Love handles have become a concern for men as well as women. The extra layer of flesh around the waist and hips create bulges.
It not only makes your favorite clothes give you an improper fit but also reduces your self-esteem. So, get ready to take the love handles off your body with a little amount of effort and patience, and by following a simple set of exercises and weight loss routine.
The happiness of losing love handles: An individual’s body constitutes if 43.2 pounds of fat which keep fluctuating. As you spend more time in burning fats than storing them each day, you will lose your love handles in no time.
But it is important to follow a few do’s and don’t list below.
Maintaining a balanced diet and doing exercises can help you reduce that undesired bit of fat from your body.
While you take care of the do’s and don’t you must also follow a set of proper exercises, as mentioned below, to lose love handles fast.
1. Russian Twists
Sit on your butt, bending your knees and keeping your feet flat on the floor. Your torso should lean back slightly at an angle of 45 degrees to the floor, and your ab muscles should be contracted.
While holding a dumbbell with both hands, you need to lift your feet off the ground, cross them at the ankles and balance on your butt at the same time.
Twist your torso to the left and touch the ground. Then, twist back to the right, touching the ground on the right. You have to repeat this exercise back and forth.
To reduce the difficulty level, you may not lift your legs and torso. But for better results it is recommended you raise them off the ground. 50 reps of this exercise are required to be done.
2. Bicycle Crunches
Keep your knees bent while you lie on your back, and your hands are behind your head.
Without clasping your hands together, engage your abs and lift your shoulders and upper back above the ground. Take your right elbow towards the left knee so they touch each other in the middle of your body while you are lifting your back.
Next, make your left elbow touch your right knee. Keep doing this exercise as fast as possible without making your torso touch the ground. 30 repetitions are considered to be good for this exercise.
3. Leg Flutters
This set of exercise makes your back stronger and stomach firmer.
Lift up your head a bit as you lay on your belly.
While keeping your hands by the side bring your feet and knees up and then kick your legs in the backward and forward direction for 30 seconds at a stretch and then relax. You can then repeat the exercise after a small pause.
4. Leg Lifts
You can choose to do the side lifts or the lifts where you lie on your back and lift each leg one-by-one. Both of them are equally effective, so the preference is entirely based on your comfort level.
5. Side Plank Dips
You need to lie on your side for this exercise.
Keep your legs straight and one leg on another. After bending your elbow and placing under your shoulder, raise your hips from the ground.
Lower it to the ground and raise it again to return to the starting position. Before switching sides do this exercise for 15 seconds.
If you are increasing the difficulty level, then you will have to rise on your elbow and straighten your hand while doing the exercise.
Four sets of this exercise are considered to be good.
6. Low Plank from Elbows
Keep your forearms and elbows on the ground under your armpits and gradually lift your body upwards keeping your legs straight. You need to hold this position for 2 to 3 minutes. Repeat this 10 to 15 times.
Stand with your legs shoulder-width apart. While bending your knees into a squat position hold weights or kettlebells in your hands and keep them in front of you. Now, bring them back and repeat the exercise.
Stand with your legs hip-width apart keeping your weight on the left leg.
Hold up the weight in both your hands by your left shoulder. Now, twist as if you are making a chopping motion downwards in the direction of your right hip. Pivot your knees and feet to the twist.
Now, raise the weight back up to the left shoulder and repeat this exercise 20 times. Work on your left side after completing the left side.
9. High Knee Crunches
Stand keeping your feet shoulder-width apart. You will then need to reach up high on one side.
At the same time bring the same knee up and out while you pull down. You need to bring your elbow to your knee and touch it with your oblique muscle.
Then return your arm and a leg to relax and then repeat on the other side. Switch sides for a given amount of time.
10. Oblique Burpees
Stand with your feet shoulder-width apart. Now, squat down putting your body weight on your butt and reach your hands towards the floor.
Jump putting your feet and legs out on one side and land on both your feet while you keep your core tight and one leg stacked on the other.
Then, jump back to the center and jump straight up. Bring your hands overhead at the same time. You are then required to repeat the same in the other direction.
11. Prone ball side Roll-ins
Lie on an exercise ball with your stomach on it.
Now, roll on the ball from one side to the other while balancing your body on the ball so that you don’t fall.
When you squeeze the ball into the side of your body, you will be able to feel the pressure on your oblique muscles.
12. Twisting sit-ups
Twisting sit-ups are said to be more efficient and intense than the regular sit ups.
In this case, you need to perform a set of normal sit-ups but with a twist.
Twist to alternate sides when you rise from the ground and reverse your position as you lower your back to get back to the start position.
Lie on your back, bend your knees and set your feet on the ground.
Raise your torso and twist it as far as you can go to one side. Lower your back to the floor gradually and work on the muscles in a full course of the motion.
13. Straddle Forward Bend (rotated and modified)
Stand on a yoga mat. Take a block in your left hand and turn to your right with your feet wide apart. You then need to fold at the waist and put the block on the ground in between your feet, right under your left shoulders.
Gradually inhale your right arm up while you turn your chest to the right keeping your hips level. Now, look towards your right hand and bring the spine into the rotation while breathing deeply and opening your hamstrings and hips. Repeat the same exercise for the other side.
