If you're determined to bid farewell to those stubborn love handles, it's time to give your fitness and wellness routine some extra TLC. Achieving a slimmer waistline involves not only updating your diet but also making crucial adjustments to your workouts and overall lifestyle habits. To guide you on your journey towards a love handle-free physique, we sought advice from esteemed experts, The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, who are members of our esteemed Medical Expert Board. They generously share with us their top 10 strategies for melting away love handles swiftly.
It's important to recognize that excess fat accumulation in your abdominal area can have serious health implications. Carrying extra visceral fat—also known as the fat surrounding your organs—increases the risk of developing heart disease, fatty liver disease, type 2 diabetes, and certain cancers. By elevating your exercise routine and adopting a nutritious diet, you can effectively reduce abdominal fat. The Nutrition Twins graciously unveil their 10 tried-and-tested methods to help you conquer love handles and take control of this problematic area of your body. Stay with us as we delve into their expert advice and learn more about achieving a slimmer, healthier you.
1) Revamp Your Plate Size for a Leaner Waistline
When it comes to melting those pesky love handles, sometimes the smallest changes can yield the biggest results. One such change is downsizing your plates. It may sound simple, but altering the size of your plate can make a significant difference in your quest to shed love handles. Taking control of your portion sizes is essential!
The Nutrition Twins recommend opting for salad plates instead of dinner plates. "Many people tend to overfill their plates, regardless of their size. By simply switching to smaller plates, you'll experience the same mental satisfaction when you see a full plate. However, this can save you several hundred calories per meal, leading to rapid weight loss, including the reduction of love handle fat."
2) Go Dry for Three Weeks Each Month
We're not suggesting you permanently break up with your favorite alcoholic beverages, but it's time to explore other options. The calories consumed through alcoholic drinks can quickly add up, especially in sugar-laden cocktails and mixed drinks. Cutting back is crucial.
The Nutrition Twins reveal an interesting insight: "Alcohol not only stimulates the appetite but also lowers inhibitions. Often, it's the hundreds or even thousands of calories consumed after a few drinks that truly damage your waistline. Additionally, as your body prioritizes eliminating alcohol as a toxin, your metabolism slows down. Many of our clients who abstain from alcohol for a period feel much better. When they reintroduce it for one week each month, they consume far less and lose inches from their waistline."
3) Prioritize Veggies Before Your Meal
Make vegetables a priority by having them before every meal. This smart habit helps fill you up with fiber-rich, low-calorie foods.
"You'll curb your hunger and consume fewer heavy items during the main course," explain The Nutrition Twins. "It works like a charm, but make sure to avoid drowning your vegetables in butter or oil. Squeeze lemon over them or try balsamic vinegar. While olive oil is heart-healthy, limit it to a teaspoon while focusing on melting your love handles."
4) Make Wise Beverage Choices
Just like alcoholic beverages, sugary sodas can hinder your fat loss efforts. Soda provides no nutritional value and causes spikes in blood sugar levels. According to The Nutrition Twins, it contributes hundreds of calories to the average American's daily diet, leading to unwanted weight gain around the waistline.
"When soda cravings strike, opt for a delightful, bubbly alternative like OLIPOP," recommend The Nutrition Twins. "You'll enjoy the fizziness and flavor while saving over 100 calories per can compared to soda. Over the course of the day, these swaps can save you several hundred calories. OLIPOP contains only two to five grams of sugar per can, preventing blood sugar spikes. Additionally, it offers prebiotic fiber to improve the gut microbiome, alleviate digestive issues, and reduce bloating, helping you showcase a slimmer midsection."
5) Consider Intermittent Fasting
If you haven't tried intermittent fasting, it may be worth a shot. A popular approach is to fast for 16 hours and consume meals within an eight-hour window. "This approach often leads to weight loss, including shedding love handles, as it limits snacking and late-night eating, which contribute to their development," reveal The Nutrition Twins.
6) Opt for Satisfying Portion-Controlled Snacks
Bid farewell to candies, ice cream, and chocolate chip cookies, and embrace portion-controlled snacks that will leave you feeling satisfied. Opting for sugar-packed treats and refined carbs as snacks can easily lead to consuming excessive calories. These unhealthy choices also leave you feeling hungry and craving more quick "pick-me-up" foods.
"Instead, choose wholesome snacks that offer delicious flavors while providing a satisfying combination of fiber and protein," advise The Nutrition Twins. "Look for portion-controlled options like individual packs of nuts, chickpeas, lupin beans, and low-sugar nut and fruit bars. These snacks contain nutrient-packed whole, unprocessed ingredients, as well as a balance of protein and fiber that stabilize energy levels and blood sugar. By avoiding continuous snacking, you can prevent the accumulation of love handle fat."
7) Elevate Your Cardio Routine
Get ready to boost your cardio game by lacing up your sneakers. Engaging in cardio exercises will help create a calorie deficit, enabling weight loss and the melting of love handles. "Commit to daily cardio until you reach your goal. You don't have to go all-out every day, and in fact, it's not necessary. Consistency is key. Aim for an hour of activity each day," suggest The Nutrition Twins.
8) Embrace the Power of Teaspoons When Dining Out
Don't underestimate the power of teaspoons when dining out or preparing meals at home. The Nutrition Twins recommend requesting sauces and dressings on the side and using only one or two teaspoons. This simple practice helps you control calorie intake while still enjoying the desired flavors.
9) Take 10 Deep Breaths Before Eating
Prioritize taking 10 slow, deep breaths before each meal. This practice activates the parasympathetic nervous system, known as the "relaxation switch," according to The Nutrition Twins. "Slowing down your eating pace is crucial since it takes about 20 minutes for the brain to register fullness. A lot can be consumed during that time. Additionally, when you're calm, you make more rational food choices and are less likely to eat based on emotions."
10) Power Down Blue Light Devices Before Bedtime
Incorporate a healthy bedtime routine by powering down all electronic devices one hour before sleep. This allows for a more restful and uninterrupted sleep. "TVs, phones, and computers stimulate the brain and emit blue light that disrupts the body's natural circadian rhythm," explain The Nutrition Twins. "Sleep deprivation leads to increased cravings for quick energy sources like sugar and refined carbs. These calorie-dense foods create a cycle of sugar highs and crashes, perpetuating cravings. Breaking this cycle is essential for overall well-being and weight management."