How to Get Rid of Love Handles

Co-authored by Claudia Carberry, RD, MS

Last Updated: March 23, 2022 References

Do you have a little extra padding around the middle? Love handles are one of the toughest areas to trim into shape, but there are measures you can take to tone your sides and abs. Read on to learn what lifestyle, diet and exercise techniques you can use to get rid of love handles.

Method 1

Method 1 of 3:

Starting Healthy Habits that Get Rid of Love Handles

1
Relieve your stress. When you get stressed out due to working too much, having family troubles or experiencing some kind of trauma, the body reacts by releasing a hormone called cortisol.^{[1]
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Research source} In addition to causing a host of health issues, cortisol causes you to gain fat around the middle of your body, leading to love handles. You can probably think of dozens of things that are stressing you out right now. To get rid of the handles, you've got to get rid of the stress! Figure out what's putting strain on your system and take measures to improve your situation.
- See if you can reduce the activity in your schedule so you're a little less busy. Having back to back activities from morning until night causes a lot of stress.
- If you're experiencing a stress caused by a situation that's out of your control, work on handling the stress in healthy ways through meditation, yoga, running, journaling, or another activity that calms your mind.
2
Get better sleep. Staying up too late is hard on your body and mind, and results in cortisol overproduction and weight gain around the middle. Getting better sleep is often an overlooked key to weight loss, but it can make a big difference. Start sleeping 7 - 8 hours per night, every night.
- Going to bed at the same time each night and waking up at the same time in the morning puts your body on a consistent schedule and helps eliminate stress. Stop using bright screens thirty minutes before you go to sleep.
- If you have trouble sleeping, make sure your sleeping environment is sufficiently dark and quiet. Leave your electronic devices in another room when you go to bed so you won't be tempted to check email during the night.
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3
Drink more water. Dehydration is another stressor on the body. Many of us are dehydrated without realizing it. Start drinking several liters of water a day, and more on hot days or when you exercise, to make sure your body is sufficiently hydrated.
- Drink a big glass of water first thing in the morning, before you have your morning caffeine.
- Buy a liter-sized water bottle and plan to drink two bottles' worth every day.
4
Eat regular meals. This helps prevent a blood sugar spike, too many of which can lead to weight gain around the middle. If you want to get ride of your love handles, eat regular, small meals, stopping around 8:00 at night. Giving your body a break from eating from evening til morning, then eating a good breakfast followed by a healthy lunch and dinner, is the best way to lose those love handles.
5
Don't drink too much alcohol. Alcohol leads to blood sugar swings, which are hard on the system and lead to the storage of belly fat.^{[2]
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Research source} Stay away from sugary alcohol drinks altogether. When you do drink, choose a low sugar drink, such as wine, and limit yourself to a drink or two no more than twice a week.
- One serving of alcohol is equal to five ounces of wine, twelve ounces of beer, or 1.5 ounces of liquor. Two or fewer servings a day are recommended for men while one or fewer a day is recommended for women.

Method 2

Method 2 of 3:

Eating Right to Lose Belly Fat

1
Eat more fruits and vegetables. Eating well is the single most important thing you can do to lose love handles. Eating fresh fruits and vegetables at every meal is a great way to decrease your belly fat storage. Fruits and vegetables contain a range of vitamins and nutrients your body needs to stay healthy. They're high in fiber and water and low in calories.
- Start your day with a vegetable omelet or fruit and vegetable smoothie. Make sure every meal includes a substantial portion of fresh vegetables.
- Vegetables that are in season are fresher and more nutritious than those that are not in season and have to be shipped from far away. Try to choose produce that was grown close to where you live.
2
Eat healthy proteins and fats. A diet with plenty of lean protein and healthy omega-3s and other good fats is essential when you're trying to lose love handles. Each meal should include a serving size of protein such as chicken, fish, or lean beef.
- Cured meats like bacon, sausage, and lunch meats have preservatives and trans fats that contribute to fat storage, so avoid these and stick to lean, fresh meat.
- There are plenty of vegetarian options for protein as well. Eggs, tofu, legumes, and certain leafy green vegetables contain high amounts of protein.
3
Eat whole grains and fiber. Eating high-fiber foods makes you feel more full, and you're less likely to consume as many calories when your meals contain a high amount of fiber.^{[3]
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Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Go for whole grains like oatmeal or quinoa, as well as fiber-rich fruits and vegetables, beans and nuts.
4
Skip the processed foods. Most snack foods, fast foods, and other factory-made food like white bread, canned soups and microwaveable dinners are laden with extra sugar, white flour, corn syrup, and hydrogenated oil, not to mention preservatives and food coloring. When you're trying to lose belly fat, it's best to avoid these types of foods as much as possible.
- Do as much of your own cooking as you can. Try to prepare your meals fresh every day, even if your meal is as simple as a salad with a protein like grilled chicken or tofu.
- Have healthy snacks like nuts, carrot sticks or sliced fruit on hand to eat in place of packaged snack foods.
- Try making old-fashioned oats with fruit or a scrambled egg for breakfast. Avoid sugary breakfast bars; even the "diet" bars are full of sugar calories.
- Soft drinks and other sugary drinks should also be avoided. Go for unsweetened herbal tea. If you love sweetener in your drinks, use agave.

