How to get rid of love handles and what causes them in the first place

What are the handles of love really

Let’s start with anatomy. What you call love handles is a layer of fat over the obliques, the main muscles that run from the ribs to the thighs. Many people struggle to get rid of the fat that is on their obliques and get frustrated when it shows up in their waistband.

The easiest solution is to increase the size of the trousers, to be honest. But if you’re looking to get rid of love handles for health reasons, like lowering your risk of heart disease, or just to have more confidence in your body, you certainly can—just not with side curls, as many people think.

The reasons

A distinctive feature of such a tummy are the rollers on the sides. The causes of the problem can be:

  • passive lifestyle;
  • excessive consumption of sweets; alcohol abuse;
  • excess sugar and carbohydrates in the diet.

To remove such a belly, or at least reduce its volume, you must: Review the diet, diet. Low fat foods are best avoided. Preference should be given to meat (lean, lean beef is best), eggs, green vegetables, avocados, nuts.

Set aside time for sports. Lunges, push-ups and squats can be done at home. For this, it is not necessary to sign up for a gym. Cut down on alcohol. If you drink a glass of wine 3-4 times a week, over time, the stomach and sides will appear. Eliminate alcohol from your diet for a couple of weeks, and then make sure you drink it in moderation.

The handles of love in men

One of the most common deficiencies among men is also one of the most common body problems people face in the age of fast food and sedentary work: belly fat.

Most men accumulate excess fat in their belly before storing it in their arms or legs, and while a little belly fat is not a problem, too much can lead to unsightly ‘love handles’ that are visible even from the front.

High belly fat is associated with a host of negative health effects, ranging from an increased risk of cancer, coronary heart disease, and even dementia.

How to lose love handles

Your love arms are basically just extra fat, which means you need to lose fat to get rid of them. The degree of weight loss depends on the individual. Because men usually store fat in the stomach first, this area is also the last place to lose weight if, for example, you also store fat in the arms and legs.

In other words, the more full you are, the more you will have to lose before you can kiss your love arms goodbye.So your primary goal is to create a sustainable calorie deficit through a combination of diet and exercise, with a particular focus on diet.

You may have heard this before, but it’s so true it’s worth repeating: you can’t get rid of a bad diet. If you regularly consume more calories than you burn, you will gain weight.

If you don’t create a calorie deficit, you will never lose weight. And as much as we love exercise, even Olympic athletes can easily take in more calories than they burn if they’re not careful.

Below we will detail how you are going to use a two-pronged approach to weight loss, including adjusting your diet and streamlining your training regimen.

Physical exercises

Exercise is an extremely important tool in any good weight loss regime and falls into two main categories: cardiovascular exercise and resistance training. Both are important to combine, but for different reasons.

The main benefit of working out with your cardiovascular system (besides all the benefits of improving your circulatory system and preventing cardiovascular disease, of course!) is that the instant calorie burn is greater than regular weight lifting.

In other words, 30 minutes spent on the treadmill, elliptical machine, or rowing machine burns more calories than the equivalent time spent lifting weights.

However, this does not mean that lifting weights is useless. By no means. Muscles are very fatiguing physiologically and require a lot of calories to maintain, so if you can increase your muscle mass, you can direct the majority of your daily calorie intake into building and maintaining muscle mass, rather than storing it as adipose tissue.


Your cardio workout should do some basic things: it should train you to train your heart and lungs, it should burn enough calories to help you reach your daily calorie deficit goal, and it should improve your ability to exercise long term.

You don’t have to become a marathon runner or an Olympic level swimmer. In fact, you don’t even have to run. If you are very out of shape or not used to working out, make walking your favorite exercise and just increase the distance you walk each day or week.

As with intense dieting, an all-out approach to cardio will almost certainly backfire, either by injuring yourself or giving up on exercise altogether when your motivation starts to dry up. .

If you have access to a gym, then an elliptical machine, rowing machine, and exercise bike are all for it. great low-impact cardio machines that will allow you to move at your own pace, building your competence and self-confidence as you gain experience.

Weight training

Weight training is an extremely important tool in your weight loss toolbox and a great way to improve your metabolism by building calorie-dense muscle mass.

If you’re new to training, feel free to experiment with bodyweight exercises like push-ups, push-ups, planks, and pull-ups, but if you’ve got some experience with weight lifting, by all means grab a barbell.

The main thing here is to moderate your intentions. Since you’re aiming for a calorie deficit every day, don’t expect a significant increase in size or strength. Rather, you’re lifting weights to tire your body and channel some of your daily calories into your muscles rather than your fat cells.

Also, be realistic about how obedient you can be. Don’t aim for seven days a week if you couldn’t do five days a week before. Even three days a week is a great starting point and just enough to help you lose weight.

Finally, don’t focus solely on core exercises. The theory of targeted fat loss is a myth: you won’t lose more belly fat if you train your abs more often.

But you really need a strong core to support your weight, improve your posture, and create abs that are strong and big enough to be seen once you lose fat.

How long does it take to get rid of love handles?

To begin with, a training program designed to say goodbye to love handles should be carried out in the long term. In order to arrive prepared for the final costume fitting, you will need to work for at least 3/4 months.

To remove the stomach is the goal of many men. Despite the fact that many of them tend to justify body changes with age-related changes, often the true cause of belly growth is excessive caloric intake and a sedentary lifestyle.

It is also important to remember that a large bulging belly most likely means the presence of stores of internal fat – involved in metabolism. Unfortunately, visceral fat can affect metabolism, increase appetite and provoke overeating.

The dangers of losing weight too fast

Trying to reduce the stomach, many men drastically reduce the amount of food and begin to starve – believing that in this way they can quickly drive fat from the sides.

However, such a strategy leads to negative consequences for metabolism – as a result of which the stomach can begin to grow even more actively.

Sharp calorie restriction disrupts the production of hunger and satiety hormones, and a low-fat diet reduces testosterone – provoking muscle loss and at the same time accelerating the gain of fat on the abdomen (female-type obesity).

Rethink your eating habits

The fight against excess weight should begin not with rigid diets, but with a smooth change in nutrition, reducing the amount of food with a high glycemic index in the diet, increasing the proportion of vegetables and fresh fruits. The more carefully you go on a diet, the longer you can stay on it.

Start counting steps

10,000 steps a day is a typical fitness tracker recommendation. However, the figure is used primarily for simplification. In fact, the World Health Organization recommends as a minimum level of activity 3-5 sports per week, at least 30 minutes per workout.

Learn Fat Burning Resources

To fight belly fat, it is important to understand why the body chose to store fat there. However, there are several types of fat in the human body. For example, internal fat – it is he who forms a large belly and literally pushes the belly forward.

Belly fat – consequences

The more fat the male body stores, the more it affects the conversion of testosterone to estrogen. The result is the growth of body fat on the chest according to the female type, a decrease in muscle mass and a decrease in libido.

Overweight and a large belly are a serious factor in metabolic and immune disorders. The internal organs are displaced from their normal position, the load on the bones and joints increases, the gait changes.

The presence of the abdomen triggers a dangerous mechanism for further weight gain. The more actively a man ignores his excess weight, the faster this excess weight grows, creating more and more serious health risks.