Are you one of the millions of people who find losing lower abdominal fat and love handles to be the most difficult task? That goes for me as well!
Have you done every activity you can think of to lose weight around your hips but nothing seems to work? Even if you’ve done thousands of side crunches, Russian twists, and side planks, that stubborn belly fat remains.
It would seem reasonable to “target” certain regions with discrete workouts. They will not, however, assist you in losing weight. You’ll find out why.
To begin, you must comprehend what triggers love handles. Because your body fat percentage is high, you have it. And, in the majority of cases, the undesired fat is concentrated around our waist, especially on the lower abdomen and hips. Both men and women are affected by this.
As a result, you must reduce your body fat in order to eliminate love handles and lower stomach fat.
The second question is why you have a high level of body fat and how to reduce it.
Besides heredity, body type or other concerns, the main reason for having more than enough fat on our body comes from a terrible diet and lifestyle.
Simply put, we overeat, and our “smart” system saves the extra calories as fat for rainy days. Furthermore, we do not move enough on a daily basis, therefore our bodies do not need as many calories to function.
To summarize, the greatest strategy to lose love handles is to move more and change our eating habits to consume fewer calories.
But first, let’s dive into the nitty gritty of putting together a successful approach.
How to Get Rid of Love Handles
Get a Calorie Deficiency – Change your eating habits.
As previously said, body fat is the result of consuming more calories than we require. The first stage is to consume less calories than our bodies require in order to force our bodies to burn stored fat. Simply said, we must have a calorie deficit.
That doesn’t mean you have to starve yourself to death on a diet that is bad for your health and mind. Instead, focus on eating the correct amount of high-quality food. Simply alter your dietary habits a little.
Most importantly, eliminate sugar and calorie-dense fat-rich foods from your diet. Obesity is primarily caused by junk foods and sweet beverages, which contain a large number of calories in even a tiny piece. As a result, you can get your daily calorie intake rapidly.
What foods are the worst for abdominal fat?
It’s great if you prepare your meals ahead of time so that you can use the right components. Increase your protein intake by eating more lean meat and fish, as well as healthy fats like olive oil. Whole grains and vegetables, for example, are high in dietary fiber and complex carbs. Find out more about foods that aid in the burning of love handles fat.
Furthermore, the beauty of eating healthy meals is that they naturally boost your metabolism, resulting in more efficient fat burning.
Finally, keep track of your daily fluid intake. At least eight 8-ounce glasses of water should be consumed each day. Fine teas, such as green tea, are also available. Water eliminates toxins from your body, is calorie-free, and can even help you lose weight.
To summarize, the most important step in reducing love handles is to change your eating habits to create a calorie deficit.
Muscle Strength Training Leads to a Faster Metabolism
Well-developed muscles not only look beautiful, but they also aid in fat loss. The faster your metabolism is, the more muscles you have.
Because muscle fibers need considerably more energy than fat cells while they are at rest. Because your body must constantly feed the fibers, it burns more calories. As a result, the greater your muscle mass, the faster your metabolic rate.
This manner, you can do weight training activities at least three times a week. You can build muscle by lifting weights, doing bodyweight exercises, or just using resistance bands. Just remember to work out your entire body.
If you can’t afford to go to the gym, just acquire a set of adjustable dumbbells and you’ll have everything you need at home. Dumbbell training for the whole body can be found here.
I mentioned earlier that you should be cautious of diet fads. They are not only unhealthy, but they also harm the development of your muscles. To grow, muscle fibers require the correct nutrition, primarily protein. If you do not provide them with what they require, they will not acquire weight, and even worse, your body will break them down to obtain nutrients that are not present in your diet. As a result, choose your foods carefully.
To summarize, create lean muscles to improve your metabolic rate, which will help you lose weight and support your belly.
Quick Calorie Burning HIIT Cardio Workouts
Cardio workout, which works your complete body, is a fantastic approach to reach the calorie deficit. More calories are burned when you move about. As a result, conduct an aerobic workout 3-4 times a week.
You can do a variety of entire body cardio routines, from jogging to swimming. They not only aid in fat burning, but also in keeping your cardiovascular system healthy and increasing your endurance.
I like HIIT (high-intensity interval training), which is a short but effective fat-burning strategy. Furthermore, it boosts the metabolism in a natural way.
It’s also important to keep in mind that exercising too much cardio can lead to a loss of muscular mass (mainly if nutrition is not satisfying).
You can select from a variety of HIIT abdominal routines here.
To summarize, if you want to lose love handles, undertake aerobics to burn even more calories.
+1 Cortisol is a stress hormone that should be reduced.
Cortisol is a hormone that aids in the management of stressful mental and physical situations. To cope with stress or exhaustion, for example, it instructs the body to reduce its metabolism and store fat. Cortisol leads to weight gain in this way if you are always tense and don’t get enough sleep.
Exercises to strengthen your love handles
Exercises for abdominal fat would scarcely help, as I stated at the start of this piece. So, why should we do them?
You now understand that the entire belly and side fat problem stems from a high body fat percentage. And you’ve just discovered three tried-and-true strategies to lose muffin top.
The issue with solo exercises for losing love handles is that they don’t burn any calories. These are simple actions that only involve the use of a few minor muscles. As a result, they don’t consume a lot of calories.
As a result, we enjoy handling routines that strengthen and build those muscles. They will operate better and protrude more, resulting in a better-shaped midsection.
In any case, the facts above apply to practically all abs exercises. They are beneficial for abdominal muscular development rather than calorie burning.
Here you may learn the greatest oblique exercises and locate the ideal love handle workout for you.
To summarize, I hope you now have a better understanding of how to lose side fat. Healthy eating, calorie deficit, and muscular growth This combo should work for 90% of the population.