Struggling to get fit into your skinny jeans?
But those ugly love handles are not allowing you to wear your favorite dresses. And you might be feeling it pretty challenging to get rid of love handles.
Trust me! It’s not that challenging as you think. You just need to discover the foods that work great on your side fat and helps to lose them fast.
Let’s dig it more…
Your side curve is the first place where fat gain appears first but disappear last.
To remove your love handles you might be doing several exercises. But every time these little pockets seems impossible to flab off from your body and when you saw them, they still staring at you and saying, we are here. 😉
Since they sit on the sides of your abdominal area, many people think that abs workout are enough to blast them away.
But I’ll clearly say a big “NO”.
This is not the case. Give the right dose for the right place.
What is Your Love Handle?
Love handle is a zone of “stubborn fat,” that lie on the sides (top of obliques) of abdomens on which abs exercise doesn’t work effectively.
So, In order to really work on them, you need to target them specifically.
But before changing your lifestyle and fitness regime, remember, that nothing can be more vital than nutrition, to cut the side and abdominal fat.
So, if you are looking for the fastest way to lose love handles, then along with exercise, you need to take care of your eating habits too.
Find the best diet and exercise to lose love handles in 3 steps by the fitness expert.
3 Steps to Lose Love Handles Fast
In order to get rid of love handles fast, you need to work out in these 3 areas of your life, then only you will be able to lose them effectively.
Step 1: Food and Nutrition
Step 2: Lifestyle
Step 3: Exercise Plan
Step 1: Food and Nutrition
According to Liz Lowe, C.S.C.S., head program designer at Scorch Fitness, nothing can be as important as incorporating whole food to lose fat around your belly and back.
Means no processed, packaged and chemically altered food.
By focusing on fruits, vegetables, eggs, grass-fed meats, healthy fats, anti-inflammatory roots, and herbs you can lose your stubborn love handles easily.
- Don’t Cut Carbs (Especially Pre- and Post-Workout)
Healthy carbs are necessary to get rid of love handles.
You know eating healthy carbs like sweet potatoes, black rice and oats keep your metabolism stimulated and provide energy for longer duration.
But when your body feels deprived of this energy, then it goes into starvation mode and the fat burning process becomes the least priority.
- Eat Healthy Fat
According to Lowe (the fitness expert), “you need to eat healthy fat to lose fat”.
Eating healthy fat diet, like avocados, nuts, seeds, coconut oil, fatty fish help to decrease your abdominal fat fast.
- No Alcohol
Do you know a beer or a glass of wine has more than 100 calories?
Now, you might be pretty sure that cutting alcohol alone can make a drastic difference in your love handles and belly fat. Know what to eat and avoid for weight loss.
- Go Green
Green leafy veggies provide the best eating solution for weight loss.
So, eat lots of fresh veggies in your diet and sneak spinach in your morning omelet to fasten the process of losing love handles.
- Minimum Caffeine
To reduce your love handles, it’s necessary to cut down your caffeine consumption from coffee and tea.
Switch to other caffeine-free unsweetened drinks or 2-3 cups of green tea.
- Drinks Lots of Water
This is one of very easy formula to lose love handles fast.
Drinking 8-10 glass of water speed up your metabolism and fulfill your appetite for a longer time so you consume fewer calories throughout the day. Know how much water you should drink to lose weight.
- Go Organic
A study in England’s Newcastle University has determined that organic meat and milk contain about 50 percent more omega-3 fatty acids than nonorganic products.
Eat grass fed beef and organic cage-free egg to promote abdominal side fat loss, Lowe suggested.
Or you can take omega-3 fish oil supplements too.
- Cut Sugar and Switch to Stevia
Do you know, even a candy contains 100 calories? So just think how many calories you consume through sweets.
To lose your love handles fast, you need to cut down sugar calories from your diet.
A research study shows that fake processed sugary foods increase your cravings, stimulate appetite and enhance fat storage. So it’s best to switch on natural sweetness.
