Love Handles: How to Get Rid of the Hardest Fat to Lose

Get rid of that stubborn layer of fat around your abs.

Love handles! They can be quite annoying, right? Learn how to get rid of the hardest fat to lose by scrolling down this link!

“Love handles” and lower back fat are terms used to describe excess fat around the waist and lower back. Love handles refer to bulges of fat on the sides of the lower abdomen that protrude over the waistband of clothing. Despite efforts with diet and exercise, they can be stubborn and difficult to remove.

Lower back fat, on the other hand, accumulates just above the hips on the lower back. This area can be challenging to target and reduce through traditional weight loss methods.

Both love handles and lower back fat are common concerns, especially as people age and experience a slower metabolism. While maintaining a healthy weight and regular exercise are essential, it’s crucial to understand that spot reduction of fat in these specific areas is not realistically achievable through natural means alone.

Not everyone stores fat in the same areas, but for men, problem areas often include the lower belly, chest, and love handles. These areas tend to be more resistant to fat loss efforts.

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How do you get rid of the hardest fat to lose, then? The information below was extracted from Jeremy Ethier’s expertise. He is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

Here are a few key points to consider when it comes to achieving your goals of losing love handles:

  • It takes time
  • Usually, love handles are the last areas of fat to disappear
  • You cannot spot reduce fat
  • Be consistent
  • Do not worry about the immediate effect, concentrate on the long-term goal
  • Trust the process

Love Handles: How to Get Rid of the Hardest Fat to Lose

According to Jeremy Ethier, there are a few easy steps that will guarantee to get rid of love handles and keep them off for good.

Step 1: Nutrition plays a crucial role in losing love handles, but an aggressive calorie deficit won’t target them right away. Your body tends to prioritize fat loss in other areas before stubborn areas like love handles. Aim for a calorie deficit that’s not too extreme, and a general target of losing about 1 lb of fat per week is a good starting point.

Step 2: Incorporate weightlifting into your routine. While it won’t directly eliminate love handles, it can create the illusion of a smaller waist and less noticeable love handles. Weightlifting also acts as a safeguard against future fat regain. Aim for 3-6 hard sets per muscle group per week, with older individuals leaning towards the higher end of that range.

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Source: Cottonbro Studio on Pexels

Step 3: Increase the calories you burn through exercise, alongside a calorie deficit from your diet. Cardio exercises are beneficial for reducing visceral fat, the deep and dangerous belly fat. Start with walking and gradually increase your steps until you reach 8,000 to 10,000 steps a day. Consider adding low- to moderate-intensity cardio to your routine if you enjoy it and can stick to it consistently.

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If you reach a plateau and fat loss slows down or stops, you have a couple of options. First, slightly decrease your daily calorie intake by about 100 calories. Second, increase your activity level by adding more steps or incorporating additional low- to moderate-intensity cardio into your weekly routine.

To completely eliminate love handles, you need to achieve a high level of leanness, which can be challenging to maintain for most people. Embrace the progress you’ve made and understand that attaining the same level of leanness as social media influencers may not be practical or sustainable for everyone. Instead, focus on your overall health and well-being, and be proud of the progress you’ve achieved on your fitness journey.

For a full detailed explanation from Ethier himself, watch the full video below.

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How to Increase Your Metabolism

Metabolism is important for several reasons:

  • Energy production: Metabolism is responsible for converting the food we eat into energy that our cells can use. This energy is necessary for all bodily functions, from breathing to walking.
  • Tissue maintenance: Metabolism is also responsible for building and repairing tissues in the body. This includes the growth and repair of muscles, bones, and organs.
  • Waste removal: Metabolism helps to eliminate waste products from the body, such as carbon dioxide, urea, and other toxins.
  • Regulation of body weight: Metabolism plays a key role in regulating body weight. A slow metabolism can make it more difficult to lose weight, while a fast metabolism can help to burn more calories.
  • Hormone production: Metabolism is responsible for the production of hormones, which are chemical messengers that regulate various bodily functions.

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Losing love handles can be challenging for several reasons:

  1. Genetics: Genetics play a significant role in how and where our bodies store fat. Some individuals are genetically predisposed to accumulate more fat around the waist and hips, making it harder to lose love handles in these areas.
  2. Stubborn Fat: Love handles are often composed of stubborn fat, which has a higher concentration of alpha-adrenergic receptors. These receptors make it more resistant to fat mobilization and breakdown, making it harder for the body to use this fat as an energy source during weight loss.
  3. Hormonal Factors: Hormones also influence fat storage and metabolism. Hormonal imbalances can lead to fat accumulation in specific areas, including the love handles, and make it challenging to shed that fat through traditional methods.
  4. Limited Spot Reduction: Spot reduction, the idea of targeting fat loss in specific areas through exercise, is a myth. When you lose weight, your body decides where it will burn fat based on genetic and physiological factors. Unfortunately, you cannot specifically target love handles for fat loss.
  5. Diet and Exercise: Even with a calorie deficit and regular exercise, the body may prioritize fat loss in other areas first. Love handles may be one of the last places where fat is burned, making it seem like they are stubborn and resistant to change.
  6. Age and Metabolism: As people age, their metabolism may slow down, making it more challenging to lose weight and body fat, especially in stubborn areas like love handles.
  7. Consistency and Patience: Losing fat, especially in specific areas, requires consistent effort over time. Many people expect quick results, but sustainable fat loss takes patience, discipline, and a well-rounded approach to nutrition and exercise.
Source: Courtesy of CrossFit Inc.

Overall, losing love handles requires a comprehensive approach that includes a balanced diet, regular exercise, and a realistic understanding of how fat loss works in the body. It’s important to focus on overall health and body composition rather than getting fixated on a single problem area. Remember that every individual’s body is different, and it’s essential to celebrate progress and improvements in overall health and well-being throughout the weight loss journey.

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