Workouts for Women : How to Get Rid of Love Handles with Exercises
10 Ways to Get Rid of Love Handles for Good
It's not easy being nice to your body. Even the most confident among us get hung up on specific parts or features we don't like about ourselves. One common gripe? So-called love handles. Luckily, a few simple lifestyle tweaks are all you need to banish yoursandget healthier in the process. Here's how to make it happen.
If you haven't noticed, sugar is ineverything— and it can wreak major havoc on your body, leading to excess body fat. If you're trying to cut back, check your labels; you'll be surprised how much better your body starts to look and feel when you ditch the white stuff. "I teach my clients to read labels and look out for any added sugar. The recommended maximum amount is 25 grams a day for women — not much, considering a regular can of soda contains 35 grams alone," says Michelle Cady, integrative nutrition health coach of FitVista.com. "Thankfully, the FDA is mandating new labels in 2019 and 2019 that will differentiate between natural sugar from real foods (like a banana) versus added sugar (like cane sugar)."
When it comes to exercises, it's hard to beat a classic plank. The core-blasting move works your entire body and is great when it comes to tightening up your problem areas. "Many people hear the 'P'-word and immediately groan. Mind over matter, everyone!" says Lana Herzig, New York City-based trainer and Zumba instructor. Herzig recommends starting out by doing three sets of 20-second plank holds, with 10-second rests between sets, and building from there.
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Consuming excess calories can result in extra fat around your midsection. One easy way to combat your cravings — and to only eat when your body actually needs food! — is to drink more water. "Sometimes we think we're hungry but we're really just thirsty," Cady says. "Try drinking a glass of water and then waiting 20 minutes to see if your food cravings disappear. If you're still hungry, go eat!"
Sleep is crucial to your well-being for many reasons, one of them being that all those zzzs help you stay in control of your appetite. "When we're sleep-deprived, we biologically crave denser foods for fast energy — like refined carbs, sugar, and fried foods — which can make it really hard to lose weight," Cady says. "When we get enough sleep, we're much more likely to crave real foods — like fruits and veggies — that stabilize our blood sugar and assist in weight loss."
Stress not only affects your mood — it also affects your weight. According to the Cleveland Clinic, there's a connection between the stress hormone cortisol and being overweight. Meditation isn't just a great way to take the edge off your day — it also encourages more mindful behavior in all areas of your life, and that includes your relationship with food. Get in the routine of meditating on the daily, whether it's through an app like Headspace or incorporating it into your workouts. Kait Hurley's unique, yoga-inspired online classes will help you do just that.
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Don't be afraid of fat — eat it! It might seem weird if you're trying to shed some extra weight, but it works — promise. "So many woman still fear eating fat, stemming from the low-fat craze that captivated the public in the 1980s and 1990s. But we got it wrong," Cady says. "When you increase your healthy fat intake and lower your intake of refined, white carbohydrates, you'll stay satiated longer, stabilize your blood sugar, and teach your body how to burn off extra body fat rather than rely on quick bursts of carbs, sugar, and glucose for energy."
Yoga doesn't just give you that enviable yoga butt — it also helps calm your nerves and relax your body, which in turn ensures your cortisol levels don't spike and affect your fat storage. (Another reason to keep cortisol in check: According to the Cleveland Clinic, the hormone can also suppress your immune system and raises your blood pressure.)
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Diet plays a big role in weight loss — even more so than exercise. So if you're trying to get rid of excess body fat, there's no better way to do it than to eat clean. "The saying 'abs are made in the kitchen' is completely true," Herzig says. "Start by throwing away all the junk food and processed food in your home, as they're often high in added sugars, sodium, and saturated fat. Next, fill up your kitchen with wholesome fruits, vegetables, and whole grain products. And don't be afraid to get creative with these ingredients when cooking.
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