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Love Handles: Getting Rid of The Toughest Fat to Lose

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Rating: 4.5; Vote: 2

Love handles are one of the toughest areas to get rid of. Using the latest science, I ll show you how to lose love handles (and keep them off) in 5 easy steps. But first, you need to understand how you developed that stubborn fat in the first place - from months and years of overeating. Our bodies prefer to store our excess calories as fat around the abdomen. This is especially true for men as well as women after menopause. Worse, usually, wherever the body stores fat first is where it will lose fat from last. This is what makes belly fat, lower back fat, and those love handles so easy to gain yet so tough to lose. But don t worry. Love handles are just like any other fat. Use the right approach, and eventually, they will go away. And to lose love handles, we ll start with the most important step, nutrition. Alright step 1 - nutrition. So while a calorie deficit is needed, it's not actually going to cause much fat loss in your love handles right away. Your body will instead prioritize other areas of your body before stubborn areas like your love handles. This is why you must use a calorie deficit that isn t too aggressive. For most, a good general target is to aim to lose about a lb of fat a week. But don t be afraid to take it even slower than this if needed. So the next two steps cover what exercises you should be doing to lose love handles. First up is lifting weights. This won t directly help get rid of your love handles, but it will help create the illusion of a smaller waist and less noticeable love handles. Second, lifting weights can help act as a safety guard to prevent fat regain in the future. 3-6 hard sets per muscle per week is likely all you need, with older individuals likely needing the top end of that range. Alright, step 3. Although you should primarily create a deficit through your diet, you should also aim to increase the calories you burn through exercise. Now, unless you have quite an active job or lifestyle, without any cardio, you re going to have to eat quite a low amount of calories in order to lose fat. Plus, one unique benefit of cardio is that regardless of if you lose weight or not, it ll help reduce your visceral fat the deep dangerous belly fat. This is obviously great for your health but also might even make a small difference with losing love handles by reducing the overall size of your belly. What I d recommend is just to start with walking. Track on average how many steps a day you re currently taking, and aim to bump that up by 2, 000 steps a day. Keep doing that until you reach 8, 000 to 10, 000 steps a day. In addition to that, you can also consider adding some low- to moderate-intensity cardio to your routine. But again, only what you enjoy and can stick to consistently. However, it s likely you ll reach a point where what used to work is no longer working (this is why stubborn fat is so stubborn. You ve reached this point if you haven t noticed any fat loss or much drop in your body weight for at least 2-3 weeks. When this happens, there's 2 things you can do. The first is to drop your calorie intake. Typically, a decrease of just 100 calories or so per day is all that s needed. The second is to increase your activity and the average calories you burn every day. This can be as simple as bumping up your daily steps or adding another 20-30 minutes of low- to moderate-intensity cardio into your weekly routine. Now if you stay consistent with the previous how to lose love handles steps, I guarantee you ll lose your love handles. But honestly, to completely lose your love handles, you have to get very lean. A level of leanness that for most people, including myself, is very difficult to sustain. Believe me, I know we all want to look like all the shredded guys on social media. But most of these guys have incredible genetics, often aren t natural, and also don t share with you just how difficult it is to maintain that shape and how low energy it can make you feel day to day. So don t worry if you still have a little bit of love handles or lower belly fat. Embrace all the progress you ve already made, take breaks and just maintain whenever you need to, and realize that the extra push to lose that little bit of stubborn fat just might not be worth the trade-off.
Date: 2023-07-16

