How To Get Rid of Love Handles men || In 2021

Hey guys, so are you excited to know how to get rid of love handles men ? Then, be patient today I am going to share with you some simple steps that will help you to get rid of your stubborn fat.

The handle of love generally refers to the excess amount of fat that accumulates on the sides of your abdomen.

So ,the first thing you need to know about how to get rid of muffin top.

Love handles are deposits of fat found right above the hips, that offer you a soft appearance, but unfortunately, they’re extremely difficult to get rid of for several people.

Men are particularly struggling with this stubborn problem area. Because it is one of the first places we tend to stuff fat, and at the same time it is one of the last places to release it.

And one among the worst things you can do if you would like to burn this side fat may be a crash diet.

This was within a relatively short time frame to give up and get everything back, as diets that need to be tightly restricted usually lead to yo-yo diets.

This usually only exacerbates the problem with your muffin top, so instead you can help you naturally reduce the size of your love handle without feeling starving yourself. I would like to give you 11 simple things to start today.

Are you excited to know about how to get rid of side fat ??? So let’s get started without any further delay.

These are the 11 things that you can’t include in your diet

1. Eat High Thermic Effect Foods 

How To Get Rid of Love Handles For Men

You may find it difficult to reduce calories, but it’s much easier to burn more calories just by prioritizing certain foods, which contributes significantly to your total calorie deficiency and puts in a lot.

I think everyone knows that it can lead to more fat loss without it.

The thermic effect of food is essentially the energy your body needs to break down, digest and absorb nutrients from the food you eat.

Therefore, simply adding some foods will take more calories to break down than other foods. This is very good for fat loss.

In general, carbohydrates and fats require only 5 to 15 percent of the calories ingested to digest these major nutrients.

However, digesting and processing protein requires 20 to 35 percent of the calories you consume.

This is a way to make sure you eat at least 0.73-0.8 grams of protein per pound of body weight daily.

Not only is it very satisfying and perfect for helping build muscle, but it also has far fewer net calories that other major nutrients.

Currently, in addition to eating enough protein, whole natural single-ingredient foods tend to have a higher thermic effect than processed foods, especially for vegetables. Vegetables digest about as many calories as they provide.

2. Reduce Your Sugar Intake 

reduce sugar intake

Not only is sugar very high in calories relative to the amount it fills the stomach, but eating too much sugar is especially associated with central obesity. This essentially stores more fat around your stomach and love handles.

Another problem with a high-sugar diet is to increase circulating insulin levels while reducing insulin sensitivity.

It causes your body to store more fat, making it much harder to burn previously stored fat.

On top of that, eating too much sugar on a regular basis stimulates your brain and makes you want sugar.

It also desensitizes your palate, so when you eat a naturally sweet-tasting fruit, it simply doesn’t compare to the stimulus you get from all the sugar and high fructose corn syrup added to your diet.

Therefore, sugar is not only very high in calories, but also produces more fat, making it difficult to find fun from healthy natural food sources that actually help to lose the above handles.

Therefore, to reduce sugar in the diet, I would like to do something obvious, such as eliminating soda and other sweet drinks and sticking to water instead.

However, it is also possible to eliminate sugar from less obvious sources such as sugar, artificial ingredients, seasonings and many processed foods containing high fructose corn syrup.

Therefore, if you are buying a process that comes in a box or has a very long shelf, always check the nutrition label and the ingredients used to limit your daily sugar intake.

3. You Will Also Want To Cut Out Refined Carbohydrates

Cut out refined carbohydrate

I don’t want to get rid of carbs altogether. In fact, many people seem to be very successful on eating high-carb diets, but these refined carbs are converted to sugar immediately after eating.

When grains are refined, all brands, fibre and nutrients are removed, which not only reduces the heat effect of these carbohydrates, but also speeds up digestion, so it doesn’t take long to be hungry again.

On top of that many refined carbohydrates also contain additional sugar. Some examples include white bread, dough, pasta, pastries, white flour, sweets, and most breakfast cereals.

It’s not that these foods are absolutely inedible, but we want to limit them in our diet and do our best to retain natural carbohydrate sources such as sweet potatoes, brown rice, buckwheat, and barley.

4. Make Sure You Are Eating Enough Soluble fibre

How To Get Rid of Love Handles For Men

Because these foods really fill you and help you feel full longer. Foods that help you stay full help you naturally reduce your calorie intake without feeling hungry.

Examples of foods high in water-soluble fibre include grains such as Brussels sprouts, beans, broccoli, barley and oats.

Eating more of these high-fibre foods has been shown in many studies to help reduce fat.

In fact, one study showed that increasing the amount of soluble fibre that participants eat only 10 grams per day over a five-year period reduces visceral fat, the fat stored in the centre, by an average of 3.7%.

5. Include healthy sources of fat in your diet

healthy source of fat

Fat slows down the digestive process and helps keep you full for a long time. The other thing about it is that it was simply delicious.

So, it helps make your meals more enjoyable, and when you enjoy your meals you are more likely to actually stick to them.

