Love handle is the name given to the fat deposits on the side of the abdomen. Getting rid of love handles seems to be a very difficult task. The anatomic term used for love handles is oblique. If you want to get rid of love handles, you need to get rid of your total body fat.
Losing weight all over and achieving total body fitness should be your goal. A constant calorie deficit is the only way to keep the weight off. For this, you need to reduce the intake of high carbohydrate foods. Regular exercise and a healthy diet is the safest way to maintain a healthy weight. Taking fewer calories and burning them with daily exercise can only create a calorie deficit.
First and foremost, keep in mind that there is no shortcut way to get rid of love handles. We often get tempted by the claims many diet pill producers advertise for their so-called miracle pills or drugs. A good weight loss supplement can only work when you combine them with proper diet and exercise.
Ways To Get Rid of Love Handles Naturally
To keep your metabolic rate high, plan a fat burning diet. But don’t opt for the diet that contributes in slowing down the metabolism. Limit the intake of high energy density foods like red meat, starchy carbohydrates and saturated fat. Low energy density foods like fruits and vegetables should be the foundation of your diet. These foods which contain fewer calories per gram will provide essential nutrients like vitamins, phytochemicals and minerals your body needs to prevent any kind of disease and help you feel fuller at the same time.
Fiber rich food will help to flush out undigested fat, which is the one of the major culprits for producing love handles. You should drink large amount of water to raise the metabolism and burn fat to get rid of excess fat that is stored around belly.
As we have discussed earlier, reducing the total body fat will help to shed the weight around your waist area also. Aerobic exercise such as running, brisk walking, swimming, cycling and dancing are good ways to tone the troublesome spot as well as the whole body.
For those who seek to lose fat, American heart Association recommends cardiovascular exercise for 60-90 minutes daily. A minimum of 30 minutes exercise daily is necessary for burning calories and elevating your metabolism.
Doing basic exercise will no doubt help in eliminating some fat around the waist, but if you want to focus more on love handle areas, here are some specific exercises for you.
To tone the love handle area, you need to reduce the fat on your back and strengthen it. Here is how you can do it.
First of all, lie down on your stomach keeping your arms stretching at sides and slowly lift your head. Now slowly lift the knees and feet and move your legs back and forth rapidly for 20 seconds. Rest for few seconds and repeat again.
Lie down on your back and bend your knees. Place both the hands behind the head. Lift your head and twist to right and try to touch your right knee with left elbow. In the same way twist to left and touch left knee with right elbow. Do as many times as you can. This exercise will help to tone the muscle group around your waist.
Apart from this, all aerobic exercise brings heart rate up and helps burn calories to reduce body fat.