Getting rid of belly fat and love handles involves making healthy changes to your lifestyle. While spot-reducing belly fat isn't an option, according to the American Council on Exercise, you can decrease belly fat by focusing on body fat as a whole. Carrying extra weight around your mid-section can lead to serious health conditions, such as heart disease, metabolic syndrome, Type 2 diabetes and stroke. Modify your diet, eliminate unhealthy foods and engage in daily physical activity to help eliminate belly fat and love handles in a healthy manner.
Step 1
Eat breakfast every day. Breakfast jump-starts your metabolism and gives you the energy you need to start your day. MayoClinic.com reports that individuals are more likely to eat healthily throughout the day if they've eaten a healthy breakfast. Eat a meal with fiber and protein, such as whole grain toast and eggs or yogurt and whole grain cereal, to keep you satisfied through the morning.
Step 2
Reduce your daily caloric intake by 500 to 1,000 calories to lose 1 to 2 lbs. each week. To lose fat, you need to burn more calories than you take in. According to the Centers for Disease Control and Prevention, or CDC, 1 lb. of fat is equal to 3,500 calories. Eliminating 500 calories a day results in a weight loss of 1 lb. per week. Use an online resource, such as The Daily Plate, or use a daily journal to keep track of your daily caloric intake.
Step 3
Start exercising. Engage in an enjoyable aerobic activity for at least 30 minutes per day. Aerobic exercise is a necessity if you want to lose love handles and flatten your abdominal region. Aerobic exercises increases your fitness level while burning a significant amount of calories. The American College of Sports Medicine reports that 30 minutes of physical activity a day will reduce your risk of disease, and that many people need 60 to 90 minutes of exercise to lose weight or maintain their weight loss. Start by taking walks, riding a bike or swimming. As your strength and fitness level improve, move on to more intense activity, such as jogging or running, indoor cycling class, jump rope or climbing stairs.
Step 4
Include weight training in your exercise regimen. Lifting weights increases your muscle mass. As you build muscle, you increase your body's resting metabolic rate and burn calories even when your body is at rest. Perform upper and lower body exercises using weights, machines, medicine balls or resistance tubing. Weight train at least two days a week, allowing your muscles ample time to recover. Do one or more sets of 10 to 12 repetitions of each exercise.
Step 5
Perform body weight exercises, such as push-ups, pelvic thrusts, planks, abdominal crunches and leg lifts, to strengthen your core. Strengthening your hips and lower back, in addition to your core, develops the muscles that work with your abdominal muscles, helping increase your stability, fitness level and flexibility. Train your core at least three days a week.
Tips and Warnings
- Discuss possible limitations or modifications with your doctor before beginning a workout regimen or restricting calories.
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