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How to lose your love handles – 12 tips for fast results

Fitness Editor
Dominic is a sports journalist and personal trainer and writes fitness articles for our magazine. He also makes free workout plans for our site.

Have you ever wondered how to lose your love handles? Here are 12 tips to help you get rid of them.

Can you lose your love handles by targeting them?

Even though they have love in their name, love handles are considered by many people to be their biggest problem zone. It may not be easy, but it is possible to get rid of them.

First of all, you can’t target specific points on your body for improvement. Fat does not burn evenly and even if you do a bunch of sit-ups, your stomach may not be the first place you lose fat. Though that may seem contradictory, that’s the way it is. On the other hand, you may luck out and realize that your stomach is the first place you lose weight from, or on your arms, legs, butt, or face. Basically, the body does what it’s gonna do, but if you use our expert tips, you will eventually lose your love handles.

The fastest way to lose them is to eat fewer calories. This is why we strongly recommend that you reduce snacking.

That’s also why we’ve developed a delicious milkshake alternative to keep you on track. Our Whey Protein is full of protein for your muscles.

Wanna know how to lose your love handles? Try drinking foodspring's Whey Protein as a filling snack. Here is an image of a glass full of hazelnut-flavored Whey Protein with a canister of the powder in the background, plus a bowl of hazelnuts, some vanilla beans and four bananas.
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The right diet is one method how to trim love handles

Whether your exercise produces results depends 70% on the food that you’re eating, which is why you need to ensure that you’re eating a healthy and satisfying diet. We don’t encourage being too strict, though. Make sure you’re choosing food that pleases your taste buds as much as your belly. We have recipes for that!

1. Calculate your daily caloric needs.

Exactly how much do you need to eat to lose your love handles, though? Before you get started, it’s important to find out how many calories you need to consume a day to reach your goal.

2. Keep track of how many calories you eat in a day.

Once you know how many calories you can eat each day, tracking the number of calories you consume every day will help you reach your goal. There are plenty of applications that will help you do this.

3. Adapt your diet to fit your needs.

Now that you know how much you need to eat every day, you can adjust your diet to help you reach your goals without adopting a drastic regimen. For example, reducing portion sizes and opting for healthy alternatives are easy ways to make the switch.

How to lose your love handles with cardio exercise

Practicing an endurance activity, like swimming, cycling, or running, is a great method for ensuring you lose your love handles. They put your circulatory system on the right track so that you’re primed and ready to burn a lot of calories.

For that, you don’t even have to train like a beast or push it to the limit. Practicing an endurance exercise at a moderate speed for 30 minutes is more than enough for one session. If you don’t know what a moderate pace looks like, get yourself a heart rate monitor and work out until your pulse reaches about 120 bpm.

Melt away the fat with strength training

Strength training is also said to be great at helping people get rid of their love handles, because it encourages muscle growth, which increases your caloric needs and helps you burn more calories in the long term.

In addition to helping you lose weight, strength training also helps you develop muscles which, in turn, tone your body, helping you eliminate your love handles and get closer to your goal silhouette.

You don’t even have to go to the gym to practice strength training, because most workouts can easily be done right in your own home. HIIT, Tabata, and circuit training activate the afterburn effect which ensures that you continue burning calories even after exercise.

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How to lose your love handles – our workout ideas

Unfortunately you can’t target your love handles during exercise. However, the right workout will result in general fat loss. Here are 6 effective exercises to help you lose your love handles faster.

1. On Point Punches

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Difficulty: Easy
Builds: Endurance for shoulders, arms, and legs
Warning: Keep your back straight, shoulders back, do not extend your arm completely, and lift  your feet diagonally from your fists
Easy version: Keep your feet on the ground
Difficult version: Lift your knees to your hips

2. Burpees

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Difficulty: Difficult
Builds: Strength and endurance in the whole body
Warning: Keep your back straight in a lying position and rest your whole body against the floor
Easy version: Do the burpee without the push-up
Difficult version: Bring your knees to your chest when you jump

3. Military Plank

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Difficulty: Easy
Builds: Chest, triceps, and shoulders
Warning: Keep the upper body muscles tense. Do not arch or curl your back
Easy version: Put your knees on the floor
Difficult version: Put your feet on a chair


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Difficulty: Easy
Builds: Leg endurance and coordination
Warning: The movements of the arms and legs should be performed diagonally


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Difficulty: Difficult
Builds: Coordination and flexibility in the thighs and calves
Warning: Try to fall back gently after each jump
Easy version: Wait a moment before jumping again
Difficult version: Increase the pace

6. Front Kick

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Difficulty: Medium
Builds: Coordination of the calf and thigh muscles
Warning: Working out on slippery floors can cause injuries.
Easy version: Kick without the small jump.

Training program

These six programs can be done wherever and whenever you want thanks to our downloadable program. Click the link below and save the program on your tablet, computer, or laptop.

Free Workout

Last tips for losing your love handles

1. Find the right training level

Whether in cardio, strength training, or HIIT, training at the right level ensures fast results. But you have to test your limits to find out what the best level is for you.

2. Rely on your recovery phase

During training, you burn fat, but the muscles don’t start to develop until the recovery phase. And the more muscle you have, the more effectively your body will burn fat. Rather than doing too much every day and running the risk of overtraining your body, be sure to take a few days off to recuperate.

Balance sheet

  • You can’t target love handles
  • A healthy diet and regular exercise are the best ways to lose your love handles
  • Interval training activates the afterburn effect and increases calories burned even after training
  • Endurance exercises at moderate speeds burn fat effectively
  • Strength training is ideal for muscle growth
  • More muscles = more energy = more fat burned
  • To see progress, it’s essential to find the right training level
  • Take break days to give your body the time it needs to recuperate
Article sources
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