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Get Rid of Love Handles: 7 Sure-Fire Ways to Melt Your Love Handles

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Get Rid of Love Handles: 7 Sure-Fire Ways to Melt Your Love Handles Away

by Dejan Antic | Follow Dejan on Twitter

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.

Read on.

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.

Get rid of love handles

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:

  • Squat
  • Deadlift
  • 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.

TIP: For effective core training advice, I highly recommend you check out Niels.

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:

Top 10 Fasting Myths Debunked

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.

Imagine this.Get Rid of love handles

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.


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.

Your Turn…

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?

Image credit: Oleg Sklyanchuk, Istolethetv

If you enjoyed this article, you're going to love this!

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{ 18 comments… read them below or add one }

Gabe Johansson

Awesome tips that are super easy to follow! I’m sure this can help a lot of people.

I’m an advocate of tracking macronutrients and micronutrients while lifting heavy to control body weight, but that isn’t for everyone. The same principles apply here too: Eat and drink healthy, train hard and smart, and sleep well!

Thanks for the great post,
-Gabe Johansson



Yo Gabe,

I was actually thinking about including calorie tracking as a tip :) I’ll add it as a bonus tip in the next few days … thanks for reminding me of that tip!




The Rounder

Great tips, especially The shutdown ritual. As for IF – quick question: If I skip breakfast, am I allowed to drink (sugarless) black coffee? Will it negate the benefits of the fasting?




Black coffee is a great beverage to drink while intermittent fasting since it blunts hunger and it helps you burn more fat. But as always, moderation is key … you don’t want to exaggerate with your coffee intake :)



Awesome tips!

Just a quick question: while fasting in the morning, is it okay to drink water or green tea (without sugar of course)?



Hey Mazen,

It perfectly okay to drink water and green tea in the morning. As long as you don’t add “stuff” into it, you’re golden.



Hey Dejan,
Thank you! Will surely try out your suggestions. I have a habit of skipping breakfast since a long time now. Instead I drink a mug of Buffalo milk (UnSkimmed) every morning. It works as a fuel to my body. Could that be a problem? My body structure is somewhat similar to that of your older picture with love handle being the only problem. Also Should I have black Coffee before gym?
Thanks in Advance :)



If your goal is not to be in a fasted state then it’s fine to drink that milk in the morning. And for the coffee before gym … a resounding yes. :)



Just an FYI, skipping breakfast reduces immunity and makes you more susceptible to diseases. Its irrelevant how healthy you eat later or how much you exercise.



Intermittent fasting can be great for your health and physique development. Read more into it.



Hey so how long did it take for you to see results? How long til they were gone? I was in great shape and recently let myself go & I’m frustrated



Just start … how long it takes depends from person to person and their level of dedication.



See the deal is I’m skinny fat. And I feel really lethargic skipping breakfast which means I just can’t exercise enough. Is it okay to eat a proper breakfast and train just as well?



That’s fine as well.



Intermittent fasting is something you have to adapt into for it to get easier. Soon enough you will notice that hunger pains and lethargy start going away. Are you a late night eater? If so then the best thing to do for both losing weight and to prevent hunger pain/fatigue in the morning, would be to cut off all food at a set time like 7-8 pm – 10-11 am. After a week or so you will find that not eating in the morning is actually much easier this way.



I’m all about taking small steps. If fasting is tough for you at the moment, decrease the fasting window at first and after that work your way slowly towards the desired fasting length.



Can you drink freshly squeezed Juices instead of just water, or are the natural sugars in juice just as bad?



Wouldn’t say that the natural sugars in freshly squeezed juices are bad, but I’d go easy on them since (depending on the fruits/vegetables you use) juices can have more sugars than you need, especially if you haven’t trained that day.

Just stick with water most of the times.


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