Lose belly fat and love handles - two common problem areas that many people struggle with when it comes to achieving their desired body shape. They can still be reduced through a combination of a healthy diet, eating in a calorie deficit, regular exercise, stress management, and overall lifestyle changes. However, the rate and pattern of fat loss can vary from person to person.
Belly fat, also known as visceral fat, affects our physical appearance and poses serious health risks such as heart disease and diabetes.
Love handles are those stubborn pockets of fat that accumulate around the waistline and can be a source of frustration for those seeking a more toned and defined midsection. Here, we'll explore effective strategies, exercises, and lifestyle changes to help you shed belly fat and get rid of those pesky love handles, ultimately leading to a healthier and more confident you.
Belly fat and love handles are often considered stubborn areas because they tend to be the last places where the body stores fat and the first places where it accumulates. There are several reasons why this happens:
Genetics
Each individual has a unique genetic makeup that determines their body shape and fat distribution. Some people naturally store more fat in the abdominal area, making losing fat from this region harder.
Hormonal factors
Hormones play a significant role in fat storage and distribution. For instance, the stress hormone cortisol can lead to increased fat storage in the abdominal area. Hormonal imbalances, such as those associated with menopause, can also contribute to increased belly fat.
Reduced blood flow
The abdominal region has a relatively poor blood supply compared to other areas of the body. This can make it more challenging for fat mobilisation and breakdown to occur in this area.
Insulin resistance
Insulin is a hormone that regulates blood sugar levels. When the body becomes insulin resistant, it can increase fat storage in the abdominal area. This is commonly seen in conditions like pre-diabetes and type 2 diabetes.
Lifestyle factors
A sedentary lifestyle, poor diet, lack of exercise, and high-stress levels can contribute to increased belly fat. These factors can lead to an imbalance in calorie intake and expenditure, resulting in fat accumulation in the abdominal region.
Eat a balanced diet
Choose mainly nutrient-dense foods. Focus on consuming whole, unprocessed foods that are rich in nutrients and low in calories. Include plenty of fruits, vegetables, lean proteins, whole grains, and healthy fats in your diet.
Avoid or limit high-calorie processed foods, sugary snacks and beverages. These items tend to be calorie-dense and provide little nutritional value. They can also contribute to belly fat.
Reduce calorie intake
Create a calorie deficit by consuming fewer calories than you burn. This can be achieved by reducing portion sizes, choosing lower-calorie options, and avoiding high-calorie beverages.
If you need help determining your calorie intake for weight loss, check out how to kickstart your weight loss.
Check out volume eating if you need help to increase satiety while maintaining a calorie deficit.
Control portion sizes
Be mindful of your portion sizes and avoid overeating. Consider using smaller plates and bowls to help control your portions.
Stay hydrated
Drink plenty of water throughout the day as it helps to boost metabolism and aids in digestion.
Engage in low-intensity cardio exercise
Incorporate low-intensity cardio like brisk walking, jogging, swimming or cycling into your routine. Low-intensity cardio can be done daily and can help burn extra calories. It primarily uses body fat as fuel.
Strength training
Include strength training exercises to build muscle and increase your metabolism. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, pull-ups and rows. Aim for 2-3 strength training sessions per week.
HIIT workouts
Include some High-Intensity Interval Training (HIIT) into your routine. HIIT can be effective in burning belly fat. Alternate between intense bursts of exercise and short recovery periods to maximise calorie burn.
Reduce stress
Chronic stress can contribute to weight gain, including belly fat. Practice stress-reducing techniques like meditation, deep breathing exercises, or engaging in hobbies you enjoy.
Get enough sleep
Aim for 7-9 hours of quality sleep each night. Lack of sleep can disrupt hormones related to appetite control and lead to weight gain.
Limit alcohol consumption
Alcoholic beverages are high in calories and can contribute to belly fat. Limit your intake or opt for healthier alternatives.
For more info on how alcohol contributes to belly fat, check out alcohol and weight loss.
Consistency and patience
Consistency and patience are crucial when aiming to lose belly fat and love handles because the process requires time and dedication. Maintaining a regular exercise routine and following a balanced diet in a calorie deficit consistently over a prolonged period is important.
Patience is essential because losing belly fat is a gradual process that cannot be achieved overnight. It requires a sustainable approach that allows the body to adjust and optimise its metabolism. Rushing the process or resorting to extreme measures can negatively impact overall health. You can lose belly fat, and your love handles by staying consistent and patient.
Remember, losing belly fat and love handles takes time and consistency. Maintaining a healthy lifestyle in the long term is important to achieve and sustain your desired results.