Here are 17 ways to get rid of love handles without using chemicals.

17 Simple Ways to Get Rid of Love Handles

Even though they are called “love handles,” there isn’t much to love about them.

The extra fat that sits on the sides of the waist and hangs over the top of pants is also called “love handles.” This fat, also called a muffin top, can be hard to lose.

People often try to focus on this area by doing a lot of side crunches and other moves that work the obliques, which are muscles that run down the sides of the torso.

But this is not an effective way to lose love handles.

To get rid of love handles for good, you’ll need to change the way you eat, work out, and live your life.

Here are 17 ways to get rid of love handles without using chemicals.

1. Cut out Added Sugar

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When you want to lose fat anywhere in your body, it’s important to eat well. One of the best ways to clean up your diet is to cut out added sugar.

Foods and drinks like cookies, candy, sports drinks, and sodas have added sugar. Natural sugars in healthy foods like whole fruit are not included in the term.

Eating too much added sugar is linked to several health problems, such as heart disease, metabolic syndrome, and diabetes. It can also cause you to gain fat, especially around your middle.

Fructose is a simple sugar that is found in table sugar, high-fructose corn syrup (HFCS), honey, and agave nectar.

Many studies have shown that fructose, especially from sugary drinks, makes belly fat get bigger.

Also, most foods with a lot of sugar have a lot of calories but not many nutrients. Cutting back on added sugar can help you lose fat, including around your love handles.

2. Focus on Healthy Fats

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Healthy fats like avocados, olive oil, nuts, seeds, and fatty fish can help you lose weight around your middle.

Healthy fats not only taste good, but they also make you feel full, which means you eat fewer calories during the day.

In a study of more than 7,000 people, those who followed a high-fat Mediterranean diet with olive oil lost more weight and had less belly fat than those who followed a low-fat diet.

Adding healthy fats to less nutrient-dense foods may help you lose body fat. This could be as easy as adding some tasty avocado slices to your meal.

One study found that people who eat avocados tend to weigh less and have less belly fat than those who don’t.

Even though healthy fats have a lot of calories, eating them in small amounts can help you lose weight.

3. Fill up on Fiber

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If you eat foods that are high in soluble fiber every day, it may help you get rid of your love handles. Beans, nuts, oats, vegetables, and fruits are all good sources of soluble fiber.

It slows down digestion and makes you feel less hungry, which makes you feel full for a longer time.

Fiber has been shown to make people feel full longer, which makes them eat fewer calories throughout the day. This helps people lose weight.

One study showed that people lost an average of 3.7% of their visceral fat, which is a dangerous type of belly fat when they ate just 10 grams more of soluble fiber every day for five years.

Also, whole foods that are high in soluble fiber tend to be full of nutrients as well. Plus, they are good for the good bacteria in your gut that help your health.

4. Move Throughout the Day

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Finding simple ways to burn more calories throughout the day is a great way to lose extra body fat.

A lot of people live sedentary lives and have desk jobs that require them to sit for hours at a time. Long periods of sitting are bad for your health and your waistline, according to studies.

In a study of 276 people, every 15 minutes of sitting down were linked to a 0.13-cm (0.05-inch) increase in waist size. The definition of sedentary behavior was lying down or sitting.

Setting a timer every half hour to remind you to get up and walk to the water cooler can help you lose a lot of weight.

A pedometer is a great way to keep track of your steps and see how much you move throughout the day.

5. Stress Less

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Stress is bad for your mind and body, and it can even make you gain fat in your stomach.

Stress causes the body to make the hormone cortisol, which makes this happen. Cortisol, which is also called the “stress hormone,” is made by your adrenal glands when you are stressed.

Even though this is a normal function, stress that lasts too long and too much cortisol can cause anxiety, headaches, digestive problems, and weight gain.

Many studies have shown that having more cortisol makes people gain weight, especially around the middle.

Focus on things like yoga and meditation that have been shown to lower cortisol levels. This will help you feel less stressed and prevent belly fat.

