Here’s How you Can Lose Love Handles

Updated on February 24th, 2020
how to get rid of love handles

Love handles are the chunks of fat that sit on the side of the waist. They are the cause of much concern among adults and prevent them from wearing the kind of clothes they like. Love handles appear more pronounced especially when combined with tight clothes.

Just like several other kinds of fat, the underlying cause of love handles is fat retention. The body accumulates fat when the number of calories burnt is less than the calories consumed by the body in a day, over a long period of time. This results in fat cells accumulating in various parts of the body, the waste being one of them.

In fact, a study presented at the European Society of Cardiology stated that those with normal weight and obesity accumulated centrally were 50% more likely to die than those without. There are several factors that cause love handles. Some of them are:

  • A higher than normal amount of certain hormones, especially cortisol
  • Age
  • Sleep deprivation
  • Lack of physical activity
  • Improper dietary habits

How to Get Rid of Love Handles

CURE 1: Exercises

1. Lift weights

Adding weights to your routine can be extremely beneficial. While weight training can also be called strength training or resistance training, it essentially involves working your body against the resistance or weight of a given object, be it dumbbells or a resistance band.

How to do:

When strength training is combined with cardio or aerobic exercises, it helps convert fat to muscle, getting rid of love handles. Certain techniques can help target love handles specifically, and help gets rid of them over a period of regular exercise.

How much to do:

Combine strength training with cardio in your daily workout routine. If this isn’t possible, follow this at least every alternate day in order to consistently target the area and get rid of love handles.

[Read: Supplements for Belly Fat]

2. Cardio

Cardio(1) is an intensive workout that could involve anything from jogging to running and even swimming or using cardio specific equipment. It helps significantly in reducing the body’s fat over a period of time.

How to do:

Combine cardio with strength training to focus on losing fat and building muscle at the same time.

How much to do:

Do a combination of cardio and weight training on a daily basis. Even when you don’t feel like doing weights, make sure you don’t skip cardio as building up a good sweat will always help.

[Read: Exercises to Get Rid of Thigh Fat]

3. Add whole body moves

Aside from targeted exercises, it’s also helpful to add a few whole body moves to your workout routine. These help tone the whole body evenly, preventing any chances of disproportionate weight loss or muscle gain. Some of them include pushups, burpees, planks, mountain climber, and so on.

How to do:

Combine the whole body moves with the rest of your workout routine. When doing push-ups, for instance, do reps of 20 with a 30-second break in between.

How much to do:

Include such exercises in your daily workout routine or at least every alternate day. However, ensure that you only do one exercise a day, as doing two or more can overstrain your body. Figure out how many reps of an exercise you can do in one day (50 pushups, for instance) and gradually increase this number as your body becomes stronger.

[ Read: Lose Flabby Arm Naturally ]

CURE 2: Foods

1. Whole foods

whole body moves

Whole foods include nuts, vegetables, fruits, etc. and are unprocessed. They are a healthier option when compared to processed foods like fast food, crisps, carbonated drinks, etc. which add to the body’s fat.

How to use:

Gradually eliminate the consumption of fast food from your diet and include more nuts, vegetables, and fruits. They contain a multitude of nutrients needed to keep your body healthy and aid in the process of losing weight. Proteins are a must when you workout as they help build muscles as the exercises get rid of the accumulated fat.

How much to use:

Start consuming a few fruits like apples, bananas, guavas, etc. in your breakfast. Combine them with any cereal of your preference if you don’t want to eat them as they are.

[Read: Exercises to Reduce Neck Fat]

2. Quinoa

Quinoa is proven to be an effective means of helping reduce the body’s fat and lose weight. It’s abilities to increase the rate of metabolism(2) and high protein content help in the process.

How to use:

Combine it with meat or vegetables in your meals in order to ensure the intake of a balanced, high-protein diet.

How much to use:

Include quinoa in at least one of your meals, be it lunch or dinner. This will ensure a standard intake of protein and a consistent boost to your metabolism, helping you get rid of your love handles.

3. Dark chocolate

dark chocolate
Image: ShutterStock

Dark chocolate is proven to be an effective tool that can prevent you from eating more than your body needs. Eating dark chocolate after meal signals to your body that it’s full, thereby preventing excessive snacking(3). The nutrients present in dark chocolate too are highly beneficial for the body.

How to use:

Have a bit or two of dark chocolate after your meals in order to prevent further snacking, which is often the cause of an excessive fat build up in the body.

How much to use:

Consume a small cube of dark chocolate after lunch or dinner every day to prevent further snacking and also reap the benefits of the many nutrients it contains.

[Read: Amaranth: Secret Super Food to Lose Belly Fat]

CURE 3: Lifestyle Changes

Apart from the above-mentioned exercises and dietary changes, there are several lifestyle changes that can help you get rid of love handles over a period of time. These include:

  • Cutting back on processed foods
  • Reducing alcohol consumption
  • Drinking more water
  • Getting adequate sleep

Bottom Line

Love handles, aside from other forms of fat can make one conscious of their body and thus uncomfortable, especially in public. However, a determined effort to include exercises in your daily routine, aside from certain dietary and lifestyle changes can go a long way in helping you become fit once again.


1. Will Consuming More of These Healthy Foods Quicken the Process of Losing Fat?

The healthier your diet, the healthier you will be. However, make sure to eat certain foods in moderation as excessive consumption can also be harmful.

2. Can I Have a Cheat Day Every Week?

Yes, you can. However, ensure that you stick to a healthy diet throughout the week, so you can be a little more carefree on the weekends. As long as you burn the excess calories you consume, you’re good to go.

3. Can Crunches Help Get Rid of Love Handles?

Crunches alone cannot help get rid of love handles as love handles don’t have any muscles that can be toned; they’re merely reserves of fat and an appropriate diet combined with burning calories can help get rid of them.

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