Both diet and love handle workouts or exercises can help you get fast results in getting rid of love handles.
This is for both men and women. While you may not reduce the handles in 3 days or just 2 weeks, you can get significant results with these foods and exercises.
In the preceding years, one of the most asked questions has been on how to get rid of love handles fast. From recent studies, it means that almost everyone, both male and female have at some point struggled with this problem.
- Love handles is the name that has been given to the area above the hip bones, which is where all the excess fat in the body is stored.
- Even though this is sometimes referred to as a muffin top, or a spare tire, regardless of the name you attach to it, no single person wants to have it.
The question is, therefore, how to get rid of love handles fast. It is significant to note down that this will involve more than just taking part in fat burning workouts, although that would be a great place to start.
When looking at how to get rid of love handles fast, you will realize that you apart from taking part in workouts, you also need to look at changing your diet, and combining this with the right set of core-centric exercises that are designed to help in reducing the middle area.
How to get rid waist fat fast
Having a body mass index, BMI that is within the acceptable range will not mean that you are not carrying too much fat, which by now you should realize is responsible for the emergence of the muffin top.
Step 1: Lose fat with diet
Given that having a high percentage of fat in the body is responsible for getting love handles, it means that one of the methods that can be used by people looking for ways on how to get rid of love handles fast would be to change their diets.
Regardless of how much you work the abdominal muscles, you should realize that there is nothing such as spot reduction until you are able to lean out using a program that is well-balanced and which comprises of exercises and proper nutrition. Otherwise, your love handles will not be going anywhere anytime soon.
When looking for techniques on how to get rid of love handles fast, the very first thing you need to do away with is addictive sugar. With the exception of doing away with the morning doughnut, eliminating sugar from your diet could sound easy, but what you need to understand is that sugar is in all the processed drinks and foods.
Therefore, the quickest way for you to do away with sugar will be to avoid the manufactured foods completely and instead, opt for vegetables. If you are looking at how to get rid of love handles fast, you will need to do away with all the manufactured foods, and replace them with vegetables, nuts, and lean proteins such as chicken and fish.
Another method you can use when looking for ways on how to get rid of love handles fast will be to eat smaller amounts of food during the day—this is also known as mindful eating.
In many instances, when you want to shed weight, the first reaction is to avoid food completely. However, the dilemma with this technique is that by the end of the day, you will be starving, and will end up going on a binge that will involve eating anything you can get your hands on at night.
When you clean up your diet, you will be surprised at how much better you will look and feel. The following foods will help you get rid of love handles in a week.
1. Leafy Greens
Greens are vital when it comes to how to get rid of love handles fast at home as they provide the nutrients required by the body, while at the same time filling your stomach with healthy fiber and a high amount of proteins.
2. Quinoa
This is a powerful seed, which acts in the same manner as grains when it is cooked. A single cup of Quinoa will contain eight grams of protein, and at least two point five grams of soluble fiber that assists in reducing the blood sugar levels, while at the same time increasing your fullness—both of these things helps in losing weight.
Quinoa should be cooked in the same way as oatmeal, with some berries and almond milk, and being served with red sauce, as you would do when serving pasta.
3. Lentils
Fueling your body with high fiber foods such as lentils, which do not have lots of carbohydrates is one of the ways you can use to unlock a lean body and in the process learn how to get rid of love handles fast in days.
A single cup of cooked lentils contains at least eighteen grams of protein, sixteen grams of fiber, and twenty-four grams of carbohydrates. As such, the legumes regardless of their small size will be the perfect food for you to not only fill up, but also go about trimming your body.
Overall, they are an excellent addition to the regular diet given that they contain folate, magnesium, iron, all of which assists in blood circulation in the body.
4. Black Beans
Black beans can help you feel satiated, and energized throughout the entire day mainly because they are rich in fiber, which fills up your stomach, and contains complex carbohydrates.
The beans are also an excellent source of plant-based protein. A single cup of black beans containing fifteen grams of protein, fifteen of fiber, as well as omega three fatty acids, phosphorous, magnesium, and iron, all of which are vital for a person looking for ways on how to get rid of love handles fast for men.
5. Chickpeas
Make sure to add a toss of chickpeas into your salads as they a great way for you to start filling up.
Recent studies have shown that eating a single cup of chickpeas will make you fill full, and this can lead to better management of weight, as well as assist in weight loss.
The chickpeas are digested slowly, and this keeps your energy up while keeping the hunger pangs at bay.
