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Struggling To Lose Your Love Handles?

Tips that work.

BY Mercy Kipchilat

May 02, 2023, 09:57 AM

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Love handles are a common concern for many women. Like all unwanted body fats, these excess fat deposits that appear on the sides of the waistline can be frustrating to deal with, especially when you are trying to achieve a toned physique. 

But while getting rid of love handles is not easy, it’s certainly not impossible. Before diving into the specific methods of getting rid of love handles, it's important to first understand the science behind weight loss. 

To lose fat, it's important to create a calorie deficit, which means you need to burn more calories than you consume. This is because when you consume more calories than your body needs, it stores the excess as fat. On the other hand, when you burn more calories than you consume, your body starts to use stored fat as energy, which results in fat loss.

Now, let’s dive into some of the effective ways that you can use to get rid of love handles successfully.

Eat A Balanced Diet.

One of the most crucial components of losing love handles is maintaining a healthy and balanced diet. 

Focus on consuming nutrient-dense foods that will provide you with the necessary energy to fuel your workouts. Incorporate plenty of protein, healthy fats, and fibre-rich vegetables to keep you feeling full and satisfied.

Avoid Processed Foods And Sugar.

Processed foods and sugar are notorious for contributing to fat gain, particularly in the midsection. Stay away from processed snacks, sugary drinks, and refined carbs like white bread and pasta.

Instead, you can snack on nuts such as roasted peanuts, cashew nuts, almonds, or pistachio nuts. 

Incorporate Cardiovascular Exercise.

Cardiovascular exercise is an effective way to burn calories and reduce body fat. Engage in activities such as running, cycling, or swimming for at least 30 minutes a day, five days a week. This will help you create a calorie deficit and ultimately lead to fat loss.

Resistance Training.

Resistance training, also known as strength training or weight training, is a type of exercise that involves using resistance, such as weights or resistance bands, and they are a great way of getting rid of love handles.

By incorporating strength training exercises, you can build strength and muscle mass, which in turn increases your metabolism and helps burn more calories. Focus on compound exercises like squats, lunges, and deadlifts, which target multiple muscle groups at once.

High-Intensity Interval Training (HIIT).

High-intensity interval training (HIIT) has been shown to be effective in reducing belly fat, including love handles. 

HIIT involves short bursts of intense exercise followed by periods of rest. This type of training not only burns calories but also increases your metabolism for hours after your workout.

Find Healthy Ways To Reduce Stress.

Stress can contribute to fat gain, particularly in the midsection. Practice stress-reducing activities such as meditation, yoga, or deep breathing exercises to help manage stress levels and promote overall well-being.

Get Enough Sleep.

Getting enough sleep is crucial for maintaining a healthy weight. Lack of sleep can lead to an increase in hunger hormones, which can contribute to overeating and weight gain. 

Aim for at least seven to eight hours of sleep per night to help regulate your appetite and reduce your risk of gaining excess fat.

Stay Consistent.

Consistency is key when it comes to losing love handles. Make sure to stick to a regular exercise routine and a balanced diet to achieve optimal results. 

Remember, sustainable and healthy weight loss takes time, so be patient and persistent in your efforts.