Love handles are the pinch-able fat that sits at both sides of the waist when you take in too many calories or due to lack of physical activity where you do not burn calories you are consuming. Love handles become more pronounced and noticeable when your clothes are too tight and make your appearance very hefty.
Love handles are very hard to lose in case of men because most of their fat cells are accumulated in this area while a woman’s body tends to concentrate more fat into the hip and thigh area, which can create an illusion of love handles. Love handle is stubborn fat because even when you shed some fats in other parts of the body it can be still difficult in losing it around midsection and hips. Love handles do not respond to diet and exercise as quickly as other parts of the body.
A number of medical issues can be responsible for this kind of visceral fat such as high blood pressure, high cholesterol, diabetes and inflammation. This fat burning process can be a challenge to many people as they try to target this specific area for months with endless side crunches and other exercises. However, this is not the best way to lose love handles, one need to make dietary sacrifices, follow effective exercise and lifestyle changes in a combination. It is equally important for you to burn as many calories as you are consuming.
Causes of Love Handles
Excess fat can accumulate anywhere in the body, one of the major reason being lack of exercise because of which the consumed calories remain unburned and increase the likelihood of retaining fat in hip, lower back, and abdominal areas. Some of the major factors that contribute to love handle formation include the following:
- Excess release of hormones like cortisol
- Lack of exercise
- Being sleep deprived
- Consuming a diet rich in calories, fats and carbs
- Condition like hypothyroidism
Learn how to get rid of love handles and how you can treat them effectively with the following tips.
Cut Out Added Sugar
One of the best solutions to get rid of love handles is to avoid intake of excessive sugar. Avoid eating foods and drinks, which contain artificial flavors or excessive sugar like cookies, candies, sports drinks and soda. Sugary foods are loaded with calories and it is one of the best contributors to several health issues like heart disease, metabolic syndrome and diabetes. Eating a healthy and balanced diet is the key to a perfect body, make sure you cut back on some amount of added sugar in your diet to reduce body fat, start eating healthy foods like whole fruit and vegetables.
Focus on Healthy Fats
Healthy fats are not only delicious but also help you cover most part of diet causing you to consume fewer calories throughout the day. According to a research, it is found that more than 7,000 people who have consumed a high-fat Mediterranean diet supplemented with olive oil have been successfully losing a greater amount of weight as compared to those on a low-fat diet. Therefore, you need to make some tough decisions regarding your dietary plan today to get that perfect shape. Fill up your plate with some greens and healthy fats like avocados, olive oil, nuts, seeds and fatty fish. Even though healthy fats are rich in calories, there is no harm incorporating them in moderate amounts, as it will help you shed extra pounds in the shortest possible time.
Try avoiding stress because it can have a negative impact on both your mind and body. Stress is known to trigger on the production of a hormone called cortisol from adrenal glands during stressful situations. Over exposure to cortisol or prolonged stress can cause unwanted side effects like weight gain, obesity, headaches, digestive issues and anxiety. So it becomes important for you to stay happy and reduce stress to prevent belly fat. You can engage in activities like yoga and meditation.
Stay Active Throughout the Day
If you want to increase the number of burned calories, then you can engage yourself in household chores or anything that keeps you physically occupied. Many people lead sedentary lifestyles and sit for hours together that lead to an increase in waist size. Simple habits like having a walk around your garden after each meal, jogging, bike riding and swimming can make a big difference. Keep busy throughout the day, add in exercise that work a large number of muscles at once or incorporate your whole-body in workout. You will reap the benefits of simply being more active.
Get Enough Sleep
Lack of sleep increases cortisol levels in the body, which can lead to excessive weight gain. People, who are sleep-deprived, weigh more as compared to those who get enough sleep. Besides this, lack of sleep can also increase the risk of diabetes and obesity. It is important to get at least seven to eight uninterrupted hours of sleep per night to prevent yourself from gaining weight.
Drinking Plenty of Water
Water is the best medicine for overcoming any kind of health issues. Keeping your body hydrated is necessary for optimal health. Water keeps the body moist and hydrated and filters all the toxins and impurities from your body. Water is the best alternative for those dependent on sweetened beverages like sports drinks, teas and juice when they feel thirsty. Sweetened beverages can add up immense weight along your waistline specifically in the abdominal area. So make sure you drink plenty of water at least 8-9 glass of water a day to keep your body hydrated and reduce your body weight.
Targeted exercises for specific body areas, including love handles like cardiovascular exercises and weight lifting can provide you with optimal results. Moderate exercise for at least five hours per week is important to maintain a healthy diet and fat burning. Try adding pilate workouts to your routine, it helps improve flexibility, posture and shrink your waistline.
Cut off Junk Food
There are many natural and simple ways to get rid of love handles effectively. Eating less of processed foods is an effective way to reduce fat around waistline. Junk foods are high on calories due to excessive use of fats and way of cooking. It is advised that you curb down your cravings for processed foods or cut it down altogether.
Trying a new exercise routine and getting more fiber throughout the day can help you attain your body goals at a faster rate. Be mindful and be more conscious about your health, try combining several of the above methods and sticking to them on a daily basis can give you a better chance of losing your love handles more effectively.