Love handles: How to Remove and Get Rid of It Once and For All

How to Get Rid of Love Handles or "Belly Fat"

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Got a lot of side baggage? Want to trim down your waistline? Are you ready to lose your love handles once and for all? 

For some reason fats love to accumulate in certain areas of the abdomen. A lot of people find fat in this area very difficult to manage. 

Sadly, people have lots of wrong notion when it comes to losing side flabs. It is important to know which methods are really helpful in making your tummy firm or fit. We do like to get rid of or remove love handles effectively without wasting time and effort. 

Three methods to remove love handles

Fitness trainers would agree that there is no single way of losing fat. We did some research on how to get rid of love handles and we came up with three effective ways. Three is far better than one, and it also bring faster and effective results. Here are the three methods to remove love handles.

1. Do couple of exercises that focus on the obliques

Oblique muscles help us turn and do twisting motions. They are located on either side of the abdomen starting from the waist to hips. Love handles are actually fats that cover the oblique muscles. People believe that ab workouts can burn side flabs but it does not work that way since it target a different group of muscles. 

Focusing on the obliques will tighten the abdominal muscles and reduce belly fat. Recently, the American Council on Exercise highlighted the following exercise for the obliques:

· Captain’s chair

· Bicycle crunch

· Reverse crunch

· Hover

· Vertical leg crunch

The five exercises were found to produce the highest level of activity for the waist and hips. Although you can also try other exercises like wood chopper or side planks. Remember that there is no single exercise that can get rid of fats. So the more oblique exercises you do, the faster you can say goodbye to your love handles. It is likewise important to breathe with every contraction and increase the number of repetitions as your lower abdomen gets stronger.

2. Eat food that lessens belly fat

Food is a major cause of love handles (admit it) and you have to do something about it. Sweets, carbs, and fried foods go directly to your belly, but, and thigh. When you monitor your food intake, belly fat or love handles also goes away. Including fiber in your diet detoxifies fat and other impurities in the abdomen. You can also snack on avocados, yogurt, bananas, and berries. These foods naturally fight off belly fat and overall body fat that could definitely remove and get rid of love handles. 

Protein is also helpful since it stimulates fat-burning and appetite-reducing hormones. You can try protein rich healthy foods like low-fat cheese, chicken, lean meat, eggs, and nuts. We also recommend reducing consumption of alcoholic beverages especially beer.

3. Lose overall fat

When you lose body fat you also lose the love handles this is because body weight is proportional to waist line. Researchers from University of Connecticut say targeted or isolated exercise is not enough. They found out that tennis players have the same amount of fat in their dominant and non-dominant arm.

You can do cardio exercise, strength training, resistance training or high intensity interval training. We recommend five 30-minute cardio exercises in a week. A 10-minute intense training three times a week can also help you remove and get rid of the love handles.


References:

· Perry, E. (2011) Targeted Fat Loss: Myth or Reality? Yale Scientific: The Nation’s Oldest College Science Publication. [Online] Accessed 16 March 2015.
· Turner, N. (2012) Reset Your Hormones to Beat Belly Fat. The Dr. Oz Show. [Online] Accessed 16 March 2015.
· CBSNews. (2011) Eight Delicious Foods That Help Fight Belly Fat. CBSNews. [Online] Accessed 16 March 2015.
· [No Author] (2001) American Council on Exercise (ACE)-sponsored Study Reveals Best and Worst Abdominal Exercises. ACE Fitness: Press Releases. [Online] Accessed 16 March 2015.