Apart from the benefit of consuming a sufficient healthy source of fat if you don’t get enough fat in your diet, it actually has a negative effect on many important hormones for fat loss.

Therefore, make sure that at least 20-30% of your daily calorie intake comes from healthy fat sources such as avocados, olive oils, nuts, eggs, and healthy fatty fish.

6. Lift Weights

Lift weight

Many now make the mistake of trying to lose their love handles by targeting them in diagonal building practice.

But simply doing a lot of abdominal work doesn’t help you get rid of your love handle.

It doesn’t burn all of the many calories, it just builds muscle under the fat, so instead I would like to focus on weight training exercises that build the most muscle and burn the most calories.

All exercises such as deadlifts, squats, pull-ups, bench presses, roses, and cleans consume large amounts of calories during your workout and subsequent recovery process by performing these exercises with heavy weight.

Because all broken muscles need to use calories to repair themselves. On top of that it increases your resting metabolic rate by building more muscle over time.

Many people who feel stuck and can’t lose fat, even if they’re already fairly low in calories, can help burn fat without lowering calories so much that they decide to lift heavy objects to build muscle. It’s better to concentrate.

7. Incorporate High Intensity Interval Training For 15 Minutes

How To Get Rid of Love Handles For Men

Weight Training Immediately after training, incorporate 15 minutes of high-intensity interval training.

By the end of a long 45-minute weight training session, your glycogen or carbohydrate stores will be depleted, as weight training requires carbohydrates primarily for energy.

If you run a 15-minute high-intensity interval training session immediately after your weight training session, your body will burn fat to provide the energy you need for training because the weight training has already burned carbohydrates.

It’s a good idea to group exercises that move your whole body and breathe very heavy objects such as burpees, squat jumps, medicine ball slams, and mountaineering.

Then perform each exercise of your choice, do your best for 15-60 seconds, then walk it for 15-60 seconds and repeat it over and over until 15 minutes have passed.

Now, even if this can help you burn a lot of calories, it doesn’t make sense to work harder than you have to.

Therefore, add only one hit session per week at a time and save on adding these sessions in case you start to become a plateau.

This way, you always have something in your back pocket and keep breaking it down and burning fat.

8. You Want To Ensure That You Are Getting Enough Sleep

Getting enough sleep

If you don’t get enough sleep, the ratio of testosterone to cortisol can be very negative, resulting in less fat loss and less muscle growth.

Hormonal changes can greatly contribute to the problem of excess fat accumulating around the handle of love and the belly, and one of the easiest ways to avoid many of these negative changes is get enough sleep.

You want to do your best to get 6 to 8 hours of sleep a night to help your body burn fat.

Some studies have shown that people who sleep less than 5 hours per night tend to weigh more and have more tummy fat than those who sleep 6-7 hours per night.

There are also many other studies that confirm that sleep deprivation is absolutely terrible for fat loss.

9. Reduce Your Alcohol Consumption

Reduce alcohol consumption

Especially if you drink a lot or often at one time, fat is processed by the same organs that process alcohol in the liver, and when you drink alcohol, the body stops burning fat and breaks down and removes alcohol.

Alcohol is also a technically unique major nutrient, adding 7 calories per gram of alcohol consumed.

Besides, many drinks have added sugar. For example, wine and beer are full of additional calories.

In addition to the alcohol itself and the calories from wine and beer, it is a destination for frequent drinkers.

Although there is some evidence that drinking one or two glasses of wine a day can reduce the likelihood of cardiovascular problems.

Drinking a glass or two of wine each day does not reduce your chances of developing a love handle.

Therefore, when drinking, be sure to stick to a hard, transparent liqueur with no added flavours or calories.

You may also have less control over the amount and type of food you eat when you drink. You had better not drink..

If you’re not careful, you can burn an extra 1000 calories in a single bulimia session.

10. Eating vegetables

Eating vegetables

Eat vegetables with each meal and prioritize the vegetables and protein sources on the plate.

Not only are vegetables low in calories, but they also occupy a lot of space in the stomach, so they fill the feeling of hunger, prolong the feeling of fullness, and avoid overeating naturally.

Simply include vegetables in every meal and always eat all vegetables and protein on the plate to reduce the chance of overeating.

11. Intermittent Fasting

How To Get Rid of Love Handles For Men

You can now try different types of fasting protocols, such as eating, quitting, eating, warrior methods, 16-8 methods, 5: 2 diets, and omad, to name just a few.

Depending on which of these you choose, you can fast for 16 hours, 20 hours, 23 hours, or more.

You can reduce the amount of calories you consume by simply eating nothing during the fasting period every day.

In addition, the total number of meals per day is reduced, and you can eat more with each meal, so you can eat more full meals.

Fasting can be difficult to set up and can sound complicated, but it can all be used to keep your cheat days in line, without exceeding the total amount you eat throughout the week.

Workout that target your love handles and abs

I’ve seen a lot of people say that if you do these exercises you will see your love handles go down.

But now I want to say one thing that you can not reduce the love handle just by doing weight lifting exercises, diet also plays a huge role.

By exercising and maintaining a proper diet plan, you will not be able to lose fat from any one spot.

