How to Lose Your Love Handles: Exercise, Diet & More

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A guide to minimizing the stubborn fat around your midsection
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"Love handles" is a common name for the accumulation of fat around the oblique area (or the sides of your abdomen) of your stomach and your lower back. If you've struggled to get rid of stubborn love handles in the past, don't worry. We spoke to personal trainer and strength coach Steve Bergeron for expert tips to help you melt that fat away. While you can’t spot-treat fat, you can make dietary adjustments and adopt exercise habits that will help you lose weight all over, including on your abdomen. Keep reading for the details!

Things You Should Know

  • Get rid of love handles by changing up your diet to include more fruits and veggies and lean protein and less processed foods and carbs.
  • Increase your activity level by joining a cardio class or just adopting a more active lifestyle.
  • Tone your abdominal muscles by incorporating strength-training workouts into your exercise routine, like planking, crunches, or Pilates.
Part 1
Part 1 of 3:

Changing Your Diet

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  1. In order to lose body weight and excess fat, especially from love handles, you'll need to decrease your overall calorie intake. Cut out about 500 calories a day to lose roughly 1–2 pounds each week. [1]
    • “Unfortunately, when it comes to spot reduction, targeting certain areas of your body for fat loss is a myth,” says Bergeron. [2] However, losing weight in general can reduce your overall body fat levels. Over time, you'll notice your love handles will get smaller.
    • Start counting calories for an entire day (try keeping a food diary or using an app like MyFitnessPal). Use this number as a starting point. Then, subtract 500 from this number to get an average calorie target that will result in weight loss.
  2. Both processed foods and those that are fried are generally higher in calories. When you eat these types of foods regularly it will be hard to lose weight and get rid of love handles.
    • In addition, these foods may also be high in added sugars, harmful types of fat, and additives or preservatives. [3]
    • Foods to limit include: sweetened beverages, fried foods, fast foods, chips, crackers, ice cream, candy, processed meats, frozen TV dinners, canned meals, cookies, cakes and breakfast pastries.
    • If possible, do not eat many foods with high amounts of added sugars. Many studies show that foods high in sugar are typically stored around the stomach area and can worsen the looks of love handles. [4]
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  3. Many studies show that men who consume a higher amount of carbohydrates have an increased amount of fat around their stomach. Reduce carbohydrate-rich foods to minimize this and reduce love handles.
    • Carbohydrates are found in many types of foods. Examples of carb-rich foods include desserts like cake, cookies, pie, and other grains like the bread you use to make a sandwich.
    • Other foods contain small amounts of carbohydrates as well, including dairy products, legumes, starchy vegetables, and fruit.
    • Minimize your intake of grains as these are the most carbohydrate-dense foods. If you choose to eat them, go for 100% whole grains since these are high in fiber and protein. [5]
  4. Men need at least 5 to 9 servings of fruits and vegetables per day. [6] Generally, a serving equates to 1 cup of vegetables, 2 cups of salad, or 1/2 cup of fruit. [7]
    • Try making half of your plate a non-starchy vegetable at each meal.
    • Stick to lower sugar fruits like berries. Also, stick to non-starchy vegetables and limit your intake of items like carrots, peas, potatoes and corn. These starchy vegetables are higher in carbohydrates.
  5. Protein consumption is essential for men when they're working out and following a reduced-calorie diet, but that doesn't mean just any protein will do. Leaner protein can help reduce love handles. [8]
    • Fatty cuts of meat like sausage, bacon, full fat dairy and 80/20 beef are high in saturated fat. High levels of saturated fat have been associated with increased stomach fat in men. Reduce your consumption of these foods and switch to leaner cuts of protein. [9]
    • Choose chicken, fish, turkey and leaner cuts of red meats, as well as "healthy fats" like salmon, tuna, nuts, and nut butters. [10]
  6. Although water doesn't necessarily decrease your love handles, it can help men lose body weight and reduce love handles in the long-term.
    • Men need about 15.5 cups (3.7 liters) of water daily. You may need more based on your activity level. [11]
    • In addition, drinking adequate amounts of fluid can help decrease your appetite throughout the day.
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Part 2
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Getting More Active

