By the time you’re reading this article, you probably have love handles. Lots of people do, but it’s really not a big deal because they’re the first to come and the last to go. We’re talking about the excess fat around your waist, of course, and how to get rid of those love handles.
No matter how much you exercise, they don’t seem to go away and your body is stuck with those two bumps on the sides. But don’t despair, there is a solution to your problem! You probably think you need to overwork your body, change your fitness regimen, and you would be right, but that is only secondary. The first and foremost thing to do is change the way you eat.
According to leading fitness experts, eating right is the best way to lose love handles and actually lose excess fat on your body. By real food, they mean to throw everything away processed, chemically modified, or packaged food out of your schedule and replace them with whole foods like fruits, vegetables, anti-inflammatory roots and herbs, recommended meats and eggs, and some healthy fat, as no diet is complete without it.
If you are ready to start the process, here is a little guide to help you change anything you need to change to get rid of your love handles. It’s not easy, but with enough dedication it will work.
1. How should you eat to get rid of love handles?
Before you “cut carbohydrates!” Call, don’t do it. Carbohydrates are an essential part of your diet and you need the healthy ones to get enough energy and a fast enough metabolism. If you don’t, your body will go into preservation mode and save as much as possible – fat burning is simply last on the list. While we are looking at fats, you want the healthy ones.
Avocados, seeds, nuts, oily fish, olive or coconut oil. You need some to get rid of these love handles. One way to do this is to replace butter with oils and your soft cheese with a hearty, but healthier, hard cheese.
Aside from fat, you also need to be careful about the type of carbohydrates and proteins you are eating. Grass-fed beef trumps the regular stock on the market, and cage-free eggs do the same as the “normal” ones. Organic meat and milk not only taste better and are healthier, but also contain up to 50% more omega-3 fatty acids Linoleic acid.
You will be grateful for this when you find yourself losing fat. Apart from that, you want to have enough vegetables in your meal as well. Celery, spinach, cucumber, whatever you want – they’re healthy, eat them at home, at work, wherever you want.
You can use spices like turmeric (fresh, dried, your reputation!) Or ginger for their anti-inflammatory effects, and use stevia as a substitute for your traditional artificial sweeteners that are still fattening you up. The fake sugar may not have any calories, but it will make you crave carbohydrates and increase your appetite significantly.
This diet, and indeed the whole procedure, is so finely tuned that you need to look at the everyday vices as well. Most people drink coffee and that’s perfectly fine as long as it is no more than 1-2 cups a day. Sugar, creams, milk, sweeteners, you want to forget all of that. Maybe add some agave and almond milk, maybe add a few beans with vanilla, maybe replace everything with decaffeinated green tea.
Whatever You Like. If you drink alcohol, it can be the cause of your love grips and the solution to them as well. Wine, beer, cider, and other low-alcohol beverages have over 100 calories per glass! Count your calories well, they will pile up quickly and especially quickly if your weekends are heavy with alcohol.
2. That’s OK, but WHAT should you be eating to lose fat?
When it comes to protein, you’ll want chicken (in all forms, as long as it’s natural!), Lean beef, ground turkey, fish like tuna, salmon, tilapia, steak, shrimp, and even tofu if you’re a vegetarian. You can also mix with whey protein powder, pea protein, or hemp protein. You need these every time you eat so don’t forget about them!
You have to be much more calculating with carbohydrates. If you’re looking for complex carbohydrates, consider using sweet potatoes, quinoa, oats, wild or brown rice, or whole wheat pasta. Whatever you eat, remove it and replace it with Ezekiel bread. You will thank me later. Eat these carbohydrates three to four times a day.
When choosing which fats to consume, remember that they must be natural and healthy. So consider nuts like almonds, pecans, cashews (or even nut butters), oils like coconut or olive oil, hummus, avocados, olives, and so on. You can eat these twice a day.
There is a popular urban myth that you can eat as much fruits and vegetables as you want. Well, that’s only partially true – vegetables rarely throw things out of balance, and the most effective ones for weight loss are beet greens, chard, watercress, kale, and spinach. Eat them every time you eat something.
However, the wrong part of this myth is that you can eat as much fruit as you want. You should avoid sugar-rich or dried fruits and save your tomatoes (I know, right), eggplant, watermelon, avocados, and berries like blackberries, strawberries, and raspberries. Eat these twice a day, with one serving being a piece of fruit or half a cup of berries or chopped fruit.
