Getting rid of love handles

“Love handles”. It’s a pretty affectionate term for something that has caused so many of us so much aggravation. Those stubborn little extra bits we carry around the hip are easy to gain and hard to lose. Just ask anyone who’s ever tried getting rid of love handles.

Burning them away tends to be much harder than shedding belly fat, and it can be so much of a struggle that it’s no surprise that many people give up hope.

But it doesn’t have to be that way. Will the right knowledge and a little diligence, it is possible to shed a stubborn muffin top before your next beach trip. And to help you on your way, we’ve assembled a few tips to help you get started.

1. Cut Out the Sugar

At the most basic level, we build up fat deposits when we take in more calories than we expend. Which is why many people try to lose weight by simply eating less and exercising more. On the surface, this is a sound strategy, but the reality is a bit more complicated.

The sheer quantity of calories we take in isn’t the only — or even the most important — factor in how we retain fat. Food quality is at least as important if not more so. And in terms of quality, refined sugars rest squarely at the bottom of the charts.

When we say refined sugars, we’re talking about the common stuff that you find added into sodas, candies, and the like. These foods are full of a simple sugar called fructose, which in addition to being linked to a slew of health issues are also strongly correlated with increased fat accumulation.

2. Fill Up on Fiber

While cutting out harmful, hyper-processed foods should be a priority, the overall number of calories we eat is still a factor, of course. But cutting calories doesn’t mean that we have to literally tighten our belts.

A great little hack for feeling fuller for longer while eating less overall is to focus your attention on fiber-rich foods like beans, nuts, oats, vegetables, and fruits.

This works for a couple of reasons. One is that fiber is, by definition, indigestible. So that extra matter helps fill you up without actually adding any calories to your final total.

Another great perk is that fiber actually slows digestion down, so you feel satiated for longer and the calories that you do eat end up stretching farther.

3. De-Stress

Stress is probably the single most pervasive toxin in our society. Too much of it can have a negative impact on nearly every aspect of your physical and mental health. And your waistline is no exception.

This is because stress triggers the production of the hormone cortisol. Under normal circumstances, this is an ordinary biological response designed to make you more alert in dangerous or demanding situations.

But chronic exposure to cortisol can have a bevy of side-effects, including weight gain. Cortisol is also known to increase appetite, which is where stress-eating comes from.

In order to keep the effects of cortisol exposure at bay, you need to find an effective means of stress management. Yoga and meditation are two common choices, but everyone’s different and it’s important to find an option that works for you.

4. Work Out Smarter, Not Harder

Cutting calories is only half the equation. The other half is burning an excess of them.

But after hours on the treadmill, you still may not be seeing the desired results. That means it’s time to start working smarter.

Shake up your routine with compound strength-training exercises like squats, push-ups, and burpees. They’re so-named because they work for multiple muscle groups at the same time, making them highly efficient at burning calories.

5. Stay Hydrated

They say that water is life. But they should also say that water is weight-loss.

We all need to stay hydrated, but too often when we feel thirsty we find ourselves reaching for sugary sodas, sports drinks, or sweet teas. Which as we’ve established are among the worst things for shedding fat.

But staying properly hydrated ahs a side-benefit as well. While it’s not quite the same as eating a snack, drinking water nevertheless makes us feel temporarily full and can help stave-off midday cravings.

What’s more, our stomach sends us similar nerve impulses when we’re dehydrated as it would when we’re hungry. This causes many of us to eat more often than we need to when what our body really wants is just a drink.

6. Sleep It Off

It sounds counter-intuitive, but getting ample rest is crucial for slimming down.

This is because, as with stress, sleep deprivation increases levels of cortisol. Consequently, one five-year study concluded that individuals who slept less tended to carry more weight around the midsection.

7. Scale Back Your Alcohol Intake

Many of us enjoy a little libation from time-to-time. And enjoyed in moderation, there’s no reason why it needs to be unhealthy. But in large enough quantities, alcohol can have a sizable impact on our waistlines.

While it is a myth that alcohol is metabolized into sugar, many alcoholic drinks are loaded full of added sugar anyways. That alone would be enough to make drinking less a good idea.

But most alcohol is also loaded down with empty carbs and calories. And alcohol itself is linked to higher rates of obesity. Take all of that together, and it appears that now’s as good a time as any to scale back.

Getting Rid of Love Handles Made Easy

Bodies are like snowflakes; no two are the same. This means that although these tips are generalized, no two bodies will respond to them quite the same way. And despite their best efforts, many people find the common remedies insufficient for getting rid of love handles.

Fortunately, there are options. Whereas surgery was once the only viable clinical option for reducing the appearance of unsightly fat stores, there are now quick, painless, and non-invasive alternatives.

