LOVE handles are areas of skin that extend outward from the hips.
You may be able to reduce their appearance with weight loss, including through exercise and eating a nutritious diet.
When combined with tight clothing, love handles can become more pronounced, but they are not caused by tight clothes alone.
They indicate excess fat accumulation around the hips and abdominal area.
What causes love handles?
The underlying cause of love handles is fat retention.
Generally speaking, fat cells accumulate when your body takes in too many calories or you do not burn as many calories as you are consuming.
Over time, these fat cells can become noticeable as they accumulate in certain areas, such as around your waist and hips.
Fat can accumulate anywhere in the body, but there are certain factors that increase the likelihood for retaining fat in the hip, lower back, and abdominal areas.
Factors that contribute to love handle formation include:
hormones, especially too much cortisol
age (belly fat accumulation is particularly common as you get older)
lack of physical activity
diet high in fats, sugars, and high-calorie foods
sleep deprivation
undiagnosed or untreated conditions that slow down your metabolism (hypothyroidism) or
underactive thyroid for example, makes it difficult to burn off extra calories)
Exercises that target the back, abs, and hips
A quick search on the internet reveals targeted exercises for specific areas of the body, including love handles.
But fat reduction cannot be achieved with spot exercises alone.
While strengthening and resistance activities can help with muscle tone and flexibility, they do not shrink fat cells.
Try combining cardiovascular exercises with weight lifting and targeted movements for optimal results.
If you are trying to lose weight and overall body fat, you may need up to five hours of moderate exercise per week.
It is also important to maintain a healthy diet and avoid taking in more calories than you are burning.
For gradual fat loss and weight maintenance, incorporate aerobic activities, such as walking, bike riding, and swimming.
Even if you cannot fit in a full-length workout every single day, you will reap the benefits of simply being more active.
What is the takeaway?
Love handles can be a side effect of excess body fat, especially fat in the area of your hips and lower abdomen.
Increased activity and healthier eating can contribute to shrinking love handles as part of overall fat loss, but it is important to remember that this can also take some time.
Lifestyle tips
You can do endless crunches, but your abs will only be visible if you reduce excess fat through healthy eating.
What you put into your body has much to do with how your body eliminates, processes, and stores excess calories and fat.
Try some of the following tips for healthy eating to lose weight:
Choose carbs with a lot of fibre, like beans and sweet potatoes, which help curb hunger by adding bulk to your meals and satisfying your appetite.
Consult a registered dietitian nutritionist about how many calories your body needs daily.
They can help you determine your calorie goal based on your activity level, age, health conditions, sex, and weight.
Drink water instead of high-sugar beverages like soda.
Eat high-protein, low-carb meals to keep you full for long periods.
Limit ultra-processed foods that are high in calories, fat, and sugar.
Make fresh fruit and vegetables, lean proteins, low-fat or nonfat dairy, and whole grains a part of each meal.
In addition to exercising and healthy eating, a good night’s rest helps control your weight.
Lack of sleep can make you hungry for high-calories and high-carb foods.
Not getting enough sleep also raises your cortisol levels, contributing to weight gain.
Try creating a bedtime routine to promote relaxation and sleep.
For example, limit your screen time, and do not consume alcohol or large meals before bedtime.
Keeping your sleep environment cool and dark can help, too.
Move throughout the day
Finding simple ways to increase the number of calories you burn throughout the day is an excellent way to lose excess body fat.
Many people lead sedentary lifestyles and work desk jobs that involve sitting for hours on end.
Studies show that sitting for long periods of time is not good for your health or your waistline.
Creating a habit as simple as setting a timer every half hour to get up, and walk to the water cooler can make a big difference for weight loss.
Practice mindful eating
Focusing on your food and paying more attention to how you feel while eating can help you shed kgs from your midsection.
Mindful eating is a practice that can help you gain control of your eating habits and may lead you to consume fewer calories.
Mindful eating involves paying attention to hunger and fullness cues, eating slowly without distraction, and understanding how food impacts your mood and health.
This is an excellent way to get healthier, both physically and mentally, and has been shown to be an effective method for weight loss.
Cut back on alcohol
An easy way to cut calories and lose weight is to cut back on alcoholic beverages.
Drinking too much alcohol has been linked to obesity, and an increase in body fat, especially in the midsection.
Alcohol also increases feelings of hunger by stimulating brain cells that regulate appetite, which may cause you to consume more calories.
Plus, many alcoholic beverages are loaded with calories and added sugar, which can cause you to gain weight.
While drinking small amounts of alcohol has been linked to health benefits like a reduced risk of heart disease, drinking too much is not good for your overall health or waistline
Stress less
Being stressed out has a negative impact on both your mental and physical health, and can even cause you to gain belly fat.
To reduce stress and prevent belly fat, focus on activities like yoga and meditation that have been shown to reduce cortisol levels.
Stick with your plan for a healthier lifestyle, and you will eventually reap both the aesthetic and underlying health benefits.
If you are unable to lose weight despite diet and exercise, see your doctor for advice.
They may order blood tests to check for possible underlying issues, such as hypothyroidism, or have recommendations for surgical procedures. – Online.
