According to USA TODAY, researchers have found that deep hidden belly fat might be the most dangerous kind of fat and could increase a person's risk of diabetes, heart disease, stroke and some types of cancer. This internal fat known as visceral fat, starts with the accumulation of subcutaneous fat on your belly and sides. This should give you all the motivation you need to reduce your love handles quickly. Be aware that this does take sacrifices and you have to be willing to sweat.
Step 1
Decrease your overall calorie intake to induce weight loss. Find your daily average and reduce it by 500 to 1,000 calories. According to the Centers for Disease Control, this will create one to two ponds of weight loss each week.
Step 2
Consume foods that are high in nutrients and low in empty calories. Give up cakes, cookies, crackers, pizza, burgers, fries, frozen dinners and deep fried foods. Eat nothing but lean meats, fish, whole grains, beans, fruits, vegetables and low-fat dairy products.
Step 3
Eliminate the beverages from your diet that contain calories. Although milk and juice have many important nutrients and can be part of a healthy diet, they still have calories — and calories in liquid form count just as much as calories in food according to MayoClinic.com. Give up these beverages and all other beverages that contain calories, such as lattes, sweet teas, soda, slushies and alcohol.
Step 4
Eat breakfast and continue to eat small meals for the rest of the day. This will keep your appetite under control and boost your energy levels. Prepare meals that are balanced with protein and complex carbs and eat every two to three hours. A whole wheat pita with lean turkey breast, lettuce, tomato and mustard is a meal example.
Step 5
Perform cardiovascular exercise to melt down the fat on your sides. Do any form of cardio at a moderate to high intensity for 45 to 60 minutes. Running, cycling, stair stepping, inline skating, dance aerobics and kickboxing are examples. Work out three to four times a week.
Step 6
Train three times a week with weights to build metabolically active muscle. Do exercises that target all of your major muscle groups like push-ups, shoulder presses, lat pulldowns, triceps extensions, biceps curls and squats. Aim for 10 to 12 reps, do three to four sets and take short rest breaks in between to keep your heart elevated.
Step 7
Execute oblique exercises to tone your sides as you lose weight. Oblique exercises involve rotational and lateral movements of the torso. Perform side crunches, bicycle kicks, Russian twists and side plank lifts. Perform 15 to 20 reps, three to four sets and work out three times a week after your cardio sessions.
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