How to Get Rid of Love Handles

how to get rid of love handles fast

Image courtesy of Healthiack

No matter how sexy the name is, love handles get no love from anyone… Or do they?

I doubt.

The fact alone that they create muffin tops can really frustrate anyone, especially those who already tried everything to get rid of their belly fat. These things tend to stick around and they can be challenging to get rid of due to their placement.

But by following some a few proven ways, as discussed below, you should be able to firm your waist line.

Before we get into how to get rid of love handles, let’s focus first on understanding them a little more. Shall we?

What Are Love Handles?

Oxford dictionary defines love handles as the deposits of excess fat on the waist’s sides. They are basically the fat that you can grab above your hips.

While some experts say that they’re not exactly dangerous to your health as there are studies showing that they have some protective capabilities to your system being classified as subcutaneous fat, they’re still a type of adipose tissue that indicates you’re consuming more calories than what your body can burn.

Because of this, it can still cause later complications. However, most people are concerned about their aesthetic impact more than the health bit of it. A lot of people can be in pretty good shape after losing a good amount of weight and still struggle with love handles without experiencing any health problems.

It’s just that love handles can spill over your jeans and prevent you from wearing anything tight because the sides of your midsection will surely bulge, creating an unsightly area some folks might feel insecure about. Sure, you can argue that these are nothing to worry about, but if something easy to remedy takes a hit on your self-esteem, wouldn’t you want to deal with it right away?

Love handles are exactly like that. They may not go away easily but there are proven ways how to get rid of them, so why not give it a shot? If you’ve already worked so hard to slim down and kick out a good deal of body fat to the curb, trying to eliminate love handles shouldn’t be impossible.

Why are they called love handles, though? Lots of people say it’s because it’s the best place to grab a hold of your female partner when you’re being intimate. This makes sense as more women are bothered about love handles. The fact that the female body stores more fat around the belly and hips to prepare for pregnancy tends to make it very easy for adult women to have love handles. While this kind of fat is also present in men, women tend to fuss more about these things.

What Causes Love Handles?

To better understand love handles, the first thing that needs to be addressed is the question what causes love handles. According to experts, here are the most common causes for having such sultry fatty areas:

Love Handles Start in the Kitchen

healthy unprocessed foodAn unhealthy diet packed with sugary and starchy food will pile up calories, which are converted into fat, into your system that will then find its way in your midsection.

Preparing for Pregnancy Contributes to Love Handle Formation

As the female body is designed to prepare for childbirth, it tends to store fat around the belly and hips to provide warmth to the fetus and store energy the body needs to create a new life.

Aging and Slower Metabolism

Combine these with the fact that aging tends to slow down your metabolism and you’ve got yourself a recipe for disaster. A calorie-packed diet, slower metabolism, and the body’s disposition to store fat in the midsection will result to a pot belly and love handles.

Some Lifestyles are More Conducive to Fat Storage

A sedentary lifestyle can also factor into the creation of love handles. With your metabolism slowing down after your teenage years, you will need to move more if you want to stay in top shape. Sadly, a good deal of adults starts to settle into day jobs that require them to sit in front of a computer, causing inactivity. This, combined with the other factors above, can easily cause weight gain, some of which will find its way to your waist area.

Stress can Literally Make You Gain Weight and Love Handles

Stress is also a great contributor to your love handles. Cortisol, also known as the body’s stress hormone, triggers a lot of responses in the body, some of which helps you out function accordingly, but the elevated production of it can also wreak havoc on your health. For one, it will trigger your hunger and make you want to eat more. This, of course, will cause an increased amount of caloric intake with a lot of sugar most of the time.

Cortisol can also trigger the body to store more fat. As it is the stress hormone, it can signal the brain that something’s wrong and that the body should compensate by preparing for the worst. This often results to higher calorie to fat conversion, adding more pounds to your body and fat to your midsection.

Some studies also say that as cortisol can also result to lower testosterone levels, it also causes love handles in men as it mimics how cortisol works in women. While some say that love handles cause low testosterone levels instead, it’s quite clear that either way, your love handles can be blamed for the bad effects of having lower libido in men.

How to Get Rid of Love Handles: A Few Effective and Tested Tips and Tricks

As you may already know, love handles are as harmful as other types of fat, but it’s also not harmless, thus the need to learn how to get rid of love handles right away. To do that, here are a few important tips and tricks you should try out:

1. Overall Weight Loss is Key

Eliminating fat in one’s midsection is one of the trickiest parts to get in shape, but it doesn’t mean that it can’t be done. However, if you really want to shed off the muffin top, you should know that it won’t go away with just doing crunches, side bends, and twists. You need a lot more than that to deal with love handles.

Due to its location on top of your obliques, you’ll need to execute special workouts to target and activate the muscles near your love handles. However, this doesn’t mean that you can just rely on specific workout routines and call it a day. Overall fat loss is essential, so cardio is still your best chance at getting rid of those suckers.

