How to Get Rid of Love Handles (for Men)

Co-authored by Steve Bergeron

"Love handles" is a common name for the accumulation of fat around the oblique area (or the sides of your abdomen) of your stomach and your lower back. These fatty deposits usually develop over years, from a diet too high in calories and a lifestyle that doesn't include enough exercise. Unfortunately there isn't one specific exercise to get rid of love handles.^{[1]
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Research source} Removing love handles will require a combination of reducing body fat with diet, stress reduction and exercise. Making changes to these areas can help you get rid of love handles.

Part 1

Part 1 of 3:

Changing Your Diet

1
Reduce your calorie intake. In order to lose body weight and excess fat, especially from love handles, you'll need to decrease your overall calorie intake.
- You cannot lose fat mass from one specific area of your body, but losing weight in general can reduce your overall body fat levels.^{[2]
  X
  Research source}^{[3]
  X
  Expert Source
  
  Steve Bergeron
  Personal Trainer & Strength Coach
  Expert Interview. 12 February 2021.} Over time, you'll notice your love handles will get smaller.
- Cut out about 500 calories a daily. This generally results in a 1–2 pound loss each week.^{[4]
  X
  Trustworthy Source
  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  Go to source}
- Start counting calories for an entire day (try a food diary or using an app like MyFitnessPal). Use this number as a starting point. Then, subtract 500 from this number to get an average calorie target that will result in weight loss.
2
Limit processed and fried foods. Both processed foods and those that are fried are generally higher in calories. When you eat these types of foods regularly it will be hard to lose weight and get rid of love handles.
- Processed foods and fried foods are known to be high-calorie. In addition, these foods may also be high in added sugars, harmful types of fat and a lot of additives or preservatives.^{[5]
  X
  Trustworthy Source
  EatRight.org
  Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness
  Go to source}
- Foods to limit include: sweetened beverages, fried foods, fast foods, chips, crackers, ice cream, candy, processed meats, frozen TV dinners, canned meals, cookies, cakes and breakfast pastries.
- If possible, do not eat many foods with high amounts of added sugars. Many studies show that foods high in sugar are typically stored around the stomach area and can worsen the looks of love handles.^{[6]
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  Research source}
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3
Replace carbohydrate-rich foods with non-starchy vegetables. Many studies show that men who consume a higher amount of carbohydrates have an increased amount of fat around their stomach. Reduce carbohydrate-rich foods to minimize this and reduce love handles.
- Carbohydrates are found in many types of foods. Examples of carbohydrate-rich foods include deserts like cake, cookies, pie as well as other grains like the bread you use to make a sandwich. Other foods contain small amounts of carbohydrate as well, including dairy products, legumes, starchy vegetables and fruit contain carbohydrates.
- Men need at least five to nine servings of fruits and vegetables per day. Measure out appropriate portions of each 1 cup of vegetables, 2 cups of salad or 1/2 cup of fruit.^{[7]
  X
  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}^{[8]
  X
  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}
- Try making half of your plate a non-starchy vegetable at each meal.
- Stick to lower sugar fruits like berries. Also, stick to non-starchy vegetables and limit your intake of items like carrots, peas, potatoes and corn. These starchy vegetables are higher in carbohydrates.
- Minimize your intake of grains as these are the most carbohydrate-dense foods. If you choose to eat them, go for 100% whole grains since these are high in fiber and protein.^{[9]
  X
  Trustworthy Source
  USDA Center for Nutrition Policy and Promotion
  U.S. agency responsible for promoting good nutrition based on scientific research
  Go to source}
4
Replace fatty meat with lean meat. Protein consumption is essential for men when they're working out and following a reduced-calorie diet, but that doesn't mean just any protein will do. Leaner protein can help reduce love handles.^{[10]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- Fatty cuts of meat like sausage, bacon, full fat dairy and 80/20 beef are high in saturated fat. High levels of saturated fat have been associated with increased stomach fat in men. Reduce your consumption of these foods and switch to leaner cuts of protein.^{[11]
  X
  Trustworthy Source
  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  Go to source}
- Choose chicken, fish, turkey and leaner cuts of red meats. In addition, try to eat items like salmon, tuna, nuts and nut butters as these are high in protein and are considered "healthy fats," which have been shown to reduce belly fat and love handles.^{[12]
  X
  Trustworthy Source
  Harvard Medical School
  Harvard Medical School's Educational Site for the Public
  Go to source}
5
Increase water consumption. Although water doesn't necessarily decrease your love handles, it can help men lose body weight and reduce love handles in the long-term.
- Typical recommendations for water intake range from eight to 13 8-oz glasses (2 to 3 liters) daily for men. You may need more based on your activity level.^{[13]
  X
  Trustworthy Source
  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- In addition, drinking adequate amounts of fluid can help decrease your appetite throughout the day. Plus if you drink a glass before a meal, it can help decrease how much you eat and stick to your calorie limit.