If we don’t have scales or have never measured your food before, here are some things to keep in mind: Protein should basically be the size of your fist. Complex carbohydrates should be the size of your palm and healthy fats about the size of a golf ball. Your veggies are two handfuls.
Here are a few meals that you can prepare to get your weight loss mechanisms going:
3. Sample meals to help you get rid of love handles
This nutrition plan will help you get your weight loss mechanisms going, lose love handles, and be healthier.
For the first meal Get half a cup of oats and boil them with water and cinnamon. Also a whole egg and three scrambled eggs (no yolks) with spinach, bell pepper, onions and a dash of coconut oil. If you must have coffee, take it with stevia and almond milk.
For the second mealTake a blender, toss in some black cherries, kale, almond milk, and some whey protein powder. A cup of unsweetened green tea completes this meal.
Meal number three: Take spinach, tomatoes, peppers and an avocado and make a salad. Throw in a chicken breast, some oil and vinegar, maybe a few spices, and you’re done. Half a sweet potato and another cup of unsweetened, decaffeinated green tea are the final touches of this meal.
Your fourth meal is usually after your workout, so all you need is a whey protein shake and an apple.
The next that fifth meal can be a bit fancier: salmon with a little garlic, asparagus and lemon, a large (but not too large) green leaf salad with a little oil and vinegar. Add another cup of green tea as before.
If you really need someone else, you can have one sixth meal before bed that is just scrambled egg. But don’t use it too much.
4. Lifestyle changes that will help you lose fat and ultimately lose love handles
Now let’s look at your lifestyle. Understanding what and when you are doing is extremely important in order for your lifestyle to match your goal of losing those love holds.
First and foremost – you need to sleep. To like, You really need to sleep to lose body fat. If you don’t, your hormones will go crazy and weight loss will not come with it. You don’t want to feel hungry all the time, you don’t want to slow your metabolism down, and most importantly, you don’t want to feel like you’re on the last ounce of energy and about to crash any moment. In short, you don’t sleep – you are stressed out. And when you’re stressed out, you want sugar, carbohydrates, and fat because they make the body produce serotonin, which soothes you. So get at least 7-8 hours a night.
Next, you need to rest. Don’t be all those people overworking themselves or dieting like there’s no tomorrow. This can have the opposite effect, and you can get stuck with the fat you are so desperate to get rid of. If you don’t rest, you will become stressed again and the body will make cortisol, a stress hormone. So concentrate, but focus on logical steps.
After all, you need to get your body to work. For everything you eat and do to be effective, your metabolism must be up to date. So, in the morning right after you wake up, take a 16-ounce glass of water with the juice of half a fresh lemon. It will help.
5. Workouts that will help you lose those love handles
Well you have to exercise. It’s pretty obvious. However, you also need to dispel the myths running around the gyms – that certain exercises work in certain areas and burn certain fats. Spot training, as they call it, is a nice idea, but it’s just an idea. Do HIIT cardio, full-body strength training, and long and long-distance workouts. These will help you lose fat from all stubborn areas and you will feel amazing.
If you want to build lean muscle, do compound lifts. Squats, deadlifts, thrusters, and hang cleans will all help by stimulating your metabolism to work on that excess fat even when you are at rest. If you want to work on your core and get stronger all around, do dumbbell squats and weighted boards. You are amazing for your strength.
If you want to shed as many calories as possible, use HIIT cardio workouts. Their effects are maximized as they work for up to 48 hours after you finish your workout, and jumping on a track or bike does wonders for the flabs you want to lose. If all of this sounds familiar to you because you’ve been to the gym for a while, try to shock your body. Pump up your cardio once or twice a week or do a brand new 45-minute cardio session that burns fat while still on the machine.
6th How do you train
If you are sketching a week, consider doing a full body weight training session on top of that first, third and fifth day. You should do high intensity interval training on your computer second and sixth day, with a long and stationary distance cardio on the fourth day. Like many before you, you should rest on the 7th day.
Here we go. If you want to get rid of love handles, follow these 6 steps (especially the nutrition part) and be patient. A balanced, clean diet and some exercise will burn the unwanted fat around your waist, improve your physique, and make you feel more confident than ever.