How to get rid of love handles when trying to lose weight

How to get rid of love handles when trying to lose weight?

You heard the term love handles, but what are they really? Love handles” represent excess fatty areas that sit on either side of the waist above the hips. They occur due to fat retention around the hips and abdominal area. In this blog post, I will talk about how you can get rid of your love handles and get fitter.

The basics and the cause of love handles appearance

Another more blunt definition for love handles is fatty bulges along the sides of the body at the waist. So why do we store more fat in these areas than in others?

The researchers concluded that for men, there are more fat cells in the waist region. With that being said, the fat will store more in areas where there are more fat cells. Moreover, age and genetics contribute also to fat storage in these areas.

The truth is, love handles don’t appear overnight. They appear because of our lack of exercise, poor diet and consumption of calorie-dense foods, increased stress, neglected sleep, etc. See how everything is interconnected and why it is very hard to pinpoint one thing that causes love handles.

Why is it so hard to get rid of love handles?

So you are asking why is it so hard to get rid of my love handles? I have one answer for you: biology and evolution. To really understand why, we need to analyse our evolutionary past.

There is a theory that explains that humans put fat in their midsection first because it was readily accessible energy their bodies could use when faced with the storage of food. On an essential note, without our capacity to store energy in the form of fat, we as humans would have been unlikely to survive through millions of years of evolution.

So fat was and still is essential to our survival. However, an unnecessary amount of fat storage in our waist and abdominal area brings many risks and diseases.

The most optimal approach to getting rid of love handles

To successfully lose your love handles, your exercise and nutritional programme need to be personalised to you. However, there are some general guidelines you can find helpful.

Many people think, “I will just train my core, and my love handles will disappear”. Well, it doesn’t work like that. Instead, you should train your whole body, the mixture of cardio and weight resistance training. This is where personalisation comes into play.

Moreover, it’s beneficial to include HIIT training into your workout routine as well.

On the other side, nutrition is everything. No matter how hard you work out at home or in the Gym, getting rid of your love handles will be practically impossible if you are consuming high-calorie foods.

When your goal is to lose weight and reduce your love handle layers, you should consume nutrient-dense foods. Nutrient-dense foods are foods that are rich in nutrients but relatively low in calories. They contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Check out our blog post Consume nutrient-dense foods to lose weight, to learn more about it.

Furthermore, any sugary drinks or snacks should be avoided. Discipline must be at the forefront of your mind if you are serious about losing your love handles.

Bonus tips

Here are some bonus tips and tricks when trying to lose your love handle layers:

  • Finish off your whole-body workout with the light high-rep abdominal session (upper abs, lower abs and obliques).
  • Incorporate some muscle-tone exercises into your workout routine like squats, deadlift, military press, etc.
  • Lead an active lifestyle outside your regular workout routine.
  • Generally, carefully limiting the fat intake is the best approach when you are working towards love handle removal. Make sure to limit healthy fat intake in terms of walnuts, peanuts, cashews, almonds, etc.

These tips are battle-tested on many clients. However, as mentioned, further personalisation is needed.


Reducing or getting rid of your love handle layers is not an easy task. We all know that it’s easier to gain fat than to lose it, especially in areas where fat cells are dominant. There is no magic bullet, no single exercise or drink that can fix what has been accumulating for months, even years.

But it’s possible to lose your love handles with determination and the right personalisation strategy. Remember this formula:

Personalised exercise + personalised nutrition + active lifestyle = SUCCESS

If you are serious about reducing your love handles or getting rid of them completely, let us help you. Create your free account and receive your free personalised exercise programme today,

Until next writing,

Damir Pervan, Founder and CEO of TrainChampion | Online weight-loss platform

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