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Comments and reviews: 19

Kimi
This is so true. Thank you Jeremy for this video. I started weight lifting, and tracking my kcal intake. Mixed intermittent fasting with keto and carnivore, also got more protein in just from food. At start I couldn't walk more then 4k steps, today after 7 months I can walk 20k + steps, I usually do on average 18k steps daily. 3x a week weight workout and I have intake of 6-8 liters of water every day. I lost 140 lbs in these 7 months. I am 293 lbs at the moment and my goal is now more about waist to get it to 98-100 cm around my waist. I use to be 255lbs with abs natural 10years ago. Only supplement I use are Omega3, Zink, Vit B complex, Mg, Vit D, Arginine, DIM. All food I prepare alone and I am having 1-2 meals a day in 4-6 h window, rest of the day I am fasting. Btw I am 6ft5-6ft6 somewhere in mid of that.
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Bikepacking
I m 170cm tall 69kg my calories calculated (with no excercise is 2400 calories. 50years old (I ve excercise all my life) but increasing my weights and weight lifting over last year, thus getting a bit bigger in muscle gain
I eat whole foods and very health with high protein about 150g per day, don t add any sugar to diet/drinks etc.
I exercise weight lifting 3 to 4 times a week at approx 90 minutes per session (I follow a lifting program with the PUSH app - and I m doing well)
I cycle on a fixed gear bike 300 miles minimum per month commute to work and extra long day cycling on and off road as well (I have 4 bikes)
And I still have some love and led and around lower abdomen
Thoughts.
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jeff
Love the comment on the last 30 seconds of the video. I always wonder about genetics, and the work to accomplish that look. A big part is mental as we are our worst critic. I get compliments on my physique all the time but I can't look past the last bit of tummy fat I have. That said, there are some good tips here especially about not going to high of calorie deficit initially.
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ChrisPTY507
How ironic
I was fat, 220 pounds, 43 inches waist. 6foot 1 inch tall
Now I am 165 pounds, 33. 5 inches waist. I lost love handles long ago, but the lower belly fat still persist and it s so damn stubborn to the point that it s frustrating me. I literally have zero excess body fat anywhere else on my body, but for some reason this stubborn fat refuses to go.
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TOM
I m right at that final love handle stage of my cut. I ve been losing 1lb per week for 8 weeks now. I ve gotten down to this body s fat % before. It s a trade off, no love handles and always have to be conscious of what you eat. Or love handles? It becomes more of a psychological battle. I m 62, in great shape, why should I care about love handles? Large ego I guess.
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ssl
Fasting is very effective to lose fat! I only eat 6-8 hours in day and don't eat for the rest! 6-7 hours of that is of course in sleep and the rest is not hard at all! On top of that you can fast continuously for 3-4 days and drink only water once every season! It helped me to lose a ton of fat! And cut the bloody Junk food, it's literally cancer!
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Ian
Great video as always. Another thing that has been a big issue for me is not getting enough sleep. It seems to lead to my body wanting to hang onto that fat, perhaps due to heightened levels of cortisol stress hormone through the lack of sleep. Sleeping enough can be a fairly important step in achieving such a physique goal.
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Janos
I lost a lot of weight for this so I look good at the pool and you ate absolutely right. I reached a point there it is getting harder and harder to lose more fat and my performance in the gym is starting to decrease and I am wondering if it's really worth it.
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Mark
I m starting to see my actual abs at 152lbs, 12% body fat coming from 190lbs at my lowest point. I feel like the key was patience and time with small deficits. Crash dieting used to make me so hungry and go on a binge. Now I m just eating like a regular person.
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Drew
This is brilliant Jeremy, I'm in this exact position and it's really been getting me down, carrying knee and back injuries making it difficult to do anything majorly active. This has really energised me to do something different starting tomorrow!
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moonstrukk
I really enjoy HIIT. I do it 2 to 3 times a week and lift weights 2 days a week. I aim for at least 10, 000 steps a day. I started using the matador technique so I'll be back on maintenance monday.
Post menopause routine. we shall see
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XRPedro
Scrolls thru recommended vids
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NOW We re talking!
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Rounak
Wow simply just wow bro you are doing a excellent work for telling about this topic and about get rid love handles the toughest fat to loss and keep it up and keep up the good work as always and take care
Keep smiling always
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Adam
Hi I m 13. 74% body fat, and I can see my abs just need the last bit of lower body fat gone to have a six pack, on your calculator I need 2129 calories, so how many carbs, fats and protein do I need? slow and steady wins the race
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sport
The problem with me is that I feel small, but if I eat to get better, I just get a bigger waste but I don't actually get bigger. It's probably genetics so I can stop overeating to get bigger and actually hit the gym
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sport
to short the shit up, just hit the gym or do some home workouts 3-4 times a week. If you want to lose fat, you have to be in a caloric deficit, either from eating less or increase your acitivy during the day.
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Tyler
I needed this video. Former DI athlete, veteran and now firefighter. Still in pretty decent shape wrt general population but I ve lost it with 3 young kiddos. Need to lose 10-15 pounds at least. Thank you
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Chiseled
It's honestly shocking how the vast majority of society can't seem to grasp the concept of CICO. They're like npcs and parrot the same crap by blaming it on genetics and age.
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Tim
Thanks for this video, Jeremy. I lift and do cardio 5 times a week, and can't touch my love handles. You have given me the motivation to eat better and work harder to lose them.
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