Handlebar fat can be tough to lose for both men and women. You can shed weight from the sides of your waist by dieting and following a consistent exercise regimen. Spot reduction isn't possible, so don't bother doing thousands of side bends or broom twists to lose handlebar fat. Reducing your overall body fat is the only way to shed fat throughout your entire physique.
Step 1
Eat fewer calories than you expend by maintaining a caloric deficit, promoting weight loss. MayoClinic.com suggests shedding weight at the rate of 1 to 2 lbs. each week by burning 500 to 1,000 calories more than you take in each day. Exercise regularly and reduce caloric intake to achieve this deficit.
Step 2
Run, jog or walk for 30 minutes a day most days of the week. Aerobic exercise helps you burn calories, shed fat around your waist and can improve your mood. Play competitive sports like soccer, basketball, tennis or lacrosse to spice up your cardio, improve your heart health and lose weight.
Step 3
Consume vegetables and fruits, lean proteins like chicken breast and heart healthy fats like flaxseed oil to reduce caloric intake and burn fat. Vegetables and fruits are packed with vitamins and minerals. Lean proteins supply your muscles with amino acids, helping power up your workouts. Healthy fats improve cell function and cause you to feel full, helping you avoid overeating, which leads to weight gain.
Step 4
Perform compound free-weight movements like squats, bench presses and deadlifts at least twice a week to turbocharge your metabolism and accelerate weight loss around your waist. Compound free-weight exercises recruit multiple muscle groups, offering you a comprehensive workout. Do four sets of 15 repetitions for each exercise to develop a lean physique. Rest for 45 seconds between sets.
Tips and Warnings
- Warm up with five minutes of light jogging before your workouts to bring blood into the muscles. Stretch for 10 minutes pre- and post-workout to reduce the risk of injury. Train with a spotter when doing compound free-weight exercises to maintain proper form. Consult a physician before starting a diet or exercise program to lose weight.
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