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How To Get Rid Of Love Handles?

Written by:
Reviewed by: Sara Madsen
How To Get Rid Of Love Handles?

Are you tired of struggling to zip up your jeans or constantly tucking in your shirt to hide those pesky love handles? You’re not alone. Love handles, the excess fat that accumulates around the waistline, can be frustrating to get rid of. But don’t give up just yet! With a few lifestyle changes, you can say goodbye to love handles and hello to a slimmer, more confident you. In this article, we’ll explore some practical tips and exercises to help you get rid of love handles for good.

1. Understanding Love Handles: What They Are and Why You Have Them

Love handles, also known as muffin top or obliques, are an accumulation of excess fat around the sides of the waistline. They are a common problem area for both men and women and can be quite stubborn to get rid of. So, why do we get love handles?

There are several factors that contribute to the formation of love handles. Firstly, genetics play a significant role. Some people are more prone to storing fat around their midsections than others. Secondly, a lack of physical activity and a sedentary lifestyle can also contribute to the development of love handles. Additionally, consuming a diet high in processed foods, sugary drinks, and saturated fats can lead to weight gain and the formation of love handles.

To get rid of love handles, it is important to understand what causes them. By making lifestyle changes and following a proper diet and workout regimen, you can effectively target and reduce the appearance of love handles. In the following sections, we will discuss the best diet tips, workouts, and lifestyle changes to help you achieve a love handle-free physique.

2. Diet Tips To Shed Love Handles Fast

To eliminate love handles, you must target them through a combination of healthy diet and physical activity. A healthy diet not only helps you lose weight from all the wrong places, but it also makes weight loss more sustainable. Here are some effective diet tips to help you shed those love handles fast.

1. Cut down on Sugar and Carbs: Limit your intake of refined sugar and carbs, including processed foods, white bread, pasta, and sugary drinks. Instead, opt for healthier carbs such as veggies, fruits, and whole-grain products.

2. Increase Your Protein Intake: Foods high in protein help promote muscle growth, and muscle burns more calories than fat. Include lean protein sources in your diet like eggs, chicken, fish, and legumes.

3. Say Goodbye To Alcohol: Alcohol adds weight to your stomach area and contributes to the accumulation of love handles. By reducing alcohol consumption, you can cut down the number of calories consumed and reduce the chances of developing love handles.

4. Eat Fibre-rich Food: Fibre-rich foods make you feel full making you eat fewer calories than what you usually consume. Some of the best sources of fibre are fruits, veggies, whole-grain bread, oats, and legumes.

By making small changes to your diet like switching to healthy carbs, increasing protein intake and reducing the intake of sugar and alcohol can instantly make a difference in reducing Love Handles.

3. Effective Workouts To Target Your Love Handles

If you want to get rid of love handles, then you need to focus on specific workouts that target the muscles in that area. Here are some of the most effective exercises you can do to get rid of love handles:

1. Russian Twists

Russian twists are an excellent exercise for working out your oblique muscles. To do this exercise, sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and lift your feet off the ground. Hold a weight or a medicine ball with both hands, twist your torso from side to side, and touch the weight to the ground on either side of your body. Do this exercise for three sets of 10-15 repetitions.

2. Side Planks

Side planks are another effective exercise for strengthening your oblique muscles. Lie on your side with your legs straight and your elbow directly beneath your shoulder. Lift your hips off the ground, forming a straight line from your head to your feet. Hold this position for 30 seconds to one minute, then switch sides and repeat. Do this exercise for three sets on each side.

3. Bicycle Crunches

Bicycle crunches are a great exercise for working out your entire core, including your oblique muscles. Lie on your back with your knees bent, your feet flat on the floor, and your hands behind your head. Lift your head, shoulders, and feet off the ground. Then, bring your right elbow to your left knee and straighten your right leg. Repeat on the other side, bringing your left elbow to your right knee and straightening your left leg. Do this exercise for three sets of 10-15 repetitions.

