How do I get rid of my love handles?
I’m a little bit of a bigger guy and I’ve kind of developed some annoying love handles over the years. I work out a lot and I’m really happy with the size and definition of my arms, shoulders, and calves, but I just can’t seem to get toned around my waist and stomach no matter what I do. It’s starting to kind of be something I’m getting self-conscious about (I almost didn’t take my shirt off at a pool last month). Anyone know of any solutions or tips here? I’ve tried all kinds of exercises and I’m not sure if I need to just stick with them or try something else.
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Expert Comments
Unfortunately, we can’t target certain areas for fat loss. A combination of clean eating, cardio, and resistance exercises will burn fat overall and help you get rid of the love handles. Limit your sugar and simple carbs, and eat a variety of fresh vegetables and fruits, healthy fats, and lean protein. Core exercises will help tone and strengthen the belly but they won’t necessarily burn fat in this area.
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First and foremost, remove negative descriptions in application to your body.
Toss out all foods in your home or within reach that will tempt you to eat poorly. Plan a clean eating diet with a focus on fresh, whole, and nutritiously dense foods. If you’re not sure what this type of diet consists of, enroll the help of a nutritionist or coach.
Commit to a consistent and determined workout routine with challenging bouts of cardio and weight training 2–3 times per week. Invite the assistance of like-minded friends or coworkers with similar goals to push you when you’re lacking in personal motivation. In addition, create other benchmarks for progress so you can celebrate your wins. It will help to stay on course, as your body reduces in fat composition and builds in lean body mass.
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Toss out all foods in your home or within reach that will tempt you to eat poorly. Plan a clean eating diet with a focus on fresh, whole, and nutritiously dense foods. If you’re not sure what this type of diet consists of, enroll the help of a nutritionist or coach.
Commit to a consistent and determined workout routine with challenging bouts of cardio and weight training 2–3 times per week. Invite the assistance of like-minded friends or coworkers with similar goals to push you when you’re lacking in personal motivation. In addition, create other benchmarks for progress so you can celebrate your wins. It will help to stay on course, as your body reduces in fat composition and builds in lean body mass.
Fat loss happens overall, not in one area. Strength train, get your steps in, and focus on eating whole, nutritious foods. Core exercises like Russian twists and side planks will help define your waistline, but real change comes from consistency with training and nutrition.
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Whole foods are just foods that are fresh and not processed. I recommend things like:
* chicken, eggs, fish, lentils
* rice, oats, quinoa
* fruits and veg like berries, spinach, broccoli
* healthy fats like avocado, olive oil, nuts
Basically, eat foods that don’t have a long list of ingredients.
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* chicken, eggs, fish, lentils
* rice, oats, quinoa
* fruits and veg like berries, spinach, broccoli
* healthy fats like avocado, olive oil, nuts
Basically, eat foods that don’t have a long list of ingredients.
Reader Comments
Where fat ultimately collects on the body is largely a product of genetics. If your parents tended to store fat around their waist and stomach, you’re likely to have the same issue. Now, that doesn’t mean that you can’t lose that weight, just that it’s not your fault you haven’t been losing it in the first place.
But to shed those pounds you’re going to have lose weight everywhere, so if you’ve been bulking up or trying to add muscle mass, it’s probably going to get in the way. But you can lose this weight! You just have to run a caloric deficit and stick with it.
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But to shed those pounds you’re going to have lose weight everywhere, so if you’ve been bulking up or trying to add muscle mass, it’s probably going to get in the way. But you can lose this weight! You just have to run a caloric deficit and stick with it.
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I don't think you can target your love handles specifically, but you can work on losing weight overall. The key to losing weight is achieving a calorie deficit, which happens when you burn more calories than you consume. You can do this by burning more calories, consuming fewer calories, or both. Burn more calories by working out or incorporating more movement into your everyday activities (like taking the stairs instead of elevator, parking your car a little further away, etc.). Consume fewer calories by reducing portion size, eating lower-calorie foods, or fasting. Good luck man, you got this!
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Hey I'm sorry to hear that your love handles are making you self-conscious. I hope that you're able to eventually develop a healthier body image, but in the meantime you can just try your best to lose weight. There aren't any exercises that'll allow you to just lose weight on your stomach, you'll have to work on losing weight overall. I think cardio is a pretty effective way to lose weight. Consider running, walking, dancing, biking, swimming, playing a sport, or other activities that get your body moving and your heart rate elevated for extended periods of time!
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