Love handles are also known as ‘muffin tops’. They are represented by the excess fat present on the sides of the waist, hanging over pants.

Contrary to the name, they are not loved by the people as they significantly impact self-esteem and body image.

Love handles and obesity have a close association. Most of the time, obese people have love handles. Strategies to manage obesity will also help to get rid of love handles.

• Genetics
• Hormonal change(High cortisol levels)
• Poor diet
• Lack of physical activity

• Spot reduction helps in getting rid of love handles;

Side crunches and other Ab exercises are not fruitful in eliminating love handles.

• Love handles are only caused by excess fat;

Love handles can also be associated with genetic factors, poor posture, and high cortisol levels.

• Love handles are a sign of being overweight;

Some people have normal weight but also have love handles. It is due to genetics and a lack of exercise.

• Fat-burning supplements can help in getting rid of love handles;

Some people use fat-burning supplements as a ‘quick fix’, but it is not possible to eliminate love handles alone with their use

1. Cut off refined carbohydrates and sugar;

Cut off white bread, pasta, and sugar snacks. They contain refined carbs. Such a diet increases insulin levels and fat storage around the waist.

Added sugar and sweeteners in soft drinks, chocolates, and candies increase fat in the waist area.

Whole grains, fruits, and vegetables should be used instead to promote a steady energy release.

2. Increase protein intake;

Protein intake increases satiety, boosts metabolism, and maintains muscle mass, increasing calorie consumption even at rest. It also decreases appetite.

Protein diet also helps in maintaining weight.

The meal should contain protein sources, i.e. legumes, beans, chicken, fish, and eggs.

3. Increase fiber intake;

Fibers found in fruits, vegetables, and grain flour increase satiety.

They give you a feeling of fullness over a more extended period. It plays a vital role in fat loss and less calorie consumption. They help in losing weight.

Fibers are of two types: soluble and insoluble.

Soluble fibres increase satiety and decrease appetite. Insoluble fibre helps in relieving constipation.

4. Eat healthy fats;

Consuming omega-3 and mono-unsaturated fats will help regulate hormones and prevent fat accumulation.

Sources include avocados, nuts, seeds, olive oil, and fatty fish.

5. Avoid trans fats and junk food;

Processed and junk food has high calories, sugar, unhealthy fats, and low nutrients.

‘Luxury culture’ driven consumption of processed food poses a significant threat to our younger generation. Due to a high quantity of unhealthy fats, consuming junk food can cause cardiovascular disease and obesity.

Common junk foods trending nowadays include pizza, burgers, fried food, chocolates, sugary drinks, and processed meat.

6. Role of ‘Essential Nutrition’;

Essential nutrition contains essential nutrition, which is vital for normal body functioning.

A natural diet can provide essential nutrients, and eating mindfully can help us get rid of love handles.

A natural diet includes fruits, vegetables, legumes, nuts, whole grains, etc.

On the other hand, individuals who use ready-made food daily are prone to belly fat.

Abdominal exercises and cardio workouts lose overall fat, thus eliminating love handles.

1. HIIT and jumping jacks;

High-intensity interval training is a proven method to lose body fat. It involves short but intense exercise sessions with interval recovery time.

Another benefit of HIIT is that fitness goals can be achieved in a shorter period.

2. Pilates exercises;

Pilates exercises are a proven method for toning abs and reducing waist fat.

A study also indicates the utility of Pilates in losing fat.

3. Cardio exercises;

Cardio exercises play an essential role in losing overall fat.

These exercises involve aerobic workouts like spinning, running, and resistance exercises.

By increasing cardio exercise, we can get rid of love handles and extra fat.

1. Take optimum sleep;

Sleep plays an essential role in regulating certain hormones. Sleep regulates leptin and ghrelin hormones, which mediate satiety and appetite.

Lack of sleep also predisposes an individual to Diabetes Mellitus and Obesity.

2. Keep yourself hydrated;

Water is vital for detoxifying certain chemicals. It also performs many bodily functions, maintaining the metabolic rate at an optimal level.

3. Avoid drug and alcohol addiction;

Almost all addictive substances stimulate the hunger centre in the brain, increasing appetite.

Alcohol addiction is strongly associated with obesity.

4. Avoid stress;

There is a strong correlation between stress and obesity. Cortisol is one of the stress hormones; if stress remains for a long time, cortisol can mediate weight gain.

To get rid of love handles, you must be dedicated. You must exercise, make lifestyle changes, and live a healthy lifestyle to accomplish this task. You can only benefit from exercise if you make lifestyle and diet changes.