· We spoke with a fitness pro who outlines the six most effective exercises to eliminate love handles. Strength training plays a major role in shrinking love handles. · Our complete guide to losing your lovehandles includes tried-and-true advice to burn back and belly fat with nutrition, training, and lifestyle hacks. “Love handles” are areas of skin that extend outward from the hips. You may be able to reduce their appearance with weight loss, including through exercise and eating a nutritious diet. When combined with tight clothing, love handles can become more pronounced, but they aren’t caused by tight clothes alone. They indicate excess fat accumulation around the hips and abdominal area.See full list on healthline.comThe underlying cause of love handles is fat retention.Generally speaking, fat cells accumulate when your body takes in too many calories or you don’t burn as many calories as you’re consuming. Over time, these fat cells can become noticeable as they accumulate in certain areas, such as around your waist and hips.Fat can accumulate anywhere in the body, but there are certain factors that increase the likelihood for retaining fat in the hip, lower back, and abdominal areas. Factors that contribute to love handle formation include:•hormones, especially too much cortisol•age (belly fat accumulation is particularly common as you get older)•lack of physical activitySee full list on healthline.comLove handles aren’t dangerous, but they may indicate underlying risk factors for chronic illnesses. These include:•high blood pressure (hypertension)•high cholesterol•heart disease•sleep apnea and other breathing issues•strokeSee full list on healthline.comA quick search on the internet reveals targeted exercises for specific areas of the body, including love handles. But fat reduction can’t be achieved with spot exercises alone. While strengthening and resistance activities can help with muscle tone and flexibility, they don’t shrink fat cells.Try combining cardiovascular exercises with weight lifting and targeted movements for optimal results. If you’re trying to lose weight and overall body fat, you may need up to five hours of moderate exercise per week.It’s also important to maintain a healthy diet and avoid taking in more calories than you’re burning. For gradual fat loss and weight maintenance, incorporate aerobic activities, such as walking, bike riding, and swimming.Even if you can’t fit in a full-length workout every single day, you’ll reap the benefits of simply being more active.See full list on healthline.comAdopting healthy habits can help you to get rid of love handles and also prevent them from coming back.If you need to lose weight, the Centers for Disease Control and Prevention (CDC) recommends losing one to two pounds a week to ensure gradual, but steady losses.Dietary changes and portion control can complement increased exercise and fat-burning activities.•Plant-based foods, such as berries, dark leafy greens, and whole grains offer vital nutrients without the extra calories and fat.•Stick with lean protein sources, such as eggs, fish, and white-meat poultry over red meats.•Beans and legumes can keep you full so that you can reduce your daily calorie intake.See full list on healthline.comCertain forms of plastic surgery are sometimes used to reduce fat retention in specific areas of the body. One of these procedures is called liposuction.During liposuction, a surgeon injects a solution into the targeted region, such as your hips, to liquefy fat cells. Then they remove the fat cells using a vacuum-like aspirator. Results may be seen within a few days of treatment.Liposuction isn’t a whole-body solution. It only treats specific, targeted areas. Plus, without lifestyle changes, the fat cells are likely to return. Liposuction is recommended only for people who are slight to moderately overweight.Other procedures may be used to support weight loss in adults who are obese. These include gastric bands or gastric bypass surgery. If you’re obese and have love handles, such procedures may be more effective than liposuction. Only consider these procedures if you have a BMI over 40 or a BMI over 35 combined with other related health issues.See full list on healthline.comLove handles can be a side effect of excess body fat, especially fat in the area of your hips and lower abdomen. Increased activity and healthier eating can contribute to shrinking love handles as part of overall fat loss, but it’s important to remember that this can also take some time.Stick with your plan for a healthier lifestyle, and you’ll eventually reap both the aesthetic and underlying health benefits.See full list on healthline.comDec 27, 2024 · Losinglovehandles requires a comprehensive approach involving diet, exercise, stress management, and lifestyle changes. By implementing these 10 solid steps, you can gradually reduce fat, including in stubborn areas like the waist. · So, there’s a very good chance you’re wondering howtogetrid of lovehandles. For the tips and tricks that actually work, we spoke to doctors and nutritionists for their best advice. · This guide explains howtogetrid of lovehandles through a practical, 6-week program based on the latest research. You’ll learn: Why lovehandles hang on (hint: cortisol is involved). Exactly how big a calorie deficit you need—without crash dieting. · In this expert-backed guide, we’ll break down the science behind lovehandles – why they form, what strategies can support healthy fat loss overall and, most importantly, why a little self-compassion goes a long way. · Losinglovehandles requires a comprehensive approach involving diet, exercise, stress management, and lifestyle changes. By implementing these 10 solid steps, you can gradually reduce fat, including in stubborn areas like the waist. · So, there’s a very good chance you’re wondering howtogetrid of lovehandles. For the tips and tricks that actually work, we spoke to doctors and nutritionists for their best advice. · This guide explains howtogetrid of lovehandles through a practical, 6-week program based on the latest research. You’ll learn: Why lovehandles hang on (hint: cortisol is involved). Exactly how big a calorie deficit you need—without crash dieting. · In this expert-backed guide, we’ll break down the science behind lovehandles – why they form, what strategies can support healthy fat loss overall and, most importantly, why a little self-compassion goes a long way.
