Love handles also anatomically known as obliques are those extra layers of fats deposited in your abdominal area, giving your belly a bulging structure. Two of the top ways know how to get rid of love handles are through dieting and exercising. Let us discuss these two factors in a detailed manner.

Dieting

Diet is the most crucial factor to be considered when it comes to losing your love handles. Every individual has his or her own nutritional needs which depend on a combination of factors such as age, genetics and gender. However, there are some underlying principles of dieting which works in everyone’s case. And, if you follow them, you are soon likely to lose your love handles and get a flatter abdomen. Here they are -

• Restrict your calorie intake

To get rid of love handles, you should start reducing your calorie intake to a level lower than what you are consuming right now. Generally about 2000 calories per day is needed for an average person, but for those trying to get rid of their love handles and overall body fat, it is recommended that they take 1400 to 1800 calories per day. Any further reduction in this amount will make you suffer from energy loss, diminished cognitive function (extended brain farts), and health issues related to insufficient nutrition. While you diet, remember that losing more than one to two pounds a week is not a healthy option.

• Limit high energy density foods

Limit your intake of high energy density foods. These foods include saturated fats, starchy carbohydrates, red meat, etc. On the other hand you can gorge on low calorie density foods such as fruits and vegetables. Fruits and vegetables have very few calories per gram. Besides, they are rich in disease preventing phytochemicals, minerals and essential vitamins. Consume five servings of fruits and vegetables every day.

• Avoid processed foods

Processed foods are the major leading causes of overweight and obesity. Processed foods include all foods that have high amounts of added salt, sugar or saturated fats. Besides, they also contain harmful preservatives and food additives. These foods are usually packed or canned. Avoid all kinds of processed foods to get rid of your love handles.

• Drink more water

Drink a minimum of three litres ie; 100 oz of water every day. The water you drink facilitates your losing of love handles by flushing out toxic substances from your system, boosting your energy level, keeping you hydrated, and by increasing your metabolic rate. Your water consumption should be spread throughout the day. Drink water at frequent intervals to keep your system going faster and better, and thus to help you get a flatter abdomen!

If you weigh more than 50 lbs, you may begin with diets like the Atkins or any other kind of high protein diet. But if you are overweight by just 10 to 15 pounds, consider a diet plan that does not exclude any of the vital nutrients from your diet.

Exercises

Any kind of cardiovascular exercise like swimming, walking, hiking, rowing, running, or biking should be done for about 20 to 45 minutes daily, whether you are a male or female, and whether you are overweight or not. However, the American Heart Association advices that those who seek weight loss must do some sort of cardiovascular exercises for 60 to 90 minutes every day. Some basic calisthenics such as squats, lunges, bench dips, push-ups and pull-ups should be done at least for two to three times a week. When you are exercising, you will be burning more calories; and even after you stop exercising, your calorie burning will be more as a result of an elevated metabolism.

You will start noticing changes in your physique in just a few weeks if you follow a well planned and routined exercise program along with dieting. However, there are some immediate results that you will notice once you make exercising your routine. These results will be in terms of energy level and overall mental alertness.

Here are some oblique exercises that would help you lose your love handles.

Sledgehammer workouts

When you workout using a sledge hammer, you will be losing not only your love handles, but also all other fat deposits that look ugly on you. As you workout using your sledgehammer by swinging it continually, your waist muscles will be twisted in an effort that you make to swing the sledgehammer harder. This will work your abdomen muscles and help you get rid of those love handles.

In case you don’t own a sledge hammer, you can use other objects such as a baseball bat or a broomstick instead. Using an axe to cut down a tree also works a similar manner of exercise in you. You can begin by using an object of 8 lbs or 10 lbs, and gradually increase the weight of the object or sledgehammer that you use. While doing this kind of workout, keep in mind that you should concentrate on your waist, instead of extensively using your arms in order to finish your exercise. Because, by working on your obliques only, you will be losing your love handles.

Advanced crunches

Advanced crunches are also known as legs up. Lie on your back flat on the floor on a mat and raise your feet straight up in the air. Keep your legs at a ninety degree angle to your body. Now fold your hands across your chest, and move your elbows towards your knees by bending your stomach. Repeat these movements for about 15 times. However, this exercise is not advisable if you have had a history of lower back injury.

Hip Rollers

Hip rollers is a workout that would help you build and strengthen your abdomen, back and hips. In this exercise, you have to bend your knees and kneel down, letting your shoulders touch the floor. Now, just twist to your left and your right alternatively while keeping your body in the position mentioned above.