“How to lose love handles fast in 1 week?”
We’ll address it throughout the whole journey of this blog.
The word “love-handle” seems to be fairy-like. In reality, it is nightmare for everyone. The belly-fat creating lines around your stomach ruins your look. Ironically, it is called love handles.
But don’t worry! In this blog, you will find out “how to lose love handles fast in 1 week.”
Yes, you read it right. With the right approach, nutrition, diet, lifestyle change, and training program, getting a slim and trim belly is possible.
You just need to follow the listed recommendation. Apart from that, you need to put more effort to make things work for you. Weight loss requires more than diet and workouts. It ultimately depends on your efforts and dedication. Never let any inadequacy in them.
Let’s begin our guide on how to lose love handles fast in 1 week.
Tips on How to Lose Love Handles Fast In 1 Week
When it comes to trimming your flabs, you need to begin with the right nutrition. This is applicable for the fastest way to lose love handles.
Here’s let’s have a look at the top dietary tips…
1. Don’t limit carbs
Healthy carbs are necessary for the energy requirements of your body. If your body deprives of energy, it enters starvation mode. Eventually, it burns more stored fat than normal. You can have healthy carbs like sweet potatoes, black rice, and oats. They improve your metabolic process to keep fat burning process prolonged.
2. Switch to Stevia
Artificial sweeteners reduce your daily calorie intake. Still, they can trigger the body to gain and preserve stored fat. According to studies, artificial things stimulate carb cravings. It can also increase appetite and even increase fat gain. It’s better to get rid of this unhealthy fat.
3. Add Some Healthy Fats
Yes, it does sound contradictory. You have to eat fat to eliminate fat. This means you need to have healthy fat to get rid of the stored body fat. Your diet should include olive/coconut oil, nuts, avocados, seeds, and fatty fish. They contain health fat capable of decimating abdominal fat.
4. Go Organic
Organic foods are better for weight loss goals. So, when buying your grocery make sure you get organic food instead of processed ones. Switch to grass-fed beef and whole organic cage-free eggs. Both comprise conjugated linoleic acid (CLA). It can help eradicate abdominal fat. Make sure to add organic foods to your diet to lose love handles in 2 weeks.
5. Go Spicy
Spices can burn some extra calories. You can add some fresh or dried turmeric or ginger. They stimulate the fat loss process while reducing inflammation. On top of that, they respond to unwanted belly fat.
6. More Water
Having more water is the easy way to lose love handles. A dehydrated body reacts erratically to preserve more water. This makes your brain produce signals of hunger rather than thirst. Indeed, drinking plenty of water is essential for every weight loss goal.
7. Plan Your Diet
Having your meals strategically is the right approach to get rid of back love handles. For instance, have complex carbs before and after a workout. Your body utilizes the carbs for energy instead of preserving them as stored fat. Rather than having wholesome meals, focus on having them in small chunks throughout the day. This will help manage your appetite. You don’t have to go for unhealthy snacking.
8. Limit Alcohol
Cutting alcohol can make an unbelievable difference in your body weight management. The drinks have a whole lot of calories. When you switch them with low-calorie drinks or eliminate them completely, your daily calorie count shrinks. This is key to successful weight loss. Instead of completely cutting alcohol, you can have it on weekends.
9. Minimize Caffeine
Having a cup of joy once or twice is enough. However, having them throughout the day isn’t the right thing. Not only they have added sugars, but milk as well. This will add plenty of calories. Instead, you can have black coffee, black tea, or green tea. Have only 2 to 3 cups of beverage daily. Don’t infuse sugar into milk as they add more calories.
10. Protein Bars
Snacking is the worst habit that can deteriorate your weight loss goal. On other hand, you can’t skip snacking. It’s better to make wise snacking choices. For instance, you can have protein bars. Instead, you can try other high-protein snacks to savor your appetite without worrying about calories.
11. Get in Greens
Veggies are the go-to weight-loss food. If you want to know “How to lose love handles fast without exercise?” green veggies are the top option. Just by switching to a green vegetable-based diet, you can eliminate huge calories from your daily food.
