Love handles are the excess fat deposits on the sides of your waist. They can develop due to various reasons, including poor diet, lack of exercise, hormonal imbalances, and genetics. Since this fat tends to be more resistant to burning, a combination of strategies is needed to effectively target and remove it.
Many people struggle with this area despite diet and exercise. If you’re wondering how to get rid of love handles, you’re in the right place. This guide will cover everything—from lifestyle changes and exercises to non-surgical & surgical treatments—so you can find the best approach for your body.
How to Get Rid of Love Handles? – Surgical Ways
For individuals looking for fast and dramatic results, surgical options might be worth considering.
1. Liposuction
Liposuction is a popular surgical procedure for those looking for fast and permanent fat removal. A surgeon inserts a thin tube (cannula) under the skin to break down and suction out fat cells from the love handle area. This procedure requires local or general anaesthesia and has a recovery period of a few weeks. While results are immediate, swelling and bruising may take time to subside.
2. Tummy Tuck (Abdominoplasty)
A tummy tuck is a surgical procedure that removes excess skin and tightens the abdominal muscles, often combined with liposuction to get rid of stubborn fat and improve skin firmness. This procedure helps achieve a flatter, firmer stomach by reducing loose skin and bulging fat. It is ideal for those with significant excess skin and fat around the waist and love handles, especially after major weight loss or pregnancy.
Non-Surgical Ways to Get Rid of Love Handles
For those who struggle to lose side fat despite dieting and exercise, non-surgical treatments can be a great option.
1. CoolSculpting (Cryolipolysis)
For those who want to get rid of love handles without surgery, CoolSculpting (cryolipolysis) is a great alternative. This FDA-approved fat-freezing treatment uses controlled cooling to target and destroy fat cells, which are then naturally eliminated by the body. The treatment takes about an hour per session, and results become noticeable within 2-3 months. There’s no downtime, making it ideal for busy individuals.
2. Radiofrequency Treatments
This method uses heat energy to target and break down fat cells. Over time, your body naturally removes these fat cells, helping to slim down the love handle area.
3. High-Intensity Focused Ultrasound (HIFU)
HIFU uses sound waves to reach deep under the skin and break down fat cells. These destroyed fat cells are then gradually flushed out by the body, leading to a slimmer waistline over the next few weeks.
4. EMSCULPT/CM Slim
EMSCULPT or CM Slim uses electromagnetic waves to trigger intense muscle contractions, similar to doing thousands of crunches in one session. This helps to tone muscles and burn fat in the waist area, reducing the appearance of love handles.
5. Red Light Therapy
A special red light is used to shrink fat cells by encouraging them to release stored fat. Over time, this can reduce the size of love handles and improve skin tightness.
How Do You Get Rid of Love Handles Naturally?
If you’re looking for how to lose love handles naturally, making small but effective lifestyle changes can help. From diet and exercise to better sleep and stress management, here’s everything you need to know.
1. Stay Hydrated
Drinking plenty of water helps boost metabolism and reduces unnecessary calorie intake. Swap sugary drinks for water, herbal teas, or sparkling water to avoid bloating and fat gain.
2. Cut Back on Added Sugar
Excess sugar, especially from sodas, candies, and processed foods, leads to fat accumulation. Replace sweet treats with natural alternatives like fruits to regulate insulin levels and prevent love handles.
3. Increase Fibre Intake
Fibre-rich foods like beans, oats, and vegetables keep you full longer and support digestion. This helps prevent overeating and promotes fat loss, especially around the waistline.
4. Move More Throughout the Day
Sitting too much can contribute to love handles. Try to move every hour, take the stairs instead of the elevator, and go for short walks throughout the day to burn extra calories.
5. Eat More Protein
A high-protein diet helps reduce cravings and supports muscle growth. Foods like eggs, fish, and lean meats keep you full longer, reducing the urge to snack on unhealthy foods.
6. Manage Stress Levels
High stress increases cortisol levels, leading to fat storage around the midsection. Reduce stress through yoga, meditation, deep breathing, or engaging in relaxing activities.
7. Add Pilates to Your Routine
Pilates helps strengthen your core, improve posture, and tone the midsection. It’s a great way to sculpt your abs while increasing flexibility and endurance.
8. Try High-Intensity Interval Training (HIIT)
HIIT workouts involve quick bursts of intense exercise followed by short rest periods. Studies show that HIIT is highly effective in burning belly fat and losing love handles in less time.
9. Lift Weights Regularly
Strength training builds lean muscle and boosts metabolism, helping you burn fat even at rest. Combining resistance exercises with cardio will help shrink love handles faster.
