We hate the flab that hangs next to our ribs. Everyone wants to know how to lose love handles. Thankfully, love handles don’t have to stay with us forever. Getting rid of them is less of a task if we know more about them. We share a few strategies to help you do just that.
What are love handles?
Love handles refer to the loose skin that extends from our hips. They are particularly noticeable when a person wears tight clothes. That said, skinny jeans alone don’t cause them. Simply put, they are signs of excess fat around the hips and abdomen.
What causes them?
The primary cause of love handles is fat retention. Fat collects in our bodies when we don’t burn as many calories as we consume. It becomes visible, especially around the hips and waist.
Fat gathers when there is too much cortisol in the body. Another trigger is age; it tends to accumulate as we grow old. Moreover, a lack of physical activity emphasizes it.
Also, the fat tends to build up when we are sleep-deprived. Conditions that slow our metabolisms, such as hypothyroidism or an underactive thyroid gland, make burning it off difficult.
Are they dangerous?
Love handles themselves aren’t risky but may be indicative of other health conditions. They usually point to high blood pressure, high cholesterol, heart disease, stroke, and Type 2 diabetes. Therefore, preventing love handles will give your health a boost.
How To Lose Love Handles Fast With These 7 Simple Exercises
These straightforward exercises will cause your love handles to drop off your sides. Here’s how to do them.
1. Sledgehammer strikes
Grab the sledgehammer. Put your left hand on its bottom and your right near the hammer. Raise the hammer over your right shoulder, above your head. Bring it down to the center of a tire, then switch sides.
2. Running Planks
Get into the plank position. You should be face down on a mat, your feet touching. While lifting your hips above the ground, use your toes and forearms to support your bodyweight. Maintain a straight core and a neutral spine.
3. Oblique Press
Kneel on your left knee, your right foot out in front. Keep your foot flat on the floor at a 90-degree angle. Grab a weight with your right hand and extend your arm to the right. Bend it at a 90-degree angle with your fist in the air.
Reach up with your arm extended straight into the air. Bend your body to the left and touch your fingertips to the ground. Use your oblique muscle to pull yourself back to the starting position. Do three sets of this exercise, 12 times each.
4. Side Plank Crunch
Get into the side plank position with your right elbow. Your right foot should be slightly in front of your left. Tighten your core. Pull your right knee towards your chest.
Execute a crunch with your left elbow and pull it toward your chest. Then, stretch to the side plank position. Do three sets of 12 repetitions.
5. Plank Up-Down
In the plank position, stretch your arms out straight underneath your shoulders. Squeeze your bottom and pull your abdominals towards your spine.
Lower yourself onto your forearm with one arm. Do the same with the other. Move upward, one arm at a time, to the extended plank. Don’t rock your hips because you’ll need to tighten your core.
6. Global Obliques
Stand, keeping your legs more than a shoulder’s width apart. Turn your toes outward slightly. Tuck in your tailbone. Carry a dumbbell in your hand and stretch your arms above your head as far as possible.
Then, bend from the hips and stretch your body to the right. Your shoulders and hips should square forward. Rotate your legs each time you do this.
Turn to the floor when you cannot reach any further. Then, twist face front, breathe out and pull yourself back up to the center.
7. Passing the ball
Another exercise you can try is Pass The Ball. These are bicycle crunches taken to a slightly higher level.
Lie flat on the ground and pull your abdominals to your spine. Push your chest forward and pull your right knee towards it. You should hold a ball in your left hand. Pass it under your right knee to the other and crunch it.
How To Lose Love Handles With A Natural Diet
Diet plays a part in helping us to get rid of excess weight. These superfoods will help you stay healthy and lose your love handles as well.
First of all is salmon, which is full of Omega-3 fatty acids. According to a study, it helps weight loss and reduces the risk of heart disease. Salmon also contains prostaglandins (compounds that control bloat).
2. Greek Yogurt
Greek yogurt is also able to remove your love handles. It puts an end to hunger pangs while being low in calories. This superfood controls those late night cravings. Topping it with raisins, fruit or oats will turn it into a filling snack. According to Harvard University, it is a protection against weight gain.
Also on this list is flaxseed. Flaxseeds contain high levels of Omega-3 fatty acids and will help you get rid of love handles. According to this study, it manages metabolic syndrome when combined with walnuts.
Berries also remove unsightly love handles. They are high in antioxidants but low in sugar. A cup a day will tone your abs. Furthermore, they eliminate free radicals and bloat. This research details how bilberry extract eliminates hyperglycemia.
Also on this list are nuts. These may have calories but do help with weight loss. A handful a day removes love handles. They contain Omegas and other healthy fats. Here is evidence that nuts have cardioprotective effects.
Soy is high in protein, fiber, and antioxidants. It is also available in every supermarket. Soy is a healthy alternative for those who are lactose intolerant. This study proves that it lowers blood pressure to some degree, though more research is needed.
Wholegrains satisfy hunger more than refined ones and are excellent for reducing those love handles. They also lower Protein C, which is responsible for bloat.
In all, if you want to lose your love handles, you need to put effort into making the right nutrition and lifestyle choices. Exercise and a healthy diet will keep your love handles from accumulating.