11 Simple Tricks to Lose Love Handles Fast
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Published 2020-06-21
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Love handles are deposits of fat found right above the hips, that give you a soft appearance, but unfortunately, they're extremely difficult to get rid of for many people. Men especially struggle with this stubborn problem area because it's one of the first spots that we tend to pack on the fat while also being one of the last spots to release it. And one of the worst things you can do if you want to burn this stubborn fat is a crash diet because diets that require you to heavily restrict typically lead to yo-yo dieting were within a relatively short time frame you give up and regain all the weight. This usually leads to your love handle problem only getting worse, so instead, I want to give you guys 20 simple things that you can start doing today to help reduce the size of your love handles naturally without feeling like your starving yourself. And the very first thing that you'll definitely want to do to make fat loss way easier is to eat a diet full of foods that have a high thermic effect. I think we all know that cutting calories can feel difficult but burning more calories just by prioritizing certain foods is much easier, and it can really contribute quite a bit to your total calorie deficit leading to more fat loss without having to put in a whole lot of effort. The thermic effect of food is essentially the energy that your body requires to breakdown, digest, and assimilate the nutrients from the food that you eat. So to put it simply some foods cost more calories to break down than others, which is a very good thing for fat loss. In general Carbohydrates, and fats will only require 5 to 15 percent of the calories you took in, to digest those macronutrients. However, protein requires 20 to 35 percent of the calories you take in order to digest and process it. (1) This is why you want to make sure that you're eating at least 0.73 to 0.8 grams of protein per pound of body weight every day since it's not only very satiating, and great for helping to build muscle but it also provides a lot fewer net calories than other macronutrients. Now besides eating enough protein, whole natural single ingredient foods, tend to have a higher thermic effect than their processed counterparts, and this is especially true with vegetables, which almost cost as many calories to digest as the number of calories they provide.
On the other hand, something like sugar has one of the lowest thermic effects which is why our second tip is to reduce your sugar intake. Not only is sugar very high in calories for the amount of volume that it'll fill up in your stomach, but eating too much sugar is also specifically linked to central obesity which is essentially storing more fat specifically around your stomach and love handles. Another problem with a diet that's high in sugar is that it increases circulating insulin levels while decreasing insulin sensitivity which causes your body to store more fat and makes it much harder to burn fat previously stored fat. On top of that eating, too much sugar regularly will stimulate your brain in a way that causes you to crave more sugar. It also desensitizes your palate so when you eat naturally sweet-tasting fruits it simply doesn't compare to the stimulation that you get from all the added sugar and high fructose corn syrup in your diet. So not only is sugar very calorie-dense but it...
References:
1. Protein requires significantly more energy to digest than other macrosChart shows a comparison between a high protein meal and a high carb meal see Figure 1
academic.oup.com/jn/article-abstract/36/1/41/47263…
2. "For each 10 g increase in soluble fiber, rate of VAT accumulation decreased by 3.7%"
onlinelibrary.wiley.com/doi/full/10.1038/oby.2011.…
3. ≤5 h of sleep was related to a greater accumulation of BMI (1.8 kg/m2, P 0.001), SAT (42 cm2, P 0.0001), and VAT (13 cm2, P 0.01), compared to sleep duration between 6 and 7 h.
www.ncbi.nlm.nih.gov/pmc/articles/PMC2831422/
All Comments (21)
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0:48 Eat High Thermic Foods 2:09 Reduce Sugar Intake 3:37 Cut out refined Carbs 4:30 Eat more Soluble Fiber 5:14 Eat more healthy fats 5:50 Lift weights 6:55 HIIT after weight training 8:05 Get more/better sleep 8:50 Just say no to the sauce 10:00 Eat veggies with all meals 10:30 Intermittent Fasting
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Just two and half years ago I weighted 400lbs. Now I’ve lost 180lbs and went from a size 50 to 38. I’ve never felt better.
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First week of turning my weight situation around... it sucks but I’m staying determined. Power and love to anyone on a similar journey. WE GOT THIS!!!
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Intermittent fasting was the biggest thing that really set me in the right direction
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"make sure your getting enough sleep" is watching video at 2 am
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The love handles, nobody loves!
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Your editor is a real talent everyone wished to have!
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Exercises are fine but of you really want to lose belly fat (and fat from other body parts) you will need some diet too. IMO it is more important than exercises alone, unless you want rock solid abs covered with a layer of fat :D. I am currently in my third week of following a diet plan I got from Nextlevel diet. So far I lost decent amount of fat and my love handles are gone. It also comes with a workout plan as a bonus!!
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Everyone is different. His videos give you a base at how to go about losing the love handles. The gist is that you have to watch what you eat and lift weights. I had a tire as a stomach for the last 10 years up until Christmas of 2019. Six months later, I lost 18 pounds and my upper body sticks out more than my stomach. Increase protein, lower your carb intake, and work out at least 3 days a week and your body starts burning fat on its own. I’m 51 and it’s never too late to start.
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At the start of my journey I was 260. 8 weeks later I'm 233. If I can do it SO CAN YOU! DONT GIVE UP, WE GOT THIS
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I live in NYC and I watched this video 11 months ago because I was having trouble with my love handles and bloating. I followed some of the diet and exercise methods and my weight went from 227 to 213 at 6'2. It also helped that I took up roller skating sessions with friends weekly for cardio along with strength training I was also doing for years. Thanks🙏🏽🙏🏽🙏🏽
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Who is watching this at midnight 😂 and he is telling us to get enough sleep 😂
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The best explanatory video so far!!! There's so many "famous" fitness gurus that won't do this! They will go on with words around the same thing and will strech the video needlessly. You: straight to the point! Thank you! Subscribed!
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Starting in late September last year I followed the advice you give on this channel for about 5 weeks and lost 7 kg in that time. After that 5 weeks i hurt my knee and my doctor had me take a break. The weight loss was mindblowing for me because I allways struggeled with my weight and the absolute best I could do was 1kg a month. Sadly I put half of that weight back on from stress eating in lockdown but I'm back at it again. If I was able to have such results I'm going to have them again. And me being able to have them means that really anyone who is willing to put in the work can have them! Your videos are really helpfull, thank you!
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This takes all the bits of information from all the other videos I've watched, affirms them, and puts it together in one place. Well done.
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My wife always claimed she loved my love handles but when I lost em, she loves what was underneath more
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This guy is great. The best to the point advice I’ve seen on all of these fitness YouTube channels. He keeps it simple and to the point. Thanks for the great information.
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Simple, solid, nutrition and training info. Great advice. If we simply followed the advice of just this one video, the lives of most people would be greatly improved. Nicely done.
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Yes, I added one HIIT session per week and I can vouch for the acceleration of fat loss, core strength gain and cardio endurance. I agree - more than once per week would yield diminishing returns. Early on, I was requiring most of the following week to recover from the muscle workout, especially in the calves from mountain climbers, which are both very effective and particularly brutal.
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because of this i lost 48 pounds!!!
