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Since love handles are made up of basic body fat, don’t pay attention to fad diets, extreme cleanses, or any contraption that promises “6-pack abs” by Sunday!
The change you’re looking for will happen once you follow basic lifestyle changes! Really focusing on your diet and lifestyle is the catalyst to achieving your weight loss goals and losing those dreaded love handles.
The Key to Getting Rid of Love Handles
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No matter your body type, spot-reducing fat doesn’t work (unfortunately). You can’t spot-reduce body fat because you store fat cells all over your body—where your fat cells happen to be concentrated is often a genetic predisposition.
If you want to lose your love handles, you need to lose weight all over by making dietary and lifestyle changes—then tone up your stomach with targeted exercises. If you take our holistic approach, you’ll lose pounds all over and strengthen and tighten your tummy!
Let’s take a look at the top five lifestyle changes you can make to get rid of those pesky love handles.
1. Get Enough Sleep
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Did you know more than one-third of adults in the U.S. don’t get enough sleep? Whether you’re slammed with work or scroll through social media late at night, it’s easy to skimp on some much-needed rest.
When you’re overly tired, you’re more likely to reach for sugary snacks and extra calories to keep you going. Research has found that a lack of sleep, even in young adults, is associated with increased calorie intake, weight gain, and more belly fat.
The solution? Aim for 7-8 hours of sleep per night.
2. Manage Stress
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If you’re always stressed out, there’s a chance stress is contributing to your belly fat. When chronically high levels of cortisol exist in your body, it can increase the amount of visceral fat your body stores—i.e., belly fat.
You may not be able to get rid of stress altogether, but using meditation, yoga, and other relaxation techniques can help you manage your body’s response to it.
3. Eat Clean
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Your diet matters just as much as your workouts when it comes to getting rid of love handles! You can’t out-exercise a bad diet.
Be sure you’re eating nutritious, well-balanced meals that are full of vegetables, protein, and complex carbs like whole grains. Eat more of the good stuff and less of the junk—it’s that simple!
Here are some recipes to get you started:
Healthy Chipotle Chicken Burrito Bowl
Grilled Salmon Topped with Peach Salsa
12 Healthy Ground Turkey Recipes
13 Low-Calorie Breakfast Ideas (Only 300 Calories!)
4. Get Your Cardio In
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The CDC recommends you get 150 minutes of cardio per week. If you want to lose or maintain weight, you’ll need to do cardio in addition to toning exercises.
A calorie deficit is important: you need to expend more calories than you take in! Cardio exercise really helps you increase your daily calorie expenditure.
Some cardio workouts to try:
33 Best Step Exercises To Use In Your Home Workout
Running For Beginners | Your Complete Guide To Get Started
5. Train Your Whole Core
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Those love handles might seem to sit off to the side, but training your entire core will give you the best results for a tighter tummy all over!
While your body sheds fat through clean eating and cardio, exercising your entire core will tighten and strengthen the area around the middle (including the love handles) for the results you’re looking for.
Here are our favorite ab workouts that target the whole core:
15 Best Ab Workouts for Women: Total Core Exercises
The Best Core Exercises for Seniors
The Best Love Handle Workout
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These five exercises specifically target the love handles and will have you feeling the burn!
Combine this workout with a healthy diet and cardio, and you’ll watch that belly fat “waist” away.
53 Best Weight Loss Snacks
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To keep you from going crazy with calories (even when the saltiest cravings hit), my team and I rounded up the best weight-loss snack recipes that are super easy to throw together.
And when you don’t have time, or you’re on the go, we also made a list of our favorite healthy purchased snacks, too.
The 10 Yoga Poses You Should Do Everyday
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Simply put, a daily yoga routine makes you feel good! No matter where you find yourself or how much time you have, you can do these 10 yoga poses and start your day with a centered mind and a refreshed body.
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