If you’re looking for a more efficient way to get rid of your love handles for the summer season, you’re not alone. Despite the cutesy name, love handles are perhaps the most challenging fat deposits to get rid of. The sides and the front of the belly are some of the first places the body considers whenever it wants to store excess fat. Unfortunately, dropping the unwanted fat around these areas is a lot more challenging than packing it on. Flab in these areas can stick around stubbornly regardless of how much time you spend on the abs and elliptical machines.
Do you want to target those unwelcome love handles specifically? In this post, we’ll look at some of the outstanding all-around tips that can help you with that.
If you have some stubborn fat clamped around your waist that just can’t seem to go away, the best approach is taking a full spectrum look at your lifestyle. Exercise alone can’t get rid of love handles; sometimes changing your diet or your lifestyle is the key adjustment.
Below we offer a selection of tips in each of the following areas: lifestyle, nutrition, and training. Aside from helping you get rid of the unwanted Fat around your sides and belly, you will find excellent tips to improve your overall fitness and chart a long-term improvement in your health.
A) Advice for Better Nutrition
Avoid cutting carbs too aggressively
Burning fat efficiently requires your body’s metabolism to be stimulated. Running this engine requires the use of carbohydrates as fuel. As such, cutting carbs can end up being counter-productive, resulting in the slowing down of your metabolism. So, stick to the healthy, natural sources of carbohydrates like sweet potatoes, oats, black rice, etc. to make sure your body is getting the energy it needs.
Cutting carbs aggressively can send your body into a starvation mode, and this will rob you of energy, thereby making it harder for you to ban fat.
Avoid taking artificial sweeteners
While cutting your overall intake of calories is a good thing, you are better off avoiding any diet that has too many artificial sweeteners. Although they reduce the number of calories you take in, the sweeteners will also increase your carb cravings, stimulate your appetite, and encourage your body to store more fat. Of course, none of these effects will be helpful if you’re trying to burn away those love handles. So, just give the artificial sweeteners a pass.
Eat healthy fats
Fats come in a wide variety, and you don’t necessarily have to avoid all of them in entirety. To build a healthy diet, ensure that it includes plenty of sources for healthy fats such as olive oil, seeds, fatty fish, nuts, coconut oil, avocados, etc. the key here is to priorities good fats over bad fats. This will help you stay healthy and more importantly get rid of those undesirable love handles.
Invest in organic foods
To make the process of fat loss much faster, be prepared to invest a few bucks more when buying groceries. Organic foods have abilities that are research backed, to speed up the process of burning fat, particularly abdominal fat. Grass-fed beef, organic milk, and organic eggs are some of the best sources of omega-3 fatty acids as well as conjugated linoleic acid, which are incredible fat burners. In general, organic foods also offer more amounts of the healthy nutrients you’re looking for.
You’d be surprised how much the timing of your meals can influence the way your body uses up the nutrients they provide. To help get rid of excess fat, you want to schedule your meals in a way that the carbohydrates are directly converted into energy, and fat storage is minimized Make sure that your daily food intake is spread out throughout the day as much as possible, ideally over five or six meals. This will help make hunger pangs more manageable.
Minimize the intake of alcohol
Alcoholic drinks are some of the most significant sources of empty calories, which makes them a terrible choice for people trying to get rid of abdominal fat. Based on your current intake of alcohol, eliminating alcohol entirely or cutting it back will go a long way towards getting rid of your love handles.
Minimize the intake of caffeine
Consider the average number of caffeinated drinks you take every day. Sodas, coffees, and teas can add a significant number of calories to your overall daily intake, especially if they have been heavily sweetened.
Cutting back on your intake of caffeine can be helpful. If you prefer coffee, you can opt to take it black, and for the added flavor or sweetness, try adding vanilla instead of cream or sugar. The best way however if carb your reliance on the stuff by using caffeine-free options. But if caffeine is important to you, green tea is a healthier way of getting it.
Avoid relying on processed protein bars
Most of the protein bars on the market today are commercially prepared and are candy bars in disguise. They are loaded with excess amounts of refined sugars, which you don’t want in your diet. If you want a quick protein boost, just look up “how to make a protein bar” online and make your own and other treats from home.
Fat-Burning food guide
Sources of protein: tuna, salmon, shrimp, tofu, lean red meat, protein powder (hemp or whey), chicken, ground turkey, and eggs.
Sources of Complex Carbohydrates: wild rice, whole grain pasta, brown rice, sweet potatoes, quinoa, and oats.
Healthy fats: olives, nut butter, hummus, coconut oil, almonds, pickles, avocados, and cashews.
B) Tips for a Healthy Lifestyle
Sleep Cycles are Important
If you don’t get a full night’s sleep daily, you’ll find the challenge of getting rid of your love handles much harder to master. Sleep is a vital element that your body relies on as a recovery period. Both long terms and short-term sleep deficits can wreak havoc on your fat burning and weight loss plans.
To conserve energy more efficiently, your body will slow down its metabolism if it’s short on sleep. It will also release cortisol to boost your appetite. This will result in unwanted stress, and you will most likely feel the urge to eat foods that are rich in fats and carbs to calm yourself. This, in turn, produces serotonin to rebalance your metabolism. You can avoid the entire roller coaster by having a schedule for 7 or 8 hours of sleep every day.
Jumping into an aggressive weight loss plan can do you more harm than good, especially if you stress your body too much. An aggressive fitness routine that puts your body through undue strain will make the body respond by releasing cortisol. As we’ve discussed above, this will lead to a slowed metabolism and increased storage of fats.
Both an active fitness routine and dietary changes will be more effective and healthier if you ease your body into them. Give yourself plenty of time to adjust to the routine and recover.
Speeding the Metabolism
Have your digestive system working optimally every morning by taking a fresh dose of lemon water. To prepare, squeeze ½ a lemon into a glass of water (16-ounce) and drink it all before you have your breakfast.
C) Tips for Effective Training
Many people believe that when you target a given area of concern during exercise (such as lots of side bends or crunches) can help you lose specific fat deposits faster. However, this is not the case. The so-called ‘spot training’ might seem logical, but in reality, it fails to account for how the human body works.
To get rid of specific fat deposits (such as love handles), you need to follow the same all-rounded plan you would for well-rounded weight loss. This means that you’d need to combine HIIT cardio training, strength training, and endurance training to achieve the best possible results.
Building Lean Muscle
Building a lean muscle mass can help to improve your overall metabolism, and at the same time make the fat burning process much easier all the time. To gain lean mass, opt for exercise with compound lifts: thrusters, hand cleans, deadlifts, and squats. Core exercises with full body effects like front squats and weighted planks are brilliant.
Burn More Calories
Adding HIIT training to your workout routine is the most effective way to burn calories. A good sprint session can produce extended calorie burning effects, which last up to 48 hours. These exercises also boost your heart rate and help with an after-burn effect.
Don’t Neglect Cardio Workouts
Enhancing your metabolism is crucial for effective fat-burning. If your workout routine has a lot of undifferentiated workouts, you may fall into a rut. So, it’s important to keep a varied schedule and includes 1 or 2 extra intense cardio sessions of 45 minutes or more each week. This way, you’ll encourage the body to use the stored fats to meet the energy needs.