6. Lift Weights

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Any kind of exercise can help you lose your love handles, but adding weight training to your routine may be especially helpful.

Most of the time, you can use the terms weight training, strength training, and resistance training interchangeably. All of these mean that you contract your muscles against some kind of resistance to get stronger.

During a workout, aerobic training burns more calories than resistance training. However, resistance training helps the body build lean muscle, which burns more calories even when the body is at rest.

Getting rid of belly fat is much easier when you combine resistance training with aerobic exercise.

One study of 97 overweight and obese people found that a combination of strength training and aerobic exercise was better at reducing body weight and belly fat than either aerobic exercise or strength training alone.

Plus, resistance training gives your metabolism a little boost, which helps you burn more calories throughout the day.

7. Get Enough Sleep

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Like stress, not getting enough sleep makes the body produce more cortisol, which can make you gain weight.

Studies have shown that people who don’t get enough sleep tend to be heavier and have more body fat than those who do.

One study that followed more than 1,000 people for five years found that those who slept less than five hours per night weighed more and had more belly fat than those who slept seven to eight hours per night.

Diabetes and obesity are also more likely to happen if you don’t get enough sleep.

To keep from gaining weight because you don’t get enough sleep, try to sleep for seven to eight hours straight every night.

8. Add in Whole-Body Moves

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It may be tempting to work out only the part of your body that bothers you the most, but working out your whole body may be a better way to get rid of love handles.

Spot training is not a good way to lose stubborn fat, and several studies have shown that it doesn’t work.

A better way to lose stubborn body fat is to work out your whole body and do aerobic exercises that work a lot of muscles at the same time.

Studies have shown that exercises like burpees and using battle ropes, which work the whole body, burn more calories than traditional exercises like push-ups.

9. Boost Your Protein Intake

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By adding a high-quality protein to your meals, you can lose fat and keep your weight at a healthy level. Protein helps you feel full between meals and may even make you less likely to want to eat between meals.

Studies have also shown that diets with a lot of protein are better at getting rid of belly fat than diets with less protein.

A high-protein diet may also help you keep the weight off once you’ve reached your goal.

Including high-quality protein sources like eggs, nuts, seeds, legumes, seafood, poultry, and meats in your meals may help you lose fat, including love handles.

10. Increase Your Cardio

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Cardiovascular exercise, also called aerobic exercise, is any activity that gets your heart rate up and keeps it up for a long time.

Aerobic exercises help burn calories and get rid of extra fat, which can help get rid of love handles.

Some aerobic exercises, like spinning or running, are so hard that they scare a lot of people away. But there are a lot of easy-to-do aerobic workouts that are low-impact and good for people who are just starting.

A good way to start an aerobic workout routine is to go swimming, use an elliptical machine, or go for a brisk walk.

The Centers for Disease Control and Prevention and other experts say that you should do moderate aerobic exercise for at least 150 minutes per week. That works out to about 20 minutes a day.

11. Drink Water to Stay Hydrated

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For the best health, you must keep your body well hydrated.

Even though water is the best thing to drink, many people reach for sports drinks, teas, and juice when they’re thirsty instead.

The calories and sugar in sugary drinks add up, which can make you gain fat around your waist.

Studies have shown that drinking more sugary drinks can cause weight gain, especially in the stomach area.

Also, liquid calories don’t make you feel as hungry as solid calories do. This makes it easier to drink too many calories and sugar.

Instead of sugary drinks, drink plain water, sparkling water, or tea that hasn’t been sweetened.

12. Add in Complex Carbs

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You can lose belly fat by switching from simple carbs like white bread, pasta, and white rice to complex carbs like sweet potatoes, beans, oats, and brown rice.

Complex carbs keep you full all day, while refined carbs make you hungry. This may help you eat less throughout the day.

This is because complex carbs take longer to digest. After all, they have a lot of fiber.

Studies show that eating carbs that are high in fiber can help you lose weight, which can help get rid of love handles.

