How to Get Rid of Love Handles

how to get rid of love handles
Category: EMSculpt Neo
Published: August 30, 2023

Engage in Cardiovascular Exercises:

Cardiovascular exercises include running, jogging, and cycling, among many others. These workouts help promote weight loss and are perfect for burning calories. When you burn off more calories than you are taking in, you burn the accumulated body fat around your waist, which helps reduce love handles. Adding 30 minutes of cardio workouts into your daily routine can make a significant impact on your waistline.

Do More Strength Training:

Engage in strength training exercises like squats, lunges, planks, and Russian twists. When you add lean body mass, you increase your metabolism, which helps you burn calories. Aim for at least 30-45 minutes of strength training exercises, two to three days a week.

Eat a Healthy and Balanced Diet:

No matter how much you exercise, eating foods high in fat or sugar can leave you with persistent love handles. Incorporate a balanced and healthy diet by taking in foods high in fiber, protein, fruits, and vegetables. These foods will increase and give you a feeling of fullness, which helps reduce cravings for junk food and unhealthy snacks.

Reduce Stress:

Research has shown that when your body is under stress, it releases a hormone called cortisol. When cortisol is continuously released, it can increase the formation of fat around your waist. Aim to reduce stress levels by practicing yoga, meditation, or even just reading a book. Consistently reducing stress levels can help reduce cortisol levels and reduce love handles’ appearance.

Get Enough Sleep:

Aim to get at least seven hours of uninterrupted sleep every night. When you do not get enough sleep, you tend to crave foods high in sugar or fat. Lack of sleep can increase the production of cortisol, making it harder promote fat loss and forming love handles. A quality sleep routine can significantly impact your body weight and the appearance of love handles.

Uncovering the Root of Love Handles: The Most Common Causes

Unhealthy habits

Love handles are one of the most stubborn types of fat to eliminate. They are the extra layers of body fat on the sides of the waistline called subcutaneous fat and can be a source of frustration for many people, especially those who are trying to lose fat and to achieve a slimmer and more toned physique. While exercise and a healthy diet are key factors in reducing love handles, it’s important to understand the root causes of this type of fat distribution.

Next, we’ll explore the most common causes of love handles and give you some strategies on how to get rid of them once and for all.

Sedentary Lifestyle

The modern lifestyle promotes excessive sitting, whether it’s working at a desk or binge-watching movies on the couch. Long periods of inactivity can contribute to the buildup of fat in the waistline. According to research, just 30 minutes of sitting can cause some pro-inflammatory cells to activate, which may lead to insulin resistance, cardiovascular disease, and inflammation and it becomes harder to lose body fat. Aim to walk more, take the stairs instead of the elevator, and do activities that involve more movement.

Excessive Sugar Intake

Consuming too much sugar can cause insulin resistance, which means your cells won’t absorb glucose as effectively, and your body will store excess glucose as fat. Additionally, sugar can cause inflammation in your body, which is linked to many chronic health conditions, including obesity.

Talk to your doctor if you suspect any weight related health problems as a type of fat called visceral fat can sit on the organs and cause health problems. Limit sugary drinks, processed foods with high fructose corn syrup, and snacks, and instead opt for healthier choices like fruits and vegetables as they contain healthy fats.


Chronic stress can cause your body to store more excess body fat, especially around your middle. This is because the stress hormone cortisol increases your appetite and encourages fat storage, particularly in your abdominal area. To cope with stress, try relaxation techniques like meditation, yoga, deep breathing, or any activity that helps you unwind.

Lack of Sleep

If you’re not getting enough sleep, it may be contributing to your love handles. Sleep deprivation can lead to hormonal imbalances that can cause you to gain weight, particularly in your abdomen. Experts agree that adults should get 7-9 hours of sleep per night to maintain optimal health and well-being.


As we age, our metabolism slows down, and our muscle mass decreases, which can increase the likelihood of gaining weight. In addition, women tend to accumulate more fat after menopause, particularly in the abdominal area due to the change in body fat distribution. To combat age-related weight gain, it’s important to stay active, eat a balanced diet, and prioritize strength training exercises.

Love handles can be a nagging problem for many people. By understanding the root causes, we can take steps to reduce them and improve our overall health. Whether it’s by engaging in regular physical activity, reducing sugar intake, managing stress, or getting enough sleep, there are plenty of strategies you can use for losing weight and getting rid of those stubborn belly fat deposits. Remember, it takes time and hard work to see results, but with patience and determination, you can achieve the body you’ve always wanted.

Love Handles No More: The Best Workouts to Get Rid of Them

man and woman working out

Love handles are one of the most stubborn areas to tone, even for those people who are consistent in their workout routine. The great news is that there are some specific workout routines that can target those pesky love handles. With the right combination of exercises and lifestyle changes, you can get rid of those muffin tops for good. Lastly, we will share some of the best exercises to help you get rid of love handles.

Side Plank:

For this exercise, you will need a mat. Lie down on your one side with your elbow flat on the ground and your forearm perpendicular to your shoulder. Your legs should be stacked on top of each other. Lift your hips off the ground, keeping your spine straight. Hold for around 30 seconds before switching sides. As an alternative, you can also do the side plank with a twist where you touch your free arm to the ground and then lift back up.

Bicycle Crunches:

For this exercise, lie on your back with your hands behind your ears. Lift your shoulder blades off the ground and bring your knees up to a 90 degree angle. Do a bicycle motion with your legs, bringing your opposite elbow and knee towards each other. Switch after each rep and complete 15 repetitions on each side.

Russian Twists:

This one requires you to be in a seated position on the ground with your knees bent in front of you. Lean back a little bit and lift your feet a few inches off the ground. Clasp your hands together and twist your torso to one side before twisting to the other side. Complete 15 repetitions for each side.

Mountain Climbers:

This is a great cardio exercise that can also tone your obliques. Start in a high plank position with your hands placed directly below your shoulders. Bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest, making it look like you’re running in a plank position. Do this for 30-60 seconds.


For this last exercise, lie on your stomach with your legs stretched out and your arms stretched out in front of you. Lift your arms, legs and chest off the ground at the same time. Hold for a few seconds before lowering back down. Complete 15 reps of these movements.

Implementing these exercises in your workout routine can lead to great results in losing those love handles. It’s important to pair these workout routines with a healthy diet and an active lifestyle. Give these exercises a try, and you’ll be on your way to a more toned and trim waistline in no time. Remember to always listen to your body and don’t push yourself too hard. With patience and consistency in your workout routine, getting rid of love handles is within your reach.


Love handles are more than just “excess fat” or a sign that you’ve overindulged in something. They can be closely related to lifestyle factors, such as exercise, diet, and stress levels, and even the quality of sleep. The good news is that love handles are manageable and can be eliminated by following the above tips. By incorporating these lifestyle changes into your daily routine, you can target and reduce the appearance of those stubborn and undesirable love handles and if your goal is body fat reduction, don’t get discouraged, you got this.

How to Get Rid of Love Handles at Optimal Wellness

Optimal Wellness can get you the results you need, fast. Using Emsculp Neo will make you feel brand new, but we don’t just stop there. We will keep you on track and motivated so you can achieve a healthy lifestyle.


Get your 20k Crunches in 30 Minutes

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