Love handles are unwanted fat deposit around the hips. They also raise your risk for developing dangerous visceral fat that builds up around the organs. The fastest and easiest way to lose your love handles is by losing weight throughout your whole body. This involves exercise and dietary changes.
Decrease your intake of fattening foods. Replace onion rings, cupcakes, processed meats, white flour products, chocolate bars and crisps with healthier foods that are loaded with nutrients. Get to a point where you are eating nothing but fruits, greens, vegetables, whole grains, lean meats, low-fat dairy products, beans and fish. By making these changes, you will save yourself empty calories and promote weight loss.
Give up the high-calorie beverages. Keep track of all the beverages you drink that contain calories and replace each one every week with water until you are drinking nothing but water. This will reduce your caloric intake, flush your body of impurities and it will also keep your hydrated. Drink water with your meals to keep your stomach feeling full as well.
Eat breakfast every day. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix, such as a bar of chocolate from the vending machine. Prevent this from happening by eating something quick and easy as soon as you get out of bed. A high-fiber granola bar, a bowl of oat bran cereal with low-fat milk and a cup of yogurt with fruit and seeds mixed in are good examples.
Perform cardiovascular exercise to burn the fat on your sides. The easiest type of cardio is the kind you will do three to four days a week for 45 to 60 minutes. Fast paced walking, jogging, cross-training, spinning and swimming are examples. Start with a light 5-minute warm-up and finish with a light 5-minute cool-down.
Execute weight training exercises to build muscle. By lifting weights and gaining muscle you will burn more calories every day. Do exercises that target all of your major muscle groups like chest presses, shoulder presses, back rows, triceps extensions, biceps curls and leg presses. Aim for 10 to 12 reps, do four to five sets and work out two to three times a week.
Tone your abdominal area with exercises. Work your obliques with exercises like Russian twists, side crunches, bicycle crunches and side bridges. Your obliques are on your sides and they are hidden under love handles. Balance out your ab workout by doing lower and upper ab exercises as well, such as leg raises, knee pull-ins, crunches and stability ball sit-ups. Do 15 to 20 reps, three to four sets and work out two to three times a week.