Last Updated on November 18, 2019 by Femniqe
When it comes on to getting rid of love handles it’s easy to get caught up with trying to find a proper plan and taking no action.
Every blog is telling you something different so it’s hard to find what you need to do to get started.
The typical answer involves high intensity workouts, proper nutrition and other generic “tips”.
Even though those work, you have to take a step by step action in order to get rid of love handles.
So what we’re going to do in this post is give you a guideline to follow in order to get rid of them.
Now remember this is not a race, it’s a long-term success plan that is guaranteed to work if your serious about it.
You might have heard that cortisol the stress hormone is responsible for excess belly fat and even though that is true, that’s only part of the story.
What happens is that your body produces cortisol in response to emotional, physical and mental stress.
This might happen as a result of intense exercise, emotional trauma, sometimes infection and lack of quality sleep.
There are many other culprits but these are the main ones.
To be clear, stress and cortisol alone do not make you gain excess fat.
However, research has linked high cortisol levels with the amount of body fat that is stored particularly in the visceral belly fat.
The thing with visceral fat is that it’s packed deeper in the abdominal cavity and it also surrounds the internal organs.
While on the other hand “regular” fat is stored below the skin known as subcutaneous fat.
Visceral fat is very unhealthy because it causes an increase in the risk of heart disease and diabetes.
Therefore, the key to get rid of love handles or general body fat is controlling your cortisol response and the amount of stress that your body goes on you.
So here are 7 steps you need to do to lose those handles and be sure to follow the recommended workout video at the end.
Step 1 – Love handles, love fatty foods
This might sound cliche but you need to decrease your intake of fatty foods.
For example, replace onion rings, processed meats, white flour products, cupcakes, candy bars and potato chips with other healthy options.
If you’re really serious about losing love handles you need to get to the point where eating nothing but healthy things like fruits vegetables, green, lean meats, low fat dairy products fish and beans.
By making these important changes you will save yourself a lot of empty calories and you will lose weight faster.
Step 2 – Say no to high calorie drinks
These type of drinks do nothing healthy for your body except pack on tons of extra calories that converts into fat.
So what you need to do is keep track of all beverages that you consume and the calories. Gradually replace it several times every week with water until you’re drinking nothing but water.
When you do this it will help you to reduce calorie intake get rid of body impurities and it also keep you hydrated.
Drinking water with all meals is healthy as it helps to keep your tummy full.
Step 3 – Don’t you dear skip breakfast
This is a bad habit that many of us are guilty of but you need to eat breakfast everyday.
Whenever you skip breakfast you will feel very ravenous later and therefore, you will go for something quick and easy like a snack from the vending machine that is full of sugar.
Prevent this from happening by eating a healthy breakfast as you get up out of your bed.
For example, you can eat a high-fiber granola bar or an oat bran cereal that you mix with low-fat milk and a cup of yogurt sprinkled with fruits and seeds.
Step 4 – Do exercises designed to Get Rid of Love Handles
You have to perform workout routine that will target your abdominal area, especially the sides.
There are many types of workout routines online that you can follow but we have made it easier by giving the exact routine that will help to melt love handles.
In the video below you’ll see the routine you should do at least 3 to 4 times a week. Make sure that you keep rest time no longer than 40 seconds as you want to maintain the intensity.
In the next step, you will see the recommended cardio routine.
Step 5 – Do some sweat busting cardio
Cardio exercises are the holy grail for any weight loss goal and this guide would be incomplete without recommending a high intensity cardio workout routine.
The video below will show you a cardio routine that will help you burst some sweat and burn tons of calories.
Make sure to do a 5 minutes warm up as you want to maximize the effect of the workout session.
Step 6 – Eat regularly
As mentioned earlier about missing breakfast, it’s the same principle about meals throughout your day. Whenever you miss your meals it will increase your cortisol levels.
So instead try to eat 3 to 4 times throughout the day. Another good way to keep track of it is to eat every 3 to 4 hours to avoid increase in insulin.
Step 7 – Reduce alcohol intake
It’s more than just empty calories, whenever you drink alcohol it only boost fat storing into overdrive.
This happens because alcohol releases cortisol that suppresses the production of testosterone (yes women actually produce testosterone but in small levels).
Another thing about alcohol is that it causes blood sugar swings which results in restless sleep after drinking it.
This point was brought up because blood sugar swings are another contributor to belly fat storage as it’s considered another stressor.
We’re not saying that you should throw away your expensive wine bottles but one to two drinks a week is the maximum you should consume if you want to get rid of handles.
Last very important part…
Make sure you’re getting enough sleep!
The thing about losing love handles is that you can do everything right but if you’re not sleeping you won’t get good results.
So you have to make it a point to get enough sleep at nights, 6-8 hours is good enough.
If you do not get enough sleep what will happen is that your cortisol levels will increase your cravings for sugary and fatty foods making it harder for you to stay on track.
It’s your turn now
Now that you know what to do, start your journey and get rid of love handles.
Get the sexy slim waist you always desired.