Who likes side fat, Nobody! But we all are struggling with side fat which we often called love handles, and keep hiding them by wearing loose clothes.

On the same side, we all want to wear fitted clothes, but that is a big no-no.

The lean waistline is a dream for many of us. But we somehow couldn’t achieve it because of our laziness and fake promises. And think it impossible to lose those stubborn love handles.

The main reasons for having love handles are:-

  • Unhealthy diet
  • Never done physical exercise
  • Having stress

These are the significant reasons why it happened. Now, let me tell you the benefits of not having those stubborn

Benefits of not having a love handle:-

  • You look attractive
  • Clothes get fitted
  • You will be more active
  • Controlled blood pressure
  • Controlled cholesterol

In this article, I wrote down some important points by which you get rid of the side fat.

Let’s get started,

How to get rid of love handles – Exercises/cardio.

1. Running

Running is the simplest and easiest way to lose love handles

Sprinting makes side fat crying. 15-30 minutes of running will hit your metabolism and burns fat from the side too.

Other benefits of running:-

  • Lose weight in a healthy way
  • Improve cardio vascularity
  • Increases stamina
  • Strengthen leg muscles
  • Maintain a healthy weight

2. Skipping

Another most accessible way to pump your heart rate.

Skipping every day for 30 minutes at the same fast pace will also help you burn overall fat along with love handles.

Benefits of skipping:-

  • Bring down stubborn fat
  • Improve heart health
  • Increased stamina
  • Melt fat head to toe
  • Help build stronger bone

3. HIIT workout

HIIT workouts are more effective for weight loss, burnside fat, and many more.

Twenty minutes of HIIT workout twice a week leads you to the desired body weight and minimal love handles.

Benefits of HIIT workout:-

  • Burn lots of calories in a short time
  • Lose fat effectively
  • Boost metabolism
  • May build muscles
  • Increased stamina

4. Russian twist

Not the easiest, but great for crushing the love handles and midsection.

The Russian twist is also great for developing the mid-core/abs section.

Benefits of Russian twist:-

  • Toned your abs
  • Toned your obliques
  • Easy to learn
  • Strengthen spine
  • Lower stubborn fat

How to do it?

Sit down on your butt and hold the medicine ball with your hand; your legs should be up, now; let the medicine ball from one side to another side and do this 24 times.

  • Sets 4
  • Repetition 12 each side

5. Plank – How to get rid of Love Handles

Plank is seriously hitting your core, the greatest and beneficial exercise.

This exercise is good for burning core fat and kicks out your love handles, and improved posture and flexibility.

The benefit of Plank:-

  • Improved posture
  • Strengthening your abs, back, chest and shoulders 
  • Reduce belly fat
  • Prevent from back pain
  • Spike metabolism

How to do it?

  • 1. Lay upside down, position your elbows beneath your shoulder
  • 2. Standing on the strength of elbow and from toe
  • 3. Do this till 20 sec
  • Sets 4
  • Planks timing 20 to 30 second

6. Sit-ups

Sit-ups are great for the burn love handle and build-up core section.

The benefit of sit-ups:-

  • Strengthens core
  • Improved performance
  • Improved posture
  • Better stability and balance
  • Improve muscles mass

How to do it?

  • Lay straight on your back, bend both legs and try to stick your toe somewhere
  • Put your hands behind your head and then push your upper body to the knees
  • Do this 30 times
  • Set 4
  • Repetition 30

7. Bicycle Crunch

Another excellent exercise for crushing the love handles and builds the core section.

Also, when you do this exercise regularly, bicycle crunch help to tone your upper and lower abs.

Benefits of bicycle crunch:-

  • Slimmer your waist
  • Develop your abdominal muscles
  • Improves core strength
  • Improve stability and flexibility

How to do it?

  • Lay down and put your hands on your head
  • Start cycling with legs
  • Set 4
  • Repetition 15 to 20

How to lose love handles – Foods

Not just exercise but food also plays an essential part in reducing those creep side fat.

1. Cut back on carb

Do not eat refined carbohydrates like bread, cake, cookies, pizza dough, white rice, flour, and dessert. Eating them might feel satisfied; they can fill up the appetite for the short term because they are low in fiber that tends to digest quickly, and may cause overeating and increase the chances of obesity, associated with many complications.

Bad carb is no good for health; try always to cut back on carbs.

Eat low-carb foods like – How to get rid of Love Handles.

  1. Oats
  2. Apple
  3. Carrot
  4. Berries
  5. Sweet potato
  6. Watermelon
  7. Cucumber
  8. Beetroot

Low-carb food can lower the productivity of storing unwanted fat. It found that eating a low-carb diet may lead to significant weight loss in the short term.

2. High your protein intake

Consideration of protein intake in your daily life can give countless advantages like 

  1. Increase metabolic health, which increases in fat burning, 
  2. Muscle building, 
  3. Muscle recovery
  4. Prevent muscle loss 
  5. Helps in lean building 
  6. Maintain healthy weight 

Eat protein foods like

  1. Eggs
  2. Chicken breast
  3. Salmon
  4. Legumes
  5. Oats
  6. Cheese

Also Read: Protein-rich foods

3. Consume fat but only healthy

Healthy fats are the source of energy and cell growth.

Eating fats will keep you fuller for hours, promote taste, and controlled the unwanted appetite hormones.

Eat healthy fats like

  1. Nuts
  2. Fatty fish
  3. Olive oil
  4. Seeds
  5. Avocados

Eating a moderate amount of healthy fat important for the body and promotes cell growth.

Suggested Read: Healthy fats


These are the fruitful way to crush love handle.

Eating, exercising, and sleeping are three vital roles in losing weight, reducing side fat, or building muscle.

Remember, sleep is most important for burning the fat from any part of your body because stress hormones may lead to weight gain. Sleep at least for 7-8 hours.

Whether you follow these exercises and consume that food sincerely, but if you sleep deprived for a very long time and your body does not relax, nothing will happen in desired ways.

That is all to get rid of love handles and so many unwanted ugly parts for our body. Follow these exercises, food, and tips accordingly, and you’ll see the difference in just one week.

Thank You


Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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