10 ways to lose your love handles for a tight and taut middle!
Stubborn love handles getting in the way of your confidence? Here’s your step-by-step guide to shedding that unwanted fat around your waist. All you need to do is follow my top 10 science-backed tips to transform your body and feel fitter, healthier, and more energised than ever – with no extreme diets or endless workouts required, says New Body Plan’s Joe Warner
Middle-aged spread is the bane of many men’s lives, and love handles – the soft fat that sits around your abdomen and sides – can be particularly hard to shift. Whether it’s from years of too many pints, unhealthy snacks, or a busy lifestyle that leaves little room for regular exercise, it can feel like love handles have taken up permanent residence. But don’t worry, help is at hand. Armed with these 10 evidence-based tips, you’ll not only reduce body fat but also improve your overall health and fitness, without drastic changes or complicated routines. Ready to finally see your waistline shrink? Here’s how to do it.
1. Ditch fad diets for no-nonsense nutrition
The problem with fad diets is that they’re often unsustainable, leading to yo-yo dieting, which makes it harder to lose fat long-term. Extreme calorie restriction can trigger your body’s “starvation mode,” slowing down your metabolism and making fat loss even more difficult. Instead, focus on a balanced diet that includes lean proteins, healthy fats, and complex carbohydrates, which help regulate insulin levels and prevent fat storage around the midsection.
A study published in the American Journal of Clinical Nutrition found that diets high in protein and moderate in carbohydrates, combined with regular resistance training, significantly reduced body fat compared to low-fat diets . Prioritise whole foods – like chicken, turkey, fish, eggs, and plenty of vegetables – while minimising processed foods and added sugars.
2. Lift weights to build muscle and torch fat
Contrary to popular belief, doing endless hours of cardio won’t help you lose fat as efficiently as combining it with weight training. Lifting weights helps build muscle, which increases your resting metabolic rate – meaning you burn more calories even when you’re not working out. In fact, a study from The Journal of Strength and Conditioning Research found that participants who combined weight training with cardio lost more abdominal fat than those who only did cardio .
Focus on compound movements like squats, deadlifts, and presses. These exercises engage multiple muscle groups and recruit your core, which helps burn fat and build muscle simultaneously. Aim for three to four sessions a week, combining both lower and upper body exercises.
3. Stop necking liquid calories
Beer, sugary coffee drinks, and even fruit juices can be a hidden source of excess calories. These drinks add little to no nutritional value but contribute significantly to your overall calorie intake. A pint of beer contains around 200 calories, and drinking just two or three a week can easily add up. A study from Obesity Research found that reducing liquid calorie intake led to more fat loss compared to cutting out solid food .
Replace sugary drinks with water, black coffee, or herbal teas, and reserve alcohol for special occasions. If you enjoy your pints, switch to spirits with soda water and a slice of lime. Reducing your liquid calorie intake is one of the easiest ways to create a calorie deficit, which is essential for fat loss.
4. Prioritise sleep (the secret weapon for fat loss!)
Sleep is often overlooked when it comes to fat loss, but it’s crucial for regulating hormones like cortisol and ghrelin, which influence fat storage and appetite. A study in the journal Sleep found that individuals who slept fewer than six hours a night were more likely to have higher levels of visceral fat . Another study showed that poor sleep increases hunger and cravings for high-calorie foods .
Aim for at least 7-8 hours of quality sleep each night. This doesn’t mean just going to bed earlier but improving sleep hygiene too: avoid screens before bed, keep your bedroom cool and dark, and try a calming routine like reading or meditation. Good sleep is key to reducing love handles and improving overall health.
5. Sort out your stress
High stress levels trigger the release of cortisol, a hormone that encourages fat storage, especially around the midsection. Chronic stress not only makes it harder to lose fat but can also lead to stress-eating, often of high-calorie comfort foods. A review published in Psychoneuroendocrinology found that individuals with higher cortisol levels were more likely to store fat in their abdominal area .
Managing stress can be as simple as taking a 10-minute walk, practicing mindfulness, or finding a hobby that relaxes you. Regular exercise also helps reduce cortisol levels, while breathing exercises and yoga can lower stress and improve fat loss efforts.
6. Abs moves are fine but big lifts are better
Crunches alone won’t cut it if there’s a layer of fat covering your abs. To reduce love handles effectively, you need to engage your whole body through compound movements that burn more calories and build muscle. Studies show that full-body exercises like deadlifts, kettlebell swings, and squats activate the core muscles while burning fat .
Incorporate planks, Russian twists, and hanging leg raises to target your core, but always focus on multi-joint exercises that work larger muscle groups. These will torch calories, improve posture, and strengthen your core for a double benefit.
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7. Eat more protein to curb your cravings
Protein isn’t just for bodybuilders – it’s essential for anyone looking to lose fat. It helps preserve lean muscle mass while in a calorie deficit, increases feelings of fullness, and boosts metabolism. A study published in The American Journal of Physiology found that higher-protein diets led to more significant fat loss and preservation of lean mass compared to lower-protein diets .
Aim for at least 1.6 grams of protein per kilogram of body weight per day. Sources include lean meats, eggs, fish, and plant-based proteins like lentils or tofu. Not only will this help with fat loss, but it’ll also keep you feeling satisfied, reducing your chances of snacking on junk.
8. Stop skipping breakfast
Skipping breakfast might seem like an easy way to reduce calorie intake, but it often leads to overeating later in the day. Research from the International Journal of Obesity found that eating a high-protein breakfast helps reduce cravings and increases fat burning throughout the day .
Start your day with a nutrient-dense breakfast that includes protein, healthy fats, and fibre. Try scrambled eggs with spinach and avocado on wholegrain toast, or Greek yoghurt with nuts and berries. A good breakfast sets the tone for your day and keeps your metabolism ticking over.
9. Get intense to burn fat faster
If you’re strapped for time, High-Intensity Interval Training (HIIT) is one of the best ways to burn fat quickly and efficiently. Studies from the Journal of Obesity show that HIIT workouts are more effective for fat loss than traditional steady-state cardio . HIIT involves short bursts of intense exercise followed by brief rest periods, maximising fat burning in a shorter amount of time.
Incorporate HIIT workouts into your routine two to three times a week. Start with a 20-minute session, alternating between exercises like sprints, burpees, and kettlebell swings. You’ll boost your metabolism and burn fat long after you’ve finished your workout.
10. Be Mr Consistent (steady progress beats short-term perfection!)
The truth is, you don’t need to be perfect to lose fat and reduce love handles, but you do need to be consistent. Small, sustainable changes beat drastic measures every time. A review published in Obesity Reviews found that individuals who focused on long-term habit changes, rather than quick fixes, had the most success in maintaining fat loss .
Set realistic goals, track your progress, and don’t get discouraged by setbacks. A few indulgent meals won’t ruin your progress as long as you stay consistent with your healthy habits over time. Stick with it, and those love handles will be a thing of the past.
Final Thoughts:
Losing love handles isn’t just about looking better – it’s about feeling better, moving better, and living a healthier life. These 10 proven strategies will help you finally trim down your waistline and reveal the fitter, leaner version of yourself. Start small, stay consistent, and you’ll be amazed at the results.