As you progress, increase the heaviness of the weights and number of sets. Simple movement during the day is also a fast track to the loss of belly fat and love handles. Fidget as you sit at your desk, get up to deliver messages to co-workers, use the stairs, pick a parking spot far out in the lot and walk at your lunch hour. When added to your formal exercise regime, these movements further increase your calorie burn so weight loss comes more quickly.
How to lose your love handles
Dietary revisions speed up the effects exercise has on your belly fat and love handles. Commit to a lower-calorie diet. A pound of fat equals 3, calories, so when your body burns that much off and doesn't replace it with more, you lose weight. Create the deficit with your exercise and increase it by choosing smaller portions of whole, unprocessed food.
Cutting out soda is one way to quickly eliminate unnecessary calories fast. Also, refusing refined grains -- such as in white bread, pasta, pizza and baked goods -- and avoiding foods high in saturated and trans fats helps you trim calories and shrink belly fat. Choose white fish, egg whites, lean steak, skinless poultry and beans as examples of lean protein. Fill up on fibrous, watery vegetables; think broccoli, kale, lettuce, peppers, green beans and asparagus. If you find yourself hungry between meals, resist the chips, snack mixes and energy bars.
Go instead for a piece of fresh fruit, an ounce of nuts or plain yogurt with berries and a teaspoon of honey. Quit smoking and reduce stress to help you target belly fat and love handles for loss. Stress can cause you to make poor food choices, overeat and release a hormone called cortisol, which makes your body more likely to put on fat in your midsection.
Adequate sleep, more than five hours per night and less than nine, correlates with slimmer bellies in people under age 40, according to a study published in a edition of Sleep. Andrea Boldt. Andrea Boldt has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. An expanding belly means you're accumulating visceral fat, which can be lost via exercise and a healthy diet. Belly Fat and Love Handle Concerns. It's beyond frustrating. While these facts may sound dismal you can't do much to alter your genetics, after all there are other things you can control that will help you shrink your hips and melt away that pesky stubborn fat once and for all.
Read on to find out exactly why you can't seem to lose this dreaded fat, and to help you reach your goals even quicker, be sure to try out these 21 Best Healthy Cooking Hacks of All Time.
4 Tips to Get Rid of Your Muffin Top
While it may seem obvious, but if you want to lose your love handles, you need to consume fewer calories. And one of the easiest ways to do that is to simply reduce your portion sizes. This can help with reducing fat around the love handles and all around the body," notes White. One of the easiest ways to reduce your calorie intake?
For even more simple ways to shave calories from your diet, don't miss our report, ways to cut calories. When you're cutting calories, note that you don't want to decrease your intake too quickly. Excessive dieting and not eating enough can wreak havoc on your hormones. Not only is this bad news for your metabolism, it can mess with your sleep quality, energy levels, mood, and strength, too, cautions Victoria Hartcorn , Co-Founder of Excelerate Wellness, LLC.
Lose Your Love Handles With This Complete Nutrition & Training Plan
If amending your diet and exercise routine doesn't help you to feel and look better, then getting bloodwork done to check hormone levels would be the next best step. Don't get us wrong, cardio can help you burn calories and lose weight, but if you want to slim your hips, you'll have to lift some iron, too. Although you can not spot reduce, targeting certain areas with weight training may help to build lean muscle mass, decreasing overall fat, explains Kaufman. Sure, stress causes levels of wait widening cortisol to spike, but relying on booze to unwind is not the answer.
Just two glasses of wine a day can add nearly 1, calories to your weekly calorie intake. That can add up to a half-pound of weight gain per week and two pounds per month. For those few times that you do choose to indulge, though, do so wisely with the help of these healthy alcoholic drinks.
Looking for more helpful tips? Sign up for our newsletter to get daily recipes and food news in your inbox! To keep waist-widening stress at bay, Jacobson suggests reassessing how you react to stressful situations. This not only helps uplift the spirit, but it also makes you leaner and more confident. Some people even consider it to be boring.
However, there are so many ways to uniquely alleviate stress, so you just have to think outside the box and customize stress management tools so they work for you. For example, while others may be able to complete periods of passive or active meditation, some aren't at all interested in these practices and would do much better with something like coloring or a leisurely walk.
The options are endless. If oblique exercises and crunches were all that was needed to be done in order to banish love handles, we'd be a nation filled with swimsuit models. If only it were that simple! Many people assume that they need to run, and run, and run some more if they want to shed the pounds. However, if you overdo it with the steady cardio, you could do more harm to your body than good, warns, Hartcorn. While our bodies cannot adapt to anaerobic efforts like jumping and sprinting , they can adapt to prolonged aerobic activity. This means that over time, the body will not need to use as many calories to power you through your miles.
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That also means that you will need to continue to run just as much to simply maintain your weight. Further, excessive running has been proven to lessen testosterone levels, a key hormone in muscle preservation and growth.
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I've shortened my window of eating to 8 hours a day. Outside of 1 to 9 pm, I consume water, coffee, and amino acids in a beverage.
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I used to eat five times a day, so overcoming the mental aspect was much more challenging than the physical. I turned it into a meditative act and eventually it gave me great satisfaction to be able to control myself better. A recent study recently presented at the Obesity Society's annual meeting backs Sheremet's suggestion.
For the study, researchers followed 11 overweight men and women, over two four-day periods.