How to get rid of love handles
How to get rid of love handles is a challenging question. Heavy body weight is a common medical issue nowadays. It is more-easy to lose whole body weight. But what if you want to lose weight from a specific area of your body. We find the best solution to this question.
Are you worry about your love handles? Do you want to know how to get rid of love handles as its name indicates love? Besides its name, you are not in love with your love handles.
We gathered complete detail about love handles and how to get rid of them.
Let’s find the best way to deal for how to get rid of love handles.
What are love handles?
Love handles are excess fats at the nearby sides of the waist and hang over the pants. It is also known as the muffin top.
It is a big challenge to lose love handles.
What are the causes of love handles?
The primary cause of love handles is fat accumulation near the areas of hips and lower abdominal. Fat accumulates due to extra calories. You do not burn the extra calories. Your intake of calories is more than you burn. Fat accumulates around your waist and hips.
Fats have no proper direction to accumulate. It can cause gain weight anywhere in your body. Nevertheless, some factors are responsible for fat accumulation around the waist, lower back, abdominal areas, and hips.
Following are the factors that contribute to your love handles:
- Hormones:
Certain hormones cause weight gain in your love handles, like cortisol in high concentration.
- Age
It is a common factor in fat accumulation. You have love handles with your growing age.
- Lack of body movement
The person who does not move their body. They stay at rest all day. Fats accumulates around your waist.
- Sleep deprivation
This is also concerned with the answer for how to get rid of love handles.
- Hypothyroidism
These are also necessary to answer to how to get rid of love handles.
What are the risks of love handles?
Love handles are not any disease. Instead, they act as symptoms of some severe health issues.
Following are these serious health issues:
- Hypertension
- High cholesterol
- Cardio arrest
- Sleep deprivation
- Suffocation
- Diabetes
- Colon or breast cancer
- Osteoarthritis
Treating love handles is very important for your health. Your overall health will improve if you remove your love handles.
Exercises that help you to answer that how to get rid of love handles:
Exercises lose your overall body weight loss. Some exercises work on your love handles.
Following are these exercises for your love handles:
1: Side plank
Side plank is the best exercise for dealing with your love handles. We find some modifications for you. These modifications make side plank easy for you.
Let’s perform a basic side plank…!!
- The first step is lying on your side. Stand yourself on one arm. Keep your arm in a straight line with your shoulder. Place your forearm at the right angle. It should be flat against the ground.
- Now stack your legs to make your body straight. Hit the ground with your hips and then raise your body.
- Squeeze the gluteus muscles for at least 30 minutes.
- Keep your abs tight while performing the side plank. It supports your body.
- Switch the side and repeat it.
2: Bicycle crunches
Bicycle crunches are an enjoyable exercise. You can also do it in slow motion.
Let’s do bicycle crunches…!!
- Lay on your back with the help of your hands behind the neck.
- Keep your knees bent.
- Lift your shoulders in such a way that it engages your abs.
- Lift your legs in such a way that your elbow left elbow touches the right knee.
- Do it in reverse. Repeat it 10 to 20 times a day.
3: Russian twists
This is another best exercise that tries it without weight lifting.
Let’s start doing…!!
- Be seated on the ground. You should bend your knee and your feet should towards grounds
- Tighten your abdomen to make the angle of 45 degrees.
- Keeping your knees bent, lift your feet for balancing your butt.
- Twist your torso to the right than to the left and repeat it.
4: Mountain climber
This is the best exercise to increase the strength of your muscles.
- Start with a plank.
- Move your legs like a mountain climber step.
- Repeat it 10 to 20 times.
5: Bridge
It is a well-known exercise for your love handles. It improves your gluteus muscles.
- Lay on the ground.
- Keep your arms straight on the floor.
- Make your legs straight at an angle of 90 degrees.
- Lift your hip up and down.
The training plan for how to get rid of love handles fast and easy:
Day 1: Start with full-body strength training.
Day 2: Do a HIT exercise.
Day 3: Do total-body strength training again.
Day 4: Do a long but steady cardio exercise.