Part 2

Part 2 of 3:

Including Exercise

1
Begin an aerobic exercise training routine. Cardio is essential for men to reduce body fat, especially around the stomach area and love handles. Incorporate regular aerobic exercise to help get rid of your love handles.^{[14]
X
Trustworthy Source
Harvard Medical School
Harvard Medical School's Educational Site for the Public
Go to source}
- Men should include 30 to 40 minutes of moderate to intense cardio exercise four to five days per week.
- Try any moderate intensity activity like: jogging/running, using the elliptical machine, swimming, doing aerobics classes and cycling.
2
Do interval training. Research suggests that alternating between periods of hard exertion and medium to light exertion burns more calories and fat than maintaining a constant pace.^{[15]
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Research source}
- Join a cardio burn or boot camp class at your local gym. These classes use various equipment to do interval training. It is aimed at developing muscles and reducing body fat.
- Do a flow yoga class. These classes combine extremely hard poses with rest periods.
- Join a running group. Look for a group that does sprints and jogging. You can also time yourself to run for two minutes and walk fast or jog for two minutes. Do 30 second sprints every five minutes.
3
Increase lifestyle activity. Many studies show that lifestyle activities can offer men the same health and weight loss benefits as more structured and planned exercise.^{[16]
X
Trustworthy Source
PubMed Central
Journal archive from the U.S. National Institutes of Health
Go to source} Increase your lifestyle activity to help get rid of your love handles.
- Lifestyle activities can include things like doing household chores, walking during the day, standing and taking the stairs.
- Think about your typical day and brainstorm some ideas of how you can be more active. Take more steps or move more throughout your typical day.
- You may also want to consider purchasing a pedometer or using a pedometer app on your phone. This can help you see how active you are and encourage you to take more steps.

Part 3

Part 3 of 3:

