How to get rid of love handles
Do you have a little extra padding in the middle? Love handles are one of the hardest areas to shape, but there are steps you can take to tone your flanks and abs. Read on to find out what lifestyle, diet and exercise techniques can be used to get rid of love handles.
Relieve stress.
When you are stressed out due to overwork, family problems, or some kind of trauma, your body responds by releasing a hormone called cortisol. Not only does cortisol cause a lot of health problems, but it also causes you to gain fat in the middle part of your body, which leads to “love handles”.
You can probably think of dozens of things that are causing you stress right now. To get rid of pens, you need to get rid of stress! Find out what is putting pressure on your system and take steps to improve the situation.
See if you can reduce the activity in your schedule so that you are a little less busy. Constant classes from morning to evening cause a lot of stress.
If you are stressed by a situation that is out of your control, try to manage stress in healthy ways through meditation, yoga, running, journaling, or another activity that calms your mind.
Sleep better.
Going to bed too late and this leads to an overproduction of cortisol and weight gain around the middle. Better sleep is often the key to weight loss, but it can go a long way. Start sleeping 7-8 hours a day, every night.
Going to bed at the same time every night and waking up at the same time in the morning keeps your body on a consistent schedule and helps you get rid of stress. Stop using bright screens thirty minutes before bedtime.
If you have trouble sleeping, make sure your sleeping environment is dark and quiet enough. When you go to bed, leave your electronic devices in another room so you won’t be tempted to check your email at night.
Drink more water.
Dehydration is another stress factor for the body. Many of us are dehydrated without even realizing it. Start drinking a few liters of water a day, and more on hot days or during workouts to make sure your body is hydrated enough.
Drink a large glass of water first before drinking your morning caffeine.
Buy a liter bottle of water and plan on drinking two bottles each day.
Eat regularly.
This helps prevent a spike in blood sugar, too much of which can lead to weight gain around the middle. If you want to enjoy your love handles, eat regularly, in small portions, stopping around 8:00 pm.
Giving your body a break from eating from evening to morning and then eating a good breakfast followed by a healthy lunch and dinner is the best way to get rid of those love handles.
Don’t drink too much alcohol.
Alcohol leads to fluctuations in blood sugar, which negatively affects the system and leads to the accumulation of belly fat. Never consume sugary alcoholic beverages. When you do drink, choose a low-sugar drink like wine and limit yourself to one or two drinks no more than twice a week.
One serving of alcohol equals five ounces of wine, twelve ounces of beer, or one and a half ounces of liquor. Men are advised to take two or fewer servings per day and women to take one or fewer servings per day.
Eat more fruits and vegetables.
Proper nutrition is the most important thing you can do to lose attachment to love. Eating fresh fruits and vegetables at every meal is a great way to reduce belly fat accumulation.
Fruits and vegetables contain a range of vitamins and nutrients that your body needs to stay healthy. They are high in fiber and water, but low in calories.
Start your day with a vegetable omelet or a fruit and vegetable smoothie.
Make sure every meal includes a significant amount of fresh vegetables.
Seasonal vegetables are fresher and more nutritious than out-of-season vegetables and need to be shipped from afar. Try to choose foods grown close to where you live.
Eat healthy proteins and fats.
A diet high in lean protein and healthy omega-3s and other healthy fats is essential when you’re trying to get rid of love handles. Each meal should include a serving of protein such as chicken, fish, or lean beef.
Cured meats like bacon, sausage, and meaty dinners contain preservatives and trans fats that promote fat storage, so avoid them and stick to lean, fresh meats.
There are many vegetarian options for protein. Eggs, tofu, legumes, and some leafy green vegetables are high in protein.
Eat whole grains and fiber.
Eating high-fiber foods makes you feel fuller, and you’re less likely to consume the same number of calories if the food is high in fiber. Eat whole grains like oatmeal or quinoa, as well as fiber-rich fruits and vegetables, beans, and nuts.
Avoid semi-finished products.
Most snacks, fast foods, and other processed foods such as white bread, canned soups, and microwaveable dinners contain more sugar, white flour, corn syrup, and hydrogenated oil, not to mention preservatives and food colorings.
When you’re trying to get rid of belly fat, it’s best to avoid these foods as much as possible.
Cook as much as you can on your own. Try to cook your food fresh every day, even if your meal is as simple as a protein-packed salad like grilled chicken or tofu.
Have healthy snacks on hand, such as nuts, carrot sticks, or chopped fruit, instead of packaged snacks.
Try making old-fashioned oatmeal with fruit or scrambled eggs for breakfast. Avoid sugary breakfast bars; even “diet” bars are full of sugar calories.
Soft drinks and other sugary drinks should also be avoided. Try unsweetened herbal tea. If you love sweeteners in your drinks, use agave.
Do high intensity interval training.
High Intensity Interval Training (HIIT) switches between bursts of intense activity and short periods of less intense activity. HIIT burns a lot of calories in a short amount of time and continues to burn calories after a workout.
A good twenty-minute HIIT program should do 45 seconds of each of the following exercises: push-ups, squats, kicks, triceps push-ups, and lunges. After one round, rest 15 seconds and repeat. Do three rounds in total.
A good HIIT program can help you get rid of belly fat, which will help reduce your love handles.
Try cycling.
Bicycling is a powerful move to get rid of extra arms and can easily be incorporated into most workouts. In this exercise, you quickly switch from side to side, engaging the love handle muscles and keeping the obliques engaged.
Lie on your back on a hard floor surface and raise your legs in the air at waist level. Support with your arms, placing your elbows under your lower back so that your legs are completely off the ground, and cycle through as you lift your legs into the air.
When doing this exercise, make sure you stick to a beautiful pattern of slow movements, as this maintains maximum tension in the oblique muscles.
Roll the ball to the side lying down.
This move is done with an exercise ball and is especially effective when targeting love handles due to the position of the body on the stomach. Your muscles have to work hard to keep you balanced, and that’s where tone comes in.
Lie on your stomach on an exercise ball. Roll the ball from side to side, moving your body to keep your balance on the ball and not fall.
Every time you squeeze the ball from the side, you should feel it in your obliques.
Use a hoop.
A fun exercise that really tones up that nasty love handle area is using the hula hoop, which is available at most fitness stores. Turn on the music and rotate your hips, maneuvering the hoop higher and lower up and down the column at the waist.
After a while, you will really feel your oblique muscles tighten up, which means that you are starting to have some effect on strengthening the muscles below the love handle area.
Try to give up crunch squats.
Incline twist squats are more intense than regular squats because you work against gravity as you lower your body and rise again.
Just do a set of normal squats, but twist sideways as you get up off the floor and switch positions as you lower back to the starting position.
Lie on your back with your knees bent and your feet planted firmly on the ground.
Raise your torso, focusing on twisting as far to one side as possible.
Slowly lower yourself to the floor, as this helps to work the muscles through the entire range of motion.