Because of this, a holistic workout plan should be put in place. If you really want to get rid of those excess fats, you should be ready to overhaul your body with interval training, HIIT, and a bit of weight training among other techniques.

2. Your Love Handles Should Change Your Relationship with Food

As love handles start in the kitchen, it should also make sense that it ends there. Changing your relationship with food is also very important if you intend to get rid of your love handles. As you will be working on losing weight in general, here are a few techniques how you can tweak your diet to make it work with an overall fitness plan that will help you shed some pounds, burn fats, and get rid of your love handles:

3.  Cut down your calorie consumption

The most basic tenet in losing weight is, you have to burn more calories than the amount you’ve taken in. If you eat more calories than you can burn, the remaining ones will only be stored as fat in your body, so you have to make sure to burn more to also lose the ones that are already in storage. Creating a caloric deficit in your diet is the best way to do this.

Counting calories is always the most effective way to ensure that you get to burn more calories than what you actually take in. However, this can be a tedious chore, so some people just cut down their caloric intake and make the most out of their workouts and daily movements.

But how do you know how much calories to cut off? Different daily activities require various amounts of caloric intake so you have to consider that. Your age, lifestyle, and body size also matter if you want to shed some pounds by minimizing your caloric intake. There are lots of online calorie calculator that will tell you how much calories you should take in, so you can easily take advantage of those and get started on your diet without any guesswork.

4. Load up on proteins

Reducing caloric intake can lead to loss of muscle mass, so it’s important that you also load up on proteins. These food items will re-fuel your muscles and even help you burn more calories effectively.

5. Eat clean

Another important trick in losing weight is to eat better. Cutting out the processed food in your diet may seem like an undertaking, especially if you’re extremely fond of greasy, salty, and sugary snacks, but it has to be done if you really want to wear jeans that fit and don’t produce a muffin top.

Why? Real, all-natural food items aren’t brimming with calories, they fill you up better, and they’re packed with nutrients your body needs to function better. If you’re going to eat a whole bag of junk food, it won’t necessarily give you the vitamins and nutrients your body needs to get through the day. The fullness you get from them is also fleeting and totally not worth the calories you’ve ingested.

With natural food, you can find low-calorie options that will help you eat a good lot without sacrificing your calorie count. They can also help you meet your dietary needs as well as give you a plethora of other benefits in return. A good meal plan will help you avoid feeling like you’re depriving yourself of the good stuff because there are tons of fantastic natural options that can easily replace and trump junk food. Some are even actually fat burning food, further boosting the effects of your efforts.

A few of the great fat-burning food that will help you get rid of your love handles include:

  • Oat bran
  • Black rice
  • Shredded wheat
  • Black beans
  • White tea
  • Tiger nuts
  • Oysters
  • Raspberries
  • Almonds
  • Dark chocolate
  • Walnuts
  • Tuna
  • Quinoa
  • Avocado
  • Grapefruit

6. Deal with Your Stress More Effectively

With cortisol being one of the reasons why your body stores more fat around your midsection, dealing with your stress is also an important step how to get rid of love handles. This one wouldn’t be easy, but with the right techniques and your willingness not to thrive from stress, you might just be able to get it done.

In fact, regular exercise and a healthy diet are two of the best things to help deal with stress. It can give you the right amount of energy you need so you won’t have to feel tired and lethargic, which is also a sign that your cortisol levels are increasing. It can also prevent you from turning to junk food when you feel like stress eating, letting you skip the extra calories.

Getting enough sleep should also be a priority for you if you want to deal with stress. Studies have shown that there’s a correlation between sleep and stress, especially since the lack of sleep often results in people getting more stressed. Unfortunately, stress also makes it difficult for a lot of people to catch some shuteye, so the right maneuvering will come in handy to break the vicious cycle between these two. Diet and exercise can also help with this, though.

7. Targeted Workouts for Love Handles

In combination with the other weight loss and stress management tricks, targeted abdominal exercises will really come in handy if you want to trim and lose the love handles. Include these body weight workouts, which require just an exercise mat for equipment, to your routine and you will see favorable results in time:

  • Russian twists
  • Woodchoppers
  • Side plank hip lifts
  • Bicycle crunches
  • Broad jump burpees
  • Hanging leg raise
  • Standing oblique crunch
  • Plank
  • Bridges


The steps how to get rid of love handles may not be the easiest, but with patience, discipline, proper execution, and determination, you can be sure to get the results you want in no time. Talking of getting results, here is one person, Revie Jane who got her got a flat tummy a while after birth of her child.

love handles after pregnancyJust make sure never to compromise your health over your desire to look better, though, so you can be sure that you’re not just getting rid of excess fats but truly getting in better shape as well.