Love handles suck.
They ruin the look of your physique and make you more prone to store body fat.
My love handles for example, scarred my existence for a long time.
I remember that every summer, I didn’t want to go to the beach, because I felt that everybody would laugh at my pear-shaped physique.
But one day, after many years of suffering, I decided that enough is enough.
Fueled by my angst, I set my mind on one single quest—burn my love handles into oblivion.
Over the course of several years I tried every fat-melting tip under the sun, and now I can finally say, that I know what works best for melting love handles away.
The key to getting rid of love handles is to use the top 7 fat-melting tips that I’m about to share with you.
What Are Love Handles
Love handles are deposits of excess fat around your waistline.
They sure are a freaking tough nut to crack.
You see, love handles are the last place, where you’ll lose fat. And that’s because your body stores fat in a special way. A way best described with the following phrase:
First in, last out.
When you gain fat, the first place where you’ll see that extra chub land is on your love handles.
But when you’re trying to lose fat, your body will do just the opposite. It’ll first burn fat from your extremities (like face, arms, lower part of the legs) and at the end, it’s going to burn your love handles.
Sucks I know, but that’s just how our bodies work.
There are many biological/evolutionary reasons why we gain fat around our stomach first:
- the fat around your stomach keeps you warm
- the fat around your stomach shields your internal organs
It’s thousands upon thousands of years of evolution against our desire to look good naked.
So, who’s going to win?
Well, luckily for you my friend, if you want to get rid of love handles, you just need to follow these simple steps.
How to Get Rid of Love Handles: 7 Sure-Fire Ways to Melt Your Love Handles Away
Here’s the deal.
I consider myself to be one of the toughest hardgainers around.
For me, gaining muscle is hard, losing fat is even harder. But despite that, I was still able to transform my physique and get rid of love handles, as you can see in the picture below.
And if I can do it, I’m sure as hell that you can do it too.
The following 7 steps are the best tips I’ve used for burning off the love handles.
Here they are…
Gain Muscle Mass
This is by far the best fat burning tip ever.
Muscles are an active metabolic tissue, which means that they burn energy, even when you’re at rest. So, the more muscle mass you have, the more energy/fat you’ll be able to burn.
By far the best way to gain muscle mass fast, is for you to build a good foundation of strength with the 3 basic lifts:
- Bench press
My suggestion to you is to learn how to squat asap, because high-rep squats will help you get rid of love handles like no other exercise.
Useful resource: How to Squat — The Ultimate Guide
High-Intensity Interval Training
High-intensity interval training is a type of training where you do short bursts of hardcore activity followed by a period of lighter activity.
My favorite HIIT activity are hill sprints.
With the hill sprints, you’d blast your way up to the top of the hill and then you’d head back to the starting position. I sprint 30 seconds, to get to the top of the hill and then I head back down to the starting position in 60 to 120 seconds.
You do this for about 30 to 45 minutes per session.
Hill sprints are cool because they’re easy on your body and they make you burn fat, even hours after completing the workout.
A must do if you want to get rid of love handles.
Do Smart Ab exercises
I believe that most ab exercises and ab machines are a complete waste of your time.
They are on this planet for the sole purpose to suck the hard-earned money out of your wallet.
But with that said, there are a few exceptions to the rule—the smart ab exercises.
If you do the smart ab exercises, you’ll be able to build up your abs and obliques and as a result, your love handles will be less noticeable.
My top 3 smart ab exercises, to get rid of love handles are:
- the plank
- hanging leg raises
- ab roller
All 3 exercises are effective and easy to do. For the ab roller exercise you’ll just need a ab wheel, which you can get here from Amazon.
Skip Your Breakfast
If you skip your breakfast, you’ll boost the time you’re in the fasted state.
When your body is in a fasted state, you can get rid of love handles with more ease.
And when you’re in a fasted state, you’ll also get a ton of other fat-burning benefits, like:
- increased sensitivity to insulin
- increased sensitivity to leptin
- you’re going to have higher levels of testosterone
If you skip your breakfast and you eat your first meal around noon, you’re doing an intermittent fasting diet.
It’s a great diet to gain muscle and burn fat, especially for beginners.
And I know what you’re thinking right now…
But Dejan, isn’t breakfast the most important meal of the day?
Well, the short answer is no.
But, if you want find out why breakfast is not the most important meal of the day, I recommend you read this article:
It’s written by Martin Berkhan from LeanGains.com. Martin is one of the highest authorities on intermittent fasting for building muscle mass and losing fat.
Drink Only Water
This is the most simple and powerful tip of them all.
Here’s the deal.
If you have big love handles, chances are you’re drinking a ton of soft drinks.
Soft drinks come jam-packed with sugar, which is just a bunch of empty calories that make your love handles grow bigger.
Just a 12-ounce can of coke alone, has 35 grams of sugar in it.
That’s enough sugar to make your pancreas go haywire.
STOP DRINKING THAT CRAP!
From now on, I want you to ditch soft drinks in favor of water. Just this change alone will improve your ability to get rid of love handles.
Eat Until Satisfied
Most people eat with their eyes and not with their stomachs.
Eating till’ you’re blue in the face is not the way to go if you want to get rid of love handles.
Just eat until you’re satisfied.
You’ll put yourself in a better position to burn body fat.
Eating until satisfied is the easiest way to drop body fat.
So, how do you do avoid overeating?
Take a 2-minute break midway through your meal.
This way, your brain will get the signal that the stomach is full, before you have the time to stuff your face with food.
It takes approx. 10 minutes for your brain to register that your stomach is full. So, slowing down while eating, is key if you’re trying to get rid of love handles.
Useful resource: The Easiest Way To Drop Body Fat
Fix Your Sleep
This one is a no-brainer.
People have messed up sleeping habits.
Hectic lifestyles, shitty diets, lack of exercise … no wonder why folks can’t get a good nights sleep.
But here’s the thing about sleep.
Your fat-burning and muscle-building hormones peak while you’re asleep. Furthermore, lack of sleep can make you insulin resistant as a guy who’s suffering from diabetes.
As you can see, if your sleep is out of whack, you won’t be able to get rid of love handles.
To fix your sleep for good, hit the hay and wake up every day at the same time. The best way to do this is, if you make your own shut-down ritual and you stick to it every day.
A shut-down ritual has you turning off your electronic devices an hour before bedtime. This will help you relax and unwind from the daily stress, which will help you sleep like a baby.
I’ve been using the shut-down ritual for years now and it works like gangbusters.
Ok, so you know me.
I’m not going to just write a bunch of random tips and leave you with that.
All the tips I mentioned in this article are important if you want to get rid of love handles. But if I had to chose one tip, that would give you the most bang for your buck, I’d say the “drink only water” tip would win the case.
When you want to get rid of love handles, you need to eat/drink less calories than you consume. Drinking only water will help you do just that.
But you’re definitely encouraged to use all the tips, for the best possible results.
Any questions, comments or suggestions?
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