6. Chia Seeds
Chia seeds can really help you lose weight fast. When looking for techniques on how to get rid of love handles fast by dieting, you will soon come to the realization that two teaspoons of Chia seeds will contain as much as four grams of protein.
Though this may not sound as though it is much, when you look at the versatility of these seeds, you will find that you can get additional protein to your body during the day by adding these seeds to your yogurt, protein shakes, hot cereals, and green drinks.
7. Hemp Seeds
When using diets to get rid of love handles fast, hemp seeds will be a great addition to your diet. The seeds contain at least ten grams of proteins, which can be obtained from consuming two tablespoons of hemp seeds.
Another great thing is that they are one of the few vegan sources of Omega 3 fatty acids. According to a study published in the Journal of Nutrition and Metabolism, hemp seeds can also help in the fight against heart diseases, as they lower your blood pressure and cholesterol.
8. Pumpkin Seeds
Pumpkin seeds are a great filling snack because they contain high fiber content, as well as healthy fat.
However, you should never overlook them as a protein source as every cup of cooked pumpkin seeds contain at least twelve grams of proteins. By snacking out of hand, you will be able to get enough protein to help lose love handles fast.
9. Almonds
They have always been viewed as a good source of omega three fatty acids, although they are also a good source of the plant-based proteins, as each cup contains thirty grams of proteins.
Apart from having a lofty protein content, they are also high in vitamin E, niacin, fiber, and riboflavin. You should keep them in your car or desk for easy daytime snacking.
10. Brown Rice
This is a staple for vegetarians and vegans as it is not only inexpensive, but it is also filling and can help with rapid weight loss.
Brown rice contains five grams of protein for each cooked cup and three grams of fiber per cup. This, in turn, helps in reducing insulin and blood glucose levels which are vital for anyone looking for how to get rid of love handles fast at home.
According to a recent study by Harvard University School of Public Health, the researchers found out that consuming fifty grams of brown rice would help in reducing the risk of contracting type2 diabetes by at least sixteen percent.
Brown Rice also happens to be a good source of selenium and magnesium, which have been known to help reduce the damage caused by the free radicals in the body.
11. Kale
Kales are rich in nutrients such as minerals, fiber, and vitamins, but they happen to be very low in calories.
As such, non-starchy vegetables such as spinach and kales will be a great way for you to add volume to your meals without having to weigh them down.
The nutrient profile of kales is one reason why you should make it an important part of your diet. It contains double the amount of vitamins compared to oranges, a good dose of vitamin A, as well as calcium and vitamin K.
12. Spinach
According to most dieting experts, spinach does not get the credit it deserves when it comes to its protein content.
A single cup of cooked protein will come with 6 grams of protein, and this is what you need when trying to get rid of love handles fast at home. You can add the fresh spinach to smoothies and green drinks.
When preparing salads, you can use it as a substitute for the lettuce. A regular intake of spinach will ensure that you get a healthy dose of protein, vitamin content, iron, manganese, copper, calcium, and potassium, all of which are vital when it comes to ways on how to get rid of love handles fast.
In addition to helping you feel full, spinach will also raise your iron levels, thereby ensuring that you will have enough energy to last you for a whole day.
13. Watercress
According to research conducted by William Paterson University, Watercress is a top food, and is a powerhouse among all the known veggies and fruits, as it has a good disease-fighting nutrient profile.
It is a low-calorie vegetable that is naturally grown in spring water, and which contains high levels of nutrients, which have been known to help in lowering the blood pressure.
Watercress contains alpha-lipoic acid, which is vital as it helps in lowering the glucose levels and contains rich levels of vitamins C and K, which are important in preventing oxidative stress.
It is also known for being a digestive aid, as well as for its ability to help in speeding up recovery after a hard workout at the gym.
Step 2: Exercises
Once you have used the foods described above to get your diet back under control, it will now be time to start exercising. If you do not have a workout routine at the moment, do not worry about it.
Consider yourself a clean slate, and start devising a good exercise plan that will help you burn out all the unwanted fat in the body, while at the same time making it possible for you to gain some strength
Exercising will assist you to change your BMI to ensure that you will now have more muscle in the body, but less body fat. By decreasing your body fat percentage, you will be making it easier to eliminate the love handles.
You can use the following exercises when looking for ways on how to get rid of love handles fast.
Sledgehammer overhead strike
You will need to do three sets, of 20 reps in order to get rid of love handles fast.
- Use your left hand to grab the sledgehammer at the bottom, and place the other hand closer to the hammer.
- Take the hammer and raise it above your head, and over the right shoulder before bringing it down toward the tire center.