12. Cut Dairy
Eliminate normal dairy and sugar from your beverage. Instead, you can have soy and almond milk. For butter, use alternatives like olive oil or butter. For cheese, have the hard cheese instead of the soft ones. This would eliminate a good number of calories from your diet.
The above-mentioned tips help trim off unnecessary body fat. This is why they made a way to “how to lose love handles fast in 1 week” guide. Apart from these tips, you need to switch your foods and swap your diet. Here’s what you need to do to get rid of love handles fast.
The Best Foods for Losing Love Handles
Your diet should include different nutrients. In the right proportion, they can support your weight loss goal. For instance, the weight loss diet should have high-protein meals.
It should also include complex carbs, healthy fat, low-sugar fruits, green veggies, etc., for the right nutrition. The most important point here is that these foods should be in the right proportion.
Here you will find the top sources for the right nutrition.
Protein Sources
- tofu
- tuna
- eggs
- tilapia
- shrimp
- salmon
- chicken
- pea protein
- hemp protein
- lean cuts of steak
- whey protein powder
- lean ground turkey
- all-natural chicken sausage
Suggestion: Include any of these in each of your meals.
Complex Carb Sources:
- oats
- quinoa
- wild rice
- brown rice
- sweet potato
- Ezekiel bread
- whole-grain pasta
Suggestion: have 3-4 servings of complex carbs daily.
Healthy Fat Sources:
- olives
- pecans
- avocado
- almonds
- cashews
- hummus
- coconut oil
- nut butter
Suggestion: have at least 2 servings of healthy fat daily.
Vegetable Sources:
- kale
- spinach
- watercress
- chard
- beet greens
- have any other green veggies
Suggestion: you can have them with every meal.
Low-sugar Fruit Sources:
- avocado
- tomatoes
- eggplant
- raspberries
- strawberries
- blackberries
- watermelon
Suggestion: you can have 2 servings of fresh fruit daily. One serving includes a piece of fruit or half a cup of sliced fruit or berries. The best would be to have them in your breakfast.
Portion size:
- Protein: the size of your fist.
- Complex carbs: the length of the palm
- Healthy fats: 2 tablespoons per serving
- Veggies: two handfuls
- Fruits: 2 servings daily. Half a cup of fruit or a piece of fruit.
Now, you know what your diet should include to lose side fat fast. It’s time to plan your diet to lose love handles quickly.
Diet Plan to Lose Love Handles Fast
Here’s a prototype of how your diet plan should appear.
Meal 1:
- a cup of coffee with soy milk
- 1/2 cup oats prepared with cinnamon and water
- 1 whole egg + 3 egg whites scrambled with onions, peppers, spinach, and coconut oil
Meal 2:
- one cup of green tea
- Kale, whey protein, black cherry, and soy or almond milk smoothie
Meal 3:
- 1/2 sweet potato
- one cup green tea
- Spinach salad with avocado, peppers, tomatoes, oil, and vinegar, and chicken breast;
Meal 4:
- Apple
- Whey protein shake (post-workout shake).
Meal 5:
- one cup green tea
- Salmon with asparagus, garlic, and lemon;
- leafy green salad with vinegar and oil;
Meal 6:
- Scrambled egg whites.
The section offers a deep insight into how your nutrition should appear for eliminating love handles. It’s time to check out the top lifestyle changes necessary to get fit.
Lifestyle Changes to Eliminate Love Handles
Diet is the key to weight loss. However, long-term weight management requires more. Lifestyle changes help go the long way to get a fit physique.
Here’s what you need to get rid of love handles in a week.
1. Adequate sleep
Sleep is essential for proper health. In terms of fat loss, specifically, love handles, adequate sleep is most important. Sleep deprivation fluctuates your hormones balance. This can trigger weight gain and even jack up stored fats around your belly. Moreover, they can hamper your weight loss efforts as well.