Method 3

Method 3 of 3:

Exercising to Strengthen Abdominal Muscles

1
Do high-intensity interval training. High intensity interval training (HIIT) switches between bursts of intense activity and brief periods of less-intense activity. HIIT burns a high amount of calories in a short time and continues to burn calories after the workout.^{[4]
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Research source}
- A good twenty minute HIIT program is to do forty-five seconds of each the following exercises: push-ups, squats, butt kicks, tricep dips, and lunges. After one round, rest for 15 seconds, and repeat. Do three rounds total.^{[5]
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  Research source}
- A good HIIT program can help you lose belly fat, which will help reduce your love handles.
2
Try the bicycle move. The bicycle is a strong move designed to get rid of love handles and can be included as part of most workout sessions quite easily. This exercise has you quickly shifting from side to side, which works the love handle muscles and keeps the stress on the oblique muscles.
- Lie on your back on a hard floor surface and raise your legs in the air at the waist. Support with your hands by placing your elbows under your lower back so your legs are raised fully off the ground, and perform cycling motions with your legs in the air.
- When performing this exercise make sure to maintain a nice slow movement pattern, as this keeps maximum tension on the oblique muscles.
3
Do prone ball roll-ins to the side. This movement is done with an exercise ball, and is especially effective to target love handles because of the prone body position. Your muscles have to work hard to keep you balanced and this is where the toning up comes in.
- Lie on your stomach on an exercise ball. Roll over the ball from side to side, moving your body to stay balanced on the ball so you don't fall off.
- Each time you squeeze the ball into the side of your body you should feel it in the oblique muscles.
4
Use a hula hoop. A fun exercise that really tones up that troublesome love handle area is using a hula hoop, sold at most fitness stores. Put on some music and swivel your hips, maneuvering the hoop higher and lower up and down the column of your waist area. After a while you can really feel your oblique muscles kicking in, meaning that you are starting to have some effect on strengthening the muscles below the love handles area.
5
Try decline twisting sit-ups. Decline twisting sit-ups are more intense than normal sit-ups, as you are working against gravity as you lower the body and rise up again. Just perform a set of normal sit-ups, but twist to alternate sides as you rise from the floor and reverse the position as you lower back to the start position.
- Lie on your back with your knees bent and your feet firmly set on the ground.
- Raise your torso, focusing on twisting as far to one side as you possibly can.
- Lower back to the floor slowly, as this helps work the muscles across the full range of motion.

Expert Q&A

Question

How do I get rid of love handles quickly?

Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Claudia Carberry, RD, MS

Master's Degree, Nutrition, University of Tennessee Knoxville

Expert Answer

There is no quick way to lose weight or gain muscle. Be persistent and do the exercises regularly. Do at least 30 minutes of cardio exercise every day and eat a balanced diet.
Question

What would you do if you're a woman with an upper body (mostly chest and stomach) that's bigger than her lower body (thighs and glutes)?

Claudia Carberry, RD, MS
Master's Degree, Nutrition, University of Tennessee Knoxville
Claudia Carberry is a Registered Dietitian specializing in kidney transplants and counseling patients for weight loss at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.

Claudia Carberry, RD, MS

Master's Degree, Nutrition, University of Tennessee Knoxville

Expert Answer

Overall, cardio exercise in combination with weights will help reduce your body fat. Work with a personal trainer for a plan specific for your body and needs.