When people become fat in the belly, they consider it a natural phenomenon or part of aging. That's especially true for individuals in middle age, especially those leading sedentary lifestyles. When love handles come, one can develop chronic diseases such as hypertension and diabetes. That's why you must work towards losing weight and having a leaner body. Due to the work that goes into it, losing weight takes dieting and lots of exercises. Yet committing to a low-calorie diet full of whole natural foods can help you reduce those love handles fastest.
Why Should Love Handles Concern You?
A bulging belly indicates the accumulation of visceral fat
that can pose a danger by acting as a fully-fledged endocrine organ. It builds
around the intestines, kidneys, liver, and omentum, making your belly bulge
outwards. Visceral fat does a lot of harm compared to subcutaneous fat. While
the latter accumulates around the arms, thighs, and buttocks, protecting you
against diabetes, the former makes worsen chronic diseases.
According to studies on the subject, visceral fat causes
metabolic disturbances, increasing the risk of type 2 diabetes. In women, love
handles may result in cancer or gallbladder surgery at the worst. That's
because visceral fats act as an internal organ, producing hormones and other
chemicals that could harm your health. Thus, having love handles may disrupt
normal hormonal function leading to disease.
Some scientific evidence also indicates that visceral fat
may release cytokines, a group of chemicals known to increase the chances of
contracting cardiovascular disease. Cytokines also combine with other chemicals
to reduce your cells' insulin sensitivity, increase blood pressure, and promote
blood clotting. Due to its proximity to the portal vein, visceral fats release
fatty acids that go to the liver and promote blood lipids (or bad cholesterol).
How to Lose Love Handles and Belly Fat
Since visceral fat affects both men and women, it is essential
to have a strategy for getting rid of love handles. Regardless of your age or
stage in life, you can do several things to lose love handles and have healthy
body weight. The following are proven ways of losing love handles and
maintaining a balance in your health.
1. Strength Training and Other Activities
Strength training is a recommended way of losing visceral
fat. Besides helping your build and strengthen muscles, it burns fat in most of
the body, helping you remain leaner. Some of the exercises that qualify as
strength training include curls, presses, lunges, pushups, pullups, and squats.
When doing all of these activities, you may use weights to increase heaviness
and burn fat. Fitness experts recommend that you do strength training
exercise three days per week.
It not just conjecture but a proven strategy, according to
scientific studies. One
such study found that resistance training using weights helps one significantly
reduce love handles. The study, which was published in the US National Library
of Medicine National Institutes of Health, sought to establish the effect of
strength training on weight loss. Another study by
Spanish researchers found that a combination of strength training and dieting
can cut visceral fat by 10 percent.
In addition to strength training, simple movements
throughout the day can also help you lose love handles. For example, you could
use a fidget while sitting at your office desk or walk to deliver your
co-workers' messages. To get to the
upper floors, use the stairs instead of the elevator. You could also park far
off and walk to the office. Whatever you do, make sure your body is always
burning some fat.
2. Cardiovascular Exercises
Apart from strength training, you can also lose love handles
and belly fat by doing cardiovascular exercises. The World Health Organization recommends maintaining an active lifestyle as a remedy to visceral fat.
It recommends for you to commit 150- 300 minutes weekly for
moderate-intensity workouts. It could be a brisk walk, gym cardio, or hiking.
As your body gets used to cardio exercises, increase the intensity and duration
of each session.
What do scientists say about cardiovascular exercises and
belly fat? In a 2011 study,
scientists established that cardiovascular exercises are comparable to strength
training when losing love handles. Scientists who have studied this subject
recommend weekly exercise sessions between 15 and 20 minutes at the
high-intensity level. However, it would help if you didn't start doing
high-intensity exercises before checking with your doctor.
In another study,
scientists found moderate, high-intensity cardiovascular exercises to reduce
love handles and belly fat effectively. However, you will burn more belly fat
by combining regular cardiovascular exercise with a healthy diet. Therefore, as
your body burns belly fat, little or no fat tissues will form around your internal
organs. Fitness experts recommend that you start with brisk walks followed by
running and jogging two to three times a week.
3. Change of Eating Habits
It is always better if you combine exercise with good eating
habits. That's because having a healthy diet ensures little or no fat tissues
develop around your internal organs. So, look for a low-calorie diet and commit
yourself to it. That's because exercising burns fat, and eating a healthy diet
prevents the replacement of fat cells. With that, you can lose love handles and
belly fat more effectively.
Things to cut out of your diet include soda, baked foods,
pizza, pasta, and white bread. That will help you cut down on your sugar and
fat intake, helping you lose love handles faster. You should also avoid foods
with high levels of saturated fats that end up piling on your visceral fat.
Changing eating habits may mean sticking to a particular
diet plan. For example, one may adopt a paleo diet that emphasizes lean
protein, whole food, fruits, vegetables, seeds, and nuts. In a 2013 study, a paleo
diet was found to reduce belly fat by preventing fat tissues' deposits. You
could also adopt the vegan diet, which emphasizes the eating of plant-based
foods. There would be no casein, albumin, honey, eggs, dairy, and meat in that
kind of diet, reducing the chances of accumulating belly fat. It is a proven way of losing belly
fat, at least in the short term.
4. Change of Lifestyle
Sometimes all you need to lose love handles and belly fat is
a small adjustment in your lifestyle. Changes such as quitting smoking and reducing
stress can help you get good results quicker. One thing about stress is that it
makes you crave unhealthy foods that increase belly fat. Also, you should
ensure you sleep adequately to maintain a slimmer body.
Conclusion
As you can see, losing love handles is a simple thing if you
are willing to do all it takes. In all of the strategies suggested above, you
should include discipline to keep you on the right track always. If you want to
lose belly fat and love handles, start now!
Great Equipment For Weight Loss
Be sure to consult with a qualified healthcare professional
before implementing any diet or exercise program or taking any dietary
supplement
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