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8 Simple Steps to Get Rid of Love Handles

Despite their cute name, there isn't much to love about love handles.

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 a challenge to lose.

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.

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.

Step #1 – Eat A Healthy, Balanced Diet

When it comes to getting rid of your love handles, good nutrition is going to be a key part of your plan.

Many guys that want to lose their love handles will think about going on ‘a diet', which usually consists of cutting carbs or only eating salads.

These approaches are highly popular, but very rarely work for the long-term. They're quick fixes that eventually lead to falling off the diet, and oftentimes gaining more weight back.

We have a saying here at the Fit Father Project, which is, “You can't out-exercise a bad diet”.

This simply means that no matter how much exercise you do, if you're not eating healthily, you're basically wasting your time!

If your eating habits are poor, you're not going to be able to outrun the belly.

Essentially, there are two elements to healthy eating. The first is to eat a balanced diet; the second is to consume fewer calories than your body needs.

To manage these two things easily, start by looking at your meals.

The perfect meal plate is a ½ plate of vegetables, ¼ plate of protein, and ¼ plate carbohydrates.

This is enough basic nutrition advice to improve your eating habits and is very easy to put into practice.

Step #2 – Boost your intake of protein

Start adding high-quality protein to your diet if you don’t consume enough. This helps you lose fat and keeps you feeling full longer.

As proof, there were studies done that showed that diets with more protein helped to reduce belly fat faster.

Step #3 – Set up an aerobic fitness routine

Cardio is essential for reducing body fat. You should start regular aerobic exercises to get rid of love handles. Also, it would be great to consult with a professional trainer who can advise you on the optimal exercise program.

Maybe you could start with 30 min of jogging or running every other day and then slowly increase the time.

Step #4 – Drink Water to Stay Hydrated

Properly hydrating your body is a must for optimal health.

Though water is the best fluid to drink, many people tend to reach for sweetened beverages like sports drinks, teas and juice when they feel thirsty.

The calories and sugar found in sweetened beverages add up and can cause you to gain fat around the waistline.

Studies have shown that a higher intake of sugar-sweetened beverages is linked to weight gain, specifically in the abdominal area.

What’s more, liquid calories don’t have the same effect on hunger as solid food, making it easier to drink an excessive number of calories and sugar.

Instead of sugary beverages, hydrate with plain or sparkling water, or unsweetened tea.

Step #5 – Do Russian twists

Russian twists can be effective since they are more intense than ordinary sit-ups.

Take a seat on the floor with your knees bent. Use dumbbells or a medicine ball for added weight while twisting your torso from one side to the other.

Step #6 – Cut Back on Alcohol

An easy way to cut calories and lose weight is to cut back on alcoholic beverages.

Drinking too much alcohol has been linked to obesity and an increase in body fat, especially in the midsection.

In one study of over 2,000 people, moderate and excessive alcohol consumption was linked to a higher risk of overall and central obesity.

Alcohol also increases feelings of hunger by stimulating brain cells that regulate appetite, which may cause you to consume more calories.

Plus, many alcoholic beverages are loaded with calories and added sugar, which can cause you to gain weight.

While drinking small amounts of alcohol has been linked to health benefits like a reduced risk of heart disease, drinking too much isn’t good for your overall health or waistline.

Step #7 – Do bicycle crunches

Lie on your back with your legs straight and your hands behind your head, not clasped. Start by lifting your shoulders and upper back off the floor. Move your right elbow toward your left knee and then switch the sides.

You should do this exercise as quickly as possible.

Step #8 –Make Sure You Get Enough Sleep

We know as a busy Father it's not always easy to get a lot of sleep in each night, but it is essential to your well-being AND your efforts to get rid of love handles.

In order for your body to balance hormone levels and rebuild muscles, it's recommended that you get a minimum of 7 hours sleep every night.

When you sleep, there are a few different hormones that get affected, that can directly impact your ability to lose belly fat and your love handles.

Cortisol is your stress hormone. Higher levels of cortisol have been shown to create fat storage around your midsection, which is what leads to the development of love handles.

Ghrelin is your hunger hormone. The more you have of it the hungrier you will feel, so lowering your levels is good!

Leptin is the hormone that makes you feel full. Having more of this will help to prevent you overeating during the day.

Getting into a good habit of winding down before sleep will help you get good quality sleep too.