If you can pinch more than an inch, you probably have love handles. While the name love handles is a cute way of saying fat that rolls at the side of your midriff, it’s not so cute when you have them. It’s what brings a lot of people to One Love Fit Club in Chino Hills, CA. There are many reasons people develop love handles. It’s basically fat that has settled on your midsection around your waist and are most noticeable at the sides. Cortisol from too much stress, lack of activity, poor diets, lack of sleep, age and even some diseases that slow the metabolism can cause it.
You can reverse the problem and wear those skinny jeans without worrying about a hangover.
Start by eating healthier. Love handle come from excess fat around the middle, so getting rid of fat is the start of combating the problem. Making dietary changes, such as eliminating sugary food and highly processed food in favor of fresh fruits and vegetables, whole grain food and a lean source of protein is a start. Cutting down on salt and reducing sodium intake also can prevent fluid retention that makes love handles more noticeable.
Start a program of regular exercise.
You have to lose fat to truly get rid of love handles, but strengthening the underlying muscles is also necessary. Even if you trimmed down several pounds, you’ll still have loose skin and flabby muscles that look like true love handles. Bicycle crunches, side planks, twists, windmills and many other exercises can strengthen your core muscles. Focusing on the back, abs and hips will tighten the area and help get rid of those love handles.
Exercise helps in other ways, besides tightening the muscles.
Cortisol contributes to the development of abdominal fat, which causes love handles. Your body produces cortisol when it’s under stress. You can learn to deal with stress through meditation and breathing exercises, but until you do, burning off the hormones of stress with exercise is the best way to relieve it and get rid of those hormones. By doing that, you’ll be discouraging the accumulation of abdominal fat.
- What you drink is also important. Many drinks are laden with sugar, with cola and soft drinks being particularly bad. Don’t even consider diet soft drinks. A recent study showed that people who drank diet soft drinks had more visceral fat—the fat around the belly—which includes love handles.
- Get adequate sleep. Lack of sleep increases the hunger hormone and decreases the hormone that makes you feel full, plus adds to stress. Get 7 to 9 hours of sleep a night.
- While it might sound counterproductive, eating food with healthy fat can help you get rid of love handles. Avocados have healthy fat and one study showed people who ate them regularly had less abdominal fat.
- Join One Love Fit Club. Our program takes weight off quickly and can make those love handles disappear. We have several specials that you’re sure to love and offer a free ebook on ab exercises you can get.