Lose the Love Handles

They may sound sweet, but there’s really not much to like – much less love – about love handles, those fluffy folds of fat to sitting on top of your hips. But once you’ve got them, they can be tough to get off. Your best bet? A combo of targeted exercises, a healthy diet and the right level of relaxation.

Exercise

Burn additional calories with exercise each day, and you’ll see changes in your weight, but to whittle down your waist, try these specific types of activity.

Cardio. Getting your heart rate up is good for multiple reasons but also important to make your middle smaller. If you’re not interested in high-intensity workouts like running, even fast walking and low-impact activities like swimming will do the trick.

Planks. You might think sit-ups and crunches are the go-to exercise for tummy troubles, but many experts agree that planks are even better if you’re hoping to lose your love handles. A proper plank seems simple, but it’s not easy. It takes maximum effort and strength. Make sure you’ve got proper form. We like this site for basic plank instructions.

Eat

What you eat obviously affects your weight, but it really matters when trying to tackle fat around your middle.

Add

Fiber. Increasing your soluble will fill you up (meaning you’re likely to consume fewer calories each day). Plus, foods high in soluble fiber often have probiotic benefits, aiding your digestion and are usually packed with nutrients too, which will boost your overall health.

Protein. Like fiber, protein will keep you feeling satisfied longer and can cut down on the temptation to snack.

Water. Staying hydrated is key to health in general, but drinking plenty of water can help reduce stubborn belly fat. Try for at least 64 ounces of still or sparkling water each day.

Lose

Sugar. Added sugar gives you little in the way of nutrition but packs a major caloric punch, and fructose in particular has been proven to increase weight on your waistline. Ditch the cookies and candy and reach for whole fruits when you need a sweet treat.

Alcohol. Booze is a known offender when it comes to piling extra pounds around the mid-section, hence the “beer belly” description. Alcohol itself can be high in calories, specifically from sugar, plus, it can affect your appetite, causing you to eat more than you would without it.

Also

De-stress. Managing stress is essential if you want to lose the love handles. Stress ups your body’s levels of a certain hormone – cortisol – that has been linked to weight gain in the midsection. There are lots of ways to achieve a lower stress level – journaling, prayer, meditation, talk therapy – so find what works best for you and make it a part of your daily routine.

Get enough sleep. This goes hand-in-hand with stress. When you’re more relaxed, you’ll be able to sleep longer and achieve more restful sleep, and both are crucial to reducing your belly fat. Be mindful about winding down your mental and physical activity before bedtime to help you sleep better, and ensure you set aside enough time for the right amount of sleep. Most people still need at least seven to eight hours a night.