After writing how to lose belly fat?, how to get six pack abs?, and how to lose weight fast?, we are now writing how to get rid of love handles? Love handles may feel warm and delicious but for most of the people, it is one of the toughest places to lose weight. It can happen in both men and women. Love handles are used as a slang term for belly fat. When the excess body fat deposits around your abdominal area and people can pinch your belly fat from the back, front and sides. Due to love handles, you cannot fit yourself into a dress or your favorite pair of jeans.
Excessive fat can also affect your health. Fat can increase the risk of developing diabetes or heart disease. Only exercises are not sufficient to get rid of love handles, you should also follow a healthy diet plan. Avoid salts, unhealthy fats and sugars and include fresh vegetables, fruits, lean clean proteins and good fats. By maintaining a good healthy diet you can easily lose love handles. Here we will provide some best methods which will help you to get rid of love handles.
Causes of Love Handles:
- Low testosterone
- Excess calories
- Stress
- Alcohol
- Deficiency of protein
- Unhealthy diet
- Pregnancy
- Genetics
- Menopause
The Best Methods to Get Rid of Love Handles:
1.) Reduce Calories Intake to Lose Love Handles
Decreasing overall calorie intake is one of the best methods to lose fat from love handles. You cannot lose fat from one specific area of your body. You can reduce your overall body fat easily.
- By keeping a food journal you can calculate a number of calories you eat in a day. There are also several free online calorie counters available that will help you to keep track of your calories.
- If you want to reduce weight fast then you need to reduce the intake of calories by 500-750 each day. Eating within this range will help you to lose 1 to 2 pounds per week.
- Very low-calorie diets can cause nutritional deficiencies in the long-term.
2.) Stay Hydrated to Burn Fat from Love Handles Fast
Staying hydrated is important for your overall health. Drinking enough water in a day daily can help to reduce weight.
- When you are trying to lose weight, drink adequate water that can help you feel full throughout the day.
- Set your aim to drink 8 glasses of water daily.
- If you want to speed up weight loss then try to drink a full glass of water before having meals and snacks.
3.) Bicycle Crunch to Get Rid of Love Handles Fast
Bicycle crunch is one of the best exercises to lose love handles and helps to tone your stomach naturally.
Steps to Do Bicycle Crunch:
- Lay flat on your backside and keep your hands behind your head.
- Raise your legs 1 to 2 feet above the ground.
- Now bend your left knee and bring your knee toward your head.
- Twist your body so that your right elbow touches your left knee.
- Now straight your left leg and do the same thing on the other side that touches your right knee to your left elbow.
- Do 15 to 20 of bicycle crunches for one rep and increase the reps as you get stronger.
4.) Fruits and Vegetables to Get Rid of Love Handles Naturally
Eating fruits and vegetables is the most important thing that you can have to lose love handles. Eating fresh fruits and vegetables is a great way to reduce your belly fat storage. Fruits and vegetables are rich in vitamins and nutrients which your body needs to stay healthy. They are high in water and fiber and low in calories.
- Have a vegetable omelette or fruits and vegetable smoothie in your breakfast.
- Seasonal vegetables are fresher and more nutritious. So try to include seasonal fruits and vegetables in your meal.
5.) Aerobic Exercises to Reduce Love Handles Fast
Doing enough cardiovascular exercise not only improves your overall health but also help to burn calories and reduce your overall body fat.
- There are various exercises that you can do such as walking uphill, hiking, jogging, dancing, kickboxing and biking.
- You should do at least half an hour of cardiovascular exercise 5 times a week to lose weight and maintain your overall health.
6.) Russian Twists to Get Rid of Love Handles in 2 Weeks
This Russian twisting exercise is easier to do to strengthen your love handles.
Steps to Do Russian Twists:
- Sit on the ground and keep your back straight.
- Extend your feet out in front of you.
- Now bend your knees slightly and keep your feet flat on the ground.
- Bend backward slightly so that your back is at less than 90 degrees.
- Hold a 5 to 10 pound of dumbbell and move your body toward the left, lower the dumbbell halfway to the ground.
- Now bring your body back to the normal position and do the same thing on the right side.
- Repeat this exercise 20-25 times.
7.) Limit Carbohydrates to Reduce Love Handles in a Week
You should reduce the number of carbs you eat each day. This will help to reduce the fat from your love handles.
- Carbs are found in a wide range of foods including grains, fruits, legumes, starchy vegetables and dairy products.
- Minimize the starchy vegetables and grains which are an easy way to follow a low carb diet.
- Include only 1 to 2 servings of carbohydrate-rich foods daily.
8.) Yoga to Get Rid of Love Handles Fast and Naturally
Yoga helps to tone up your overall body and produce long and lean muscles. It is perfect for those who don’t want to get bulky.
- Join yoga classes at your gym which will help you to reduce overall weight.
- You can also watch online yoga videos or DVDs. So you can do yoga at home.
9.) Hip Rollers to Burn Fat from Love Handles Fast
This exercise is one of the best exercises to lose love handles. This exercise will help you to build your hips, back and abs.
Steps to Do Hip Rollers:
- Keep your shoulders on the floor and twist both the sides.
- Bend your knee and keep rotating left and right.
- Do it again and again.
10.) Avoid Processed Foods and Junk Foods to Reduce Love Handles
Mostly junk foods or processed foods are high in calories. By minimizing these foods you can lose overall weight and lose unwanted love handles.
- Don’t keep junk food around the house. If you buy healthy foods then only you will eat healthy foods.
- Avoid butter while cooking food at home. Use only olive oil or you can use cooking sprays.
- Don’t eat pizza and pasta. Eat only protein rich foods.