- This can be compared to wood chopping.
- Switch sides and repeat.
Running planks
You have to four sets each having a duration of thirty seconds to lose love handles fast.
- Place your feet together and perform the plank with you face down.
- Gently lift your hips from the ground, using your toes and forearms to support your weight.
- While doing this, ensure you maintain a neutral spine.
Dead lift
You will need to perform four sets of the dead lift love handle exercise, each having ten reps in order to get rid of love handles for both men and women.
- Ensure you are standing in such a way that the bar is at the center of your feet.
- Proceed to grab the bar that is overhead
- Bend using your knees until the shins are able to hit that bar.
- The bar should always remain at the center of your feet, and your shoulder blades need to remain directly over this bar. Keep the overhead bar close to your body and proceed to pull. Ensure you roll over your thighs and knees until the knees and hips are locked.
Hanging leg raises workout
For you to lose love handles quickly with workouts, you have to do four sets, each having 20 reps. This is how to do this workout at home or in the gym.
- Grab a bar, and then just hang there.
- Proceed to flex your abs as you slowly raise the feet towards the bar, remembering to keep your legs straight at all times
Box jumps
Perform four sets of twenty reps to reduce love handles fast.
- Stand in an athletic position, with the feet being placed shoulder width apart.
- Make sure to stand at a safe distance from your box.
- Once you are ready to make your jump, make a quick drop into a quarter squat, before extending your hips, swinging your arms, and pushing the feet through the floor so as to propel onto this box.
Getting results in weeks or days
There are certain exercises, which when done with the exercises mentioned above will help you build a better muscle definition, while at the same time helping you on the path of learning how to get rid of love handles in weeks or just a few days.
While you may not lose love handles in 3 days or just one week, these can make a difference.
Workout 1: Bird Dog Crunches
Though this move may sound crazy, you will need to start when you are on all fours. Once in this position, extend your right arm in front of you, and the left leg behind you.
This part alone is capable of challenging your balance. When you feel stable again, start the next part by bringing the leg and arm back in, while trying to meet the knee and elbow that is beneath you.
Once there, pause for a quick second before you can extend again and repeat it for fifteen reps. After that, ensure you also do the other side. Do not be surprised when you realize that one side is more challenging than the other one.
Workout 2: Side Plank with Leg Raise
It is another amazing move designed to target your obliques. Find a soft surface and proceed to do the following workout:
- Lie down on one side. It does not matter the side you choose to start with because by now you have already realized that you will also do it for the other side.
- Stack your hips, shoulders, knees, and feet in such a way that you will be in a straight line.
- Prop yourself on the elbow, while at the same time maintaining a tight and rigid posture.
- Proceed to extend the opposite arm straight pointing the ceiling. When you complete this, you will now be in a side plank, which you will realize can be quite challenging.
If you wish, you could try performing a more advanced version where you lift your leg upwards and proceed to hold it there.
The goal of this exercise is to hold the pose for at least ten seconds for three sets. You should allow thirty seconds of rest before performing the next set.
Although exercise and diet are vital when it comes to how to get rid of love handles fast, there is a need first to get clearance from your physician before you can start taking part in any new workout program. If you find that you are not sure on how to go about performing certain moves, there are a mixture of resources that you can utilize to seek information on how to perform the exercises.
It is important to exercise precaution when dieting or working out, to ensure that you will not injure yourself as you try to lose the love handles fast.
The foods and the exercises described above will help you achieve your goals within the shortest time possible, as long as you commit to the routines that have been described, and you make sure that you consume a well-balanced diet.
What is the Real Reason for Love Handles?
Apart from the obvious fact that love handles are not very attractive, they could also be used to highlight a more serious underlying issue, which is obesity.
According to studies conducted by the Centers for Disease Control, it has been noted that over one-third of the entire US adult population comprise of obese people. (1) With the increased obesity rates, it means that people are at a higher risk of diseases such a type 2 diabetes, stroke, or heart disease.
Over the last few decades, the standard measure used to determine whether a person was obese or not was establishing their Body Mass Index. BMI is a clinical term used to determine how much of the body comprises of fat, and how much of it is made up of lean mass.
The Body Mass Index is thus determined by an equation that involves multiplying your weight and height, in a bid to establish the percentage of body fat present.
However, this particular method does not take into account that fat is less dense than muscle. What this implies is that an individual can have very low body fat percentage, but at the same time weigh a lot of muscle.
As such, when a person uses height and weight to establish their BMI, they might realize that they have been classified as being obese, or overweight.