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  1. Cardio is essential for men to reduce body fat, especially around the stomach area and love handles. Incorporate regular aerobic exercise to help get rid of your love handles. [12]
    • Men need to get roughly 30 to 40 minutes of moderate to intense cardio exercise four to five days per week.
    • Try any moderate intensity activity like: jogging/running, using the elliptical machine, swimming, doing aerobics classes, and cycling.
    • Bergeron advises, “Always [do] something that you're likely to continue doing over time. If you enjoy the jump rope, that is absolutely something that we would encourage you to include in your weekly exercise routine.” [13]
  2. Research suggests that doing interval training—that is, alternating between periods of hard exertion and medium to light exertion—burns more calories and fat than maintaining a constant pace. [14]
    • Join a cardio burn or boot camp class at your local gym. These classes use various equipment to do interval training. It is aimed at developing muscles and reducing body fat.
    • Do a flow yoga class. These classes combine extremely hard poses with rest periods.
    • Join a running group. Look for a group that does sprints and jogging. You can also time yourself to run for two minutes and walk fast or jog for two minutes. Do 30 second sprints every five minutes.
    • You can also find great interval training routines yourself on YouTube. This way, you can perform your workout on your own time and go at your own pace.
  3. Many studies show that lifestyle activities can offer men the same health and weight loss benefits as more structured and planned exercise. [15] Increase your lifestyle activity to help get rid of your love handles.
    • Lifestyle activities can include things like doing household chores, walking during the day, standing and taking the stairs.
    • Think about your typical day and brainstorm some ideas of how you can be more active. Take more steps or move more throughout your typical day.
    • You may also want to consider purchasing a pedometer or using a pedometer app on your phone. This can help you see how active you are and encourage you to take more steps.
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Part 3
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Best Core-Strengthening Exercises

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  1. Do abdominal (ab) crunches . Crunches are a classic abdominal exercise that can help tone and slim your waistline. This particular exercise will work the front of your stomach muscles. [16]
    • Lay on your back with your knees bent. Stack one hand on top of the other on the back of your neck. Keep your elbows wide.
    • Lift your shoulders a few inches off the ground, until you feel your deep stomach muscles engage. Raise up 1 more inch, so you lift your upper back off the ground.
    • Slowly lower your upper back down to the floor. Repeat this crunch in three sets of 10 to 100. Once you feel you are ready for the advanced version, raise your legs so that they are straight in the air or bent in a tabletop.
  2. Do bicycle crunches . This version of the crunch will work into the sides of your stomach and hips. [17]
    • Return to the original crunch position. Lift your legs so that they are in a tabletop position. Your knees are bent and your shins are parallel to the ground.
    • Raise your chest until your shoulders are off the mat. Twist toward your right leg. Simultaneously extend your left leg out so that it is straight out and parallel to the floor.
    • Reach your right leg out and bring your left leg in as you crunch toward your left to meet it. You will not be able to touch your arms to your inward knee. Keep your elbows wide, so that the effort remains in your abdomen, not your neck. Do two to three sets of 10 to 20.
  3. Do reverse crunches . Similar to a regular crunch, this exercise also works the front of the abs, especially the lower abdominal muscles. [18]
    • Raise your legs in the air so they are straight above your hips. Keep a slight bend in the knees. Flex your deep abdominal muscles inward.
    • Move your legs toward your elbows. Slowly return to a straight position. This will work your lower abdominal muscles. Do two to three sets of 10.
  4. This is a great exercise as it works every muscle in your core. [19]
    • Turn over on your hands and knees. Place your forearms on your mat in a bent, 90-degree-angle position. Grasp one fist with the other hand.
    • Reach one leg straight behind you. Pull in and tighten your abs as you do this. Reach the second leg out, and adjust so that your body forms a perfect straight plank. Hold for 30 seconds to 2 minutes while breathing steadily.
    • Do the same exercise on your hands (in push-up position), instead of your elbows. Make sure your arms are right below your shoulders when you get into position. If you have a hard time doing this exercise in the beginning, do it against a kitchen counter at a 45 degree angle.
  5. Similar to a traditional plank, this is an essential exercise that specifically works your obliques. [20]
    • Lay on your right side on your mat. Place your elbow directly below your shoulder. Reach your feet out so your body is in a straight line on its side.
    • Raise your hips up, resting your body weight on your right foot and right shoulder. If this is too difficult, bend your left leg and place your shin on the ground in front of your right knee to absorb some weight.
    • Raise your left hand straight into the air so it's perpendicular to the floor. Hold this position for 15 to 60 seconds. Repeat at least two times on each side.
  6. Pilates has been proven to help strengthen your core. [21] Doing swimmers—a Pilates exercise—is a great way to exercise your lower back and obliques.
    • Lay on your stomach with your arms reaching forward at shoulder-width. Place the tops of your feet down on the mat at hip-width.
    • Flex your stomach muscles. Raise your right arm and left foot at the same time. Keep them in the air for three seconds.
    • Lower your right arm and left foot and raise the left arm and right foot. Repeat 10 times on each side for three to six counts each.
    • For an extra workout, alternate the arms and legs quickly 20 times on each side, after doing the slow movements.
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Exercises and Dietary Changes to Get Rid of Love Handles

