How to get rid from love handles
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How to Get Rid of Love Handles For Men! Important 7-STEPS [2021]

Everybody hates love handles… You and me too. Especially for men, it’s a killer of attraction level of men. It makes us look fatter then we are!

Jumping to the main point that today in this article I’m going to give you a detailed guide on How to get rid of love handles for men fast in simply 7 steps.

How to get rid from love handles
source: brightside

After knowing this complete 8 steps you can lose side fat or love handles fast at home.

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The 7-Step Guide To Get Rid Of Love Handles For Men

the 7 step guide

7-Steps Guide Include Following Things:

  1. Reduce Refined Carbs & Sugar
  2. Add Whole Sources of Protein
  3. Increase Healthy, Decrease Unhealthy Fat
  4. Incorporate Unrefined Sources of High Fiber Carbs
  5. Limit Alcohol Consumption
  6. Full Body Weight Training
  7. High-Intensity Interval Training

Steps Explained

1. Reduce Refined Carbs And Sugar

Reduce Sugar to loss love handle

The first thing I suggest you reduce your refined carbs intake and sugar intake. Your body doesn’t burn the fat directly from your side are it will go step by step through all parts.

It means just focusing on reducing calories doesn’t do the job. You have to focus on your hormones like growth hormone, insulin, testosterone, and more.

Because they all are responsible for your fat loss Process. Insulin plays an important role in fat loss as the main factor that is responsible for calories burn or store.

Controlling refined carbs and sugar should be your first priority if you really want to get rid of the love handle which is the stubborn fat area.

2. Add Whole Sources of Protein

Add Whole Sources of Protein

The whole source of protein can really fast up your fat loss journey from the side. Protein makes you feel full the whole day and never gives the signal to eat.

Almost 30% of your diet should be consist of protein. It will increase your metabolism which is then responsible for reducing fat or increasing fat.

3. Increase Healthy, Decrease Unhealthy Fat

Reduce Unhealthy food

It is the basic and the main rule if you want to burn fat. Increasing the intake of healthy fats can give you the best results while increasing the intake of unhealthy fat can totally destroy your plan to lose love handles.

And all the knowledge of this article “How to get rid of love handles” Wasted. You have to be aware of what you are eating.

You should add up healthy fat to your diet but, Remember some people get great results on a high-fat diet in the form of ripped and bigger muscles, and some gain fat.

Consider your body reaction and your goal should be to minimize the fat percentage as possible to get rid of love handles.

4. Incorporate Unrefined Sources of High Fiber Carbs

Most of the people can’t stick to the diet than you have to incorporate unrefined sources of high fiber carbs.

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Source of high fiber carbs help you a lot in managing your hunger means helps in to take fewer calories.

High in fiber diet help you to decrease the insulin levels in your body which leads to fat loss on a minimum level.

You can divide the high fiber carbs, protein, and the high-fat diet according to your choice.

5. Limit Alcohol Consumption

Red Wine reduce for fat loss

Removing alcohol completely from your eating can give you really massive results but if you can’t get rid of it then you can minimize it as possible.

Because the sugar in it and the whole alcohol drink is responsible for storing fat in the midsection of your body especially.

Midsection means the belly area and the love handles are too.

Just minimize your alcohol intake then you will see the results and this will definitely help you in losing fat from side fat or losing love handles.

6. Full Body Weight Training

Dumbbell for body weight training

 If you really want to lose love handles then you can’t ignore the full-body workout. You have to train at least 3 times a week or more for more results.

You have to quickly jump into the sets of different exercises because our goal is to burn most of the calories.

It will increase body mass and deplete glycogen stores. It also helps in enhancing insulin sensitivity.

Winding up all, full-body training is great and produces big results to lose fat from love handles.

Put more intensity in your training session to get more results and to burn more calories which leads to fat loss and a decrease in body fat percentage.

7. High-Intensity Interval Training

High Intensity Training - Gym Room

The 7th and the last step of losing love handles are to include high-intensity interval training in your routine.

High-intensity interval training has many benefits for the body and some of them are, increase in heart rate means more burn off calories and improve blood circulation in the blood.

Also Check: HOW TO LOSE BODY FAT (Fast!): 9 Killer Techniques – [No.7 Is INSANE]

You don’t have to go to the gym for this. It can easily be done at home or at anywhere and the beauty of high-intensity interval training is it will burn more and more calories almost maximum, in a short period.

Also must have to do 4 times a week just after your full-body workout training. Choose 4-5 types of HIIT exercise and done after a workout session for 15-20 minutes.

This will result in a decrease in body fat percentage means also burn love handles.

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Get Rid Of Love Handles Workout

Repeat these all Sets 3 times one by one and do this workout 5 times a week to get the best results.

  • Jumping Burpees
  • Bicycle Crunches
  • Kneeling Vacuum
  • Side Plank
  • Swimmers
  • Russian Twist
  • Woodchoppers
  • Reverse Crunches

Top 10 Tips To Lose Love Handles (FAST!)

Increase Activity Level

Love handle appears when you have a high-fat percentage in your body and maybe you are overweight.

