Getting rid of love handles in two weeks takes motivation and commitment, combine this with a healthy diet and exercise and those handles will be gone before you know it. Having love handles is both a weight and body fat issue. Decrease your calorie consumption by 500 calories a day to jump start the weight loss, adding exercise to the mix will help you reduce your total body fat percentage.
Step 1
Stop eating processed carbohydrates. Processed carbohydrates include, but not limited to, bread, cereal, chips, pasta and crackers. Replace these foods with natural carbohydrates- fruits and vegetables. Eat 40 to 50 percent of your calories from carbohydrates. Fruits and vegetables provide the body with needed carbs for proper function and immediate energy but with fewer calories per serving. Natural carbs contain vitamins, minerals, antioxidants and fiber.
Step 2
Avoid high fat meats. Fatty meats include fatty cuts of beef, lamb, pork, duck and goose. Instead choose skinless poultry and fish. Eat about 30 percent of your calories from protein. Insufficient consumption of protein leads to loss of muscle tissue, fluid retention, slow growth in children and anaemia/ anemia, which is the body's inability to deliver oxygen to cells.
Step 3
Stop eating trans fat and saturated fat containing foods. These fats are found in beef and dairy products, baked goods such as cookies and pastries, packaged foods and fried foods like french fries and doughnuts. Instead eat foods containing monounsaturated and polyunsaturated fats; almonds, avocados, walnuts, flax seed, flax oil and olive oil to name a few. A healthy daily intake, about 30 percent of your day's calories, of fat promotes sustained weight loss.
Step 4
Do strength training. In addition to cardiovascular exercise, incorporate strength training three to four days a week. Do a variety of exercises including push-ups, pull-ups, sit-ups, air squats, weighted squats, deadlifts and overhead presses. Vary the reps and weights of the exercises to keep your body guessing. Strength training increases the percentage of muscle to fat in your body, helps maintain lean muscle when losing fat and muscle burns calories both when exercising and when at rest- fat does not. Increasing your lean body mass, while reducing your fat mass, means those love handles will be melting off before you know it.
Tips and Warnings
- Watch videos about different exercises or ask a fitness professional to ensure you are doing the movements properly.
- Consult a doctor or physician before beginning any new diet or fitness regimen. Bad form when exercising can lead to injury.
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