6 Easy Ways To Lose Love Handles

Love handles are usually the first place people gain weight and the last place where it disappears. 

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Mar 12, 2023 17:30 IST
6 Easy Ways To Lose Love Handles

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The name ‘love handles’ may sound pleasing, but it is troublesome for many as it is challenging to lose them. Also known as a muffin top, it is the excess fat above the hips on either side of the waist. It usually is the first place people gain weight and the last place where it disappears from. Moreover, prolonged sitting or no physical activity can increase the deposition of fats around it. Love handles are usually not a cause of concern, although excess weight around the waist may contribute to potential health issues. You need to make dietary and lifestyle changes along with a planned workout if you want to lose love handles from your body.

Tips To Lose Love Handles

Healthy Diet

You should make a diet plan, as eating the right thing is significant in losing love handles. You should reduce the intake of sugar in the body and avoid eating sugary foods. Sugar increases the fat in your body, especially in the area around your belly and causes bloating. You should also avoid trans and saturated fats as they are high in sodium and calories, which prevents you from losing belly fat.

Cardiovascular Exercises

Performing cardiovascular exercises is an effective way to lose love handles. You can engage in physical activities like walking, swimming, running, and biking as they reduce love handles. 

Also Read: Smart Dieting: How Indians Can Lose Weight Fast

Avoid Alcohol

You should avoid consuming alcohol as it leads to weight gain. It increases the calories in your body and leads to the accumulation of fats on your love handles.

Limit Caffeine Intake

Many people are addicted to coffee, and some can’t work without drinking their morning cuppa. However, you need to limit your caffeine intake to avoid love handles. You can switch to black coffee or unsweetened coffee to reduce the impact on your body.

Eat Meals Frequently

Some may need to eat more frequently to keep up their metabolism, which means you need to eat five to six small meals a day instead of three big ones. This helps to satiate your hunger and increase metabolism in your body.

Stay Hydrated

You should drink enough water to detoxify your body and reduce your calorie intake. It will promote weight loss and help fight fat.

Also Read: Drinking Too Much Water? Learn How Overhydration Can Affect Your Health

Exercises To Lose Love Handles

Here are three exercises that you can try to reduce love handles.

Russian Twist

The Russian twist is an effective exercise that can help lose love handles. You can start by lying on the ground with your knees bent. Next, twist your torso towards your right side and hold this position. Do the same on the other side and repeat this cycle about 30 times. 

Side Planks

Side planks are another workout that can help you lose love handles. Put your elbow, legs, and hips on the ground in a side plank posture. Now, lift your lower body off the ground into a straight plank position while contracting your abs and keeping your body straight. Lower your body and repeat the same cycle on the other side.

Bicycle Crunches

Bicycle crunches are a quick way to lose love handles, which should be added to your daily workout routine. To do bicycle crunches, lay flat on your back with your knees bent and your hand placed on your head. Raise your right knee, bring it towards your chest, and move your left elbow towards it. Repeat the same with your left knee and repeat with both knees about 30 times.


You should choose foods containing polyunsaturated and monounsaturated fats and avoid fried foods to prevent excess fat from developing in your body. You can avoid wearing tight-fitted clothes to reduce the appearance of love handles.