This article is about how to get rid of love handles. Having perfect belly is the dream of everyone. Be it men or women is what everyone wants. If you are rightly shaped but have those handles then it might restrict you to a few clothes. In spite of having perfectly toned thighs and arms, love handles can make you appear completely out of shape and fat. But, your little efforts will help you get rid of these love handles fast. In this article, we are going to discuss some of the best ways that will help you get rid of love handles.
Causes of Love Handles:
Lifestyle is the most common causes of love handles. But apart from that also there might be some other causes of love handles. Causes helps with precaution and thus you should definitely know the causes of love handles.
Causes in Men:
- Consuming excessive calories
- Consuming too much alcohol
- Lack of sufficient amount of protein in the body. It imbalances blood sugar level in body.
- Sedentary Lifestyle
- Abdominal musculature
- Low testosterone
Causes in Women:
- Age (Women metabolism decreases with age)
- Hormonal factors
You can also read the related article on our website How to get rid of muffin top?
Exercises for Love Handles:
The fist and the foremost thing that you need to for in order to get rid of love handles is exercise. If your busy schedule is not allowing you to for exercise then you need not worry. We will tell you some of the easy exercises that target your love handles. Exercises to get rid of love handles are:
1.) Plank Up Downs to Get Rid of Love Handles
This is a little tough but performing this exercise would definitely bring your belly in shape. Follow the stops to perform this exercise:
- Take a plank position with arms out.
- Keep your arms straight directly under your shoulders.
- Squeeze your butt and pull your abs tight into your spine.
- Lower down on your forearm, starting with one arm.
- Try first at one and then from the other hand.
- Keep your core tight through the exercise.
- Do eight on each side.
- Also make sure that you don’t rock your hip.
2.) Around the World Obliques to Get Rid of Love Handles
This is a very simple exercise that you can start with in order to lose love handles. Follow the steps for the purpose:
- Straight with your legs wider and toes turned a little in.
- Extend your arms straight above, holding some weight in your hands.
- You can carry some weight, five pounds, or simply a pillow.
- Now, from your hips, bend on the right.
- Go as far as you can go, do not try very hard.
- To the end of your effort, when you cannot bend further, just rotate to flour.
- Pull your body back and inhale.
- Do it on the other side.
- Do it 8-10 times.
3.) Oblique Press and Reach to Get Rid of Love Handles
You can start with this exercise as this is the simple one of all. What you require for the exercise a weight. Follow the given steps for the purpose:
- With your foot in front of you, kneel on your left knee (the angle should be of 90 degrees).
- Make sure that you r abdominal muscles are tight, tailbone tucked and back straight.
- Now hold a weight in your right hand.
- Keep your arm straight and extended out to the right.
- Bent at an angle of 90 degree with your hand in air.
- Keep your hand straight and bend to the left side with your left hand fingertips touching the ground.
4.) Knee Drop to Get Rid of Love Handles
This is another simple way to bring your belly to shape. What you have to do is:
- Lie straight on ground, with your spine straight on the floor.
- Lift legs into a tabletop position.
- Place a ball between your legs and squeeze it.
- Spread your arms both side and turn your legs, with ball squeeze to one side.
- Turn your legs to other side by doing three steps of 8-10 repetition.
5.) Side Plank Crunch to Get Rid of Love Handles
This exercise focuses on your belly and thus helps make it flat fast. Follow the steps to practice this exercise:
- Lie on your right elbow with your left leg straight.
- Pull your right knee towards your chest while keeping your left leg straight.
- Crunch your left elbow while pulling your knee.
- Also try from the other side.
- Do three sets of 10-12 repetitions.
Foods to Get Rid of Love Handles:
Your eating habits play a very important role in gaining and losing weight. Thus, you should be very careful while making your choices for the food. Now we are going to suggest that what are the types of foods that you should go for and also how to consume them.
1.) Eating more Fruits and Vegetables to Get Rid of Love Handles
Switching you diet full of meats and flesh with fruits and vegetables should be the best way that you should go for in order to lose belly fat. Consuming fresh fruits is one of the healthiest ways to lose weight. Fruits and vegetables are packed with a number of minerals and vitamins. Most of the fruits and vegetables are high in fiber and are also low on calories.
