Lose Your Love Handles Workout In 3 Days Or 1 Week!
Tired of waiting for your bodycon to fit in? Here is the fastest way to lose love handles and get back in shape quickly!
Yes, you heard that right, losing that stubborn bulge is no longer a hidden secret as we bring you the three hidden charms of losing fat quickly.
Unlike most other alluring claims of magically vanishing your fat, we won’t ask you to take any magic pills, rather here is what you need to work on:
- Diet
- Lifestyle changes
- And finally, some sweating out!
Nope, that’s not gonna be easy, but dedication is all you need to overcome these three goals and achieve the body you have been dreaming of!
Let’s get started!
How to lose love handles fast in 1 week!
Most popular notions about losing fat revolves around focusing on workouts more than diets!
But according to experts, the most important rule to lose side fat fast is incorporating a wholesome diet into your routine!
By a wholesome diet, we don’t mean any processed, packaged, or chemical-infused food.
A diet that serves the purpose of keeping you healthy even while losing weight, comprises healthy fats and some veggies too!
Here is what a diet to lose love handles in 2 weeks or less than that looks like.
Diet Rule: Ways to Lose Love Handles in a Week!
#1. Addition of Healthy Carbs
Switch to healthy complex carbs for your pre as well as post-workout to give your body enough energy for your workouts and recovery.
A lack of carbs in your diet can lead your body into an energy-deficit state, and further starvation mode.
In such a case, your body won’t burn much fat!
Some common examples of complex carbs include:
- Sweet potatoes
- Black rice
- Oats
#2. Saying no to artificial sweeteners
People on diet often choose artificial sweeteners over natural sweeteners thinking of a reduction in calories.
Though artificial sweeteners like stevia have zero calories they still hold on to the fat present in your body.
Also, these sweeteners can increase your cravings for carbs and boost your appetite causing overeating.
Before beginning your one-month weight loss programme, you could utilise some helpful advice lose 10 pound in a month.
#3. More healthy fats
Take a diet rich in healthy fats like:
- Avocados
- Nuts
- Olive oil
- Fatty fish
Studies claim that eating healthy fats aids in trimming down abdominal fats.
#4. Organic shopping
Pick up organic foods from the groceries to give your body a dose of extra health benefits.
For example, grass-fed beef gives you conjugated linoleic acid that helps lose tummy fat.
#5. Drink enough water in a day
An easy way to lose love handles through a diet is by adding enough water intake.
When you get dehydrated, your body yearns to hold on to water in every possible way.
This activates your hunger signal and makes you overeat.
#6. Planning your meals
Timing your food rightly matters when managing weight.
For example, taking carbs as your pre and post-workout favors your energy levels.
Try keeping your meals small and consistent to keep your stomach full.
#7. Avoid alcohol
Beer or alcohol has more calories than you can imagine.
Just one glass of beer alone can give you over 100 calories.
#8. Take more veggies
Adding greens to your every meal helps aid in burning fat faster.
You can try adding spinach to your breakfast or keeping pre-cut veggie sticks for your mid snacks.
#9. Add a protein-rich diet to your routine
The most effective way to get rid of love handles is by adding enough proteins to your diet. Protein helps in muscle synthesis and gets rid of extra fat accumulated in your body.
With the diet rules pretty clear, here are some superfoods which you can add to your routine to lose fat faster.
Get rid of back love handles fast with these foods!
Here are some of the foods that deliver the exact nutrients you need for fuelling your body while you stick to losing those bulgy sides quick:
#1. Protein
Some common sources of proteins that help in cutting down fat are:
- Chicken
- Eggs
- Lean ground turkey
- Chicken sausage
- Pea protein
- Steak
- Whey protein
- Tofu
Tip –add proteins to every meal.
#2. Complex Carbs
- Quinoa
- Whole-grain foods
- Wild rice
- Sweet potatoes
- oats
Tip – don’t exceed 3 to 4 servings of complex carbs a day!
#3. Fruits
Keep only low-sugar fruits in your diet like:
- Tomatoes
- Eggplant
- Strawberries
- Blueberries
- Watermelon
Tip – keep your fruit intake restricted to two servings a day, avoid taking dried fruits as they contain a lot of sugar.
Considering some of the foods above, here is an exemplary diet to help you plan a perfect routine.
Meal Plan for Losing Side Fats
- Breakfast
½ cup oats boiled, 1 whole egg and three scrambled egg whites with spinach, onions, and spices. One cup of coffee made in almond milk.
- Snack
Whey protein and almond milk smoothie or one cup of green tea with kale and black cherry.
- Lunch
Spinach salad with added fruits like tomatoes, avocados.
Add some oil, pepper, vinegar, and chicken breasts to make it more protein-rich. Take one cup of green tea for added nutrition.
- Snack
Apples with a protein shake.
- Dinner
Salmon cooked with lemon and garlic asparagus. Salads are made of veggies with oil and vinegar.
With the diet in place, now comes the most important part of the whole plan of losing side fats, the exercise.
Exercise to Getting Rid of Love Handles Fast
The answer to – “how to lose love handles fast in 1 week is incomplete without the following set of exercises:
#1. Burpees
- Start with the squat position.
- Do a kick feet back.
- Return to the squat position while doing a jump when you start and end.
#2. Dumbbell Side Bend
- Start with a position such that your feet are shoulder-width apart.
- While standing in an upright position hold dumbbells in both your hands.
- Now bend in the right direction on your waist while keeping your back straight and head up.
- Breath in while bending and then hold for a second before returning to the original position as you breathe out.
