We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.

How do I get Rid of Love Handles?

By Ann Olson
Updated May 17, 2024
Our promise to you
WiseGeek is dedicated to creating trustworthy, high-quality content that always prioritizes transparency, integrity, and inclusivity above all else. Our ensure that our content creation and review process includes rigorous fact-checking, evidence-based, and continual updates to ensure accuracy and reliability.

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

Editorial Standards

At WiseGeek, we are committed to creating content that you can trust. Our editorial process is designed to ensure that every piece of content we publish is accurate, reliable, and informative.

Our team of experienced writers and editors follows a strict set of guidelines to ensure the highest quality content. We conduct thorough research, fact-check all information, and rely on credible sources to back up our claims. Our content is reviewed by subject-matter experts to ensure accuracy and clarity.

We believe in transparency and maintain editorial independence from our advertisers. Our team does not receive direct compensation from advertisers, allowing us to create unbiased content that prioritizes your interests.

According to health experts, it is impossible to target any specific area of the body, including the love handles, for reducing fat. To get rid of love handles, you should focus on eating a healthy, low-fat diet and engaging in regular exercise that focuses on compound cardiovascular and abdominal exercises. This will help lower your overall body fat while toning your abdominal muscles and will help give your stomach a tighter, leaner look free of excess waist fat.

Experts recommend focusing first on a healthy, calorie-restricted diet program, which can increase overall fat loss. Your diet should include multiple servings of lean, unprocessed meat, such as chicken breasts, omega-3 fatty fish or turkey. Lean meat contains a high amount of protein and low levels of saturated fat, which is necessary for muscle-building. You should refrain from frying or cooking the meat in batter or cream-based sauces, which contain high levels of saturated fat.

Slow-digesting carbohydrates will help you feel fuller longer compared to the effects of simple carbohydrates, making them ideal for losing weight. Slow-digesting carbohydrates have been consistently shown to aid in weight loss, which can help you slowly get rid of love handles. Good sources of slow-digesting carbohydrates include whole grain bread, brown rice, leafy green vegetables and oatmeal. It is recommended that you eat a serving of slow-digesting carbohydrates with every meal.

Nutritionists also recommend changing certain cooking habits to eliminate even more fat from the diet. They recommend switching to spices instead of sauces to flavor food, especially eliminating cream-based sauces, to save on fat and calories. All foods should be steamed, lightly stir fried or baked. Cooking food by normal frying or broiling methods it is not recommended because the oils used can dramatically increase your fat and calorie intake.

There is no set recommendation for calorie reduction. Many experts recommend talking to a nutritionist to determine how many calories should be restricted. Generally, nutritionists do not recommend consuming fewer than 1,200 calories per day. Consuming too few calories can put your body into starvation mode, which can cause it to hold onto fat deposits, making it harder for you to get rid of love handles.

Exercise recommendations for losing waist fat can vary, but they usually include engaging in regular cardiovascular exercise and performing abdominal exercises. Cardiovascular exercise accelerates fat loss, reducing waist fat. Abdominal exercises build more muscle, which increases your metabolism and gives your stomach a tighter, leaner look.

There are no set recommendations on what cardiovascular exercises should be performed. You should engage in at least 30 minutes of cardiovascular exercise every other day to promote fat loss, however. Examples of cardiovascular exercise include speed walking, running, dancing, swimming, using an elliptical machine, hiking or doing step aerobics. Walking, swimming or using an elliptical machine are easier on the joints, making it ideal for older people with joint problems or arthritis.

Most personal trainers recommend doing a set of abdominal exercise once or twice a week to build muscle. Crunches, incline crunches, long arm crunches and upright abdominal crunches are ideal for increasing abdominal strength. Over time, these exercises can help you get rid of love handles. You should avoid abdominal exercises that specifically focus on the obliques, though, because they can actually make your love handles look bigger and more pronounced.

WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Discussion Comments
WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.