Updated on July 7th, 2023 at 06:37 pm

We all have our “problem areas.” In some, all weight is placed on the hips and thighs (pear shape) and others around the stomach (apple shape). Fat deposits can also accumulate around the arms and chin.

No matter what part of the body has excess fat, the only solution is to burn fat all over your body. Point combustion (to become narrower around a certain area) is impossible. As such, to get rid of love handles, you must change your diet and exercise regularly to improve your lifestyle.

How do I get rid of love handles?

To get rid of love handles, you need to lose weight and lose fat. It is not possible to burn fat just around the stomach or any other targeted part of your body. However, exercising abdominal fat can reduce waist circumference, make muscles appear more defined, and give your abdomen a better shape.

Unfortunately, love handles do not disappear with abdominal exercises alone. Start by measuring and weighing yourself and then create a strategy for a diet rich in healthy fats and complex carbohydrates, and exercise.

Healthy eating to get rid of love handles

image of man having healthy breakfast - Extra Large LivingMany people think they can work off extra pounds or love handles. Unfortunately, that’s not possible. To get rid of the love handles, you need to lose weight. Here are some tips:

Skip fad diets

Extreme diets can produce fast and drastic results, but it is incredibly rare to follow such a diet your whole life. Unfortunately, if you cannot continue to follow the diet, the weight will return once you go back to your normal lifestyle.

Many “fad diets” like those involving eating hard-processed foods (such as ready-made low-calorie smoothies and keto) can be really unhealthy.

Many health experts and dietitians recommend that you skip the diets and instead make small lifestyle changes that are easier to implement and to follow in the long term. The goal is not to get rid of excess fat quickly but to lose weight and build a lifestyle that works in the long run.

Reduce the number of calories you eat in a day

Research shows that to lose weight all over your body, you need to reduce your calorie intake. Calculate how many calories you eat daily by logging a food diary. Alternatively, you can use one of the free calorie-counting apps and sites to simplify the process.

If your goal is to lose weight fast, you need to reduce your daily calorie intake by about 250-500 calories/day. Staying within this target range can cause you to lose 0.5-1 kilograms a week, provided you also exercise.

NOTE: Do not reduce your calorie intake more than that! In the worst case, it leads to the opposite effect.

Remember not to get too fixated on calories. It can be incredibly unhealthy and even lead to eating disorders. Never eat less than 1200 calories a day – your body needs at least this number of calories to stay alive.

Eat a balanced but varied diet

Your food intake should consist mostly of vegetables, lean protein, whole grains, and fish. A balanced diet that includes parts of all these groups will ensure that you get the nutrients you need for a day. If you always snack on an apple vary this with berries, oranges, and other fruits to get even more vitamins and minerals.

Eating a balanced diet also means eating large portions reasonably to help with losing body fat. Lots of protein comes from healthy fats such as avocado, chicken, and fish. Fruits and vegetables provide vitamins but be careful not to eat too much fruit, as most contain a lot of sugar. This combination of foods will help you lose weight and also get rid of the love handles.

Reducing excess fat

Many studies have shown that a low carbohydrate diet with a higher intake of protein can help one get rid of fat around the stomach’s organs. This diet can therefore be good for you who want to get rid of the love handles. I do not think it is necessary to reduce carbohydrates but instead reduce calories in their entirety. All bodies are different, which means that we respond differently to changes.

To get enough protein, it is good if you eat 85-115 grams of protein at each meal and 30-50 grams per snack. This will help you reach your daily protein needs.

NOTE: Other factors such as your height, weight, and age are considered.

In addition to protein, your meals also need to consist of vegetables. Some dietitians and health experts recommend 5-9 servings a day, while others say it is enough if you always take half a plate of fruit and vegetables.

Lose weight by eating fewer carbs

Many people who gain weight eat far too many carbohydrates. Large intakes of bread, pasta, sugary foods, etc., can lead to obesity. The carbohydrates themselves are not the culprit but it is the amount that is wrong. Some carbohydrate-rich foods, such as fruits, are important because they contain important vitamins and minerals.

Reducing the percentage of the carbohydrates you eat can help you lose weight and get rid of the love handles. Carbohydrates are found in many different foods such as dairy products, grains, starchy vegetables, fruits, and legumes.

Do not stop eating carbohydrates completely! You need carbohydrates for energy, but maybe not as much as you currently eat. Set a limit of 1-2 servings of carbohydrates per day. Also, keep in mind that some people need more carbohydrates than others.

Limit consumption of fast food and processed foods

Food that is hard processed and fried foods are higher in calories. Limiting this type of food will cause you to lose body fat and thus also get rid of the love handles. The best way not to eat junk food is not to have it at home! If you only have healthy food at home, that’s exactly what you will eat.

Cook your own food as often as possible. Restaurant food is often soaked in fatty products such as olive oil and butter. It does this to enhance the taste experience and alludes to the brain’s reward centers. When you cook your own food, you have full control over what is in it.