In a study of 48 people, those who ate oatmeal for breakfast stayed full longer and ate less at both breakfast and lunch than those who ate cereal.

Complex carbs with fiber are better than refined carbs if you want to lose weight and get rid of love handles.

13. Try a HIIT Workout

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High-intensity interval training (HIIT) could be one of the best ways to lose fat from your body.

In HIIT workouts, you do short bursts of intense aerobic exercise, and then you rest. Many studies have shown that these workouts can help you lose body fat because they are quick and effective.

A recent review of 18 studies with more than 800 people found that HIIT was more effective than traditional, low-intensity, continuous exercise at getting rid of body fat and improving cardiopulmonary fitness.

HIIT is also a powerful way to get rid of belly fat.

In a study with 39 women, HIIT was found to be more effective than traditional training alone at getting rid of belly fat.

HIIT workouts also burn a lot of calories quickly, so you don’t have to spend hours at the gym.

14. Practice Mindful Eating

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Focusing on what you’re eating and paying more attention to how you feel as you eat can help you lose weight around your middle.

Mindful eating is a practice that can help you get a handle on what you eat and may even help you eat less.

Mindful eating means paying attention to signals that you are hungry or full, eating slowly without getting distracted, and knowing how food affects your mood and health.

This is a great way to get healthier mentally and physically, and it also helps you lose weight.

In a study of 48 overweight and obese women, practicing mindful eating led to more fat loss and lower cortisol levels than not doing anything.

Mindful eating can also help you keep a healthy weight once you’ve reached your goal.

15. Engage Your Abs With Pilates Moves

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It can be hard to find a good way to work out that you also enjoy.

Pilates is a good way to tone the abs and is easy for people who have never worked out before to do. The exercise helps you become more flexible and improve your posture and core strength.

Pilates workouts might even help you lose weight and make your waistline smaller.

In a study of 30 overweight and obese women, it was found that eight weeks of Pilates helped them lose a lot of fat, especially around their waists and hips.

Pilates can be changed based on your fitness level, and people of all ages can do it.

In a study of 50 women over 60, it was found that eight weeks of mat pilates made a big difference in how much body fat they had and how much lean body mass they had.

16. Cut Back on Alcohol

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Cutting back on alcoholic drinks is an easy way to cut calories and lose weight.

People who drink too much alcohol tend to gain weight and fat, especially around their middle.

In a study of more than 2,000 people, moderate and heavy alcohol use was linked to a higher risk of being overweight all over and in the middle.

Alcohol also makes you feel hungrier because it stimulates the brain cells that control hunger. This may make you eat more calories.

Also, a lot of alcoholic drinks are high in calories and sugar, which can make you gain weight.

Small amounts of alcohol can be good for your health, like lowering your risk of heart disease. However, drinking too much isn’t good for your overall health or your waistline.

17. Eat Whole Foods

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Eating a lot of wholes, unprocessed foods is one of the easiest ways to get rid of love handles.

Fast food, fried foods, sweets, and TV dinners are all highly processed and have ingredients that aren’t good for your health.

Studies have shown that people who eat a lot of processed foods are more likely to be overweight and to have long-term diseases like diabetes and heart disease.

Adding more whole, natural foods to your diet is a great way to lose weight around your middle. Vegetables, fruits, nuts, seeds, lean proteins, and whole grains are all healthy whole foods.

Making whole-food meals at home instead of buying ready-made meals could be another great way to lose love handles.

Research shows that people who regularly eat ready-made meals from grocery stores and fast-food restaurants have more belly fat than those who don’t.

The Bottom Line

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As you can see, there are many easy and natural ways to get rid of love handles.

You can get a smaller waist by trying a new workout routine, eating less processed food, and getting more fiber throughout the day.

To lose fat and keep it off, you need to make changes to your diet, exercise routine, and way of life that will last.

Even if you only change one thing about your life, you might lose some weight. However, if you use more than one of the above suggestions, you have a better chance of getting rid of your love handles for good.