How to Quickly Lose Your Love Handles

How to quickly lose your love handles? Well, first off, it’s not rocket science, be reassured!

The fat that surrounds your hips is sweetly referred to as love handles. However, if you want to lose them, there isn’t much love anyway. And that’s okay.

After all, any fat around your abdominal/hip area isn’t particularly healthy or pretty. Fat around this area will increase risk for type 2 diabetes and at the end of the day, overall health.

Rather than going for a bank account draining surgery or cosmetic options, try the natural path…

Consequently, we offer you efficient methods to quickly lose your love handles and keep the fat of off you!

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How to Quickly Lose Your Love Handles – 5 Step by Step Methods

Eliminate Sugar and Reduce Carbs

You have probably heard that in order to lose weight, the one food you need to cut is…fat. However, fat isn’t the enemy when it comes to weight loss.

As a matter of fact, the actual culprit for the world wide endemic obesity rise…is SUGAR. (1)

And when I say sugar, I mean glucose and everything that ends up converted into glucose in our bodies, and that includes carbs. So, if you eat too many of those, your health is at risk.

Yes, carbs shouldn’t be the most prevalent food in our diets. Also, even if fruits are marketed as extremely healthy, you shouldn’t eat more than two fruits daily – because of their fructose content, another type of sugar!

Let’s give an example: a typical breakfast will often be a bowl of cereals (let’s imagine a wholesome wheaty “healthy” brand) with some semi-skimmed milk and glass of orange juice. After that, comes pasta for lunch and a lovely steak with green beans for diner.

So, unless, you are extremely physical all day long, you have already overdone it in terms of sugar by breakfast time!

Moreover, studies have found that sugar is EIGHT times more addictive than cocaine. Yes, you’ve heard that right.

So, what are the risks of that much glucose?

Well, the obvious one is type 2 diabetes but the risk of cardiovascular disease and even cancer rises significantly.

Thus, if you want to lose weight faster AND improve your health, start by saying goodbye to sugar (by itself, in soda, in prepared meals, in sweets, in cakes, etc.) and reduce your consumption of carbs. If you eat any, make sure that it only amounts to ¼ of your plate (and it’s wholesome grains or legumes).

Increase your Vegetable Load

To quickly lose your love handles and become a healthier version of yourself, your staples should be: vegetables, protein and healthy fats.

Veggies will give you vitamins, minerals, fibre and…carbs. Yes, there’s also carbs in veggies. All of that is needed for your body to function and for your energy levels.

Additionally, dietary fibre will make sure you are full faster to avoid overeating.

But, if some reason, you really dislike veggies, know this: you ain’t cooking them right!

Learning how to cook and prepare vegetables is essential to actually enjoy them. So, look for simple recipes online and try to master this very easy art.

Also, don’t forget good fats are your friends to give flavour (think extra virgin olive oil, lard, organic butter, cold pressed coconut oil, etc.), and so are herbs and spices!

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Discover the Joys of Intermittent Fasting

To gently get into intermittent fasting, you can either have a very light meal at night or morning, or skip one of those altogether.

Actually, intermittent fasting is a great tool to lose weight, to improve your relationship with food and overall health.

How does it work?

There’s several options:
  • 16/8: This option is ideal to start with. Basically, you have an 8 hour window of eating and you fast for 16 hours. Eventually, when you are comfortable enough you can reduce your eating window to 6 hours.
  • 5/2: This method is a bit different. You eat normally (aka healthily) for 5 days and reduce your calorific intake to 500kcals for 2 days.
  • OMAD: One meal a day. This is quite a hardcore version and not necessarily the best to start with but the name pretty much says it all. It’s brilliant, if you can handle it!

Also, to maximise your intermittent fasting, make sure to eat complete meals but to only eat what you need and nothing more.

Sweat with HIIT

To shape your abdomen and boost your metabolism to quickly lose your love handles…there’s nothing like HIIT – High-Intensity Interval Training. (2)

This type of exercise is basically a concentrated version of a typical 45 minutes cardio session. For instance, it usually lasts between 15 to 30 minutes.

To put it into practice, you have to alternate your exercise between an intense phase and a rest phase, and start again. The ideal ratio is 1:2, meaning: 1 minute of intense effort and 2 minutes of active rest (i.e. walking).

Usually, to get started, warm up nicely, do your HIIT and then, stretch.

So, how to do HIIT?

You can apply it to many sports. For example, swimming, weight lifting, running, etc. But you can also find lists of aerobic exercises online to practice outside or at home.

To optimise your results, make sure to do a minimum of 4 HIIT sessions per week.

In addition, callisthenics are brilliant to reinforce your muscles (core) and sculpt the body you will see after you lose the weight!

Don’t Bully Yourself, Pleasure is Good

Okay, it’s great to eat healthily all week and to exercise regularly. Nonetheless, no one can always be perfect and to be frankly honest, it isn’t healthy either.

Consequently, to avoid falling off the wagon…allow yourself little PLANNED pleasures! So, if you’ve been doing good and reached your first goal, have a nice meal.

But eat until you are full and enjoy every single mouthful!

Also, by doing so, once a week or every two weeks, you will boost your metabolism.

So, enjoy our advice but don’t be too hard on yourself. It’s a step by step process. It all starts by making one change and then, another one.

And what happens if you mess up?

You get back to it. It’s all about continuity, so, keep on going AND you will quickly lose your love handles!


(1) Dietary Sugar and Body Weight: Have We Reached a Crisis in the Epidemic of Obesity and Diabetes? Health Be Damned! Pour on the Sugar. George A. Bray and Barry M. Popkin. American Diabetes Association. Diabetes Care. 2014.
(2) High-Intensity Intermittent Exercise and Fat Loss. Stephen H. Boutcher. J Obes. 2011.

Jeff Winston

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