4. Woodchoppers

Woodchoppers are an effective exercise for working out your oblique muscles, as well as your shoulders and back. Stand with your feet shoulder-width apart and hold a weight or a medicine ball with both hands. Lift the weight above your head and then swing it down diagonally across your body, as if you are chopping wood. Do this exercise for three sets of 10-15 repetitions on each side.

By incorporating these exercises into your workout routine, you can effectively target your love handles and strengthen your core muscles. Remember to also incorporate a healthy diet and lifestyle changes to achieve the best results.

4. Lifestyle Changes To Help You Get Rid Of Love Handles Permanently

Making lifestyle changes is crucial when it comes to losing love handles permanently. After all, the habits you practice every day have a significant impact on your overall health and body composition. Here are some lifestyle changes that can help you get rid of love handles for good:

1. Get Enough Sleep

Sleep is essential for maintaining good health and losing body fat. Lack of sleep can affect your hormones, causing you to crave unhealthy foods and store excess fat in your belly area. Aim for at least seven hours of sleep every night to help combat belly fat and love handles.

2. Manage Stress Levels

Chronic stress can also lead to the accumulation of belly fat and love handles. When your body is under stress, it releases the hormone cortisol, which can promote fat storage in your midsection. Practice stress-reducing activities such as yoga, meditation, or spending time in nature to reduce cortisol levels and promote overall well-being.

3. Drink Plenty of Water

Staying hydrated is essential for maintaining overall health and losing body fat. Drinking plenty of water can help flush out toxins, reduce bloating, and promote a feeling of fullness, helping you eat less and reduce your overall calorie intake. Aim for at least eight glasses of water per day to help you get rid of love handles.

By making these lifestyle changes, you can promote a healthy body composition and permanently get rid of love handles. Remember, consistency is key, and it may take time and patience to see results. Incorporate these changes into your daily routine and watch as your love handles become a thing of the past.

5. Supplemental Assistance: Can Supplements Help You Lose Love Handles?

Supplements can be a helpful addition to your efforts to lose love handles, but they shouldn’t be relied on as the sole solution. These are some supplements that may aid in reducing excess fat:


Forskolin is a natural supplement that is believed to increase your metabolism, leading to fat loss. Some studies have shown it to be effective for reducing body fat, but more research is needed to fully understand its effects on love handles. Ensure that you check with your doctor before starting any Forskolin supplements.

Green Tea Extract:

Green tea extracts contain antioxidants called catechins that have been shown to aid in weight loss. Specifically, it may target and reduce fat around your waist, including your love handles. You can drink green tea or take supplements, but excessive consumption of green tea supplements can interfere with iron absorption and cause liver inflammation.

Conjugated Linoleic Acid (CLA):

CLA is a type of fatty acid that occurs naturally in some foods like beef and dairy products, but it can also be consumed in supplement form. It is believed to stimulate the breakdown of fat cells in the body and help you feel fuller longer. Some studies have shown that it can aid in reducing love handles, but the evidence is not conclusive.

Remember to pair supplements with a healthy diet and consistent exercise routine for optimal results. Supplements are not magic pills, but they can offer an extra push towards your love handle-free goals.

6. Common Mistakes To Avoid When Trying To Get Rid Of Love Handles

Trying to lose love handles can be frustrating, especially when you don’t see any significant results. In your quest to shed those extra pounds around your waistline, you might end up making some common errors that can hinder your progress. Here are a few mistakes to avoid when trying to get rid of your love handles.

1. Focusing Only On Cardio

Cardio workouts burn calories, which can help you lose weight. However, relying solely on cardio exercises may not be enough to get rid of your love handles. Doing strength training exercises that target your abs and obliques can help tone your muscles and reduce the fat around your waist. Try exercises like side plank, Russian twist, and bicycle crunches that work specifically on your core muscles.

