A Complete Guide to Getting Rid of Your Love Handles and Losing Weight

A Complete Guide to Getting Rid of Your Love Handles and Losing Weight

One of the things that a lot of people have and hate are love handles. If you have extra inches around your waste and you are looking for ways that you can get rid of them.

It’s not easy and it’s not going to happen overnight. But if you follow this guide and these tips, you’ll look slimmer as the days go by.

#1: Nutrition

Keep Your Carbs

Carbs are important, especially before and after your workout. Complex carbs like black rice, oats and sweet potatoes are great when you are trying to lose weight. They keep the metabolism stimulated along with giving you energy. When you don’t have this energy, the last thing it will want to do is to burn fat.

Use Stevia

Even though the artificial sweeteners contain no calories, they still will make you gain and retain fat. They can increase your cravings for carbs, stimulate your appetite and also increase your fat stores. So choose something better like stevia.

Use Healthy Fats

Even though this sounds weird, you should eat healthy fat if you want to lose your fat. When you eat a diet that’s full of seeds, nuts, avocados, fatty fish and coconut/olive oil it can decrease the fat in your abdomen.

Eat Organic

A lot of people think that organic food is just a trend. But it’s been found that organic milk and meat have an omega-3 fatty acid increase of approximately 50%. Eat beef that’s grass fed and eggs that are cage-free.

Spice Things Up

Using dried or fresh ginger or turmeric helps your body fight inflammation. Inflammation is a trigger for your body to hold onto unwanted belly and back fat.

Drink Lots of Water

When you want to lose weight, you want to drink a lot of water. Dehydration will make you think that you are hungry instead of thirsty. So you want to make sure that you are drinking lots of water.

Strategically Time Meals

Put your focus on consuming complex carbs before and after your workout. This is when your body is going to use them up for energy instead of storing them in your body as fat. When possible, eat small meals during the day. This will help you keep your metabolism up and stop you from gobbling down food at mealtimes.

Don’t Drink a lot of Alcohol

Sometimes when you cut down alcohol it’s going to make a big difference in the love handles. Alcohol has a lot of calories and its mostly empty calories. So watch your intake.

Cut Back on Caffeine

Caffeine not only adds some extra calories if you add milk and sugar to your coffee, but it can also stop you from getting a good night’s sleep, which can affect your weight. So don’t consume a lot of caffeine, especially in the evening.

Bypass the Protein Bars

They may seem like a good idea, but they are often really full of sugar. If you want to eat them, look at their ingredients and in particular their sugar content. Or you can even make your own using recipes you find online.

Eat Your Greens

Be sure that you have a green in every meal. You can put some spinach in your omelet or have a salad for lunch. And don’t forget a green veggie at dinnertime or juice.

Limit Your Dairy

Rather than putting cream and sugar into your coffee, use almond milk and agave. You can also use coconut oil or olive oil rather than butter. If you love cheese, choose hard rather than soft.

Great Foods for Losing Your Love Handles

  • Sources of Protein: Eggs, chicken, turkey, shrimp, salmon, tuna, lean steak cuts, tofu, whey protein, tilapia, chicken sausage and pea protein.
  • Sources of Complex Carbs: Sweet potatoes, quinoa, wild rice, Ezekiel bread, brown rice, and whole-grain pasta.
  • Sources of Healthy Fats: Almonds, nut butters, olives, coconut oil, pecans, cashews, avocado, hummus.
  • Vegetables: Any type of vegetable will be beneficial, but some of the best when you’re trying to lose weight are chard, beet greens, kale, watercress, and spinach.
  • Sources of low-sugar fruit: Watermelon, strawberries, tomatoes, avocados, raspberries, blackberries and eggplant.

Portion Sizes

Make sure that you are careful of what you are eating. Your protein portion shouldn’t be any bigger than your fist. Your complex carbs should fit into your palm. Healthy fats should be approximately 2 tablespoons and vegetables should be equal to two handfuls.

#2: Lifestyle

Get Lots of Sleep

It’s very important that you get the sleep you need when you are trying to lose weight and especially love handles. When you don’t get enough sleep, you you’re your hormones into a tailspin and this can stop your weight loss. Your metabolism will slow down so that you are conserving energy and that means your appetite will be higher since you’re lacking energy. This means your body’s craving foods that are high in fat and carbs. So you should get 7 to 8 hours each night.

Don’t Overdo It

When you first start on your weight loss journey, you may be all gung ho and want to exercise a lot so that you can lose the weight fast. But this can be damaging both physically since your body isn’t used to it and it can also cause stress so your body is hanging onto the fat.

Ramp Up Your Metabolism

When you first wake up, drink squeeze a half of a lemon into 16 ounces of water and drink it. This is going to kickstart your digestion.

#3: Training

When you want to incorporate exercises into your day, lots of side bends and crunches aren’t going to do it. Even though spot training sounds great, it doesn’t really work. The best choice is HIIT cardio, strength training that uses the whole body and sometimes a slow, long session is going to help with burning that fat off.

For Building Lean Muscle

Performing compound lifts such as deadlifts, thrusters, squats and hang cleans will help with building lean muscle and this will also help with stimulating metabolism for burning your fat when you’re at rest. For creating a core that’s strong and strengthening your whole body, do exercises such as barbell front squats and weighted planks.

For Burning Calories

High intensity interval training or HIIT workouts create what’s called the afterburn effect, driving up your metabolism and heart rate. You are able to increase your calorie burning abilities for 24 to 48 hours following the session. Incorporating this training, such as sprints on your bike or track, can help get rid of extra fat quickly.

For Burning Fat Using Slow Long Cardo

Sometimes you’ll want to shock your body. If you’re always at the gym, switching your cardio once or twice per week and put it into a cardio session that’s 45 minutes or more may just be the thing. This kind of training can tap into your fat stores during your session and uses them for energy.


Take the time and follow this guide. Soon you are going to discover that you are getting the body that you have always wanted to have.

Questions about Weight Loss?

Let Pura Vida Medical Spa help you reach your weight loss goals. Call us at 239-919-7872 and schedule a free skin care consultation. On the web, visit puravidanaples.com to learn more about us and our med spa services.

We are conveniently located in Downtown Naples on Fifth Avenue South with ample free parking nearby. After (or before your appointment) visit some of the nearby great restaurants and shopping in our neighborhood.