When you go to a calorie deficit, you will lose fat from your whole body, first you will start losing fat from your upper body and then you will lose fat from your lower body. This is a process of fat loss in human body.

So, here I am sharing some love handles exercises that will help you to lose those love handles.

1. Side Plank Oblique Crunch

Sets : 3         Reps : 15-20 to each side        Rest : 45 Sec.

Side Plank oblique Crunch Exercise is a great workout for beginners working on the central side where the love handles are located.

Here’s The Step by Step Guide :-

  • Start on your side together with your feet and one forearm just below your shoulder.
  • Tighten the core, raise your hips until your body is straight from your head to your legs, and place your upper arms near your hips.
  • Hold 2 counts of poses, slowly lower your hips about an inch from the floor and raise again.
  • Repeat as many times as you want and exercise on the other side.

Some Useful Tips :-

  • Do not hold breath and breath normally.
  • Engage and tighten the core to maintain balance.
  • shoulders and forearms should be parallel.
  • We recommend you begin by holding the position for as long as you can.

2. Standing oblique Crunch

Sets :3        Reps : 12-16 to each side       Rest : 30 Sec.

The Standing oblique crunch exercises is more effective alternative to a regular oblique crunches done on the floor. Standing oblique crunches is a functional standing ab exercise targeting love handles. There are many benefits to doing a standing oblique crunches including strengthening your core, reduce love handles and improving your balance. This exercise is ideal for men and women and it does not require any equipment.

Here’s The Step by Step Guide :-

  • Raise your legs slightly wider than your shoulders so that your toes are facing forward. Place your hands lightly next to your head. That is your starting point.
  • Straighten your chest up and bend to the left to lower your elbows. At the same time, put your left knee up and out to fit your elbow.
  • Crunch your oblique to the left and hold 2 counts. Release to the starting position.
  • Repeat the movement on the opposite side. That is one rep.

Some Useful Tips :-

  • Keep your hips fixed when exercising. Do not swing it back and forth.
  • Also, do not pull your head forward or sideways with your hands.
  • Keep your back straight and your entire chest facing up.
  • Remember to squeeze your oblique muscles every time you do the crunch.

3. Plank Hip Dip

Sets : 2       Reps : 16-18 to each side        Rest : 30 Sec.

The Plank Hip Dip Exercise is one of the best exercise for your love handle. Plank hip dip exercises help build abs and oblique muscles. It’s also ideal for those who need a stronger core or a tighter centre, as many muscles work when performing this exercise. It’s also great for adding versatility to your workout. Regular plank hip dip exercises will tighten and strengthen your abdominal.

Here’s The Step by Step Guide :- 

  • Start during a plank position on your forearms with feet shoulder width apart and your lower back flat.
  • Ground your toes to the floor to stabilize your lower body. Engage the core, gluteal muscles, and hamstrings to flatten your back and keep your whole body neutral and straight.
  • Rotate your hips to the right and almost immerse your body in the floor.
  • Back to the beginning position and repeat on the left side.
  • Keep the alternating sides to the specified number of repetitions.

Some Useful Tips :-

  • Always engage the core. Do not raise your hips too much or bend your hips.
  • Look at the ground to stay your head in neutral position.

4. Side Plank With Rotation

Sets : 3        Reps : 14-16 to each  side (one rotation to each side = one rep)       Rest : 20 Sec.

The side plank rotation is extremely effective for love handles and it is one of the hardest ab workout. The side plank with rotation is a advanced change that not only builds core strength, stability and balance, but also targeting the love handles.

Here’s The Step by Step Guide :-

  • Lie down on your side together with your feet on top of each other.
  • Plant your lower forearm on the ground and press it against the ground to raise your hips and straighten your legs to shoulders.
  • Support your abs and raise your upper arms to the sky.
  • Reach under and behind your body while maintaining abdominal tension, rotating your torso, and maintaining the position of the lateral plates on your upper arms.
  • Back to the movement to its original position and repeat.
  • After completing one rep, switch sides and repeat on the other side.

Some Useful Tips :-

  • Do not hold  breath and breathe normally.
  • Engage and tighten the core to maintain balance.
  • Do not let your hips down.
  • Try to twist as much as possible.

5. Russian Twist

Sets: 3         Reps: 20, 18, 15          Rest: 15 Second

When it comes to the most effective abs exercises for your entire core and love handles, the Russian Twists is one of the best.

Here’s The Step-by-Step Guide:-

1 : Sit on the ground together with your feet call at front of you and a 90-degree bend in your knees. Your heels should be lightly planted on the ground.

2 : Lean your torso backwards, and bend the waist, to create another 90 degree angle between the quads and the torso.

3 : Make sure your chin is up, and your torso is straight and powerful.

4 : Breathe in, then as you breathe out, slowly twist your torso to at least one side, keeping your arms in line together with your torso in the least times (make sure you do not just move your arms side-to-side).

5 : Breathe in as you progress back to the middle, then breathe out as you rotate around to the opposite side.

6 : Repeat this for the prescribed number of reps on each side.

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