Excess fat on your abdomen and lower back is common if you are overweight. However, fat on these areas of your body is uncomfortable and often unhealthy. Abdominal fat especially can indicate dangerous underlying fat, called visceral fat. Although not everyone with excess abdominal fat has a high percentage of visceral fat, it is wise to take steps to decrease abdominal fat to lessen your chances of heart disease, diabetes, stroke and some types of cancer. Implement a regular routine of aerobic exercise, healthy eating and core toning exercises to burn fat faster from your abdomen and love handles.
Aerobic Exercise
Step 1
Perform aerobic exercise as your primary means of losing fat from your abdomen and love handles. Complete a minimum of 150 minutes of moderate aerobic activity or 75 minutes of intense aerobic activity every week, according to the Centers for Disease Control and Prevention.
Step 2
Complete at least 30 minutes of moderate aerobic exercise five days a week, but strive to perform longer periods of exercise as you physically progress. For example, begin by walking for 30 minutes, but progress to jogging for an hour and eventually running for an hour at a time to burn hundreds of calories per hour.
Step 3
Choose from hiking, bicycling, swimming, and various sports such as racquetball and tennis. Try a variety of different aerobic activities to keep you motivated and to keep your exercise routine enjoyable.
Food Consumption
Step 1
Combine your aerobic exercise regimen with a healthy meal plan to burn calories and fat faster. Consume foods that are low in calories and saturated fats that are filling and nutritious.
Step 2
Replace processed, fatty, high-calorie snacks with fresh fruits, vegetables, lean protein, and low-fat dairy products such as low-fat yogurt and cottage cheese.
Step 3
Consume meals that are balanced in lean proteins and complex carbohydrates, and strive to incorporate vegetables into each meal to add bulk and fiber, which helps keep you full longer. Prepare baked or grilled chicken or fish along with whole wheat pasta or brown rice. Add a side of steamed broccoli and prepare low-fat yogurt topped with low-fat granola and fresh berries for dessert.
Conditioning Exercises
Step 1
Perform conditioning exercises specific to the central abdomen, obliques and lower back to strengthen the muscles in these areas. Continue your aerobic exercise and diet regimen to burn fat all over your body, including these problem areas, and eventually the results of conditioning these muscles will be visible.
Step 2
Perform side bends and oblique twists to concentrate on strengthening your side abdominal muscles. Hold a dumbbell in each hand when performing side bends to create greater resistance. Stand with your feet shoulder-width apart and bend to the left, then the right.
Step 3
Lie in position to perform a crunch for oblique twists, but twist your torso left and right at the height of the exercise as your chest approaches your knees.
Step 4
Concentrate on your central abdomen by performing basic crunches. Lie on your back on a flat surface and raise your upper body toward your bent knees.
Step 5
Stand with your feet shoulder-width apart, bend at the waist and knees, and grasp the dumbbells to strengthen your lower back with dumbbell deadlifts. Keep the weights close to your body as you straighten your knees to stand straight.
Tips and Warnings
- The more intense the physical activity you do, the more fat you will burn. Strive to perform more vigorous aerobic exercise for longer periods for maximum fat loss. Complete three to four sets of 10 to 15 repetitions of each conditioning exercise.
Things You'll Need
- 2 dumbbells
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