How To Lose Your Loose Love Handles For Good

A question I often get asked is, “Can you tell me how to lose my loose love handles?”

Having loose love handles can be very embarrassing. The sight of your belly bulging out of your shirt and pants is really demotivating. People with loose love handles rarely feel confident that they’ll look good in swim suits or just about any outfit. Plus, having loose love handles rarely mean it’s the ONLY problem area you have. Someone with a “spare tire” will often have loose excess fat in other parts of their body.

Out of desperation to loose love handles, many people resort to quick fixes like diet pills or even liposuction. It’s amazing how many people still fall for these scams. QUICK FIXES DONT WORK! Not for the long term and not without unhealthy consequences anyway!

So here I’m putting the low-down on how to effectively lose your loose love handles safely and permanently.

Ab exercises alone won't work
Ab exercises alone won't work

3 Things You Need for Fat  Loss

There are really only 3 simple things you need to master in order to eliminate loose love handles:

  1. A Strong Motivation – mental and emotional training is important to ensure you stay focused and driven.
  2. The Right Nutrition Suited to Your Individual Needs – ultimately it’s what you put in your mouth that turns to fat so this is KEY!
  3. A Tailored Fat Loss and Muscle Building Program – dieting alone will not cut it. You need to do cardio exercises to BURN THE FAT and do weight training to increase your metabolism.

Before I move on, a word of warning: spot reduction is a myth. You can’t just focus all efforts in exercising one body part. If you want to lose those love handles you need to do a holistic fitness program, and that’s exactly what I’ll give you here.

You Need A Strong Motivation

You need to get clear about WHY you want to lose those loose love handles, and remind yourself of that every time you’re about to eat something, and every time you’re tempted to skip an exercise session. This is the key: stay focused on what you really want, and use that as your basis for every decision you make (and know that every decision you make have consequences!).

For example, when you’re tempted to buy that chocolate cake, ask yourself: “Which would I rather have: a 6 pack abs that will turn heads everywhere I go, or the very short “pleasure” of poisoning my system with a sugar rush?” Whichever you choose will have a specific effect on your loose love handles – so choose carefully!

For a list of very powerful self-motivation techniques check out other blog entries filed under Motivation.

You Need A Suitable Diet

Eat Foods that Burn Fat, NOT those that Turn to Fat!
Eat Foods that Burn Fat, NOT those that Turn to Fat!

Do your best to stop eating fast food, but never do a crash diet, never ever starve yourself, and never ever buy into extreme or “miracle” weight loss solutions. Starvation doesn’t work because it can actually make you fatter. When starved, the body burns your muscles, NOT your fat – resulting to a higher body fat percentage! A better approach would be to slightly reduce your caloric intake then burn more calories through exercise.

The most effective way is to lose 1-2 lbs of fat per week, and this means achieving a calorie deficit of about 500 calories per day. As Tom Venuto says, it’s best to burn the fat rather than starve the fat, because the desired effects lasts longer.

Reducing your caloric intake can be easily achieved by practicing healthy food swaps. Drink water and raw fruit juices instead of softdrinks. Snack on fruits instead of cakes and chocolate bars. Swap fries for vegetables. Swap fried chicken for a lean steak. Avoid having ice cream, fried foods, and junk foods more than 2x a week. If you’re really serious about losing those love handles, you must eat fat burning foods as a lifestyle.

This is of course a very generalized take on nutrition. Because we are all different, you need a personalized approach to your diet to get the optimal results. Some people thrive on low-carb diet while others feel lousy on it. You’ll need to consider your body type, activity level and metabolic profile to determine how to best tailor your meals to meet your nutritional requirements.

You can learn more about tailoring your personalized nutrition program here. If you want access to a Done-for-You Fat Loss Meal Plans, click here.

Your Fat Loss and Muscle Building Program

Spot reduction is a myth. You can do ab crunches all day everyday and still have those loose love handles. What really works is a full body training program that burns body fat efficiently and also increase your metabolism so you can burn fat at a higher rate even at rest. This will have much better results on firming up those loose love handles!

1. Cardiovascular Exercises for Fat Burning

Cardiovascular exercises will help you to burn calories and fat all over your body. Good examples are running, cycling, swimming, tennis, walking, dancing, or just about any rhythmic fun activity that gets your heart rate up. Beginners are advised to stick to a low to moderate intensity of cardio. As you get fitter, gradually increase any or all of these 3 factors: intensity, frequency and duration – but never overdo it as this may lead to injury or burnout.

The best fat burning technique I know is High Intensity Interval Training (HIIT). With HIIT, you can burn more fat in less time, and also boost your metabolism. You can learn more about H.I.I.T. from Craig Ballantyne’s video here.

2. Weight Training Exercises to Increase Metabolic Rate

A grave mistake many people make is focus on their diet or cardio and forego weight training completely. But weight training is important because building muscles is exactly what will help you to increase your metabolism, enabling you to burn more calories while at rest.

When weight training, start with a light load and ensure you have the right technique first before lifting heavier weights. Don’t focus on doing abdominal exercises – I promise you’ll get more results in less time if you focus on whole body (compound) exercises like squats, lunges, deadlifts, pull ups, presses and rows.

Take Action NOW

You only need 3 things to tackle loose love handles: a strong motivation that will keep you focused and on track, a suitable diet that results to a slight calorie deficit every day, and a fitness program that will burn the fat and increase your metabolic response.  It’s that simple!

But that is the generalized approach. If you want optimal results the best way is to take a personalized approach. Get a holistic, tailored program from proven, trusted sources. The  resources I recommend here are all proven to work and are from Certified Trainers. They provide excellent information about losing abdominal fat and getting great abs:

Tom Venuto’s Burn the Fat Feed the Muscle

Vince Del Monte’s Your Six Pack Quest

Vince DelMonte’s Empowered Nutrition Meal Plans

Craig Ballantyne’s Turbulence Training

Strip That Fat

Remember to consult your doctor before starting to exercise or before following a diet and fitness program.


Founder & Fitness Nerd

Founder of Muscle4Hardgainers. Loves to experiment and teach others the best ways to reach their physical goals.

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