Day 5: Again, total body strength exercise.
Day 6: Again, HIT exercise
Day 7: Take rest.
Nutritional changes that help for how to get rid of love handles fast:
1: Healthy carbs
Healthy complex carbohydrates boost your weight loss, especially love handles. These include sweet potatoes, black rice, and oats. They maintain your temptation. When your body deprived of energy, it uses energy from these carbs
2: Avoid sugar
Sugar is bad not only for your weight but also harms your health. It is the cause of diseases like diabetes type II and cardio arrest. On the contrary, you can eat sweet fruits.
3: Add healthy fats to your diet.
Healthy fats reduce your abdominal fats. These are avocados, nuts, seeds, coconut oil, and fish
4: Try spice
Fresh turmeric and ginger help to get rid of love handles. They direct act on your belly fat.
5: Water
Hydration always remains the best way to treat belly fat.
6: Avoid alcohol
Avoid alcohol also create positive impacts on how to get rid of your love handles men and related issues.
7: Limit your caffeine intake
You should limit your caffeine intake. It can provide a vital role in how to get rid of love handles women.
8: Add proteins to your diet
You should add protein to your diet. Protein is an essential ingredient of our required food. Its addition can well answer to how to get rid of love handles in 3 days effectively.
Best food for how to get rid of love handles in 2 weeks:
We find the best foods for your love handles. You can easily handle your love handles by adding these foods to your diet. These are the best ways to lose love handles in 2 weeks.
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Protein sources
These are eggs, chicken, lean, fish, peameal. Add one of them to every meal.
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Complex carbs
These include sweet potato, rice, grains, pasta, oats, and bread. Take 3 to 4 times a day.
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Healthy fats
Avocados, coconut oil, pecans, olive oils, nut, and butter are healthy fats. Take at least two servings a day.
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Vegetables
All vegetables are good for health, especially leafy vegetables. Eat any vegetable in every meal.
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Fruit sources
All the fruits are good. Must include fruit in your routine.
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Moderate eating
Moderate eating is good. Too much eating cause your weight gain but also causes serious illness like obesity, heart diseases.
Lifestyle changes for how to get rid of love handles for men:
Adopting a healthy lifestyle is the best way to get rid of love handles. Moreover, it also prevents the love handles from coming back.
You know moderate weight loss is right for your health. But if you are losing too much weight, it is terrible for you. Moderate weight loss is two pounds a week.
Some lifestyle changes make it easy for you to handle love handles.
- Add plant-based foods to your diet. They do not contain too many calories but make your stomach full. These include berries, leafy vegetables, seeds, and grains.
- Develop the habit of taking lean proteins like eggs, fish, white meat, etc.
- Beans and legumes are also acceptable.
- Track your sodium intake by about 23000 mg per day.
- Sleep regularly.
- Boost your metabolism
- Maintain the balance between exercise, food, and work.
How to get rid of love handles through medical help?
We use several medical treatments to remove extra fats. You can remove extra fats from a specific area of your body.
One of the best fat removal treatment is liposuction.
In this treatment, a surgeon injects a particular type of solution in your target area. For love handles, the surgeon injects solution in your hip area around your waist. This solution liquefies fats. Then, they use a vacuum-like aspirator to remove the fat cells.
It is easy, but results appear within a few days.
Liposuction is not for whole body weight loss. It is a treatment for the removal of weight on the specific areas of your body. To maintain body weight with liposuction, you need to change your lifestyle.
The other treatments for weight loss are gastric bands or gastric bypass.
Conclusion on how to get rid of love handles
Love handles are not to be loved. Love handles are the excessive fats around your waistline and hips. Fats accumulate around your waist.
It is a little bit challenging. Start from exercise. We discussed the exercises that hit this extra fat. Compatible exercise is the key to getting rid of love handles. Just do it and make it a lifestyle.
Vegetables and fruits are always the best to deal with your health issues. Set your priorities. Prefer fresh, natural meal over the junk or processed food.
There are some medical procedures to get rid of love handles. Liposuction is the best to remove extra fat from a specific area of your body.
