at home workouts to lose love handles
Can a cardio workout help you slim down Love Handles?
Cardiovascular or aerobic exercise is defined as any activity that raises your heart rate for an extended period of time. Aerobic workouts help burn calories and reduce excess fat on the body, which can help slim down love handles ( 35, 36 ).
Overview
Love handles are another name for the excess fat that sits at the sides of the waist and hangs over the top of pants. Also known as a muffin top, this fat can be hard to lose but is possible with the right nutrition, exercise, and other lifestyle changes. Despite their cute name, there isn’t much to love about love handles. Many people try to target this specific area with endless side crunches and other abdominal moves that target the obliques, muscles that run down the sides of the torso. However, this is not an effective way to lose love handles (1, 2). In order to get rid of love handles for good, you’re going to need to make dietary, exercise and lifestyle changes. Here are 17 natural ways to get rid of love handles. healthline.com
1. Cut out Added Sugar
Healthy eating is key when you’re trying to lose fat in any area of the body. Ditching added sugar is one of the best ways to clean up your diet. Added sugar is found in foods and beverages like cookies, candies, sports drinks and sodas. 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 (3, 4, 5). 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 (6, 7, 8). Plus, most sugary foods are loaded with calories yet contain few nutrients. Cutting back on the amount of added sugar in your diet can help reduce body fat, including love handles. healthline.com
2. Focus on Healthy Fats
Filling up on healthy fats like avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline. Not only do healthy fats taste delicious, 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 (9). Replacing less nutrient-dense foods with healthy fats may help you lose body fat. This could be as simple as adding a few slices of tasty avocado to your meal. In fact, one study showed that people who consume avocados tend to weigh less and have less belly fat than those who don’t (10). Even though healthy fats are high in calories, incorporating moderate amounts into your diet can help you shed pounds. healthline.com
3. Fill up on Fiber
Adding foods rich in soluble fiber to your daily routine may help you get rid of stubborn love handles. Soluble fiber is found in foods like beans, nuts, oats, vegetables and fruits. It helps keep you feeling full for a longer period of time by slowing down digestion and decreasing feelings of hunger. The prolonged feelings of fullness fiber brings have been shown to decrease the number of calories people consume throughout the day, leading to weight loss (11). One study showed that when people increased the amount of soluble fiber they ate by just 10 grams per day over five years, they lost an average of 3.7% of their visceral fat, a harmful type of belly fat (12). healthline.com
4. Move Throughout the Day
Finding simple ways to increase the number of calories you burn throughout the day is an excellent way to lose excess body fat. Many people lead sedentary lifestyles and work desk jobs that involve sitting for hours on end. Studies show that sitting for long periods of time isn’t good for your health or your waistline. One study of 276 people found that every 15-minute increment of sedentary behavior was associated with a 0.05-inch (0.13-cm) increase in waist size. Sedentary behavior was defined as reclining or sitting (14). Creating a habit as simple as setting a timer every half hour to get up and walk to the water cooler can make a big difference for weight loss. healthline.com
5. Stress Less
Being stressed out has a negative impact on both your mental and physical health, and can even cause you to gain belly fat. This is because stress triggers the production of the hormone cortisol. Also known as the “stress hormone,” cortisol is produced by your adrenal glands in response to stressful situations. Although this is a normal function, prolonged stress and overexposure to cortisol can cause unwanted side effects like anxiety, headaches, digestive issues and weight gain (15, 16, 17). Many studies have linked increased levels of cortisol with weight gain, especially around the midsection (18, 19, 20). healthline.com
6. Lift Weights
Engaging in any kind of physical activity can help you lose your love handles, but adding weight training to your routine may be especially beneficial. The terms weight training, strength training and resistance training are generally interchangeable. They all mean contracting your muscles against some form of resistance to build your strength. While aerobic training typically burns more calories during a workout, resistance training helps the body build lean muscle and burn more calories at rest. Combining resistance training with aerobic exercise has been shown to be very effective for burning off belly fat. In fact, one study of 97 overweight and obese people found that a combination of resistance and aerobic exercise was more effective at reducing body weight and belly fat than either aerobic exercise or strength training alone (23). Plus, resistance training gives your metabolism a slight boost, helping you burn more calories throughout the day (24). healthline.com
7. Get Enough Sleep
Like stress, not getting enough sleep increases cortisol levels in the body, which can lead to weight gain. Studies have shown that sleep-deprived people tend to weigh more and have more body fat than those who get enough sleep. One study that followed more than 1,000 people for five years found that those who slept fewer than five hours per night weighed more and had more belly fat than those who slept for seven to eight hours per night (25). Lack of sleep has also been linked to an increased risk of diabetes and obesity (26, 27). healthline.com
8. Add in Whole-Body Moves
Focusing on working out the part of your body that bothers you the most may be tempting, but exercising the whole body may be a more effective way to slim down love handles. Spot training is not a worthwhile way to lose stubborn fat and has been shown to be ineffective in several studies (28, 29). A better way to lose resistant body fat is to incorporate whole-body moves into your workout and add in aerobic exercises that work a large number of muscles at once. Studies have shown that exercises that work the whole body, like burpees or using battle ropes, burn more calories than traditional exercises like push-ups (30). healthline.com
9. Boost Your Protein Intake
Adding high-quality protein to your meals can help you lose fat and maintain a healthy weight. Protein helps keep you full between meals and may even reduce the urge to snack (31). Furthermore, studies have shown that diets rich in protein are more effective at reducing belly fat than diets that are low in protein (32, 33). Additionally, following a high-protein diet may help you maintain your weight once you have reached your goal (34). Including high-quality protein sources like eggs, nuts, seeds, legumes, seafood, poultry and meats in your meals may help reduce excess fat, including love handles. healthline.com
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