Once you eat fast food or in a restaurant, there are tricks to use to get calorie-efficient food. Order the dressing on the side and choose foods high in protein instead of pizza and pasta. But remember – it is absolutely permissible to treat yourself to your favorite food from time to time!

Drink water to reduce body fat

Keeping yourself from becoming dehydrated is important for your overall health. In addition to health benefits, it can also help with losing weight.

When trying to lose weight, water can help you feel full while you get used to eating less. Aim for 8 glasses a day, more than is needed if you are very active. To reduce hunger, a glass of water before a meal can help. If you drink before you eat, you also reduce the risk of overeating.

Snack to lose fat

Plan your snacks, so they become useful. Apples, carrots, yogurt, and other fruits are good between meals. Nuts are a healthy fat, but be careful with the amount as they contain a lot of calories! High-calorie snacks can completely sabotage your weight loss and produce more body fat.

A reasonably large snack when trying to lose weight is between 100 and 150 calories. Remember to always eat snacks if you get hungry between meals or if you have a very long distance between meals. Many people do not gain weight from what they eat during breakfast, lunch, and dinner, but from what they eat between meals.

Reduce the size of your snacks until the evening by drinking tea. Also, set a time at which you are not allowed to eat more food after that time. This is just to avoid snacking.

Exercising to lose love handles

image of running shoes - Extra Large LivingIt is impossible to train the love handles, but it is possible to sculpt the body with resistance training. If you exercise the areas you want to improve while taking a holistic approach to your diet, you will see results.

Yoga and Pilates to strengthen core muscles

Yoga is not only good for strengthening the body, but it is also great for the psyche. Yoga and Pilates are good examples of exercise that strengthens the core. The core is both torso (stomach) and back. The muscles in these areas are incredibly important for posture. A good posture in itself can make you look slimmer.

Find a Pilates or yoga studio. The advantage of going to a studio is that they often have more advanced and appropriate equipment. In addition, the instructors are usually active in helping their students do the right thing. Most gyms also have yoga and Pilates classes in their programs. For those of you who have difficulty getting away, you can always train at home.

Cardio training

Treadmills or cross trainers are the best exercises for cardio training at the gym. Exercising the heart and vessels is good for health, and at the same time, it helps you burn calories and fat.

There are lots of exercises you can do. Try jogging, walking uphill or stairs, hiking, cycling, dancing, or kickboxing. Try to get 30 minutes of cardio training 5 days a week to take care of your health and weight loss.

If you do not have time to put in the training, you can incorporate this training into everyday life. Go where you are going instead of taking the car, walk. Also, doing household chores like cleaning your home helps to burn calories.

To measure progress and stay motivated

Most people give up if they do not see quick results. That’s simply how we are programmed. Therefore, it is important to keep track of your development without becoming hysterical about the scale. You can do this by learning how to weigh yourself without a scale.

To see how far you have come, it is a good idea to measure your progress. With measuring tape, measure the abdomen, hips, and chest. Before and after measurements will help you see how much has really changed.

Use a tape measure to measure around the narrowest part of your waist, just below the navel and your hips. Measurements help you keep track of your progress, and they are more accurate than the numbers on the scales because the lean muscle you build will weigh more than the fat. Do not forget to take your measurements when you start your weight loss journey, so you have something to compare with.

Weigh yourself

image of a person on weighing scale - Extra Large LivingGetting rid of the love handles means you are losing fat all over your body. Regularly weighing yourself on a heavy duty bathroom scale can help you see if what you’re doing is paying off or not. 

Small changes are enough for the scale to show differently, for example, if you have emptied your stomach or urinated. If you exercise, you can gain weight due to increased muscle growth.

Weigh yourself 1-2 times a week. Do this immediately when you wake up in the morning to get as accurate a value as possible. Remember that your clothes also have weight, so it is best to weigh yourself in your underwear or naked if possible.

Keep track of your weight to measure your progress. If you gain weight or lose too much weight, you can easily notice it and make adjustments to keep on top of your health conditions.

Keep a food diary

Writing a food diary and exercise journal can help you reach your goals. Studies have shown that those who keep track of their food intake by writing it down lose more weight than those who do not.

A food diary helps you stay organized, and it also reminds you of the choices you make in your daily life. You can choose whether you want to write everything down by hand or download an app on your phone. Write down all meals, snacks, and drinks. By keeping track of your food and liquid calories, you can see what causes you to gain or lose weight.

Exercise and weight loss with a friend

When you lose weight, sharing the journey with someone else can help a lot. Studies show that those who had support in their weight journey received greater results than those who were alone.

Exercising together is incredibly fun! At the same time, you can motivate each other when one of you feels like giving up. Ask friends, family, and colleagues if they can support you or if they want to share the journey with you.


Exercise alone will not cause you to lose your love handles. But different training exercises will help to build muscle under the fat. The only way to lose body fat is by eating fewer calories.

Please note, this article is not meant to provide medical advice. If you are severely overweight or have other health problems, you should always consult a doctor before making major changes to your diet or exercise program.

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