14. Cardiovascular exercises
These exercises increase the metabolism rate in the body. This enables you to lose weight faster. You eventually become more energetic.
Several people face the problem of having love handles and lower back fat. It often takes weeks to get rid of them even though the remaining part of the body is otherwise lean.
The effects of hormones such as insulin may make it even tougher for you to lose the unwanted fat from the middle section of your body.
Thus, the most important thing to do is to maintain the right level of sugar and glucose in your body by following a proper diet and doing exercises regularly.
The greater the efficiency of your body to process carbohydrates to produce energy the lesser are the chances of you having love handles.
So, have a plan and set a goal to reduce your love handles within a given period and flaunt the most beautiful figure that helps you to steal the limelight!
Tips For Weight Loss
1. Eat less carbohydrates and more proteins
Even though proteins contain 25-30% calories, they get burnt in the process of digestion.
Consuming less of carbohydrates and more of proteins fulfills all the fundamental requirements of the body and at the same time prevents you from putting on that unnecessary extra pound.
Food containing sugar substitutes should be avoided as they may lead to obesity.
Keeping potatoes away, either with mashed or baked form, is the best thing to do.
Potato chips increase insulin levels of insulin in the blood, which leads to improper burning and increased storage of fats.
You can have sweet potatoes as an alternative since they are high in nutrients and fiber.
2. Proper exercise routines
While doing exercises make sure that you perform supersets alternating in between the two different sets of lower body and upper body exercises.
For a faster and efficient workout, your lower body should rest while your upper body is working and vice versa. It will leave with very little downtime between the different sets.
If you do not get the time to do proper exercise routines daily, then make sure you, at least, go bicycling or jogging each day.
Biking tones your thighs and you feel light on your feet.
3. Doing the right exercises and the right things
Most of the people try to lose love handles by doing too many abdominal exercises. You need to strengthen your obliques and bring your heart rate in the weight-loss zone that is, 60-75 %.
Moreover, it is important that you involve in physical activities in your daily life. While using, the stairs try out every 4 steps.
You can then get back to your normal walking pattern with one large step. This is a great way to lose weight.
Our body needs calories to digest food. So it is very much important that you have the biggest meal of the day after workout session as your body will then use up 73% more calories to digest that food that what it would have, had you not worked out.
Having enough amount of water from time to time or before meals reduces appetite. Another way of reducing appetite is to brush your teeth more frequently.
Several studies show that people brushing their teeth more often in the day are leaner.
You must also take care of the portion sizes of your meals. As you moderate the intake of your food, you will gradually see a trimming of your waist and hips.
Make sure you don’t end up eating three heaping meals a day. It is always better to eat many small snacks and meals a day than eating all at once.
Drinking too much alcohol will make you gain more weight. You must not make it a habit to have it daily. Alcohol causes blood sugar swings in the body that create belly fat.
Choosing a low sugar drink, for example, wine can serve your purpose. Moreover, you should reduce drinking to at most twice a week if you want a firm butt and no love handles.
4. Have Salads with vinaigrette dressing
Lemon juice and vinegar are acidic in nature which helps in incinerating fats in your body. It increases carbohydrate combustion by 20-40%.
You can add yogurt and pickles to your eating options as they serve a similar purpose.
5. Timely intake of food
When you skip meals and stay empty stomach for a long time, your body reaches a catabolic state where muscle tissue is broken down to liberate energy. It builds up fat in the body.
Moreover, one should never miss breakfast as it is said to be the most important meal of the day. Research shows that obesity rates are lower in people who have breakfast daily. It helps to regulate hunger and insulin levels.
Snacking in between meals prevents you from overeating during lunch or dinner. It makes your body process food throughout the day.
6. Do not multitask while you eat
As multi-tasking has become a common thing among many people, it has raised concerns.
If you are one of them who eats while watching TV, working or while using the telephone, you may end up overeating.
It is recommended that you do not multitask while you eat so that you can relish the flavors and enjoy your food. It will lessen your craving to eat more.
7. Eating slowly
The brain receives the signal that you have started to eat, in 12 minutes or more. It may lead to overeating as you may not realize for how long you have been eating when you are too hungry.
Hence, it is advised that you eat slow, talk to a few people around you to prevent from eating more than required.
8. Be stress-free
One of the best ways to lose weight is to stay stress-free. You might be stressed out due to work pressure, family problems or other kinds of problems.
It makes the body release a hormone named as cortisol. This hormone not only causes complications in health but also makes you put on extra pounds of flesh around the waist and hip area.
So, it is important you get rid of stress by listening to good music, running, and doing meditation or yoga.
9. Do not be harsh on yourself
You must not force yourself to follow a strict workout or diet that denies you of all your favorite dishes. It might lead to an unhealthy lifestyle as you may end up overeating at times.
A general advice is to have moderate amounts of food and drinks you love from time to time.
10. Maintain a food journal
Keep writing down whatever you eat and drink. It will help you to keep account of what kind of food you consume and whether it is healthy or not.
If you see any increasing trend in eating unhealthy food, you can immediately make adjustments to your diet.