This all comes up by overeating and the less activity level. Maybe you have a 9-5 job or maybe you are a lazy person or any other problem which holds you on the chair.

To fight with this fat and love handles and win the battle forever you need to make your lifestyle active.

The more you are active, the more you will burn and become more healthy.

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Stress Less

Taking stress is one of the worse habits for your fitness and health.

Along with physical health, your mental health also suffers.When you take the stress the hormone which named cortisol becomes active and by cause of this hormone, your weight loss or fat burning journey can be destroyed.

Enjoy your little life and forget about worries, all benefits come up.Many studies show that cortisol results in weight gain, especially in the mid area.

Get Enough Sleep

Get Enough Sleep

 in fitness whether its weight loss and weight gain sleep always work like a most important supplement.

People who ignore sleep, making their health worse day by day.Consider 8-Hour sleep otherwise, you cant maximize your results according to your ability.

Drink Water

Staying hydrated all day is the first requirement of cutting and to burn fat like we want to burn fat from love handles.

Our body is made up of water 70%, now think about it how important water is for our body.

Water is necessary for our body’s peak perforation and many other special functions.

Practice Slowly Eating

Just eating is not good or extremely bad, but eating slowly and with feeling that I’m eating something is a very good habit.

Eating slowly and consciously has many advantages from which weight loss or fat loss is one.

Our mind takes 20 minutes approximately to give a signal that it’s full now… no need to eat more.

When we eat slowly we get this signal fast and our hunger got satisfied in less food.

This means fewer calories and weight loss.

Healthy Choices

Changing your diet means take some new, make some change in eating. Take healthy choices and make yourself healthy.

Say no to cold drinks and say yes to fruit juices.

This called healthy choices. Just replace.

No Junk Food

Say No to junk food

 Seriously, if you won’t get rid of love handles then you have to say good-bye to junk food.

With junk food means cold drinks, chips, burgers, etc you cant achieve your flat mid area.

This is the biggest enemy of your flat tummy. Stay away from junk food strictly.

Participate In Sports

Along with workouts and cardio the sports play an important role in our health.

It also reduces stress levels and makes us happier. I know you don’t have time to play sports but for your health, you have to sacrifice at least 30 minutes of your day.

This increases your activity level of the day and also burn some calories. Good Choice.

Take Small Changes

Big results come from small changes in the popular affirmation.But real or not?

Absolutely yes! We don’t need to take bigger steps the thousand miles journey starts from one step.

Just make small changes like not taking a lift, going from steps. Not Coffee, Green tea!. Just make small changes and stick to it until it becomes a habit.

Be Consistent

The summary of these tips is to stick with them for a long or for life not for 2-3 days.

Consistency makes massive results in every field.You cant lose love handles in a day or a two. You have to stick for along to see the results.

If you want results then be consistent with these techniques and tips.

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FAQs (Don’t Miss)

What Causes Love Handles?

Love handles caused by your inactivity and a high amount of cortisol (hormone) in the body. An unhealthy lifestyle and almost no care for diet and sleep deprivation are also big reasons. Unhealthy eating and junk food are friends of Love Handles.

How long does it take to lose love handles?

It depends upon many factors like metabolism, your workout intensity, forms, consistency but on average it takes 2-4 months to get rid out of them completely. 

What body fat percentage do love handles go away?

It’s another thing, some have and some don’t but usually, 6-10 % is love handles free but it depends on all many other factors.

What exercises do you do to get rid of love handles?

The list of exercises is given to you above in the article. You can follow these exercises to get rid of love handles. I also prefer these exercises. 3 sets of 8-12 reps enough.

Do planks get rid of love handles?

Planks really is an effective workout to get rid of love handles. Simple plank is less effective when you want to hit love handles are but you can try planks variation to hit love handle area and burn fat from love handles area.

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Does treadmill reduce love handles?

The treadmill is a cardio exercise machine and yes you will burn fat from love handles because this type of exercise burn calories all over the body means also love handles too.

Why do I have love handles if I’m skinny?

It’s all caused by following an unhealthy lifestyle and eating junk food and ignoring your body requirements. Also, hormone-like cortisol is responsible for the love handles of skinny persons.

The fastest ways to lose love handles for guys?

Now I’m going to tell you the fastest way to lose love handles for guys and it is to follow a strict diet along with the workout 6-days a week with proper forms and information for massive results.

Also taking small lifestyle changes and increased activity levels of your day. The combination of all is the fastest way to lose love handles.


 Winding up all, I shared with you the 7-step to get rid of love handles for men in detail than I also attached video for you for better understanding.

After the 7-step guide, you got the 11 tips to lose love handles fast. These tips are actionable and implementable.

Just you have to implement these tips to speed up your journey to get rid of love handles. After all that, I answered some popular questions and confusion of yours in the FAQ section.

I highly recommend you to read the FAQs section this will solve most of the confusion related to this love handles guide.

You can read these article too, carries many informational points,
Here, and Here.

Bananas Benefits For Weight Loss: Really Help In Weight Loss!? (INFOGRAPHICS)

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What about 2020? Share your results in a comment.

Question Of The Day?

How much are you sure, that you will get rid of love handles in a month?

Waiting for your answer, Comment Now!

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