Love handles are a common term for the accumulation of fat on the sides of the midsection. A problem for both men and women, love handles can be very difficult to get rid of, especially if you have had them for a long time. A strategy composed of a healthy diet and various forms of exercise is the most effective way to get rid of love handles.
Step 1
Drink ample amounts of water each day. It is generally recommended that you drink at least eight 8 ounce glasses of water, totaling 64 ounces per day. This amount supports general good health. However to burn off the additional fat contained in the love handles, it important to increase water intake. Fitness expert Stew Smith recommends drinking a minimum of 100 ounces of water. Splitting up the consumption of water into ten 10 oz. glasses of water or a similar distribution can make it easier to drink this amount each day.
Step 2
Eat a healthy diet of protein, fruits and vegetables each day. Stew Smith recommends eating five servings of fruits and vegetables in order to limit the amount of carbohydrates or nonprotein foods consumed. Various meats are significant sources of protein; however, red meats can also contain high concentrations of fat. Fish and chicken with the skin removed are excellent sources of protein when baked, broiled or grilled. Recommendations on caloric intake can vary by person so it is sometimes more beneficial to focus on eating a balanced diet instead of solely focusing on consuming a certain number of calories.
Step 3
Avoid unhealthy or fatty foods that can add to the presence of love handles. Avoid or reduce the consumption of fried foods, cheese that is high in fat and foods containing processed sugar such as sodas, cookies or candy.
Step 4
Engage in a routine including cardiovascular and calisthenic exercises. Walking, biking or swimming for approximately 30 minutes on most days is recommended to increase cardiovascular endurance. Calisthenics should be incorporated into the workout routine between two and three times per week. Calisthenic exercises include push-ups, sit-ups, bench dips, squats and lunges, and should be performed in sets of 10 to 20 and repeated three to five times.
Step 5
Add abdominal exercises to the workout routine. "Fitness Magazine" recommends doing standard crunches, reverse crunches and other abdominal exercises. Abdominal exercises alone will not get rid of love handles. Abdominal exercises in conjunction with a healthy diet and exercises that increase cardiovascular endurance and metabolism will help to eliminate love handles when performed consistently.
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