Lovehandles seem oddly named because no one really loves having excess fat around the midsection. If you have trouble getting rid of your lovehandles, discomfort is not the only thing they are causing you. Two types of fat are located in your mid-section. Sub-cutaneous fat is the excess fat you can pinch with your fingers, and visceral fat is actually located around your abdominal muscles. The Harvard Medical School states visceral fat "has been implicated in a number of chronic conditions, including cardiovascular disease, dementia, and breast and colorectal cancers." But with a clean diet and the right kind of exercise you can get rid of those lovehandles and slim down to a sleeker you.
Step 1
Measure yourself. Using a flexible measuring tape, measure, or have a friend or family member measure for you, the smallest part of your waist, directly over your belly button and the largest part of your waist. Record these measurements in a small notebook. Make sure to note the date and label each measurement.
Step 2
Examine your caloric intake. Begin tracking your diet without changing anything about your diet. Make sure to take note of amount of calories, carbohydrates, fat, and protein per meal. After three days go to Nutriweb, an online calorie calculator, and determine your daily caloric needs. You will probably notice one of two things; your daily calorie intake is higher than you need it to be or it is significantly lower. Diets too low in calories actually cause you to hold onto your fat. The Washington University Physicians state when you go on an extreme diet "the body's ancient survival mechanisms kick in, refusing to use up valuable stored fat, making it more difficult to burn calories by lowering our metabolic rate and decreasing our energy level and requirements."
Step 3
Make the necessary changes in your diet. If you are not eating enough calories throughout the day begin planning your meals ahead of time to ensure you are getting enough food fuel. The same goes if you are eating too many calories throughout the day. Planning and organization of your diet will help you stay on track. The key is to make sure you are getting your calories from healthy, nutritious sources.
Step 4
Eat good carbohydrates. The Harvard School of Public Health states that "easily digested carbohydrates from white bread, white rice, pastries, sugared sodas and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease." Try to get your carbohydrates from as natural sources as possible such as fruits and vegetables. Aim for your carbohydrate intake to be between 40 percent and 50 percent of your day's worth of calories. Note that carbohydrates deliver four calories per gram.
Step 5
Eat healthy fat. It may seem odd to hear that when you want to get rid of fat you need to take in healthy amounts of good fat but it is true. Dr. Ann Louise Gittleman, certified nutritionist, states "good fat is essential for both permanent weight loss and overall health." Healthy fats are found in avocados, various types of nuts and seeds as well as olive oil. Stay away from baked goods, chips, gravies and creamy sauces because they contain bad fat, saturated and trans fats. Keep your fat intake around 30 percent of your day's worth of calories. Fat gives about nine calories per gram.
Step 6
Eat protein. A diet lacking or completely void of protein leads to muscle loss, fatigue, and a decreased immunity. Protein helps provide satiety at meals and keeps you full between meals. The best protein choices are fish and skinless poultry. Protein consumption should be between 20 percent to 30 percent of your day's worth of calories depending on your carbohydrate consumption.
Step 7
Exercise. No healthy lifestyle change is complete without a proper exercise regimen. Excess fat located in and around the midsection is directly correlated to your body composition. To obtain a lower body fat do cardiovascular exercise as well as strength or resistance training. The American Council on Exercise states "strength training favorably affects an individual's overall body composition, resulting in a greater proportion of lean tissue relative to fat tissue. This training adaptation helps to enhance both functional performance capabilities and physical appearance." So mix up you routine; walk, run, play sports, lift or join a class.
Step 8
Track your diet and exercise. Commit to yourself to write down everything you eat and its nutritional value. Tracking your diet will keep you aware of how much you are eating and will help eliminate mindless snacking. Plan your meals; eat three moderate sized meals a day with two small snacks in between. Track your exercise progress whether it is your mile time or a specific strength goal like push-ups and pull-ups.
Tips and Warnings
- Pick activities for exercise that you enjoy doing so it is more fun than actual work. Or ask a friend to join you.
- Please consult your doctor or physician before beginning any new diet or fitness regimen.
Things You'll Need
- Flexible measuring tape
- Notebook
- Pen
References
- Washington University Physicians: What's the Skinny on Fat?
- Harvard School of Public Health: Carbohydrates- The Bottom Line
- Dr. Ann Louise: Diet/ Detox
- American Council on Exercise: One of the more common perceptions in some fitness circles is that strength training individuals lose weight because one pound of muscle can burn approximately 30-50 calories per day. Is this claim valid?
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