The term ‘Love handles’ sounds cheesy but in reality, it is not. It can be a pain in the neck whether you are a man or a lady. It can really crush your body confidence. Love handles (in other words, muffin top) exist in both men and women due to different causes. Men build up excess fat on their waistline because of inactivity whereby less calories are burnt than consumed as well as a number of other reasons. For women however, age and stress cause their metabolism rate to slow down resulting in fat build up in the abdomen area.
Nevertheless, one thing all of us can be sure of is that the love handles are STUBBORN! Even though the reasons for causing muffin tops are different for both genders, getting rid of it is workable.
I totally understand this issue and would love to help you out. So, I came up with these awesome ways to help you melt them away as easy as if you are melting some chocolates to make some ganache.
Here are some effortless ways you can follow:
1. Change your diet
I know it is difficult to change your diet. Believe it or not, I’ve been through that and it is often a vicious cycle where you go on a diet, lose a few pounds then binge eat because you couldn’t resist looking at that fried chicken sitting on the plate, look at the scale and be disappointed.
I am not going to tell you to give up that piece of fried chicken! Just eat a balanced diet. Remember, moderation is the key. Enjoy that piece of fried chicken to the fullest and still manage to lose those love handles. Follow these guidelines and you’ll be in perfect shape in no time:
• More fruits and vegetables
• Less processed foods, especially those high in sugar
• Consume nuts (not peanuts) instead of chips when you feel peckish
In short, go for a diet that gives you a balanced energy and reduced cravings.
You can’t lose weight without combining a good diet and workout session. They have to go hand in hand. Try making it a routine in your daily life. A 10 minute workout session wouldn’t take too much of your valuable time!
• Weight training – ex. Lift some dumbbells
• Cardio workouts – ex. Aerobic dance
• High-Intensity Interval Training to boost metabolism
3. Be motivated
Want to get rid of the bulging fat that is building in the wrong area fast? Stay motivated! Nothing can be more effective than staying motivated in order to see quick results. However, you got to be reasonable as well. Set your goal according to the SMART technique. Here is an example that you could apply: –
Specific – The goal should be clear and precise to you
Measurable – You should be able to see the outcome easily whether you have achieved the goal or not
Achievable – Make sure the goal is attainable within reasonable limits
Relevant – The goal should be relevant to yourself within reasonable limits
Timely – Give yourself a timeline for achieving the goal
Example goal: To lose 0.5kgs in a week by reducing 500 calories in daily intake.
4. Keep track of your progress
Get a fitness journal to keep track of your progress. Key in your workout sessions, what is the duration of each session, what have you eaten on each day. Weigh yourself at the end of the week. You’ll notice that you are more aware of the food you are consuming and will subconsciously reduce your intake of processed food according to your set goal and incorporate more exercises into your daily activities. You can also take photos of yourself to see the changes. The best thing to see is that the love handles is getting smaller.
Last but not least, it is all up to your hard work and how much you really want to get rid of those stubborn love handles. Remember to always maintain a healthy lifestyle and you would not have to find yourself seeing bags of fats in the wrong area of your body. Keep these advices in mind and bid farewell to the sedentary lifestyle you once had.
Note: If you have any medical conditions, please consult your GP before trying to go on a diet or lose weight.