2. Eating Too Little or Too Much

Diet plays a crucial role in losing weight, but eating too little or too much can sabotage your efforts. Eating a low-calorie diet for an extended period can slow down your metabolism, making it harder to burn fat. On the other hand, overeating can lead to weight gain and make it harder to lose your love handles. Focus on eating a balanced diet with plenty of fiber, protein, and healthy fats to keep you full and satisfied.

3. Neglecting Sleep

Sleeping is often overlooked in weight loss programs, but it plays a critical role in overall health and body fat accumulation. Lack of sleep can increase stress hormones, which can lead to overeating and weight gain. Moreover, it can also slow down your metabolism, making it harder to lose weight. Aim for at least 7-8 hours of sleep each night to promote weight loss and reduce stress levels.

Avoiding these common mistakes can help you get closer to your goal of getting rid of your love handles. Remember to stay consistent and patient in your efforts and celebrate your achievements along the way.

7. Celebrating Success: How To Stay Motivated On Your Journey To Love Handle-Free Abs

Congratulations! You have successfully completed the previous steps and managed to get rid of those pesky love handles. However, maintaining the results is equally important. Here are some tips on staying motivated and preserving your newfound love handle-free abs.

1. Set New Fitness Goals

Now that you have achieved your initial goal of losing love handles, it’s time to set new ones. Set achievable goals such as increasing the weight of your lifts, decreasing your body fat percentage or running a faster mile. Working towards new goals helps to keep your fitness journey exciting and motivates you to keep pushing towards greater heights.

2. Find A Support System

Having a support system is crucial in keeping motivated. Share your journey with friends or family who have similar goals or find workout partners who can push you to reach your full potential. Joining a fitness community is another great way to find support, accountability and celebrate your successes together.

3. Reward Yourself

Don’t forget to reward yourself for your hard work and perseverance. Treat yourself to something special such as buying new workout gear or taking a relaxing spa day. The reward system helps to reinforce positive behavior and encourages you to stay on track.

In conclusion, staying motivated after achieving your fitness goal requires a consistent effort. Setting new goals, finding a support system and rewarding yourself are all great ways to preserve your progress and stay motivated. Remember that you don’t have to do it alone, reach out and surround yourself with people who inspire and motivate you to be your best self!

People Also Ask:

1. What are love handles?

Love handles are the excess fat that accumulates around the waistline, often leading to bulging and muffin top appearance.

2. What causes love handles?

Love handles are primarily caused by consuming more calories than the body can burn, leading to the accumulation of fats around the waistline. Sedentary lifestyle, hormonal changes, and a lack of sleep can also contribute to love handles.

3. Can love handles be eliminated with exercises?

Yes, love handles can be eliminated with regular exercise that targets the abdominal muscles, such as crunches, planks, and oblique twists. Cardio workouts such as running, cycling, and swimming can also help burn calories and reduce the appearance of love handles.

4. Do diets help in reducing love handles?

Following a balanced diet that includes lean proteins, whole grains, and healthy fats can contribute to reducing love handles. Eating foods rich in fiber and low in calories can also help in losing weight, which can shrink love handles.

5. Can lifestyle changes help in getting rid of love handles?

Yes, leading an active lifestyle, getting enough sleep, and reducing stress can help in reducing love handles. Making small changes like taking the stairs instead of the elevator or going for a walk during lunch break can make a big difference in the long run.


Getting rid of love handles requires a combination of exercise, diet, and lifestyle changes. Doing regular abdominal exercises like crunches and plank variations, along with cardio workouts, can help reduce love handles. A balanced diet that includes whole grains, lean proteins, healthy fats, and low-calorie foods can also contribute to losing weight and eliminating love handles. Lastly, leading an active lifestyle and reducing stress and getting enough sleep can help in achieving a healthy body shape.



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Hey there, I’m Bobby, but most folks around here know me as Dude. At, my mission is crystal clear: to untangle the knots of curiosity by bringing expert insights to life's most intriguing questions.
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