To learn more about how you can visibly reduce your love handles in as little as one visit, check out how our FDA-approved treatment works.

how to get rid of stubborn belly fat

Did you know that around half of Americans are trying to lose weight at any given time?

With so many fad diets, miracle products, and quick-fix workouts flooding the weight loss industry, it’s hard to know what works and what can actually cause more harm than good.

Are you trying to figure out how to get rid of stubborn belly fat? Keep reading to learn 10 tips on how to reduce waist size safely and efficiently.

1. Drink Plenty of Water

Did you know that our bodies have the same signals for hunger and thirst? One of the simplest ways to blast belly fat is to drink lots of water so you can gain a better understanding of when you’re actually hungry or just thirsty. Before you eat, drinking a glass of water and letting it settle for 10 minutes may be able to help curb the amount of calories you eat by a significant amount.

2. Eat the Right Kinds of Fats in Moderation

People who want to know how to lose pooch belly fast are often surprised when they hear about including more fat in their diet. If you’re trying to lose fat, it makes sense why you’d be afraid of putting more into your body.

The truth is not all fats are created equally. The standard western diet is full of unhealthy fats that come from processed fast food. If you eat healthy fats from nuts, seeds, avocados, and other unprocessed sources in small amounts, these fats can help you feel fuller for much longer.

3. Add Spice to Your Meals

Who knew that adding more spice to your life could also be the ultimate waist fat burner? Instead of seasoning your food with salt that can cause you to bloat, get your flavor from spices like cayenne, ginger, oregano, cinnamon, and other herbs that rev up your metabolism.

4. Make the Switch to Whole Grains

Like fats, carbs don’t have to be your enemy if you’re eating the right kinds. If your diet is full of refined carbs like white rice, white bread, and white pasta, you’re eating lots of empty calories. By making the switch to whole grains, you’re providing your body with lots of nutrients, protein, and fiber that can make your meals much more satisfying.

5. Prioritize Your Mental Health to Reduce Stress

We’ve all heard how diet and exercise can impact our appearance, but not as many people are aware of the strong mind and body connection. If you’re stressed all the time, your body will circulate cortisol nonstop. Not only do high levels of cortisol cause your body to hold onto fat, but it can also cause heart disease and other dangerous health conditions.

Taking the time to focus on relaxing can work wonders for both your physical and mental health. Yoga is a great exercise that can help you speed up your weight loss while also nurturing your mental wellbeing.

6. Take Your Workouts to the Next Level

Humans are creatures of habit, so when we find a workout we like or at least tolerate, we tend to keep doing it over and over again. While you will see results at first, your muscles can become desensitized to the exercise and slow down your progress. Switching up your workout routine every few weeks is a simple way to prevent muscle memory.

7. Increase Your Fiber Intake

Did you know that less than 3% of Americans meet the daily recommended intake for fiber? Not only is fiber great for keeping hunger pangs at bay, but fiber can also help keep your heart healthy. One simple way you can increase the amount of fiber you eat is to start each morning with a nutritious bowl of oatmeal topped with fresh fruits.

8. Nurture Healthy Gut Bacteria with Probiotics

Most people have a negative view on bacteria because there are tons of strains that cause illnesses. However, our bodies are made up of lots of good bacteria that help us stay healthy. Maintaining a healthy gut microbiome is one of the lesser-known ways to lose weight faster.

One study found that participants who ate lactobacillus strains of bacteria were able to lose up to 4% more fat over 6 weeks. 4% may not sound like much, but if you weigh 180 pounds, you could lose over 7 pounds by simply taking a probiotic supplement or eating yogurt.

9. Don’t Forget to Sleep

We’re all guilty of staying out late or indulging in a Netflix binge when we should be going to bed. Although it’s easy to put sleep on the back burner in our fast-paced society, getting at least 8 hours of rest per night is crucial for keeping the pounds off.

10. Consider Getting Professional Help If Lifestyle Changes Don’t Help

Even if you’ve done all of the hard work to make healthy lifestyle changes, genetics and other uncontrollable factors can still make it impossible to shed stubborn belly fat. If this is the case for you, getting a fat-reduction treatment could be your best option.

Thanks to advancements in technology, people no longer have to go under the knife to shed their body fat. Laser lipo is an exciting, non-invasive procedure that uses high-energy laser beams to penetrate and shrink fat cells for easy and impressive results.

Now You Know How to Get Rid of Stubborn Belly Fat

If you follow these 10 tips on how to get rid of stubborn belly fat, you can achieve and maintain your dream body in no time.

Are you ready to take your health and confidence into your own hands? If so, Lipo Laser NJ would love you help you get the results you desire. Contact us to learn more about our stellar laser lipo services and to book your consultation.