This is the number 1 method to lose love handles and body fat and keep them off for good. It was designed and thought by Jeremy Ethier. 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.
Losing love handles can be a daunting task, as this stubborn fat often lingers despite efforts to shed it. However, armed with the latest scientific knowledge, Ethier will guide you through five simple steps to help you bid farewell to love handles and maintain your progress.
To begin, let’s delve into the root cause of this persistent fat, which usually results from months or even years of overeating. Our bodies have a natural inclination to store excess calories as fat around the abdomen, a tendency more pronounced in men and women after menopause. Moreover, where fat is stored first, it is lost last, making belly fat, lower back fat, and love handles particularly challenging to eliminate. But fear not; with the right approach, love handles can be conquered.
The Number 1 Method to Lose Love Handles and Body Fat (and Keep it Off!)
Let’s get started with the most crucial step: nutrition.
Step 1: Nourishing Your Way to Success
While creating a calorie deficit is essential, it won’t immediately target your love handles for fat loss. Instead, your body will prioritize shedding fat from other areas first. Therefore, opt for a modest calorie deficit to avoid excessive fat loss from other parts of your body. A general target of losing about one pound of fat per week is a good starting point. However, if needed, don’t hesitate to take it even slower.
Step 2: Exercise and the Illusion of Progress
The next two steps focus on exercises that can aid in losing love handles. First on the list is weightlifting. Though not directly targeting love handles, weightlifting can create the illusion of a smaller waist and less noticeable love handles. Additionally, weightlifting serves as a preventive measure, reducing the risk of fat regain in the future. Performing 3-6 challenging sets per muscle group per week should suffice, with older individuals likely benefiting from the higher end of that range.
Step 3: Boosting Calorie Burn with Cardio
While primarily relying on a calorie deficit from your diet, increasing your calorie expenditure through exercise is also crucial. Without engaging in cardio, you may need to consume significantly fewer calories to lose fat. Moreover, cardio offers a unique benefit by helping reduce visceral fat – the dangerous deep belly fat. This can contribute not only to better health but also to a reduction in the overall size of your belly, potentially aiding in love handle elimination.
Start with incorporating more walking into your daily routine. Track your average daily step count and gradually aim to increase it by 2,000 steps per day until reaching 8,000 to 10,000 steps. You may also consider adding some low- to moderate-intensity cardio to your exercise regimen based on your preferences and consistency.
Step 4: Overcoming Plateaus and Stubborn Fat
As progress continues, you might encounter plateaus where your previous efforts no longer yield results (the reason why stubborn fat is so stubborn). If you notice little to no fat loss or a lack of change in your body weight for at least 2-3 weeks, it’s time to make adjustments. You have two options: decrease your calorie intake slightly, typically around 100 calories per day, or increase your daily activity and average calorie burn. Simple adjustments, such as adding more steps to your daily routine or incorporating 20-30 minutes of low- to moderate-intensity cardio each week, can break through these plateaus.
Step 5: Embrace Your Progress and Find Balance
Following the outlined steps consistently will undoubtedly lead to the loss of love handles. However, achieving complete elimination may require reaching a level of leanness that’s difficult to sustain for most people. Comparing yourself to the chiseled figures on social media can be misleading, as these individuals often possess exceptional genetics and might not be natural. Furthermore, maintaining such extreme levels of leanness can be draining and affect your energy levels daily. Instead, celebrate the progress you’ve made, take necessary breaks, and find a sustainable balance. It’s essential to realize that the effort to lose those last bits of stubborn fat might not be worth the potential trade-off.
In conclusion, conquering love handles is indeed possible with the right approach. By following these science-backed steps and being patient with your progress, you can achieve your goals and maintain a healthy, balanced lifestyle. Remember, your journey is unique, and embracing your body’s individuality is a powerful act of self-love.
For a full explanation on the number 1 method to lose love handles and body fat, watch Ethier’s video in its entirety below.
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.
Body recomposition involves several key components that work together to transform your body composition. Here are the essential elements of this process:
- Resistance Training: Regular engagement in strength training exercises plays a vital role in body recomposition. By using weights, resistance bands, or bodyweight exercises, you challenge and overload your muscles, promoting hypertrophy or muscle growth over time.
- Caloric Balance: Achieving body recomposition requires careful attention to your calorie intake and expenditure. To simultaneously lose body fat and gain muscle, it’s generally necessary to maintain a slight caloric deficit—consuming fewer calories than you burn—while ensuring an adequate intake of nutrients to support muscle growth and recovery.
- Protein Intake: Adequate protein consumption is critical for muscle building and repair. Higher protein intake supports muscle protein synthesis and helps preserve lean muscle mass during the fat-loss phase of body recomposition.
- Cardiovascular Exercise: Incorporating cardiovascular exercises, such as running, cycling, or swimming, can boost calorie expenditure and aid overall fat loss. However, it’s essential to balance cardiovascular exercise with resistance training to preserve and stimulate muscle growth effectively.
- Progressive Overload: Continuously progressing in your workouts is essential for successful body recomposition. Embrace the principle of progressive overload by gradually increasing the intensity, volume, or resistance of your exercises over time. This constant challenge stimulates muscle growth and development.
It’s important to recognize that body recomposition is a gradual process that demands consistency, patience, and individual adjustments based on your body’s unique response. While it may not happen as rapidly as focusing solely on fat loss or muscle gain, body recomposition can lead to sustainable changes in body composition, overall strength, and aesthetics.
For personalized guidance and safe, effective progress towards your body recomposition goals, consider consulting with a qualified fitness professional or nutritionist. Their expertise will help tailor a plan that aligns with your specific needs and supports your journey to a healthier, fitter you. Remember, dedication and persistence are the keys to unlocking the transformative potential of body recomposition.