10. Engage in Full-Body Workouts
Instead of focusing only on your waist, do exercises like burpees, jumping squats, and kettlebell swings that involve multiple muscle groups and increase fat burn.
11. Focus on Whole Foods
Processed foods contain added sugars and unhealthy fats that contribute to weight gain. Opt for whole, unprocessed foods like vegetables, fruits, lean proteins, and whole grains for better results.
12. Get Quality Sleep
Poor sleep disrupts hunger hormones and increases cravings for junk food. Aim for 7-8 hours of uninterrupted sleep to support a healthy metabolism and fat loss.
13. Limit Alcohol Intake
Alcohol is packed with empty calories and can contribute to belly fat. Cutting back on alcoholic drinks can help prevent fat accumulation around the midsection.
14. Eat More Healthy Fats
Healthy fats from avocados, olive oil, and nuts help control hunger and promote fat loss. Adding these to your diet can support weight management without excess calorie intake.
15. Choose Complex Carbs Over Refined Carbs
Refined carbs like white bread and pasta lead to weight gain. Swap them for complex carbs like brown rice, quinoa, and sweet potatoes to stay fuller longer and avoid blood sugar spikes.
16. Practice Mindful Eating
Pay attention to your meals by eating slowly, avoiding distractions, and listening to your hunger cues. Mindful eating helps prevent overeating and supports weight loss in the long run.
Best Exercises for Love Handles
If you want to know how to get rid of love handles in men or women, exercise is crucial. While spot reduction isn’t possible, strengthening your core can define your waistline.
1. Bicycle Crunches
Bicycle crunches work your abs and obliques, helping you strengthen and tone your core.
- Lie on your back with your hands behind your head and bend your knees.
- Lift your head and shoulders off the floor while engaging your abs.
- Bring your right elbow toward your left knee as you extend your right leg straight.
- Switch sides, bringing your left elbow toward your right knee.
- Continue alternating in a slow, controlled motion for 15-30 reps.
2. Side Planks
Side planks help strengthen your core and define your waistline.
- Lie on your side and support yourself on your forearm, keeping your elbow directly under your shoulder.
- Stack your legs on top of each other and lift your hips off the ground.
- Keep your abs tight and hold for 30 seconds to a minute.
- Switch sides and repeat.
3. Russian Twists
This seated move is great for tightening your obliques.
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly, keeping your core engaged.
- Lift your feet off the floor so you’re balancing on your tailbone.
- Hold your hands together (or a small weight) and twist your torso to one side.
- Twist to the other side and continue alternating for 30-60 seconds.
4. Mountain Climbers
This exercise boosts your heart rate while strengthening your core.
- Start in a plank position with your hands directly under your shoulders.
- Bring your right knee toward your left elbow.
- Switch and bring your left knee toward your right elbow.
- Keep alternating quickly for 30-60 seconds.
5. Glute Bridges
This move targets your lower back, glutes, and core.
- Lie on your back with your knees bent and arms at your sides.
- Lift your hips off the floor, creating a straight line from your knees to your shoulders.
- Squeeze your glutes and hold for up to 30 seconds.
- Lower back down and repeat 10 times.
Final Thoughts
Getting rid of love handles takes time and a combination of strategies. Whether you choose natural methods like diet and exercise, non-surgical treatments, or surgical options, consistency is key. Staying active, eating healthy, and managing stress can make a big difference in reducing stubborn side fat. If you want quicker results, treatments like CoolSculpting or liposuction may be worth considering. The best approach depends on your body, lifestyle, and goals.
Frequently Asked Questions
How can I get rid of love handles quickly?
To slim down your love handles, focus on core and oblique exercises like side planks, Russian twists, and bicycle crunches. These movements help tone the muscles around your waist.
Yes! Love handles are completely normal and just areas where fat naturally sits above your hip bones. Having them doesn’t mean you’re unhealthy or out of shape—everyone stores fat differently.
Planks: Strengthen your core and engage your abdominal muscles.
Russian Twists: Target your oblique muscles, which help shape your waist.
Bicycle Crunches: Work your obliques and help burn fat around the love handle area.
While losing love handles in just one week is tough, you can speed up fat loss by eating fewer calories, increasing protein intake, and drinking plenty of water. Avoid sugary and processed foods, focus on whole foods like lean proteins, veggies, and healthy fats, and pair your diet with cardio and strength training for the best results.
The best way to lose side belly fat is by combining cardio, strength training, and targeted ab exercises. Aim for at least five hours of moderate exercise per week and stick to a healthy diet. Most importantly, make sure you’re burning more calories than you’re consuming to see real changes.
