Do you have love handles which make you look so funny? Oh yes! Your friends laugh at you and call you Handle. No need for worries because after reading this article, you’ll get to know about exercises and diets on how to get rid of love handles fast at home.
What are Love Handles?
Unfortunately, love handles are the excess fat that on the side and front of your waistline. Are you still confused about what love handles are?
Most people( both men and women) can have it and see it as a normal thing and may not bother to get rid of love handles. Now you know it is abnormal and fortunately, there are ways on how to get rid of love handles.
A good and balanced combination of love handles exercises and love handles diets can help get rid of side fat and love handles.
What Causes Love Handles
You’re wondering and want to know what causes love handles?
The major cause of this is the accumulation of fat over time. This happens when your body takes in too many calories or you don’t burn as many calories as you consume them. They eventually accumulate in visible areas such as your waist and hips.
There are several factors that contribute to this. They are:
- Excessive hormones like cortisol
- Lack of physical exercise
- High fats, sugars, and high-calorie in love handles
- No enough rest
Best Exercises to Get Rid of Love Handle Fast at Home
1. The Russian Twist
The Russian twist is a classic love handles workout that helps to tone the abdominal area and can be very effective to lose love handles and side fat
Steps to follow:
- Lie down on the floor and place your feet under something immovable. You can have a friend hold them so that they don’t move.
- You should bend your knees.
- Raise up your torso, so that your upper body creates a V-shape with your thighs.
- Keep your back straight and hold your hands together while you extend your arms so that they are perpendicular to your body.
- Breathe normally and twist your torso to the right as you breathe out until your arms are parallel to the floor.
- While breathing normally, hold the position for a while and then go back to the starting position on the exhale.
- Repeat the motion, twisting your torso to the left side and to the back.
You can start with 10 twists only. Then increase the frequency gradually to 2 or 3 sets of 15 repetitions.
2. Oblique Reach Exercise for Love Handles
Steps to follow:
- Lie on the floor with your back straight and bend your knees to a 45-degree angle.
- Start with your hands behind your head.
- Breathe in while you place your left hand toward the side of your right leg.
- Breathe out while you start again.
- Repeat the similar step but using your right hand.
3. Side Plank for Side Fat
Side plank targets love handles and burn fat found around the abdominal as well as thigh muscles.
Steps to follow:
- Lie on the ground on your right side with your legs straight and your left leg on top of your right leg.
- Place your right lower elbow directly underneath your shoulder and your forearm perpendicular to your upper arm.
- Put your right palm flat on the floor, align your head with your spine and lift your body with the support of your lower elbow while you hold your body in that position.
- Place your upper arm behind your head.
- Crunch to your lower side and breathe in.
- Relax, breathe out easily, and get back to the starting position.
4. Lunge with a Side Twist
Lunge with a side twist is a great core exercise to get rid of love handles. It will also build lower body strength and balance.
Steps to follow:
- Stand with your feet apart.
- Step forward with your left foot out into a lunge position.
- Bend your elbows at 90 degrees and clasp your hands together in front of your chest.
- Twist your upper body to the left, moving your arms in tandem with your torso.
- Also, make sure that you don’t twist at your knee.
- Now get back to the original position and move the upper body to the right side.
5. Bicycle Crunch
Bicycle crunches are effective love handles exercises that help to tone and strengthen your abs muscles in a week.
Steps to follow:
- Lie down on the floor with your thumbs at the back of your ears, while supporting your head with the other fingers at the back of your head.
- Place your feet flat on the floor and lift your head so that the back of your shoulders do not touch the floor.
- Raise your right knee towards your chest and your left leg backward, then start the cycling.
- Twist towards your right and your left elbow touching your right knee, continue cycling.
- Straighten your right leg, twist towards your left and repeat the same.
6. Skater Lunge
Steps to follow:
- Stand straight with your feet shoulder-width apart.
- Roll your shoulders back and place your left leg diagonally behind your right leg.
- Bend your knees and extend your right arm to the back while your left arm close to your body like you want to give a bow
- Now go back to your normal position, then place your right leg diagonally behind your left leg
- Bend your knees and reverse the position of your arms
7. Cardiovascular Exercises
Cardio is the classic way to get rid of side fat, back fat and muffin top. It is best you go for the exercise that you can keep up with for a while. Cardiovascular exercises such as jogging, swimming, cycling, and running are great ways for women and men to get rid of love handles fast.
Steps to follow:
- Control your breath rate during any of the exercises
- Do not carry out the exercise at a stretch
- Duration of 30 to 40 minutes of love handles exercises per day can help you get rid of side fat and love handles.
- You can rather maintain different day for different exercise
- Rest well.
