Love handles are a body issue many women tend to face. It is another name for the excess fat that sits at the sides of the waist, and hangs over the top of pants, states the website Healthline. Many women use different methods of trying to get rid of them, such as exercising and dieting. In order to get rid of love handles for good, you’re going to need to make dietary, exercise, and lifestyle changes. Which is the right way to do it?
Cut out added sugar
Added sugar is found in foods and beverages like cookies, candies, sports drinks, and sodas, states Health Line. The term does not apply to the natural sugar found in healthy foods, like whole fruit. Aside from being linked to a slew of health issues, such as heart disease, metabolic syndrome and diabetes, eating too much added sugar can lead to an increased amount of body fat, particularly in the belly area. Sweeteners like table sugar, high-fructose corn syrup (HFCS), honey and agave nectar all contain a simple sugar called fructose. Many studies have shown that fructose, especially from sweetened beverages, causes an increase in belly fat.
According to the Journal of Nutrition, evidence suggests that greater intake of sugar-sweetened beverages (SSBs), may be associated with abnormal fat accumulation.
Cardiovascular exercise
Losing love handles (stored fat) and increasing metabolism, in order to lose weight more effectively, are all tied into a consistent cardiovascular exercise, states the website Military. For women, the last few pounds of fat are typically stored in the hips, buttocks, or thigh region. You should do 20-45 minutes of activities; such as walking, running, biking, or swimming daily 4-5 times per week. Also, mix in 2-3 times a week of basic calisthenics like pushups, bench dips, squats, and lunges. It takes a few weeks before you start to see the physical benefits of your diet and exercise program. You will see almost immediate results in your energy level and mental alertness.
Focus on healthy fats
Filling up on healthy fats like avocados, olive oil, nuts, seeds, and fatty fish can help slim your waistline, states Health Line. They help you feel full, causing you to consume fewer calories throughout the day. One study of more than 7,000 people, found that when participants ate a high-fat Mediterranean diet supplemented with olive oil, they lost a greater amount of weight, and accumulated less belly fat than those on a low-fat diet.
Manage stress
If you’re always stressed out, there’s a chance stress is contributing to your belly fat, according to a website called Get Healthy You. When chronically high levels of cortisol exist in your body, it can increase the amount of visceral fat your body stores—i.e, belly fat. We can’t get rid of stress altogether, but using meditation, yoga, and other relaxation techniques, can help you manage your body’s response to it.
Maintain a healthy diet
The most important factor in acquiring washboard abs is eating a healthy diet, states the website Military. Here are recommended healthy ways to help you lose a few inches; drinking at least three liters of water per day (100 oz), eating five servings of vegetables and fruits per day, limit fried foods and cheese, and eliminating fatty red meat – only lean red meats (1-2 times weekly).
Sources:
https://www.healthline.com/nutrition/get-rid-of-love-handles
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4093984/
https://www.military.com/military-fitness/weight-loss/lose-love-handles
https://gethealthyu.com/lose-love-handles-workout/
