In spite of the fancy name, there is nothing lovely about love handles. Love handles are excess fat deposits found on the side of the abdominal area just above the oblique. Due to their location, one needs to take a different approach to get rid of them as opposed to using the ab workout. The time required to get rid of the love handles depends on how serious and committed you’re to the entire process. Since there is no way you can lose weight in one area of your body, then you need to focus on losing weight throughout your entire body which involves exercise and dietary changes. Following these simple ways can help get rid of love handles faster.
Clean Up Your Diet
Replacing French fries, cupcakes, white flour, candy bars and potato chips with healthier foods that are loaded with nutrients can make a difference in getting rid of love handles.
If possible your diet should consist entirely of leafy greens, fruits, vegetables, whole grains, lean meats, beans/legumes, and fish. Although at times it might be difficult to keep up with a healthy diet throughout the year, you can have some treats occasionally.
Being stressed out about the love handles wouldn’t change the situation. In fact, it will negatively impact your body both mentally and physically and even worse make you gain belly fat. Stress triggers the production of stress hormone cortisol by the adrenal glands in response to a stressful situation. Prolonged stress and overexposure to cortisol can have negative side effects such as headaches, anxiety, digestive problems as well as weight gain. Studies associate increased levels of cortisol hormone to weight gain specifically around the midsection. To manage your stress and avoid belly fat, focus on activities such as yoga and meditation.
Focus on Healthy Fat
Healthy fats include olive oil, nuts, seeds, avocado, and fatty fish which are not only tasty but also keep you full. As a result, you end up consuming fewer calories throughout the day. A study with over 7000 individuals found that eating a high-fat Mediterranean diet supplemented with olive oil made them lose lots of weight while accumulating less belly fat than those on a low-fat diet. Eating healthy fats as opposed to a less nutrient dense food makes you lose body fat. Plus, they are easily available. However, you can add moderate amounts of these fats because they are high in calories.
Commit to Cardio
Cardiovascular exercise is key to burning body fat including love handles. The kind of cardiovascular exercise you undertake should be easy in a way that you’re able to stick to it for three to four days a week for 45 to 60 minutes daily. For beginners, start with a light five minutes warm up then finish with a light five minutes cool down including stretches. If your aim is to increase your fat burning, focus on high-intensity interval training (HIIT). The intensity of this routine accelerates the fat burning process more than any other workout. Plus, your body keeps on burning calories long after the workout.
Boost Your Protein Intake
Studies have shown that eating high-quality proteins helps in losing fat and maintaining a healthy weight. Proteins keep you full in between meals hence reducing the urge to snack. Additionally, high protein diets are efficient at reducing belly fat compared to those low in proteins. Furthermore, when you have lost the love handles, following a high protein diet can help you maintain your weight. Protein sources include poultry, seafood, legumes, seeds, nuts, eggs, and meat.
Not sleeping when you’re supposed to and for the correct number of hours can increase your stress levels which causes toxin build up in your body. Sleep deprivation can bring your body into a state of inflammation which potentially leads to weight gain. Therefore, sleep for six to eight hours within two to three hours after having dinner. Your chances of snacking in the middle of the night are reduced and your body gets to rest as required.
Sitting down for long hours doesn’t promote calories burning at all. Moving keeps your body active and is an easy way to lose excess body fat. Some researchers have found that sitting for 15 minutes consecutively increases the waistline by 0.05 inches. If you’re dealing with love handles, it’s important you set a timer to help you get up every half an hour and walk. Even better, you can acquire a pedometer which helps track your steps and see exactly how much you’re moving.
As discussed above, there are so many simple ways to get rid of love handles and attain a slimmer waist. Proper diet, right exercise, and sleep are very important for good progress. Remember changing only one aspect of your lifestyle can help with weight loss, but combing this aspect with the above methods, increases your chances of eliminating love handles forever.
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