Incorporating Core Strengthening Exercises

1
Do abdominal (ab) crunches. Crunches are a classic abdominal exercise that can help tone and slim your waistline. This particular exercise will work the front of your stomach muscles.^{[17]
X
Trustworthy Source
Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Remember that core exercises will not reduce your body fat or your love handles you need to reduce your overall body fat with diet and cardio for that. Strength exercises like crunches will develop your core muscles, but no one will be able to see them if there is still a layer of fat over the muscle.
- Lay on your back with your knees bent. Stack one hand on top of the other on the back of your neck. Keep your elbows wide.
- Lift your shoulders a few inches off the ground, until you feel your deep stomach muscles engage. Raise up 1 more inch, so you lift your upper back off the ground.
- Slowly lower your upper back down to the floor. Repeat this crunch in three sets of 10 to 100. Once you feel you are ready for the advanced version, raise your legs so that they are straight in the air or bent in a tabletop.
2
Do bicycle crunches. This version of the crunch will work into the sides of your stomach and hips.^{[18]
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Research source}
- Return to the original crunch position. Lift your legs so that they are in a tabletop position. Your knees are bent and your shins are parallel to the ground.
- Raise your chest until your shoulders are off the mat. Twist toward your right leg. Simultaneously extend your left leg out so that it is straight out and parallel to the floor.
- Reach your right leg out and bring your left leg in as you crunch toward your left to meet it. You will not be able to touch your arms to your inward knee. Keep your elbows wide, so that the effort remains in your abdomen, not your neck. Do two to three sets of 10 to 20.
3
Do reverse crunches. Similar to a regular crunch, this exercise also works the front of the abs, especially the lower abdominal muscles.^{[19]
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Research source}
- Raise your legs in the air so they are straight above your hips. Keep a slight bend in the knees. Flex your deep abdominal muscles inward.
- Move your legs toward your elbows. Slowly return to a straight position. This will work your lower abdominal muscles. Do two to three sets of 10.
4
Do planks. This is a great exercise as it works every muscle in your core.^{[20]
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Research source}
- Turn over on your hands and knees. Place your forearms on your mat in a bend, 90 degree angle position. Grasp one fist with the other hand.
- Reach one leg straight behind you. Pull in and tighten your abs as you do this. Reach the second leg out, and adjust so that your body forms a perfect straight plank. Hold for 30 seconds to two minutes while breathing steadily.
- Do the same exercise on your hands (in push-up position), instead of your elbows. Make sure your arms are right below your shoulders when you get into position. If you have a hard time doing this exercise in the beginning, do it against a kitchen counter at a 45 degree angle.
5
Do side planks. Similar to a traditional plank, this is an essential exercise that specifically works your obliques.
- Lay on your right side on your mat. Place your elbow directly below your shoulder. Reach your feet out so your body is in a straight line on its side.
- Raise your hips up, resting your body weight on your right foot and right shoulder. If this is too difficult, bend your left leg and place your shin on the ground in front of your right knee to absorb some weight.
- Raise your left hand straight into the air so it's perpendicular to the floor. Hold this position for 15 to 60 seconds. Repeat at least two times on each side.
6
Do swimmers. This will exercise your lower back and obliques.
- Lay on your stomach with your arms reaching forward at shoulder-width. Place the tops of your feet down on the mat at hip-width.
- Flex your stomach muscles. Raise your right arm and left foot at the same time. Keep them in the air for three seconds.
- Lower your right arm and left foot and raise the left arm and right foot. Repeat 10 times on each side for three to six counts each.
- For an extra workout, alternate the arms and legs quickly 20 times on each side, after doing the slow movements.

Exercises and Dietary Changes to Get Rid of Love Handles

Exercises to Get Rid of Love Handles for Men

Ways to Build Core Strength

Dietary Changes to Get Rid of Love Handles

Expert Q&A
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Question

What exercises should I do to lose weight around my hips?

Steve Bergeron
Personal Trainer & Strength Coach
Steve Bergeron is a Personal Trainer, Strength Coach, and the Co-Owner of AMP Fitness in Boston, Massachusetts. With over a decade of experience, Steve specializes in educating, guiding, and empowering his clients to develop healthy habits and reach their individual fitness goals. He holds a BS in Exercise Physiology and is an NSCA Certified Strength and Conditioning Coach (CSCS), ASCM Health and Fitness Specialist (HFS), Strong First Kettlebell Coach (SFG), and Certified Functional Movement Screen Specialist (FMS). AMP Fitness’ mission is to create a community that is inclusive and gives people the tools and support they need to succeed.

Steve Bergeron

Personal Trainer & Strength Coach

Expert Answer

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Unfortunately, when it comes to spot reduction, targeting certain areas of your body for fat loss is a myth. A lot of the results that you'll see when it comes to fat loss will happen with your nutrition and in the kitchen. Core exercises will definitely help with muscle tone around your hips and stomach, but you're not going to be able to see the tone unless you are focused on your nutrition and that loss over time.
Question

How many weeks until I see the results? Is this going to work for 15-year-old boy?

Courtney Fose, RD, MS
Master's Degree, Clinical Nutrition, University of Arkansas for Medical Sciences
Courtney Fose is a Registered Dietitian and Certified Nutrition Support Clinician at the University of Arkansas for Medical Sciences. She has worked as a Dietitian since 2009, and received her MS in Clinical Nutrition from the University of Arkansas in 2016.

Courtney Fose, RD, MS

Master's Degree, Clinical Nutrition, University of Arkansas for Medical Sciences

Expert Answer

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Many people lose water weight within days from starting a new diet and exercise routine. However, you should aim to lose 1-2 pounds each week. This will work for a 15-year-old boy — eating healthfully and being physically active is universal.