- Add Some Spice
Some spices are the powerful fighter and target unwanted side fat storage. Dried turmeric, ginger, cinnamon, cumin, garlic, and black peppers are few fat burning herbs.
- Manage Your Meals Time
Lowe suggests eating complex carbohydrates especially pre and post workout. Because at that time your body utilizes carbs as an energy source rather than storing them as fat.
Eat 5-6 small low calories meals throughout the day to ward off hunger. This can prevent you from eating junkies and unhealthy appetite.
Know how millions of women removed 2-4 inches from their waistline in just 2 weeks with this 2-week diet plan.
Food Source to Lose Love Handles
- Fruit Sources (Low-sugar)
Avocados, eggplant, blackberries, watermelon, raspberries, and strawberries.
Recommendation: Eat 2 servings of fresh fruits per day. One serving contains one sliced fruit or ½ cup of berries.
Avoid eating dried fruits because of high sugar content.
- Vegetable Sources
Best weight loss vegetables are green leafy spinach, kale watercress, chard and beet greens or you can eat any green veggies you like.
Recommendation: Try to include green veggies in your every meal.
- Healthy Fat Source
Almonds, cashews, coconut oil, olives, but butter, avocados, and pecans.
Recommendation: 2 servings per day.
- Carb Sources
Sweet potatoes, whole grain pasta, wild rice, oats, brown rice and Ezekiel bread.
Recommendation: 3-4 servings a day
- Protein Sources
Eggs, lean, salmon, tuna, lean cuts of steak, whey protein powder, tofu, hemp protein, pea protein and all natural chicken sausage.
Recommendation: Eat in every meal.
- Be Mindful of Portion Size
Lowe says protein quantity should be the size of your fist. Complex carbs should be the size of your palms. Healthy fats should be about 2 tbsp. per serving and veggies should be 2 handfuls.
Step 2: Lifestyle
- Full Night Sleep
Do you know our body has the tendency to lose fat while sleeping- especially belly fat?
But when you don’t take enough sleep, your hormones get out of whack, which prevents weight loss. And likewise, your metabolism gets slows and appetite reach higher because of lacking energy.
And afterward, your body starts eating food with higher carbs and fat.
So try to take 7-8 hours of sleep to lose your love handles fast.
- Make Recovery A Priority
Nowadays people diet too hard and then over-exercise, Lowe says. This way your body doesn’t get enough recovery and constantly starts releasing stress hormones “cortisol”. So don’t be in hurry, and train your mindset like an athlete.
- Get Your Metabolism Started
Drink 16 oz. of water with ½ fresh lemon juice after waking up in the morning. This will kick start your digestive system and boost your metabolism.
Step 3: Best Exercise to Get Rid of Love Handles
Work on these 7 best exercise to get rid of love handles fast.
1#. Around the World Oblique’s
To lose love handles, your moves should have a perfect twist so these abdominal muscles stretch out to lose.
How to do:
- Stand erect with your legs wider than your shoulder width apart, and toes turned out a little
- Keep a very lightweight (anything of 5 pounds) in your hands.
- Extend your arms straight above your head as far as you can take to stretch.
- Now bend from your waist and move your body towards the right.
- At last, when you feel that you can’t move your body more, rotate towards the floor and twist your body from back to face front.
- Exhale and come to the center again.
- Do 8-10 slow and controlled repetitions on both sides.
2#. Side Plank Crunch
This exercise will not only lose your love handles but tone your core and hips too. Its complete body workout for weight loss.
How to do:
- Lie down straight, then move your body in right direction and weight on right elbows as shown in pictures while your other hands should be kept behind your head.
- Keep your right foot slightly in front of your left foot.
- Engage your core while pulling your right knees towards the chest and crunch your left elbows towards it.
- Then again move it to normal plank position and repeats on another side.
- Do 3 sets of 10-12 reps.
