How Men Can Lose Belly Fat and Love Handles

Lose Belly Fat and Love Handles Tips & Guide

Consequences of Love Handles and Belly Fat

Even though love handles aren’t as unhealthy as belly fat, they can still have a negative impact on your health. Love handles could result from carrying extra weight in this area for a long time. As the fat in your love handles grows, it squeezes surrounding tissue and impairs blood flow to this area of your body. This can cause swelling, which disrupts the function of your kidneys, liver, and intestines and contributes to pain in your lower back.

Getting Rid of Love Handles and Belly Fat

It is possible to reduce the amount of fat in this area through smart nutrition and physical activity. You can burn belly fat and love handles in two ways: Dieting or exercising. Regardless of which route you choose, always remember to consult with your doctor before starting an exercise or diet plan.

Foods that Burn Belly Fat and Love Handles

Uzelac says eating certain foods can also help you eliminate belly fat.

If you want to reduce excess fat from this area, you should do a very low-carb diet consisting of lean meats, fish, and greens. To further reduce the effects of carbohydrates, try supplementing your diet with fat and protein shakes made from avocado oil and whey protein. With these components in your system, you will be losing abdominal fat much faster than before. The high amount of healthy fats and proteins present in these shakes will convert into energy quickly. By doing this, you will improve your insulin resistance levels as well as burn fat more efficiently.

Green tea: A tea high in antioxidants, drinking green tea can reduce the amount of fat stored in your body. For the best results, drink four to six cups of green tea daily.

Grapefruit: Grapefruit is one food that may aid weight loss because it contains an enzyme that increases the rate at which your body burns fat. One grapefruit contains about 80 calories and has low amounts of Sodium, which makes it a healthy snack for men.

Salmon: Salmon contains omega-3 fatty acids, which help you feel full longer and reduce fat in your belly. One serving of salmon has about 110 calories, making it a healthy choice for men trying to burn belly fat.
Raisins: A type of dried fruit high in antioxidants, raisins are a healthy food choice to eat when trying to lower body fat in men. One serving of raisins contains about 80 calories and has low amounts of Sodium, which makes them an ideal snack.

Flaxseed: Flaxseeds, or linseeds as commonly known, offer fiber and omega-3 fatty acids that can help you feel fuller faster and reduce belly fat. One tablespoon of flaxseed contains 4 grams of fiber, 11 grams of protein, and 16 percent of the RDA for EFAs (essential fatty acids).

Cinnamon: Snacking on cinnamon can help you lose weight because it has properties that encourage the body to burn fat. Try sprinkling some cinnamon into warm water while drinking it before bed. Doing this before going to bed lowers blood sugar and reduces fat cells.

Oatmeal: Oatmeal is a nutritious food that contains a blend of soluble fiber, a type of fiber that melts in your stomach and slows down digestion, helping you feel fuller longer. Oatmeal also contains insoluble fiber, which helps prevent heart disease by lowering cholesterol levels in your heart and blood vessels. One serving of oatmeal contains about 150 calories and has low amounts of Sodium, making it a healthy snack for men trying to reduce belly fat and love handles.

Cutting down on Sodium in your diet is another healthy choice you can make while trying to cut extra fat. Sodium is a component of salt that can cause stomach upset and lead to bloating.

According to Richard Uzelac, cutting back on how much salt you eat can help reduce fat in your belly thanks to the fact that any increase in Sodium causes the body to excrete unwanted water and waste matter through urination.

Eating Less Carbs

Instead of completely avoiding carbs, men should try to cut down on how much they consume. According to Uzelac, even though dietary carbohydrates increase calorie intake, cutting back on the number of calories you consume every day can help you burn fat in your belly.

In a study by the American Journal of Clinical Nutrition, when an increase in calories was replaced with carbohydrates, participants’ weight increased by nearly 3 pounds. This is because carbohydrates cause blood sugar levels to rise, which causes the body to convert excess sugar into fat.

Eating the Right Amount of Fat

According to Uzelac, although you don’t have to avoid fat in your diet completely, it’s important to eat less. Studies show that lowering your saturated fat intake may help reduce your risk of heart disease.

For example, one study published in the Archives of Internal Medicine revealed that reducing fat intake reduced coronary artery disease (CAD) risk. This study involved more than 34,000 people aged 35 to 65 and compared diets high in saturated fat to low-fat diets. After a follow-up period of 10 years, those who consumed the low-fat diet (about 14 percent of calories) in the study had a 22 percent lower risk of developing CAD.

A study published in the British Journal of Nutrition found that replacing animal fat with plant fats reduces your intake of saturated fat and increases your intake of unsaturated oils like omega-3 fatty acids.

Uzelac also suggests eating foods high in unsaturated fats like olive oil, peanuts, and almonds as part of a diet plan for men who want to reduce fat along the waistline.

Exercises that help burn Belly Fat and Love Handles

Exercise is one of the best ways to lose belly fat and reduce love handles. Exercising can increase your resting metabolism, which means you burn more calories throughout the day.

Examples of exercises that will help you burn fat in your stomach and waistline include:

1. Stationary Cycling

Cycling is one of the best exercises to burn fat in your stomach and waistline. According to Uzelac, this exercise requires less energy than jogging and burns more calories per minute than running.

2. Running

Running uses up to 450 calories per hour, making it a great exercise that can help burn fat in your stomach and chest area. Running also increases your resting metabolism, so you burn more calories throughout the day.

3. Walking

Walking is a great exercise that can help you burn fat in your midsection, legs, and arms without needing to sit on an exercise bike or run on a treadmill. One study revealed that walking could increase resting metabolism by as much as 12 percent due to its effects on the body’s internal functions and organs.
Walking is an effective exercise because it burns fat while strengthening your muscles at the same time. When walking, remember to stay upright instead of leaning forward at all times; this will help prevent shoulder strain in the future.

4. Treadmills

Treadmills are one of the best exercises to burn fat in your belly and legs, especially during the winter when it is cold outside. Running on the treadmill can burn up to 250 calories per hour. If you have the necessary equipment, using a weight bench and bench press may be more effective. This will help you build more muscle and lose more fat at the same time.

5. Weight Training

Lift weights to help burn belly fat and love handles, doing so can help you build more muscle on your torso and arms, which helps boost your overall metabolism.

Besides helping you lose fat around your waistline, starting a weight-lifting program can also benefit your overall muscle mass and bone density. These exercises are easy to do by yourself or with a friend or workout partner.

Bottom-line

Belly fat and love handles are caused by increased fat production and/or a decrease in metabolism, which can lead to accelerated aging. Men who want to lose fat around their waistline should focus on lowering their daily intake of calories while increasing their physical activity levels. This will help you achieve a healthy weight and prevent the accumulation of unwanted fat in your midsection.