- You can start your day with a vegetable omelet and add more vegetables in your meal.
- Always go for seasonal fruits and vegetables.
- Do not overcook vegetables. Their nutrients content might get lost.
- Also eat more citrus rich foods. They help with loss.
- Break your meal into smaller portions.
- Try to eat small meals throughout the day.
2.) Eat Whole Grains and Fiber to Get Rid of Love Handles
You should start your day with foods whole grains. Eating wholes grains in the morning makes you full fuller for the day and thus you feel fuller for the and thus end up eating less. It is good to eat a bowl of oatmeal in the morning. Also, go for foods high in fiber. You should always maintain the inverted pyramid. It means eating more in the breakfast, less in lunch and a little in dinner.
3.) Consume Protein and Healthy Fat to Get Rid of Love Handles
Avoiding fat completely to lose weight is not a good idea at all. There are some healthy fats that your body requires for proper functioning of the body. Foods high in omega-3 fatty acid helps lose weight fast. Also, lean protein helps lose weight faster. And thus you should go for chicken, lean beef or fish. Try to have them in lunch.
- If you are a vegetarian than you can go for legumes, tofu and certain green leafy vegetables.
- You should avoid meats like sausages, bacon, and lunch meats as they are high in Trans fat.
4.) Avoid Junk Foods to Get Rid of Love Handles
You should tie a knot to remember this rule while losing weight. The more junk food you eat, the more fat you get. Eating junk food leads to accumulation of unhealthy fats in the body. You should avoid all the tempting and mouthwatering foods like pizza and burger. Also avoid canned drinks and soda.
- Avoid canned, processed and all factory made foods. They are loaded with sugar, corn syrup, white flour and hydrogenated oil. Yes, preservatives and food colors are also not good for you.
- Try to eat food cooked by you.
- Switch your snacks with something healthy like nuts, sliced fruit and carrot sticks.
- Try to cook oats in your breakfast. And yes, completely avoid those sugary diet bars.
- Soft drinks and canned drinks are to be avoided completely as they are loaded with preservatives and sugary content. Go for fresh juices and shakes.
5.) Drink Water to Get Rid of Love Handles
This is the most important step that you should consider for sure in order to lose weight fast at home. Drink as much water as you can. In fact, drink at least three liters of water a day. Drinking water makes you urinate all the day and thus are able to flush out all the impurities from the body. This is the best way to detox your body.
Lifestyle Changes to Get Rid of Love Handles:
Lifestyle changes are the most important changes that you should try first in order to lose weight fast. Basically it lifestyle that contribute to weight gain. Here are some of the changes that you should bring in your life to lose weight fast.
1.) Sleep Properly to Get Rid of Love Handles
Sleep deprivation is one of the main causes of increased weight. When you do not sleep properly, your body is not able work properly. It affects your metabolism along with entire system. You are advised to take at least 7-8 hours of sleep daily. And also, you should be regular at your schedule. Try to go to bed at same time daily. This will help you wake up at same time. And yes, try to reach your bed early.
2.) Avoid Stress to Get Rid of Love Handles
Stress is also one of the main reasons for weight gain and thus is advised to go for methods that help relieve stress. Not only weight gain, stress can cause some other issues as well. So avoid stress as much as possible. Listen to music, do whatever you like and try to be happy forever.
To relieve stress, you can read the article on our website Simple ways to reduce stress.
3.) Avoid Alcohol to Get Rid of Love Handles
Alcoholic drinks are loaded with sugar and they go hard on your system. Thus you are advised to avoid alcohol as much as possible. Consuming alcohol might not cause overall weight gain, mostly it does, but it leads to the accumulation of fat in belly. If you still want to go for alcoholic drinks then it is good to go for wine.
4.) Avoid Skipping Meals to Get Rid of Love Handles
Skipping meals is the silliest mistakes that one make in order to lose weight. Skipping meals lead to the rise of blood sugar level and thus you tend to gain weight rather than losing. So, do not avoid meals at all. Take smaller meals at regular intervals and go for healthy snacks.
5.) Walk and Take Stairs to Get Rid of Love Handles
This is one of the most important habits that we should consider changing for sure. Avoid using vehicle for shorter distances and also go take stairs in place of meals and escalators. Making these changes can bring a great change in your weight.