Making it harder to get a grip on those love handles

Diet and exercise tips to shed hard-to-remove fat

Get a grip on those love handles

You can call them love handles. It’s a kinder, less-threatening way to describe … fat. Love handles are fatty deposits around the hip, lower back and abdominal areas, and they’re tough to get rid of.

Fat results when you consume more calories than your body burns.

Other factors that may contribute to love handles are: hormones, especially too much cortisol, age, lack of physical activity, sleep deprivation and conditions that slow your metabolism.

The good news is that you can get rid of love handles; the bad news is that it’s difficult.

Eat right

  1. Eat more fruit and vegetables. They're high in fibre and water and low in calories.
  2. Eat healthy proteins and fats. Opt for chicken, fish and lean beef over cured meats, as well as eggs, tofu, legumes, and some leafy green vegetables.
  3. Eat whole grains and fibre, such as oatmeal and quinoa, as well as fibre-rich beans and nuts.
  4. Avoid processed foods. Most snack foods, fast foods and other factory-made foods are packed with extra sugar and salt, white flour, preservatives and food colouring.
  5. Re-assess your food portions to ensure you are consuming only what you need. 

Exercise right

These exercises target the muscles in the area of the love handles.

1. Side planks
Lie on your side and prop yourself up on one arm. Your elbow should be in line with your shoulder, your forearm should be flat against the ground, at a right angle to your body.

Stack your legs, one on top of the other, so that your body forms a straight line from head to hip. With your knee still touching the ground, raise your hips. Squeeze your glutes and hold for 30 seconds to a minute.

Switch sides and repeat.

2. Bicycle crunches
Lie on your back with your hands behind your head and your knees bent.

Lift your shoulders, head and feet off the ground. Bend your knees so that your shins are parallel to the ground. Slowly twist your body so that your left elbow moves toward your right knee. As you twist, extend your left leg straight out in front of you. Repeat with your right elbow and left knee.

 Repeat 10 times. It’s important to do this exercise slowly.

3. Russian twists
Sit on the floor with your knees bent and your feet flat on the floor.

Tighten your abdomen, lean your torso back so that you’re at about a 45-degree angle to the floor. Clasp your hands together. With knees bent, lift your feet off of the ground so that you’re balancing on your butt. Twist your torso to the right, bringing your clasped hands or your weight to the right side of your body. Twist to the left. Repeat and build the number of repetitions.

4. Use a hula hoop
It’s harder than it looks, but a terrific way to strengthen the muscles in the love handles area.

Do you have a problem with love handles? What exercises have you tried?



    To make a comment, please register or login
    2nd Mar 2018
    Wow. Did Ms Ward do any research before writing this article? The above exercises she give will not slim down ' love handles' at all. In addition Russian twists are a highly contentious exercise and an absolute no for people with bad backs' or other spinal issues. To include this in an article for the over 50s is negligent. Further you cannot spot reduce any area of your body no matter what exercise you do. Eating right will lose weight from all over the body not just a trouble spot. And neither side planks nor bicycle crunches will remove fat. The may strengthen and tighten the ab muscle group but that will do nothing for the fat deposits over the top.
    2nd Mar 2018
    Spot on KSS, starting to wonder why I read such nonsense
    2nd Mar 2018
    Love handles not so bad. Depends on where and how big.
    2nd Mar 2018
    Forget all that is written above and follow 'The South Beach Diet phase 1 for four weeks. Whilst doing this WALK and if you can run or jog.
    I lost 20 kilos in 6 weeks and never felt better. This way of life type diet is written by a well known cardiologist so it is good for the heart etc also.
    2nd Mar 2018
    Where can one obtain this South Beach Diet I would be very interested since I have had open heart surgery and a diet by a Cardiologist is probably the best

    2nd Mar 2018
    More rubbish published as others have already said.
    Reflects very badly on the author and the editor doesn't it.
    4th Mar 2018
    Most people just eat too much, especially protein, fats and sugars. And sit around too much. The more you eat the more calories you need to burn off. Eat as much fruit and veggies as you can and less of everything else.

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