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Reducing side fat, often referred to as ‘love handles,’ is a common fitness goal for many individuals. These stubborn pockets of fat can be challenging to target, but with the right combination of diet, exercise, and lifestyle changes, it is possible to achieve a leaner and more toned midsection. This article will explore the best strategies to effectively reduce side fat, focusing on sustainable and healthy methods that promote overall well-being.
Understanding the Causes of Side Fat
Side fat accumulation can be attributed to several factors, including genetics, poor diet, lack of exercise, and hormonal imbalances. Genetics play a significant role in determining where your body stores fat, and for some, the sides are a common area. Additionally, a diet high in processed foods, sugars, and unhealthy fats can contribute to fat storage. A sedentary lifestyle and stress can also exacerbate the problem by slowing metabolism and increasing cortisol levels, respectively.
12 Hacks To Reduce Side Fat or Love Handles
1. Eat More Healthy Fats
Incorporate avocados, nuts, chia seeds, flaxseeds, olive oil, and fatty fish like salmon into your meals. These fats help regulate hormones, improve satiety, and reduce belly inflammation. Aim for 25–35% of your daily calories from healthy fats, and cut out trans fats and heavily processed oils like those in fried and packaged foods.
Incorporate avocados, nuts, chia seeds, flaxseeds, olive oil, and fatty fish like salmon into your meals. These fats help regulate hormones, improve satiety, and reduce belly inflammation. Aim for 25–35% of your daily calories from healthy fats, and cut out trans fats and heavily processed oils like those in fried and packaged foods.
2. Eliminate Refined Carbs and Sugary Foods
Refined carbs (white bread, pastries, sugary cereals) spike insulin and are stored as belly fat. Replace them with whole grains (like quinoa, oats, and brown rice), fiber-rich veggies, and low-sugar fruits (like berries and apples). Avoid sugary drinks—one soda a day can lead to noticeable waist gain over time.
Refined carbs (white bread, pastries, sugary cereals) spike insulin and are stored as belly fat. Replace them with whole grains (like quinoa, oats, and brown rice), fiber-rich veggies, and low-sugar fruits (like berries and apples). Avoid sugary drinks—one soda a day can lead to noticeable waist gain over time.
3. Scorch an Extra 100 Calories Daily
Small daily changes can create big results. Burn an extra 100 calories with one of these:
Small daily changes can create big results. Burn an extra 100 calories with one of these:
Take a brisk 20-minute walk after dinner
Dance to your favorite playlist for 20 minutes
Climb stairs for 18 minutes instead of taking the elevator
Wash the car by hand
Walk your dog on a longer route
Skip mayo, fries, or sugary drinks
These tiny tweaks are sustainable—and add up fast.
4. Add Bicycle Crunches to Your Routine
This move targets the obliques directly:
This move targets the obliques directly:
Lie flat on your back, hands at your ears.
Lift legs to 90 degrees.
Pull one knee toward your chest while twisting your opposite elbow to meet it.
Alternate sides like you’re pedaling a bike.
Aim for 3 sets of 15–20 reps per side.
5. Master the Plank
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