To prevent yourself from gaining weight due to inadequate sleep, aim to get seven to eight uninterrupted hours of sleep per night. Focusing on working out the part of your body that bothers you the most may be tempting, but exercising the whole body may be a more effective way to slim down love handles. Spot training is not a worthwhile way to lose stubborn fat and has been shown to be ineffective in several studies 28 , A better way to lose resistant body fat is to incorporate whole-body moves into your workout and add in aerobic exercises that work a large number of muscles at once.
Studies have shown that exercises that work the whole body, like burpees or using battle ropes, burn more calories than traditional exercises like push-ups Adding high-quality protein to your meals can help you lose fat and maintain a healthy weight. Protein helps keep you full between meals and may even reduce the urge to snack Furthermore, studies have shown that diets rich in protein are more effective at reducing belly fat than diets that are low in protein 32 , Additionally, following a high-protein diet may help you maintain your weight once you have reached your goal Including high-quality protein sources like eggs, nuts, seeds, legumes, seafood, poultry and meats in your meals may help reduce excess fat, including love handles.
Cardiovascular or aerobic exercise is defined as any activity that raises your heart rate for an extended period of time. Aerobic workouts help burn calories and reduce excess fat on the body, which can help slim down love handles 35 , Many people feel intimidated by the high-intensity nature of some aerobic workouts, like spinning or running.
However, there are plenty of low-impact, beginner-friendly aerobic workouts that are easy to do. Swimming, working out on the elliptical machine or simply going for a brisk walk are all excellent ways to get into an aerobic workout routine.
Experts like the Centers for Disease Control and Prevention recommend at least minutes per week of moderate-intensity aerobic exercise. Though water is the best fluid to drink, many people tend to reach for sweetened beverages like sports drinks, teas and juice when they feel thirsty. The calories and sugar found in sweetened beverages add up and can cause you to gain fat around the waistline.
Studies have shown that a higher intake of sugar-sweetened beverages is linked to weight gain, specifically in the abdominal area 38 , Swapping refined carbohydrates like white bread, pasta and white rice for nutrient-dense complex carbs like sweet potatoes, beans, oats and brown rice can help you shed belly fat.
Unlike refined carbs that leave you feeling hungry, complex carbs keep you feeling satisfied throughout the day and may help you eat less. Studies have shown that including fiber-rich carbohydrates in your diet can help you lose weight, which can help slim down love handles 41 , One study of 48 people found that those who ate oatmeal at breakfast stayed fuller longer and ate less at both breakfast and lunch than those who consumed cereal Choosing fiber-rich complex carbohydrates over refined carbohydrates is a great way to lose weight and get rid of love handles.
High-intensity interval training HIIT might be one of the most effective workouts for losing body fat. HIIT workouts involve short bursts of intense aerobic exercise, each followed by a recovery period.
These workouts are quick and effective, and numerous studies have shown that they can help you lose body fat. A recent review of 18 studies that included over people found that HIIT was more effective at reducing body fat and improving cardiopulmonary fitness than traditional, low-intensity, continuous exercise One study that included 39 women found that adding HIIT to workouts was more effective at reducing belly fat than traditional training alone Focusing on your food and paying more attention to how you feel while eating can help you shed pounds from your midsection.
Mindful eating is a practice that can help you gain control of your eating habits and may lead you to consume fewer calories. Mindful eating involves paying attention to hunger and fullness cues, eating slowly without distraction and understanding how food impacts your mood and health. This is an excellent way to get healthier, both physically and mentally, and has been shown to be an effective method for weight loss.
One study of 48 overweight and obese women found that mindful eating practices led to a greater loss of belly fat and reduction of cortisol levels, compared to no intervention Fortunately, pilates is a beginner-friendly exercise method that is beneficial for toning the abs.
The practice helps improve flexibility, posture and core strength One study of 30 overweight and obese women found that eight weeks of pilates significantly decreased body fat, waist circumference and hip circumference In fact, one study of 50 elderly women aged 60 and over found that eight weeks of mat pilates significantly reduced body fat while increasing lean body mass Drinking too much alcohol has been linked to obesity and an increase in body fat, especially in the midsection 53 , In one study of over 2, people, moderate and excessive alcohol consumption was linked to a higher risk of overall and central obesity Alcohol also increases feelings of hunger by stimulating brain cells that regulate appetite, which may cause you to consume more calories 56 , Plus, many alcoholic beverages are loaded with calories and added sugar, which can cause you to gain weight.
One of the simplest ways to get rid of love handles is to eat a diet rich in whole, unprocessed foods. Studies show that people who eat lots of processed foods are at a greater risk of obesity, along with chronic diseases like diabetes and heart disease 59 , 60 , Incorporating more whole, natural foods into your diet is an excellent way to shrink your waistline.
Healthy whole foods include vegetables, fruits, nuts, seeds, lean proteins and whole grains. Preparing meals made with whole foods at home, rather than opting for premade dishes, may be another great way to lose love handles.
Trying a new exercise routine, eating fewer processed foods and getting more fiber throughout the day can help you attain a slimmer waistline. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics.
Health Tools. By Madeline R. Reviewed: April 16, Medically Reviewed. Here is a typical email that truly will require a video to explain the stroke this Here are some of the samples of rigorous workouts that will help relieve your guilt and calories when overindulging during Here is a common question from a future Army soldier on his path to Rangers about how to reduce cramping while running. Here's Stew Smith's advice to a police officer truggling to regain his fitness after recuperating from a serious injury.
Get the scoop on discounts, pay, benefits, and our latest award-winning content. Right in your inbox. View more newsletters on our Subscriptions page. Here is a workout I like to do to check progress, or lack thereof, in a variety of running styles and benchmark distances. It is possible to get through your training program with running only a few days a week, but your risk future injury. The focus is to run shorter and faster runs in the week and a long slower run at a comfortable pace on the weekend.
Most of the time, I receive emails from people who are seeking to pass their PFT, and just as many who wish to max out their There's a good reason why the military and law enforcement are now testing speed and agility.
If you were the fitness king for a day and could create a fitness test for yourself to qualify for any job or goal, what Using a kettlebell complex, you can create a circuit of leg and core-activating movements that challenge not only the legs As we age, non-impact cardio options start to become favorites, especially if the knees are aching and the body is carrying How to Lose Stubborn Love Handles.
Help me lose them. As with any abdominal fat-loss goal, you need to concentrate on three areas to help firm your midsection: 1. Healthy Diet to build energy and burn fat ; 2. Cardiovascular and resistance training to burn fat and build muscle ; 3. Here is how I would break it down to get rid of those "love handles": Related Video:. All rights reserved. This material may not be published, broadcast, rewritten or redistributed. You May Also Like.
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