Quick Ways To Lose Belly Fat & Love Handles

Belly fat and love handles can make it difficult to get fitted for clothing as well as exact a negative effect on your self-esteem. Extra fat around your midsection can also be perilous to your health as well, as it increases risk of heart problems, type II diabetes and certain cancers. The best way to lose belly fat and love handles is through a healthy diet and moderate to intense exercise.

Cardio Training

To burn fat around your belly, you have to use moderate to intense cardiovascular training. Any activity that increases heart rate and that you can sustain for at least 45 to 60 minutes, five days a week, will suffice. Try swimming, dancing, running, brisk walking, cross-country skiing or any other high-energy activity you enjoy to help burn off that midsection.

High-Intensity Training

High-intensity training with intervals can help you decrease the amount of time you work out and burn fat more quickly. Use any cardio activity you enjoy and integrate intervals of high intensity with sharp drops in intensity over and over. Bicycle up hill for a few minutes, then rest by coasting downhill. Try running sprints for two minutes, then walk for two minutes. Repeat cycles many times until you have completed at least 20 to 30 minutes of high-intensity training.

Diet

Clean up your diet by eliminating empty calories and replacing them with nutrient-dense foods. Food and beverages like candy, cookies, alcohol, sodas and fruit juices contain very few essential nutrients, but they are high in sugar and caloric content. Your diet should be comprised mostly of lean meats, low-fat dairy, fresh fruits and veggies.

Meal Frequency

Not only should you pay attention to what you eat, but also focus on portion sizes and meal frequency. Rather than eating three square meals per day, break them up into five or six small meals. This regulates your blood glucose levels and suppresses your appetite.

Target Your Abs

Strength exercises that target your abdominals and love handles can help you develop a lean appearance. They won't burn off the fat the way cardio will, but once the fat is gone, ab exercises will tone up the muscles. Do four sets of 25 reps of classic crunches. Do two sets of 25 reps of side bends on each side of your stomach, three times a week.