Side belly fat, also known as love handles, can be frustrating to deal with. This stubborn fat on the sides of the waist is a common trouble spot. Fortunately, with the right strategies you can get rid of love handles for good.
What are love handles?
Love handles refer to the fat that sits on the sides of the torso, just above the hip bones. This fat is located over the obliques, the muscles on the sides of the abdominal area. Genetics, hormones, diet, lack of exercise, and stress can all contribute to the accumulation of side belly fat.
Why is it hard to lose?
There are a few reasons why side belly fat is notoriously hard to lose:
- There are more fat cells in the abdominal area than in other parts of the body. The number of fat cells (also called adipocytes) you have is set during childhood and adolescence. As you gain weight, these cells increase in size rather than number.
- The abdominal area is prone to weight gain due to its important role in protecting the organs. The body prioritizes storing fat centrally rather than in the arms and legs.
- Love handles sit right over the liver and pancreas, and surround major arteries. Fat gain here poses greater health risks than fat stored in other areas.
For these reasons, the body is wired to store fat around the midsection and is reluctant to give it up. But have hope – you can slim your middle with consistency and commitment.
What causes love handles?
A variety of factors can lead to the development of love handles:
Genetics
Genetics play a major role in where your body stores fat. Some people are predisposed to carry extra weight in their midsection. DNA accounts for differences in metabolism, appetite, and fat distribution. Although genetics are out of your control, lifestyle choices still have the biggest influence.
Hormones
Hormonal imbalances can increase abdominal fat storage. Levels of hormones like cortisol, insulin, and estrogen affect fat accumulation:
- High cortisol: This stress hormone triggers visceral fat storage around the organs. Cortisol levels spike in response to high stress.
- Insulin resistance: When cells stop responding to insulin properly, it causes more fat storage and makes weight loss difficult.
- Estrogen dominance: Low progesterone relative to estrogen in women is linked to increased abdominal fat.
Poor diet
A diet high in refined carbs, sugar, and unhealthy fats prompts fat growth around the midsection. These foods promote insulin resistance and inflammation, especially belly fat. Focusing your diet on whole, unprocessed foods can help whittle your middle.
Lack of exercise
Inactivity leads to increased body fat all over. Strength training is essential for preserving and building calorie-burning muscle mass. Cardio exercise helps burn visceral fat. Being sedentary accelerates fat storage.
High stress
Chronic stress takes a toll on your hormonal balance and metabolic health. Cortisol released when you’re stressed promotes fat storage in the stomach area. Stress-relieving strategies like meditation, yoga, and nature can counteract this effect.
Poor sleep
Not getting enough sleep disrupts appetite-regulating hormones like leptin and ghrelin. Lack of sleep is directly linked to higher body fat. Adults should aim for 7-8 hours of sleep per night. Establishing healthy sleep habits can aid weight loss.
Weight gain with age
As both men and women age, hormonal changes make it more likely to store fat in the belly. Loss of muscle mass also slows metabolism. Staying active and making dietary changes can offset age-related abdominal weight gain.
How to get rid of love handles
Slimming stubborn love handles requires a comprehensive approach. Here are proven strategies:
Follow an anti-inflammatory diet
Chronic inflammation contributes to abdominal obesity. An anti-inflammatory diet emphasizes produce, lean protein, nuts, seeds, and healthy fats. Limit sugar, refined grains, fried foods, and alcohol to fight inflammation.
Reduce stress
Find healthy ways to cope with life’s demands to keep cortisol levels down. Try relaxing practices like deep breathing, yoga, and spending time in nature. Get enough restorative sleep.
Do HIIT workouts
High Intensity Interval Training alternates short bursts of intense exercise with recovery periods. HIIT effectively diminishes abdominal fat by burning calories and boosting metabolism.
Lift weights
Build muscle and raise your metabolic rate with strength training. Work all major muscle groups 2-3 days per week. Compound exercises like squats, deadlifts, and rows are most effective.
Add in cardio
Aerobic exercise reduces overall body fat, including visceral belly fat. Aim for 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week. Brisk walking, running, cycling, and swimming are great options.
Get enough sleep
Shoot for at least 7 hours of high-quality sleep per night to balance hormones and curb cravings. Develop good sleep habits like limiting screen time before bed.
Stay hydrated
Drinking enough water supports metabolism and reduces water retention. Aim to consume 8-12 cups of water daily. Herbal tea, fruits, and vegetables also contribute to hydration.
Manage alcohol intake
Alcohol is high in empty calories and sugar. It’s also inflammatory and disrupts sleep. Limit alcohol to special occasions or cut it out completely for best waist-slimming results.
| Cause | Effect on Belly Fat | Solution |
|---|---|---|
| Genetics | Predisposes body to store fat in midsection | Focus on lifestyle changes you can control |
| Hormonal Imbalances | Increases abdominal fat storage | Reduce stress, improve diet, optimize sleep |
| Poor Diet | Triggers inflammation and insulin resistance | Eat an anti-inflammatory diet |
| Inactivity | Causes muscle loss and slows metabolism | Strength train and do cardio exercise |
| High Stress | Results in elevated cortisol and fat storage | Practice stress management daily |
| Poor Sleep | Disrupts appetite-regulating hormones | Get 7-8 hours of quality sleep nightly |
Target love handles with specific exercises
Along with full-body strength training, include targeted exercises that work the obliques:
Russian twists
With feet off the floor, rotate your torso side to side to hit obliques. Go slow and controlled.
Side planks
Raise your body into a side plank position, resting on one forearm and your feet. Hold for 30-60 seconds per side.
Bicycle crunches
Lying on your back, bring opposite elbow to knee in a pedaling motion to engage obliques.
Woodchoppers
Standing with feet hip-width apart, bring a medicine ball from overhead down across body to the opposite side. Repeat.
Side bends
Holding a dumbbell or kettlebell at your side, bend torso to the side and return to center. Complete reps on each side.
How long does it take to lose love handles?
Most experts recommend aiming to lose 1-2 pounds per week for sustainable fat loss and healthy habits. At this rate, noticeable reduction in love handles could take:
- 2-4 weeks to begin seeing small changes in waistline
- 2-3 months for a visible difference in the size of love handles
- 6+ months for dramatic, lasting results by reaching ideal body fat percentage
Have realistic expectations for shedding stubborn belly fat. Combine exercise, nutrition, and lifestyle changes for long-term success. Patience and persistence pay off.
Are love handles unhealthy?
Carrying excess fat around the abdomen, also called visceral fat, poses health risks including:
- Heart disease
- Type 2 diabetes
- High blood pressure
- Stroke
- Metabolic syndrome
- Certain cancers
Measuring waist circumference gives a rough indication of abdominal fat levels and associated health risks. The American Heart Association defines unhealthy abdominal obesity as:
- Over 40 inches for men
- Over 35 inches for women
Consult your doctor if concerned about belly fat and disease risk. Start taking steps to reach a healthy weight. Even a 5-10% reduction in body weight can significantly lower your risks.
Conclusion
A variety of factors from genetics to poor lifestyle habits contribute to the accumulation of stubborn side belly fat. Love handles are difficult to lose due to hormones that encourage central fat storage. However, implementing targeted diet, exercise, and stress relief strategies can slim your waistline. Burn abdominal fat and reduce disease risks by making sustainable improvements to daily habits. Patience and hard work will pay off as you shed love handles for good.