only help you lower cortisol levels and fight stress, but also will leave you less time for eating and consuming calories, in such a way promoting weight loss.
If you are wondering what is the cause of love handles, take a look at how much you eat every day. Consuming more calories than you need over a long period of time means gaining weight and fat. To lose body fat and love handles, cut your daily caloric intake by at least calories.
This amounts to a calorie reduction per week and will help you lose 1 to 2 pounds a week. And not just the above-listed workouts.
Remember that spot reduction is a myth. Add a number of these workouts to your routine, which should include cardio and weight lifting. They can be. Some people are genetically disposed to getting love handles. However, a healthy diet, a proper workout routine, and decreased stress levels can help you get rid of them. Although genetics, age, alcohol intake, and lack of sleep can possibly cause the problem of excess fat near your hips and waistline, however, weight gain and extra fat are at the top among the causes of love handles.
There is no secret to losing love handles. You will need to put in work at the gym or at home for home workouts , make healthier food choices, watch your calorie intake, and sleep more. That being said, make sure to speak to your doctor before attempting any new diets or workouts. This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility! Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out.
She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits.
In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.
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Kamau medical review by I. What Are Love Handles? Cortisol 2. Age 3. Diet 4. Lack Of Exercise 5. Alcohol 6. Lack Of Sleep 7.
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