Love Handles Diet
Eating the right diet is important when it comes to the issue of getting rid of love handles and back rolls in your body.
You should eat regularly and never skip meals because you will require much energy for the exercises.
Love handles diet must be rich in fiber, protein, antioxidants etc. This will help to reduce inflammation, thus the accumulation of fat reduces.
Eat food that will keep you full for a long period of time for example; complex carb-food will take a long time to digest down. Also, avoid the excess intake of caffeine and sugars in your diet.
With these, you are sure of faster results on how to get rid of love handles and fat.
Now that you are aware of diet as a factor on how to get rid of love handles. Here is a list of love handles diet you should get accustomed to so as to help you get rid of the love handles and fat fast.
Foods for Love handles
- Oats: They are rich in carbohydrates packed with fiber and healthy protein. You can take this as breakfast to boost your metabolic rate, thus burning of fats and love handles.
- Sweet potato: Sweet potatoes are slow carbs rich in protein. It keeps you full for a long period of time and easily burns fat.
- Black beans: Black beans are rich in protein with low fat and high fiber content. It can also keep you full for a long period of time and burns out fats in your body.
- Chicken or Turkey: They are rich in protein especially the lean meat. They will help to burn love handles and fat.
- Eggs: Egg whites are a great source of protein so they can help lose body fat. It is best to have them boiled or poached instead of frying them.
- Black rice: Black rice is rich with fiber and protein and contains less sugar.
- Lentils: it contains Vitamin B1 and fibre which helps to boost your metabolic rate on how to get rid of love handles and fat.
- Chia seeds: They contain protein and can help to get rid of body fat.
- Quinoa: It is very rich in protein and can help get rid of love handles.
- Chickpeas: They are also rich in protein and can help lose weight
- Avocado: Avocados are high in fiber with numerous health benefits.
- Green peas: They are rich in protein. They help to love handles and fat when you add them to your meal.
- Pumpkin seeds: They are rich in fiber and protein and great for muscle build-up. They help to get rid of fat when you add to your meal.
- Tiger nuts: They are rich in proteins and carbohydrates, this help to get rid of side fat and lose love handles fast.
You can add these supplements to your love handles diet so as to ensure a fast and effective result on how to get rid of love handles and fat in 3 days.
Natural Supplements to Get Rid of Love Handles in 3 Days
Supplement 1: Lemon Water
Lemon water helps to get rid of all the toxins from the body. The citric acid in the lemon helps to lose fat and love handles
How to use:
- Add 1 tablespoon of fresh lemon juice to 1 cup of water and mix thoroughly
- Early in the morning before you eat anything, drink this lemon water.
Supplement 2: Apple Cider Vinegar(ACV)
You want to lose side fat and love handles in less than 2 weeks? Try apple cider vinegar.
ACV is one of the effective diets to lose love handles in less than 2 weeks.
But ensure that you use the organic raw apple cider vinegar i.e. the one with mother. When you use other inorganic apple cider vinegar may not work effectively and cause other digestive problems.
How to Use ACV for Side Fat:
- Add 2 or 3 teaspoons of apple cider vinegar to 1 cup of water.
- Mix it thoroughly.
- Drink it 30 minutes before your meal once a day.
If you want to learn more on how to use apple cider vinegar for weight check here
Supplement 3: Green Tea
Green tea is another remedy if you want to know how to get rid of love handles. It contains caffeine and this helps to increase the metabolic rate of your body, providing you with extra antioxidants all day.
How to use Green Tea for Love Handles:
- Drop 1 green tea bag into 1 cup of hot water.
- Leave the tea bag in the hot water for about 2 or 3 minutes.
- Remove the tea bag and sip on your green tea.
If you want to learn more on how to use green tea for weight loss check here
Supplement 4: Garlic
Garlic is not only known for a supplement to reduce love handles but also maintains your body weight and keeps your body toned after weight loss.
Although it has a pungent smell that most people do not like, but this is as a result of the compound found in it known as ‘Allicin’. This pungent smell helps to get rid of fat
How to use Garlic for Losing Love Handles:
- Crush garlic into 1 glass of warm water for 5 to 10 minutes
- Mix thoroughly
- Drink this twice a day
You can also use it to cook; it makes your food delicious. Add it your salad and see you lose your body fats in a hurry.
Supplement 5: Coconut Oil
How to Use Coconut Oil for Fat Loss:
- Add 2 to 3 teaspoons of coconut oil to warm water
- Mix it and drink in the morning and at night.
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Now that you are aware of diets and exercises on how to get rid of love handles fast and naturally. Ensure you take the necessary actions and be committed to it while you watch your love handles and fat disappear in 3 days.
If you have any questions or contributions on easy ways leave them in the comment box below. And don’t forget to share this post with friends.