The extra body fat that hangs over the top of trousers at the sides of the waist is referred to as having ‘love handles’. It might be challenging to remove this fat, also referred to as a muffin top, but it is doable with the appropriate diet, exercise, and other lifestyle modifications.
With countless side crunches and other abdominal exercises that target the obliques and muscles that run along the sides of the body, many people attempt to target this particular area. However, it is ineffective for shedding love handles. If you want to get rid of your love handles once and for all, you’ll need to change your food, workout routine, and lifestyle.
1. Eliminate Extra Sugar
If you want to shed fat in any part of your body, healthy nutrition is essential. One of the easiest methods to purge extra sugar from your diet is to stop using it. Cookies, sweets, sodas and other meals and beverages all have added sugar. The natural sugar present in wholesome meals like whole fruit does not fall within this criteria. A simple sugar called fructose is present in sweeteners like table sugar, high-fructose corn syrup (HFCS), honey and agave nectar. Most sugary meals have few nutrients but are heavy in calories. Adding less sugar to your diet may help you lose body fat, specifically love handles.
2. Choose The Proper Exercise Intervals
HIIT or high-intensity interval training may be one of the best exercises for burning fat. Additionally, it is thought to be more effective than steady-state cardio at losing belly fat. Instead of jogging endless kilometers without an end in sight, try HIIT exercises that feature brief bursts of strong aerobic exercise interspersed with times of recovery to burn fat. Numerous studies have indicated that these short, powerful workouts can aid in body fat loss.
3. Reduce Your Stress
Your physiological and psychological health will suffer as a result of stress, which can also cause you to gain belly fat. This results from the hormone cortisol being created as a result of stress. It is additionally referred to as the “stress hormone,” Despite the fact that this is a normal process, ongoing stress and excessive cortisol exposure can have negative side effects like anxiety, headaches, digestive problems and weight gain. Increased cortisol levels have been linked to weight gain in many studies, especially in the tummy. Use stress-reduction techniques like yoga and meditation, which have been shown to lower cortisol levels, to prevent belly fat.
4. Get Enough Sleep
Lack of sleep raises cortisol levels in the body, which can result in weight gain, similar to stress. It has been demonstrated that those who don’t get enough sleep weigh more and have more body fat. Additionally, a lack of sleep has been connected to a higher risk of diabetes and obesity. Aim for seven to eight hours of unbroken sleep each night to avoid gaining weight as a result of insufficient sleep.
5. Stay Hydrated
We have always been told that it’s crucial for our bodies to stay hydrated if we want to lose weight. Despite the fact that water is the greatest liquid to consume, many individuals often reach for juice, energy drinks and other sweetened liquids when they are thirsty. Sugar and calories from sweetened beverages add up, which might result in belly fat growth. Drinking more beverages with added sugar is associated with weight gain, especially around the midsection. Replace sugary drinks with plain or sparkling water or unsweetened tea, to stay hydrated.
6. Limit Your Alcohol Intake
Reducing alcohol consumption is a simple approach to losing weight and saving calories. Alcohol usage has been linked to weight gain and an upsurge in body fat, especially around the midsection. By stimulating the brain cells that control appetite, alcohol also makes you feel hungrier, which may lead you to eat more calories. Additionally, many alcoholic beverages are high in calories and sugar, which can contribute to weight gain. While moderate alcohol consumption has been linked to health benefits like a lower risk of heart disease, excessive alcohol consumption is bad for your overall health and waistline.
Filling up on foods high in healthful fats, such as avocados, olive oil, nuts, seeds and oily fish, adding more fiber to your diet, performing any type of exercise or including high-quality proteins in your meals, Eating a diet high in whole, unprocessed foods and replace refined carbohydrates like white bread, pasta and rice with complex carbs that are nutrient-dense, such as sweet potatoes, beans, oats and brown rice. You can reduce your love handles by implementing these strategies.
As you can see, there are a lot of easy and natural techniques to get rid of love handles. You can slim down by switching up your exercise routine, eating fewer processed meals, and ingesting more fiber each day. You must alter your food, exercise regimen and way of life over the long term to lose weight and keep it off. A combination of the aforementioned strategies will increase your chances of permanently removing your love handles, even while improving just one part of your life may lead to modest weight loss.