HOW TO GET RID OF LOVE HANDLES – 8 Easy Ways to Get Rid of Love Handles. Despite their lovely name, there’s not anything to love about the love handles. Love handles are another term for the extra fat that lies on the sides of the hips and falls over the top of the trousers.
Often known as a muffin top, this fat can be difficult to lose. A lot of people are trying to target this particular area with countless side crunches and other abdominal motions that target the obliques, muscles that run down the sides of the torso. In today’s article, we will share with you 8 Easy Ways to Get Rid of Love Handles.
Cut out Added Sugar
Healthy eating is important when you’re trying to shed weight in every part of your body. Removing added sugar is one of the easiest ways to clear up your diet. Added sugar can be used in snacks and beverages such as cakes, candies, sports drinks, and sodas.
The definition does not refer to the natural sugar found in organic foods, such as whole fruit. Apart from being linked to several health problems, such as heart disease, metabolic syndrome, and diabetes, consuming too much added sugar can lead to an increase in body fat, especially in the belly region.
Sweeteners such as table sugar, high-fructose corn syrup (HFCS), honey, and agave nectar all contain plain sugar called fructose. Many studies have shown that fructose, particularly from sweetened drinks, causes an increase in belly fat.
Plus, most sugary foods are full of calories and yet have little nutrients. Cutting down on the added sugar in your diet will help reduce body fat, like love handles.
Focus on Healthy Fats
Filling with healthier fats such as avocados, olive oil, almonds, seeds, and fatty fish will help slim down the waistline. Not only can healthy fats taste great, but they also make you feel full, helping you eat fewer calories every day.
A survey of more than 7,000 people showed that when individuals consumed a high-fat Mediterranean diet accompanied by olive oil, they lost more weight and gained less belly fat than those on a low-fat diet. Replacing less nutrient-dense diets with healthier fats will help you reduce body fat.
This may be as easy as adding a few slices of delicious avocado to your dinner. One study found that people who eat avocados appear to weigh less and have less stomach fat than those that do not. Even though healthy fats are high in calories, adding moderate quantities to your diet will help you lose your pounds.
Fill up on Fiber
Adding foods rich in soluble fiber to your daily routine can help you get rid of persistent love handles. Soluble fiber is present in foods such as grains, almonds, oats, vegetables, and berries. It helps keep you feeling satisfied for a prolonged time by slowing down digestion and reducing symptoms of hunger.
Long-term sensations of fullness fiber have been found to minimize the number of calories people eat during the day, contributing to weight loss.
One research found that when people increased the amount of soluble fiber, they consumed by just 10 grams a day for five years, they lost an average of 3.7% of their visceral fat, a dangerous form of belly fat.
Moreover, whole foods that are high in soluble fiber are typically filled with nutrients as well. Plus, they’re fantastic for the friendly, beneficial bacteria in your intestines.
Move Throughout the Day
Finding easy ways to maximize the number of calories you burn all day is a perfect way to remove extra body fat. Many people have sedentary lives and work desk jobs that include working for hours on end.
Studies suggest that sitting for a long time is not healthy for your wellbeing or your waistline. A survey of 276 participants showed that any 15-minute increase in sedentary activity was correlated with a 0.05-inch (0.13-cm) increase in waist size.
Sedentary activity has been characterized as reclining or sitting. Creating a routine as easy as setting a timer every half hour to get up and walk to the water cooler will make a major difference in weight loss.
Stress Less
Being depressed harms both your emotional and physical health and can also cause your belly to get fat. This is because stress activates the development of the cortisol hormone. Often known as the stress hormone, cortisol is released by the adrenal glands in reaction to stressful circumstances.
While this is a normal function, excessive stress, and overexposure to cortisol can cause undesirable side effects such as anxiety, headaches, digestive problems, and weight gain. Several studies have linked increased cortisol levels to gaining weight, particularly around the midsection.
To reduce stress and avoid belly fat, focus on exercises such as yoga and meditation that have been shown to reduce cortisol levels.
Lift Weights
Engaging in some form of physical exercise may help you lose your love handles, so adding weight lifting to your routine can be extremely helpful. The phrases weight lifting, fitness training, and strength training are usually synonymous. They’re all about pulling your muscles to some sort of resistance to build your stamina.
In particular, one study of 97 people overweight and obese showed that a combination of resistance and aerobic exercise was more successful in lowering body weight and belly fat than either aerobic exercise or strength training individually.
Although aerobic exercise normally consumes more calories after a workout, resistance training lets the body develop a lean muscle and consume more calories at rest. Combining strength training with aerobic exercise is very effective in burning belly fat.
Plus, strength exercise gives your metabolism a small boost, making you eat more calories every day.
Get Enough Sleep
Like stress, not having enough sleep raises the body’s cortisol levels, which can cause weight gain. Studies have found that sleep-deprived individuals appear to weigh more and have more body fat than those who have adequate sleep.
One survey that tracked more than 1,000 people for five years showed that those that slept less than five hours a night weighed more and had more stomach fat than those that napped seven to eight hours a night. The lack of sleep was also associated with an increased risk of diabetes and obesity.
To keep yourself from adding weight due to a lack of sleep, aim at seven to eight regular hours of sleep per night.
Drink Water to Stay Hydrated
Properly hydrating your body is a must for maximum fitness. While water is the best fluid to drink, more people prefer to drink sweetened beverages like sodas, teas, and juices when they are thirsty. Calories and sugar present in sweetened drinks add up and can cause you to get obese around the waistline.
Studies have shown that higher intakes of sugar-sweetened drinks are related to weight gain, especially in the abdominal region. In comparison, liquid calories do not have the same effect on appetite as solid food, making it easy to consume an excessive quantity of calories and sugar.
As you can see, there are a lot of easy and normal ways to get rid of love handles. Trying a new workout routine, consuming less processed foods, and having more fiber all day will help you get a slimmer waistline.
If you want to lose weight and maintain it, you need to make permanent adjustments to your diet, workout schedule, and lifestyle. While improving one aspect of your life may result in some weight loss, adding several of the above approaches would give you a stronger chance of losing your love handles for good.
DISCLAIMER: The information on this website is not to replace the personalized diagnosis of a health specialist, or replace any medical treatment. Never stop consult your doctor for the supervision of any disease, We are trying to provide perfect, valid, specific, detailed information. We are not a licensed professional so make sure to consult your doctor in case you need it.
