how to get rid of love handles
Belly Fat

The Ultimate Guide to Losing Love Handles For Good: 6 Tips and Tricks

Do you want to know how to get rid of love handles? Welcome to the club! Love handles are a common problem for men and women, and it’s time to take the word “love” out of them because they certainly aren’t something worth bragging about. Love handles can make us feel self-conscious and leave us feeling unsatisfied with or without clothes. 

But there is a light at the end of the tunnel. 

You don’t have to live with them forever. With serious dedication and the right lifestyle change, you can say goodbye to love handles forever. 

In this article, we are breaking down:

  • The causes of love handle
  • Why now is the right time to get rid of them
  • Best ways to get rid of love handles 
  • One easy way to reduce love handles without doing extra work
  • Best exercises to target love handles

So, if you are ready to live a love-handle-free life, and get your body snatched for the summer, I urge you not to miss out on the gems I’m dropping! 

What are Love Handles?

What are Love Handles?

Love handles, also known as muffin top, is the accumulation of excess fat in the hips and sides of the waist. This problem area can be difficult to reduce, and it may make you feel self-conscious. 

Even though there isn’t one exact cause of love handles, the good news is that you can make some simple lifestyle changes to help reduce them. 

What Causes Love Handles? 

Several factors can contribute to having love handles, including fat accumulation, poor eating habits, stress, genetics, hormones, and lack of exercise. 

Although there is no way to spot reduce love handles, understanding what causes them can help you make the lifestyle changes necessary to lose them in a healthy manner. 

Here are some common causes of love handles:

Fat Accumulation: Fat accumulation is the primary cause of love handles. As you gain weight, your body stores excess fat in your midsection. 

Eating Too Many Refined Carbs and Sugar: Eating too much sugar and processed foods can lead to insulin resistance, which can cause your body to store more fat in the abdominal area. 

Stress: Chronic stress creates the hormone cortisol, which can cause your body to store more fat around the midsection.

Genetics: Your genetics play a role in where your body stores fat. Some people are naturally prone to storing fat in their bellies, while others store fat in different areas. 

Lack of Exercise: If you don’t exercise regularly, your body isn’t burning off the calories you eat, so it stores them as fat instead.

Benefits of Getting Rid of Love Handles

There’s no doubt that love handles can make you feel self-conscious and frustrated with your appearance. Thankfully, they are relatively easy to get rid of. 

You not only benefit from having a flat waist and slim back, but many other advantages come with eliminating your love handles, including:

Higher confidence: Seeing the results of your hard work will boost your self-esteem and help you feel better about yourself. 

Healthier body: Shedding excess fat around your waist will help you become healthier overall and reduce the risk of certain health conditions.

Better fitting clothes: With a slimmer midsection, you can enjoy wearing clothes that actually fit properly. 

More toned and defined waist: Getting rid of your love handles will help create a more aesthetically pleasing silhouette and allow you to show off your toned waistline.

1. Eat a Low Carb Diet

how to get rid of love handles diet.

Eating a low-carb diet is one of the best ways to lose love handles. Eating fewer carbohydrates reduces the amount of glucose in the blood, which in turn lowers insulin levels. 

High insulin levels promote fat storage, especially around the midsection, so reducing insulin levels can help shed more pounds easily. 

A low-carb diet also helps you feel fuller longer, reducing cravings and overeating.

For the best results, prioritize eating nutritious foods such as lean meats, fresh fruits and vegetables, whole grains, nuts, seeds, and legumes.

These foods provide essential nutrients such as vitamins, minerals, and antioxidants your body needs for healthy weight loss. 

Also, be mindful of your fat intake. Unsaturated fats are healthier than saturated fats and should make up the majority of your fat intake. Monounsaturated fats, found in avocados, olives, nuts, and nut butter are especially beneficial for reducing belly fat.

[Read: Top 10 Best Foods to Lose Belly Fat for Women: Eat Your Way to a Slimmer Waistline]

2. Get More Sleep

Getting enough sleep can not be overstated, especially for losing love handles. 

Studies have shown that adults who get 7-9 hours of sleep each night are less likely to gain weight than those who get less sleep. 

Quality sleep can help your body regulate hormones like cortisol, which is known to increase belly fat. 

When you find it challenging to get enough restful sleep, try establishing a consistent bedtime routine, reducing your caffeine intake, avoiding screens in the bedroom, and exercising regularly. 

3. Reduce Stress

Stress and love handles

Stress and tension can lead to an increase in love handles. The key to slimming down your midsection is reducing your stress levels and easing tension.  

