Despite their moniker, love handles have nothing to recommend them. Love handles are another term for the extra fat that rests on the sides of the waist & hangs over the jeans. It’s known as muffin top fat, and it’s difficult to Get Rid of Love Handles.
With countless side crunches as well as other abdominal exercises that target the obliques, the muscles that run down your sides of the body, many individuals attempt to target this particular region.
To lose belly fat, you can’t do it this way.
Make dietary, exercise & lifestyle adjustments to get rid of your love handles permanently.
Here are a few simple home remedies for reducing the appearance of love handles.
1. Cut out Added Sugar
Losing weight in any part of the body requires a well-balanced diet. One of the greatest strategies to improve your diet is to stop eating foods that have added sugar.
Cookies, sweets, sports drinks, and sodas, to name a few, all include sugar additives. Nutritious foods like whole fruit, which contain natural sugar, are not included in this definition.
It’s not only heart disease, diabetes, and metabolic syndrome that are connected to consuming too much-added sugar; it may also contribute to an increase in body fat around the waist.
A simple sugar called fructose is found in sweeteners such as table sugar, high-fructose corn syrup (HFCS), honey, and agave nectar.
Fat gain is linked to the use of fructose in sweetened drinks, particularly those with high fructose corn syrup (HFCS).
The majority of sweets include a lot of calories but little nutrients. Limiting the quantity of sugar you consume can help you lose excess body fat, such as love handles.
2. Focus on Healthy Fats – Get Rid of Love Handles
Avocados, nuts, olive oil, seeds & fatty fish are all good sources of healthful fats.
When you eat a diet rich in healthy fats, you’ll not only taste better, but you’ll also eat less during the day.
People who followed the high-fat Mediterranean supplemented diets with olive oil lost more weight and had less belly fat than those who followed a low-fat diet, according to recent research.
Losing weight may be easier if you eat more healthy fats instead of fewer nutrient-dense meals. Adding a couple of slices of avocado to your lunch might be all it takes.
Avocado consumption has been linked to a lower body mass index and less abdominal fat, according to one research.
Moderate consumption of good fats, despite their high caloric content, may aid in weight loss.
3. Fill up on Fiber
Incorporating foods high in soluble fiber into your everyday diet may assist you to get rid of those obstinate love handles. There are several foods that are rich sources of soluble fiber.
Because it slows digestion and reduces cravings, it helps you feel full for longer periods of time.
Fiber’s ability to make individuals feel full for a longer period of time has been linked to a reduction in daily caloric intake and, ultimately, weight loss.
Over the course of five years, one research found that persons who increased their daily intake of soluble fiber by only 10 grams lost an average of 3.7% of the visceral fat, a dangerous form of abdominal fat.
Soluble fiber-rich meals, on the other hand, tend to be filled with nutrients. They’re also excellent for the healthy bacteria in your digestive system.
4. Move Throughout the Day
Increasing your daily caloric expenditure is an effective strategy for shedding extra pounds.
The majority of individuals live sedentary lives and spend their working hours hunched over a computer. Sitting for lengthy periods of time is bad for your health and your waistline, according to several studies.
A 0.05-inch (0.13-cm) rise in waist circumference was detected in a study of 276 participants for every 15 minutes of sedentary activity. It was characterized as lying or sitting.
You may make a major impact on your weight reduction by setting a timer for yourself to get up and go to the water cooler every half hour.
Getting a pedometer might help you keep track of how many steps you take throughout the day.
5. Stress Less
Stress has a bad influence on both your mental & physical health, and may even lead you to accumulate belly fat.
This is because the stress hormone cortisol is released in response. Adrenaline produces the “stress hormone,” cortisol, in reaction to stressful events.
In spite of the fact that this is a typical response, chronic exposure to cortisol may result in unpleasant side effects such as headaches, digestive problems, and weight gain.
There is a strong correlation between an increase in cortisol levels and an increase in weight gain, particularly around the middle.
Studies have indicated that exercises such as yoga and meditation may lower cortisol levels, which in turn helps to prevent belly fat storage.
6. Lift Weights
Weight training, in addition to any other kind of physical exercise, may aid in the reduction of belly fat.
It’s common to use the words weight training, strength training, and resistance training interchangeably. To increase strength, you must tense the muscles against some kind of resistance.
Resistance exercise, on the other hand, helps the body grow lean muscle & burn more calories when at rest.
It’s been shown that doing both weight training and aerobic exercise helps burn abdominal fat the most efficiently.
While aerobic exercise and strength training alone may help you lose weight and abdominal fat, one research revealed that combining the two is more helpful than each of them on their own.
In addition, weight exercise helps you burn more calories during the day by boosting your metabolism.
7. Get Enough Sleep – Get Rid of Love Handles
Lack of sleep may cause weight gain by raising cortisol levels in your body.
Those who slept less than five hours a night weighed more & had greater belly fat than those who slept seven to eight hours a night, according to research that monitored more than 1,000 individuals for five years.
Diabetes and obesity are two more diseases that may be exacerbated by a lack of sleep.
Get at least seven to eight hours of sleep each night to avoid gaining weight because of lack of sleep.
8. Add in Whole-Body Moves
Focusing on a certain area of your body may be appealing, but working out your whole body may be a better strategy for losing love handles.
Several studies have shown the ineffectiveness of spot training as a strategy for shedding stubborn pockets of fat.
Whole-body workouts and aerobic activities that target a large number of the muscles at once are excellent ways to get rid of stubborn body fat.
9. Boost Your Protein Intake
The addition of high-quality protein to the diet may help you slim down and keep it off. Protein may help you feel fuller for longer between meals and possibly lower your desire to munch on unhealthy foods.
Further studies have revealed the benefits of lowering belly fat of protein-rich diets over protein-poor diets, and this is especially true for women.
To help you maintain your current weight, a high-protein diet may be beneficial.
Incorporating high-quality sources of protein into your diet may help you lose weight by reducing extra fat, especially love handles.
10. Increase Your Cardio – Get Rid of Love Handles
Long-term, high-intensity, low-respiratory-intensity exercise falls under the category of cardiovascular or aerobic.
When it comes to losing those love handles, nothing beats an aerobic exercise for burning calories and reducing body fat.
Low-impact aerobic routines are available for beginners, and they’re not difficult to do.
The elliptical machine, swimming, or even a quick stroll may all be terrific methods to begin an aerobic exercise program.
At least 150 minutes a week of moderate-intensity aerobic exercise is recommended. Which can be the Centers for Disease Control & Prevention (CDC). That’s around 20 minutes a day.
Final Words – Get Rid of Love Handles:
These easy and all-natural methods can help you get rid of those pesky love handles.
Losing weight may be as simple as changing your workout regimen, eating less processed foods, and increasing your intake of fiber throughout the day.
You must make long-term modifications to your food, exercise regimen, and lifestyle in order to lose weight and keep it off.
You may lose some weight by altering just one part of your lifestyle, but if you combine many of the aforementioned approaches, your chances of permanently removing your love handles are much greater.