Expert Q&A

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  • Question
    What exercises should I do to lose weight around my hips?
    Steve Bergeron
    Personal Trainer & Strength Coach
    Steve Bergeron is a Personal Trainer, Strength Coach, and the Co-Owner of AMP Fitness in Boston, Massachusetts. With over a decade of experience, Steve specializes in educating, guiding, and empowering his clients to develop healthy habits and reach their individual fitness goals. He holds a BS in Exercise Physiology and is an NSCA Certified Strength and Conditioning Coach (CSCS), ASCM Health and Fitness Specialist (HFS), Strong First Kettlebell Coach (SFG), and Certified Functional Movement Screen Specialist (FMS). AMP Fitness’ mission is to create a community that is inclusive and gives people the tools and support they need to succeed.
    Steve Bergeron
    Personal Trainer & Strength Coach
    Expert Answer
    Unfortunately, when it comes to spot reduction, targeting certain areas of your body for fat loss is a myth. A lot of the results that you'll see when it comes to fat loss will happen with your nutrition and in the kitchen. Core exercises will definitely help with muscle tone around your hips and stomach, but you're not going to be able to see the tone unless you are focused on your nutrition and that loss over time.
    Thanks! We're glad this was helpful.
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  • Question
    How many weeks until I see the results? Is this going to work for 15-year-old boy?
    Courtney Fose, RD, MS
    Master's Degree, Clinical Nutrition, University of Arkansas for Medical Sciences
    Courtney Fose is a Registered Dietitian and Certified Nutrition Support Clinician at the University of Arkansas for Medical Sciences. She has worked as a Dietitian since 2009, and received her MS in Clinical Nutrition from the University of Arkansas in 2016.
    Courtney Fose, RD, MS
    Master's Degree, Clinical Nutrition, University of Arkansas for Medical Sciences
    Expert Answer
    Many people lose water weight within days from starting a new diet and exercise routine. However, you should aim to lose 1-2 pounds each week. This will work for a 15-year-old boy — eating healthfully and being physically active is universal.
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      Tips

      • Reducing stress and getting good sleep can reduce the amount of fat that is stored in your waist. Some experts think that reducing the cortisol hormone levels through these good habits can reduce the love handles over time. [22]
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      • Wear supportive athletic shoes when doing cardio exercise. The ab exercises can be completed without shoes on a supportive mat.
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      References

      1. ↑ https://www.cdc.gov/healthy-weight-growth/losing-weight/?CDC_AAref_Val=https://www.cdc.gov/healthyweight/losing_weight
      2. ↑ Steve Bergeron. Personal Trainer & Strength Coach. Expert Interview. 12 February 2021.
      3. ↑ https://health.clevelandclinic.org/heres-how-fast-food-can-affect-your-body/
      4. ↑ https://health.clevelandclinic.org/tips-for-losing-belly-fat/
      5. ↑ https://kidshealth.org/en/teens/myplate.html
      6. ↑ https://www.myplate.gov/eat-healthy/vegetables
      7. ↑ https://www.myplate.gov/eat-healthy/fruits
      8. ↑ https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
      9. ↑ https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
      1. ↑ https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it
      2. ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
      3. ↑ https://my.clevelandclinic.org/health/articles/7050-aerobic-exercise
      4. ↑ Steve Bergeron. Personal Trainer & Strength Coach. Expert Interview. 12 February 2021.
      5. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8294064/
      6. ↑ https://pubmed.ncbi.nlm.nih.gov/9929086/
      7. ↑ https://kidshealth.org/en/parents/exercise.html
      8. ↑ https://health.clevelandclinic.org/try-these-ab-workouts-to-strengthen-your-core/
      9. ↑ https://www.shape.com/fitness/workouts/ab-workouts/reverse-crunch
      10. ↑ https://health.clevelandclinic.org/plank-exercise-benefits
      11. ↑ https://health.clevelandclinic.org/plank-exercise-benefits
      12. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3666467/
      13. ↑ https://pubmed.ncbi.nlm.nih.gov/27345309/

      About This Article

      Article Summary X

      While there’s no specific exercise you can do to target the fat deposits that cause love handles, you can shrink them down by changing your diet and doing exercises that burn overall body fat. To lose weight in a healthy way, try cutting about 500 calories per day from your diet. Avoid eating foods that are heavily processed, greasy, or high in added sugar. Instead, fill up on fruits and vegetables, lean meats, and a moderate amount of whole grains. Make sure to drink plenty of water throughout the day, too. Try to do 30-40 minutes of moderate to intense cardio exercise at least 4-5 days per week, such as running, swimming, or biking. Doing strength-building exercises that target your core, such as crunches and planks, can also help burn fat and define the muscles around your belly and waist. For tips on how to increase the amount of lean meat in your diet, keep reading!

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