Here are some tips on how to reduce your stress levels:

Practice Mindfulness: Mindfulness is a great way to reduce stress. Take some time each day to practice mindful activities such as yoga, meditation, or tai chi.

Take a Break: Regular breaks throughout the day will help to reduce stress and give you more energy. Try taking a walk during your lunch break, or even just taking a few minutes away from your desk.

Get Plenty of Sleep: Sleep is essential to reducing stress. Aim to get 7-9 hours of sleep each night so your body can recover, rest, and recharge.

Exercise: Exercise is an excellent way to reduce stress. Not only does it release feel-good hormones like endorphins, but it also helps to boost your mood. 

4. Drink Belly Fat Smoothies

It may seem strange to think about drinking your way to losing love handles, but it’s actually a great option. 

Belly fat smoothies are a great way to fight the excess fat around your waistline without relying heavily on dietary changes or strict exercise plans. 

Belly fat smoothies commonly contain ginger, dark leafy greens, lemon juice, and other natural ingredients. For your body to receive all the vitamins and minerals it needs, use organic fruits and vegetables as much as possible. 

Try this simple smoothie recipe for a quick, nutritious belly-melting drink: 

  • 1 cup of spinach 
  • 1 cup of kale
  • 1/2 cup of frozen berries
  • 1/4 teaspoon of ginger 
  • 1/4 teaspoon of green tea
  • 1 tablespoon of lemon juice 
  • 2 tablespoons of honey (optional)
  • 1 cup of cold water

Together, these superfoods make a powerful drink that boosts your metabolism, making weight loss a breeze.  

[Read: How to Get a Flatter Stomach By Drinking These Top 8 Healthy Detox Drinks]

5. Do HIIT Training 3 Times Per Week

HIIT stands for High-Intensity Interval Training, which involves alternating between short bursts of intense activity and rest periods. This type of workout has been proven to help with fat loss, muscle gain, and even increasing overall endurance. 

The Benefits of HIIT Training:

  • Burns fat in less time than traditional cardio workouts
  • Increases metabolism and calorie burn for up to 48 hours after the workout
  • Improves cardiovascular health
  • Boosts energy levels
  • Increases strength and endurance

Best HIIT Workouts For Love Handles


Start in a standing position, then lower into a squat position into a plank. Jump back into the squat position. From there, jump up into the air and land back in a squat position. Preform 10-15 reps of 3 sets.

Plank Jacks

Begin in a plank position, then jump your feet out to the side and back in. Repeat this sequence as quickly as possible. Preform 4 sets for 20-60 seconds.

Mountain Climbers

Start in a plank position, then bring one knee up towards your chest, alternating legs as quickly as possible. Preform 3 sets for 20-60 seconds.

Jump Squats

Begin in a squat position, then jump up into the air, extending your arms above your head and landing back into the squat position. Preform 3-4 sets of 10-15 reps.

Alternating Lunge Jumps

Start with one leg forward, lowering into a lunge position. Then jump up and switch legs in midair. Land back in a lunge position with the opposite leg forward.

Best Exercises for Love Handles

Exercising is an important part of losing love handles and toning your abdominal muscles. To maximize the effectiveness of your workout, it is important to choose exercises that target the area you wish to tone and burn fat. 

Fortunately, there is a range of exercises specifically designed to target the love handle area. One such example is Emi Wong’s 10-minute love handle workout

This unique workout combines planks, Russian twists, hip dips, crunches, and planks in dynamic movements that will have your stomach sculpted and toned in no time.

When doing the exercises, it is important to keep your movements slow and controlled. Focus on your breathing, hold each position for a few seconds, and pay attention to the tension in your abdominal muscles.

6. Try an Ab Stimulator Belt

Image by: MarCoolTrip *Sponsored

If you’re looking for an extra boost to get rid of your love handles without the work, an ab stimulator belt may be the answer. These belts use electrical impulses to stimulate the muscles in your abdomen, leading to increased muscle toning. 

The belt wraps around your stomach and has a control panel that lets you adjust the intensity of the electrical impulse.

Using an ab stimulator belt will not only help you burn fat but can also tone and strengthen the underlying muscles. It helps to build strength in the lower abs, obliques, and deep core muscles, which can all help to reduce love handles. 

Research has found that regular use of the ab stimulator belt will not help with weight loss, but can significantly reduce waist circumference and strengthen abdominal muscles.

The belt will help you tone your waist, but you should not depend solely on it to achieve the desired results. Pair the belt with a healthy diet and exercise program for the best results. 

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