The name love handles is used to refer to the excess skin that hangs over the side of your pants. And while the name may sound cute, in reality its not something that any woman wants to deal with.
Most women attempt to get rid of love handles by spending countless hours doing as many crunches as they can.
The problem is this method doesn’t work. You can’t spot reduce love handles by doing endless crunches. Instead you need to focus on making dietary changes and lifestyle changes.
Yes exercise is important. But if your diet isn’t what it needs to be, it doesn’t matter how much you exercise, you will never get rid of those love handles.
With that being said here are 5 tips that will help you banish those unwanted love handles for good.
We talk a lot about water on this blog and for good reason. It is vital to just about every part of your health and wellbeing.
Water is and will always be the best fluid to drink. Anytime you drink beverages that have been sweetened with added sugar, you increase your risk of gaining weight. And the area you will usually gain the most weight is in the abdominal area.
Even worse is the fact that sugary drinks tend to make you crave even more sugary foods. So anytime you get thirsty, reach for a bottle of water instead of a bottle of soda or juice.
Do High Intensity Interval Training (HIIT) Workouts
When it comes to losing body fat high intensity interval training is without a doubt one of the most effective methods you can use.
The typical HIIT workout lasts no more than 30 minutes and involves short bursts of intense training followed by periods of recovery.
Not only does HIIT training help you lose body fat, but it has also been proven to help you lose belly fat. This is particularly true for women.
Do Weight Training
While any type of physical activity can help you lose those unwanted love handles, it is weight training that has been proven to be the most beneficial.
Combine it with high intense interval training and you have a one two punch that is guaranteed to help you transform your body.
Weight training means you use some form of resistance to build strength and muscle. Resistance training helps you build lean muscle which in turn helps you burn more calories throughout the day.
Eliminate Added Sugars From Your Diet
A big part of losing fat is getting your diet in order. And one of the quickest and easiest ways to clean up your diet is to reduce the amount of added sugars you consume.
The unfortunate part is added sugars can be found in almost everything you eat. From cookies, to ice cream, to chips, to your favorite soda, all of these items are loaded with added sugars.
Besides being a contributing factor to several health issues such as heart disease and diabetes, consuming too much added sugar can also lead to an increase in abdominal fat.
This is a direct result of the amount of fructose found in foods such as soda and cookies. Multiple studies have shown that fructose leads to an increase in belly fat.
Additionally, foods with added sugars tend to be high in calories and low in nutritional value. Cutting back on added sugar can help you lose fat all over your body, including the abdominal area.
Get Plenty Of Fiber
Foods such as oats, vegetables, fruits and nuts are known for the high amount of soluble fiber they contain. Adding these foods to your diet is a great way to get rid of those love handles.
Foods high in fiber also slow down digestion and help you feel fuller for longer periods of time.
Studies have shown that the feelings of fullness associated with high fiber foods lead to weight loss because you ultimately end up eating fewer calories throughout the day.
By increasing your fiber intake by just 10 grams per day, you will lose around 3.7% of your visceral fat over the course of five years.
And for those of you who don’t know, visceral fat is the most dangerous type of belly fat you can have. Eliminating it can protect you from a lot of unwanted health issues.
The great thing about foods rich in fiber is their nutrient profile. They are packed with powerful nutrients that not only help you lose belly fat, but that also promote gut health.
Getting rid of those unwanted love handles doesn’t have to be a complicated process. Incorporating the right type of exercises into your routine, and making a few key changes to your diet is all you need to get the ball rolling.
Always remember losing the weight and keeping it off will require you make lasting lifestyle changes.