In contrast, sleeping properly keep your hormones inflow and so the different body functions. A working metabolism and controlled appetite play a key role in weight loss. They also determine the shape of your belly. In other words, with the right diet and training, sleep is highly important. Focus on sleeping 7 to 8 hours.
2. Recovery is important
Generally, people think weight loss is about training only. They put their complete effort into excessive dieting and over-exercising. This exhausts your body and deprives your body of nutrition. People don’t understand, but it can severely impact your body processes and hormone functions. This is why we stress giving your body recovery timing. Make sure to have rest days and sleep for an adequate period.
3. Boost your metabolism
Certain lifestyle changes can spike your metabolic process. In the morning, after waking up drink water with a teaspoon of lemon juice. This kick starts your digestive process while boosting metabolic processes.
Well! The the ways How to Lose Love Handles Fast in 1 Week also include physical exercises. Let’s have a look at them.
Top Workouts & Exercises To Lose Love Handles
People think exercise for lower back fat and love handles can help. However, the whole concept of eliminating body fat from a specific body part is bogus. You can’t get burned stored fat from your body.
Instead, focus on a combination of full-body strength workouts, HIIT cardio, etc. for weight loss. Your training program in general should aim at certain elements. This will play a determining role in reducing body fat.
Here’s what your exercise for back fat and love handles should focus on.
1. Focus to Build Lean Muscle
In general, people perform certain workouts thinking it will eliminate love handles. However, this doesn’t work. You need to do exercises to strengthen your entire body. Performing workouts that build muscle directly acts toward your love handles and belly fat.
2. To Burn Fat
Your training program should focus on activating pro-fat loss mode. For instance, HIIT cardio workouts have intense metabolism boosting and fat loss effects. Involving these workouts in your training program helps burn additional stored fat. Cycling, walking, running, etc., are top cardio activities.
3. To Eliminate Fat With Long, Slow Cardio
Slow cardio shocks your body. This helps eliminate more stored fat than normal. Hence, fitness trainer loves slow cardio workouts. You have to switch to cardio once or twice every week. The trick helps get rid of excess fat. Specifically, it targets stored mass around your belly.
With these factors in mind, move ahead with exercise to get rid of love handles fast. You can prepare your whole training program beforehand to achieve your fitness target. To help you out, we have shared a prototype of a 1-week workout plan.
1-Week Training Plan Sample
- 1st Day: Full-body strength training
- 2nd Day: HIIT and cardio
- 3rd Day: Total-body strength training
- 4rth Day: Long, steady-state distance cardio
- 5th Day: Full-body strength training
- 6th Day: HIIT and cardio
- 7th Day: Rest
Following the training program is the most effective way to get rid of love handles. You can change your workout plans as per your preference and comfort.
How Long It Will Take to Lose Love Handles?
Everyone wants to lose love handles. Like them you also want to know the exact time frame, it is possible. You need to understand weight loss depends on various factors.
First, it is your current weight and the shape of your love handles. People with slight excess body fat will receive quick results with people with comparatively higher body fat.
Your weight loss effort also determines your weight loss. For instance, a high-protein diet will offer a better result compared to other diet plans. Lifestyle changes will further improve fat loss results.
Training programs and workouts will benefit your fitness goal. These efforts ignite your fat loss process. Henceforth, you lose weight at a quicker pace.
If you are thinking about how to get rid of love handles in 3 days, keep these factors in your head. Just keep up with your diet and training program to lose unnecessary body weight.
That was all in our guide on “how to lose love handles fast in 1 week”! At last, read a summed-up overview of the blog.
Summing Up
It’s good you have a weight loss target. Still, aiming at a specific area won’t get you results. This misconception results in failing weight loss goals.
The key is to give priority to your nutrition and diet program. Focus on having the option as mentioned above. Or, you can take the help of a professional dietician or nutritionist.
Your training program plays equivalent importance in determining your shape and physique. Apart from your workouts, focus on having an active lifestyle.
If you keep up with these tips, getting rid of love handles and belly fat will be easier than ever.
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