I think that everyone knows what “love handles” are.
If you have them and are looking for a way to get rid of them then you are in the right place.
It seems that no matter how much you work out you still can’t get rid of the bumps on the sides of your body. But don’t worry, because you can change this.
You might think that you need to work out even more intensively, change your training program, which is true, but it’s the second step you need to take.
The first and most important one is changing your diet. According to professional trainers, eating properly is the best way to burn any excess fat you may have.
Eating properly means not eating processed, packed, chemically altered foods and replacing them with whole foods such as vegetables, fruit, eggs and meat, anti – inflammatory herbs and roots and healthy fats.
So if you are ready to start this journey, we offer you a small guide which will show what you need to change to get rid of the love handles.
1. What to change in your diet
Before cutting off carbs, read this. Carbs are a crucial component of your nutrition and your body needs the healthy carbs to boost the metabolism and get energy.
If you don’t consume the essential carbs, your body can get into conservation mode and stores as much as possible – and burning fat is almost impossible.
Also, you need to consume healthy fats such as nuts, seeds, coconut or olive oil, avocados which help you to burn excess fat and get rid of the love handles.
Besides fats, you also need to keep track of what kind of proteins and carbs you consume. Grass – feed beef is better than the regular one at the market. It tastes better and it’s healthier, and also contains 50% more omega – 3 fatty acids.
You’ll be happy you made this choice once the results are visible. Besides all of this, you also need to consume enough vegetables. Spinach, cucumbers, celery – basically everything – they are all healthy. You can use spices as ginger or turmeric for the anti – inflammatory effects.
You also need to be careful when it comes to the everyday vices. A lot of people drink coffee, which is completely fine, as long it’s not more than 1 – 2 cups a day. You’ll need to forget about sweeteners, sugar, milks and creams and add some almond or agave milk to your coffee.
Alcohol may be another reason for your love handles, and cutting it off might be the solution. Cider, beer, wine and other low alcohol drinks contain over 100 calories a glass! Count your calories, they add up quickly, and even quicker if you drink a lot of alcohol.
2. What can you eat?
Regarding protein, you should consume chicken, ground turkey, lean beef, steak, fish such as salmon; tuna; tilapia, or tofu if you are a vegetarian. You can also consume pea protein, whey protein powder or hemp protein.
You should be more calculative with carbs. When it comes to complex carbs, you should eat quinoa, brown rice, whole grain pasta or sweet potatoes.
Regarding fats, remember that they need to be healthy and natural, such as pecans, almonds, cashews, oils such as olive or coconut, hummus, olives, avocados, etc.
There is a common myth that you can eat as much as vegetables and fruits as you want, which is only partly true. Vegetables won’t throw things off balance often, and the best ones for weight loss are kale, beet greens, spinach, watercress and chard.
And lastly, when it comes to the size of the portion, if you’ve never measured your food, try this, proteins should amount to the size of your fist; complex size should be the same size of your palm; and healthy fats the size of a golf ball.
3. Meal plan
This meal plan helps you kick start your weight loss process and be healthier.
For the first meal of the day, cook a cup of oats with water and cinnamon. Also, scramble one whole egg and three egg whites with peppers, spinach and coconut oil.
For the second meal, blend some cherries, almond milk, kale and some whey protein powders. Complete this meal with green tea.
For the third meal, get some tomatoes, spinach, an avocado and some peppers and make a salad. Add a chicken breast, some oil and vinegar, some spices and you’re done.
The fourth meal is often after your workout, so an apple and a whey protein shake is all you need.
The fifth meal can be salmon with lemon and some asparagus, a leafy green salad with some olive oil and vinegar. Complete the meal with a cup of green tea.
If you really need another one, for the sixth meal you should only have scrambled egg whites.
4. What else you need to change?
Now, let’s talk about your lifestyle. It’s very important to know when and what you’re doing so your lifestyle fits the love handles shedding process.
The first and most important thing – you must get enough sleep. If you don’t your hormones can get off balance and the weight loss process doesn’t go with that.
Not sleeping enough means a slower metabolism, and a slower metabolism means feeling hungry all the time. Which means that you’ll be stressed and will crave carbs, sugars and fats because their consumption makes the body produce serotonin, which calms you down.
So make sure you get at least 7 – 9 hours of sleep a night.
The next thing is rest. Don’t be a person that overworks or over trains. This can have an opposite effect and extremely slow down the weight loss process. So if you don’t rest, again, you will be stressed and your body will produce cortisol, which is a stress hormone.
And finally, you need to get the body working. To make sure everything you do is effective, your metabolism needs to be on point, so when you wake up in the morning, have a 16 oz glass of water and juice of half a fresh lemon.
5. What about exercise?
Well it’s obvious you do need to exercise.
But, you also need to stop believing the myths that say that specific exercises target specific areas and burn fat in specific parts.
Spot training is a good idea, but is just an idea.
Do a heavy, HIIT cardio, some full – body strength training and slow and long distance sessions. This will help you lose the excess fat in all of the stubborn areas and you will feel great.
If you trying to build lean muscle, perform compound lifts; deadlifts, hand cleans, squats, thrusters will stimulate your metabolism and burn that excess fat. If you want to strengthen your core, do weighted planks and barbell front squats.
6. How to train like this?
In a week, you have body strength workouts on the first, third and fifth days.
You should perform the high intensity interval workouts on the second and sixth days, and a long and slow cardio on the fourth day.
The seventh day is rest day.