- Repeat and then start with the other side.
#3. Side Plank
Side plank is one of the most important exercises to lose love handles:
Start with a position such that your feet are together and an elbow is directly below your shoulder on the side.
Keep your core engaged as you raise your hips to form a straight line from head to feet.
Hold the position for two minutes without letting your hips drop. Repeat for each side.
#4. Russian Twist
It is an exercise for lower back fat and love handles where you don’t need any types of equipment, but using a dumbbell can increase the intensity:
- Spread an exercise mat and start with a sitting position where your knees are bent with the feet on the ground.
- Lean back forming an angle of 45 degrees while keeping your spine straight.
- Now move your torso towards the right to give a stretch in your back and side.
- Maintain the position of your arms as you breathe out
- Hold this position and inhale.
- Exhale while returning to the original position
- Repeat the same for the left side
- Perform alternate repeats until you finish the set
#5. Bicycle crunches
An important exercise to rid love handles, Bicycle crunches can be performed by following the below steps:
- Lie in a supine position with your lower back pressed down.
- Keep your hands behind your head.
- Lift your knees to form an angle of 45 degrees.
- Engage your core as you lift your head and crunch your body forward focusing on your abdominal muscles.
- Perform the bicycle pedal motion with your legs as you touch your right elbow with the left knee and left elbow with the right knee.
- Lay back your legs in a straight position on the mat while tightening your abs.
- Repeat.
#6. Hip Bridge Exercise
How to get rid of love handles in 3 days with hip bridge exercise:
Lie in a supine position with the back straight on the floor. Bend your knees and keep your feet flat on the floor.
Start with hip lifts by raising them above the floor forming a straight line from shoulders to knees.
Pause at the top and then lower your body back in the start position.
Rules for the above exercises:
While performing the above exercises make sure you follow the given repetitions:
- 20 reps for burpees
- Followed by 20 dumbbell side bends
- 20 reps of side plank
- Russian twists – 20 reps
- Bicycle crunches – 20 reps
- Hip bridge – 20 reps
You can take breaks between each of the exercises. In case doing 2o reps at the start becomes too uncomfortable start with a lower number gradually increasing the intensity.
Apart from these exercises, you can even follow a complete training plan at the gym.
How to Lose Love handles Fast in One Week at the Gym?
Combining HIIT workouts with cardio and total strength training help burn fat from stubborn areas faster.
They attack your love handles in three ways:
- Build lean muscles
- Burn more calories
- Eliminate excess fat
Here is a routine that you can follow to melt away that extra fat at the gym:
- Day 1 – start with a complete body strength training
- Day 2 – increase the intensity wth the HIIT cardio
- Day 3 –repeat the total body strength training
- Day 4 – steady distance cardio for rapid fat burn
- Day 5 – repeat the whole body strength training
- Day 6 – HIIT Cardio
- Followed by a day of rest!
Other than exercises and diet, your daily activities and lifestyle control a major part of the fat loss journey.
Lifestyle Changes – Losing Side Fat!
Keeping your lifestyle under check not only aids in rapid weight loss but also helps prevent reaccumulation of the fat you have lost so far:
#1. A good nap
The night is for sleep, as a night of good quality sleep is important for your love handles.
According to experts, lack of sleep causes hormonal imbalance that can interfere with your weight loss schedule. It leads to a slower metabolism while your appetite reaches a height to compensate for the energy being used to keep your body charged. Taking quality sleep for 7 to 8 hours is highly recommended while following the above guide.
#2. Post-workout recovery matters!
People often exercise too hard to lose their love handles quickly. But according to experts not letting your body recover to post a workout can cause muscle damage, and even lead to over-eating because of the constant secretion of cortisol.
#3. Boosting Metabolism
Start your mornings with metabolism boosters like water with a dice of lemon. This drink refreshes your body and jumpstarts your digestive system.
#4. Less stress
Stress triggers the release of a hormone called cortisol that stimulates your hunger cravings. This increases your appetite and aids in weight gain rather than cutting out fat.
These days, almost everyone is conscious of their body. Moreover, it is really difficult to find weight loss pills that actually work. Also, not every fat-burning supplement stands up to the parameters such as affordability and no side effects.
Keto Charge is one of the fat-burning supplements that is gaining popularity. It claims to resolve the fat loss issue by encouraging the natural process of ketosis in our bodies. There are tons of KetoCharge reviews online, we analyzed them to figure out the side effects.
Lose Love Handles with the Help of Natural Boosters
KetoCharge is a dietary supplement that promises to assist in losing weight by triggering Ketosis. Basically, our body uses carbohydrates for energy but ketosis is a metabolic state where our body uses fat for that purpose. Thus, it is a very effective way of shedding some fat off our bodies.
Luckily, KetoCharge works just like that and assists in fat burning.
Well, KetoCharge gives better and faster results when combined with Keto Diet. Many KetoCharge before and after reviews have claimed this. However, it gives results even though someone is not following that specific diet.
Keep your diet healthy and consume all the nutritious foods. Ultimately, it looks like we got our hands on the best pill to lose belly fat.
Conclusion
Love handles are nothing but an excess accumulation of fat, a certain set of exercises can help you give your body a bright start. However, workouts work for the entire body and you cannot lose fat from a specific area.
Hence the plan works on your entire body, and your metabolism decides which area to lose fat from first. Thus, focus on managing weight for your entire body rather than working out in a specific area.
The above plan has been etched out aiming at helping you lose love handles within a week, but results could vary depending on your metabolism.
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