How to get rid of love handles fast

healthydailymail.comThe love handles also anatomically known as obliques are extra layers of fat deposited in the abdominal area, giving your belly a bulky structure. Two of the best ways to get rid of love handles is through diet and exercise. We will discuss these factors in detail.

 How to get rid of love handles fast

Dieting

Diet is the most important consideration when it comes to lose your love handles. Each individual has his own needs that rely on a combination of factors such as age, genetics and gender. However, there are some basic principles of the diet that works for everyone. And, if you follow them, you are little likely to lose your love handles and get a flatter abdomen. Begin.

Restricting calorie intake

Get rid of love handles, you should begin to reduce your calorie intake to a level lower than what you are consuming now. Usually around 2000 calories per day is necessary for the average person, but for those trying to get rid of their love handles and total body fat, it is recommended to be taken from 1400 to 1800 calories per day. Any further reduction in the amount, you will suffer from loss of energy, diminished cognitive function (extended brain farts) and health problems related to poor nutrition. While you are following your diet, remember that losing more than one to two pounds a week is not a healthy choice.

Limit foods high in energy

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

Avoid processed foods

Processed foods are the main root causes of overweight and obesity. Processed foods include all foods that have high amounts of salt, sugar or saturated fats. In addition, they also contain harmful preservatives and food additives. These foods are generally packaged or canned. Avoid all processed foods to get rid of your love handles.

Drink more water

Drink at least three liters, or 100 ounces of water each day. The water you drink make you to lose your love handles by flushing out toxic substances from your system, increase your energy level, stay hydrated, and increasing your metabolic rate. Your water intake should be spread throughout the day. Drink water at frequent intervals to keep your system going faster and better, and so help you get a flatter tummy!

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

EXERCISES

Any type of cardiovascular exercise like swimming, walking, hiking, rowing, running, or biking should be done for about 20 to 45 minutes a day if you are a man or woman, and if you are overweight or not. However, the American Heart Association gives tips to those seeking weight loss that they should do some kind of cardio for 60 to 90 minutes every day. Some basic calisthenics exercises like squats, lunges, bench dips, pushups and pull-ups should be done for at least two or three times a week. When you are exercising, you will burn more calories even after you stop exercising, your caloric expenditure will be more due to a high metabolism.

You will start to notice changes in your physique in just a couple of weeks if you follow a well-planned exercise program and routined with diet. However, there are some immediate results that you will notice once your exercise routine. These results will be in terms of energy level and mental acuity in general.

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

Sledgehammer Workout

When you workout with a hammer, you will not only lose your love handles, but also all other fat deposits that look great on you. As you work with your hammer continuously moving, the muscles of the waist is twisted in an effort you made to swing the hardest deck. This works the  abdominal muscles and helps you get rid of the flab.

Advanced abdominal

Advanced Crunches are also called legs up. Lie on your back on the floor on a mat and lift your feet up in the air. Keep your legs in a ninety degree angle to your body. Now fold your hands over your chest, and move your elbows knees bending your stomach. Repeat these movements for about 15 times. However, this exercise is not recommended if you have a history of lower back injuries.

Hip rolls

hip rolls is a workout that will help build and strengthen the abdomen, back and hips. In this exercise, you have to bend your knees, letting your shoulders touch the ground. Now, just turn left and right alternately, keeping your body in the aforementioned position.