5 Fast and Easy Ways to Get Rid of Love Handles at Home

All of us has a problem zone when it comes to losing weight. While others struggle to lose fat from their arms, yet for some, fat gather in the hips and thighs. One may end up spot treatment, toning up, or lose weight in one place when it comes to the sections of fat on the sides and front of your belly. It is the love handles that are so stubborn to get rid.

Love handles are zones of stubborn fat that we gain easily and last that disappear. They are the excess fat that gets deposited on the side and front of the waistline. You’ll need to change some aspects of diet, exercise, and your lifestyle to help lose weight and tone up your stubborn fats. So, do I need to invest in the machine and other supplements to get rid of these fats fast and easy?

Can I Get Rid of Love Handles at Home?

If you’re in a bit of hesitation, yet optimistic seeing positive results, read and learn the simple ways on how to get rid of love handles at home that is fast and easy.

#1 Eat the right diet

• Do NOT skip breakfast

Missing meals will increase cortisol levels, so aim to eat three to four meals spread as evenly as possible throughout the day. Skipping breakfast will force your body to create more stress hormones. Make a habit of eating something first thing in the morning.

• Reduce your caloric intake but focus on healthy fats

It may sound counterintuitive, but you need to eat fat to lose fat. Eating a diet rich in avocados, nuts, seeds, olive/coconut oil, and fatty fish is shown to decrease abdominal fat.

• Focus mainly on lean protein, fruits, and vegetables

Replace onion rings, French fries, cupcakes, processed meats, white flour products, candy bars and potato chips with healthier foods that are loaded with nutrients.

• Limit carbohydrates (especially pre- and post-workout)

For those trying to lose weight, try eating every three to four hours. Instead of three large meals every day, eat 4-6 meals containing proteins, complex carbs, and good fats. This will increase your metabolism and help you burn fat fast.

• Refrain from eating processed foods and junk foods
• Stay hydrated

Drinking plenty of water is critical to losing your love handles. When your body is dehydrated, it’ll do everything in its power to hold on to water and trick your brain into thinking it’s hungry rather than thirsty, she says. Shoot to drink a gallon every day.

#2 Commit to Cardio Exercise

• Cardiovascular exercise is the classic way to burn excess body fat.
• Cardio exercises such as jumping jacks, jumping rope, jogging in place, burpees, jump squats, kickboxing are a great way to burn the excess fat stuck on your waistline while at home.
• Duration of 30 to 40 minutes of such activities per day for 4 days a week can help you get rid of love handles.
• Do not exhaust yourself completely. It’s not necessary to carry on all the activities in a stretch. Give your body a rest when needed.

Here are examples of Cardio Exercises: 

Push-Ups

To perform: Start in a push-up position (hands wider than shoulder-width). Do a pushup. Then, bend knees off the floor, and press back into your hips so your knees are directly beneath your ribs. Your arms should be straight pressing through the shoulders—you’ll feel it in your quads and shoulders.

Sit-Ups

To perform: Make at least 50 sit-ups. Lie on your back, knees bent, with your feet on the floor. Tighten your core and using your abs, pull your head and back off the ground until you are sitting upright, with your back completely perpendicular to the floor. Pulling your abs in again, slowly lie back down into start position.

Burpees

To perform: Start standing and place your hands on the ground and jump your legs backward until they are fully extended. Quickly jump your legs back towards your hands. Stand up quickly and jump with hands raised up to the ceiling. Repeat immediately when you land the jump. Do this for 30 seconds. 

#2 Workout your Back

Love handles aren’t just about your abs and obliques, you’ll also need to incorporate lower back exercises into your routine. Exercises such as: 

Superman

To perform: Remember to exhale as you lift your arms and legs up off the ground. Then, after a few seconds of holding your core in, inhale, as you lower your arms and legs back down.

• Lie face down on an exercise mat with your legs together and your arms extended over your head.
• Keeping your core muscles contracted, lift your arms, chest, and legs off the mat. Hold for 1 to 5 seconds at the top, then lower back down.
• Keep the neck long and in line with the spine. Pull the shoulder blades together.
• Use the back muscles rather than the glutes to power the lift.

Bird-dog

To perform: Start on all fours, lift your right arm and left leg, and then switch.

Glute bridges

To perform: Lie on your back with your feet near your butt and lift your hips off the ground. 

Plank

To perform:

• Lay on the ground on your stomach.
• Push yourself up on your toes and hands. Your arms should be shoulder-width apart and feet can be anywhere from shoulder-width apart to almost together (whatever works best for you).
• Your back should be flat, making a fairly even platform (or plank) from your shoulders to your heels; in other words, you back should not be arched or slumped towards the ground. This will help to keep your abs and back muscles engaged.

It won’t magically make your love handles disappear, but building muscle helps you burn fat and tone the muscles underneath the fat. 

#4 Supplement some simple home remedies

• Drink Lemon Water: Mix lemon juice in water and drink
• Consume Apple Cider Vinegar: Mix apple cider vinegar with water and drink
• Drink Green Tea: Prepare green tea and drink daily
• Use Garlic: Eat 2 to 3 cloves of garlic daily or add it to your salad.
• Consume Coconut Oil: Start from 2 to 3 teaspoons of coconut oil at a time daily, and increase it to twice or thrice a day eventually. 

#5 Tracking Progress and Staying Motivated

Keeping a positive mind and energy would help a lot achieve your goals. In tracking progress, it is important to monitor your weight and size. By using a tape measure and a weighing scale, you can track your progress whether you’ve loosened weight or size.

Don’t get discouraged in case you can’t see results even you’ve done everything. Again, keep a positive mind and stay focus on your goals. You have been working on it so it won’t be too long that love handles hanging around your waistline. 

More Ways for You 

• Get enough quality sleep for your body systems, especially your digestive system, to work properly.

• Lessen alcohol intake. Drinking alcohol kicks fat storing into high gear. This happens because alcohol releases cortisol that suppresses the production of testosterone.

• Talk to your doctor. If you do notice your waistline getting bigger, without any lifestyle changes, you should schedule a visit to see a doctor. This could rule out any hormonal imbalances (like a thyroid problem), other health concerns, or to evaluate whether a change in medication could help you in losing those love handles.

• Set a ‘stand up’ calendar reminder. Try setting a calendar reminder on your phone or work computer to stand up once an hour.

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