3#. Heel Touch
One of the most popular and easy exercise to get rid of love handles that any overweight person can do at home.
How to do:
- Lie on your back, knees bent and arms along sides.
- Now raise your chest towards the ceiling like crunch and reach for right heel by the right side.
- Now, practice opposite side.
- Do 15 reps on each side.
4#. Russian Twist
It can be challenging for you to start with, but if continue, can give you most effective results in loosening your love handles or side fat.
How to do:
- Lie down on the floor while bending your knees and feet flat on the ground.
- Now, tuck your feet under the heavy object and lift your upper body off the ground so that your chest and thighs make a V shape.
- Bring your palms together while bending elbows, twist your torso to the right by bringing your arms out to the right. Your abs should be contracted in this process.
- Now come to the center and twist your body on left side.
- Exhale as you rotate to the side and inhale as you come back to the center.
- Do 20-30 reps on each side.
Discover how an overweight woman of 2 children went from fat to fit in just 2 weeks with this fat burning African red tea detox.
5#. Plank Up and Down
Again for your upper body, arms and side abdomens, this is second most loving exercise to lose love handles.
How to do:
- Start in pushups position and bend your both elbows straight on the floor.
- Now engage your core and abs to move your body and arms fully extended in plank position.
- Make sure to keep your arms straight when you push your body back to extended position.
- Keep your core tight and repeats 15-20 reps.
6#. Hip Dips
This move is effective in toning your oblique’s muscles with all the benefits of side plank.
How to do:
- Start by getting in forearm plank position and roll to one side by balancing on bending elbow.
- After balancing, place your free hands on your hip and start dipping your lower hip to the floor up and down position.
- Repeats 15 reps on each side.
7#. Tummy Tuck
This move will stretch out your whole body (arms, legs, abs, and stubborn side fat) along with losing abdominal side fat.
How to do:
- Stand straight with your feet apart and abs tight.
- Now keep your right or left leg forward while bending your knees at 90-degree
- Keep your other leg straight away towards the back.
- Now try to touch your palms straight on the floor and keep your body as straight as you can.
- Make sure to keep your knees at center and touch it to your chest.
- Keep alternating your sides and repeat for 15 reps.
Bye-Bye “Love Handles” Workout Plan
Obsessed to Get Flat Belly? Try This Easiest & Powerful Way to Reduce Side Fat Fast…
Struggling to lose belly fat from days months or even years?
It’s very stressful to lose belly or side fat that looks very ugly and not allows you to wear your favorite dress.
Being an overweight woman, you might be facing lots of life challenges.
But trust me! there are more easy ways to reduce your belly fat fast.
First of all, stop trying millions of rules that looks hectic to follows… and focus on the absolute plan for fast weight loss.
Your weight loss journey should be different but absolutely not painful.
Very first mistake that most overweight women do is starting intense workout directly (stressful for body and end with lots of joint and muscles pain) and forgetting the most effective flat belly rule.
Well! It’s A perfect diet plan.
Yes, diet is an extremely powerful way to shed many pounds painlessly. You will notice how changing your diet makes your body best fat burning machine.
Consider this 2-week diet plan that helped thousands of women to lose 8-16 pounds in 2 weeks.
This 2-week diet plan teaches you how to eat and live skinny with easy to follow guidelines to achieve best results.
Once you getting into eating habits and lifestyle in check, your metabolism will increase and eventually, your body will shed belly fat fast.
This 2- week diet plan promise you –
- To lose 8-16 pounds in just 14 days
- 2-3 dress size dropped in just 2 weeks
- 2-4 inches removed from your waistlines
Finally, you can wear all your favorite dresses.
You’ll realize how amazing this 2-week diet plan is working to burn those stubborn fat cells around your belly.
Once you feel that your body weight is controlled enough, maintain it by practicing this powerful love handles workout to tone and shape your body perfectly.
Now, your body is enough capable to practice this workout easily.