It’s time to get rid of love handles by changing the way you eat; nutrition is vitally important if you are to lose weight. In this posting I’ll be offering you 3 sure-fire nutrition tips to help you on your way top permanent fat loss, you’ll get rid of love handles faster than you thought possible so long as you are committed to the cause and don’t quit!
1.) Find your maintenance level and eat less.
Your primary goal if you want to get rid of love handles is to create a calorie deficit with your diet.
To do this with accuracy you’ll need to calculate your maintenance level, in other words – how many calories you are burning during your daily routine. The following formula will help you do this:
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5) = BMR (Kcals)
For example; if you weight 150 lbs and perform 60 minutes of moderate activity each day your BMR would be 2460 calories. (150×15) + (60 x 3.5) = 2460. This figure is how many calories your body needs to maintain itself. If you want to get rid of love handles you’ll need to reduce your calorie intake by approximately 400 calories every day so, using the above example as a guide, your calorie goal should be 2060 calories per day. This will ensure your body taps into it’s stored energy reserves to make up for the shortfall.
2.) Never starve yourself
I see this mistake so often with new clients. They have been brain-washed into thinking that they will maximize their weight loss by eating next to nothing – this is one of the very worst things you can do in an attempt to get rid of love handles. When you starve your body of food it begins to break down muscle for fuel and conserve fat stores in a bid to stay alive. This natural response is called the “starvation mode” and is a survival mechanism.
By utilizing a diet with a calorie deficit of 400 you can safely expect to lose 1 – 2 pounds of fat per week. This type of deficit is safe but as you increase the deficit more and more your metabolic rate begins to drop until you hit the fabled starvation mode – this spells disaster for fat loss.
You may lose a lot of weight quickly by not eating but this is likely to be mainly muscle and water weight rather than fat and you will find that once the diet is done with, the pounds creep back on even faster than you lost them! Patience and periodization are key here – wise up and eat enough in order to get rid of love handles forever!
3.) Watch your carbs
Carbohydrates have been given a bad press of late but there is some truth in the notion that they should be cut down if you want to maximize your fat loss and get rid of love handles. Cut back on starchy carbs, leave those for after your workouts and the rest of the day boost your vegetable intake. Vegetables are a fantastic source of fibrous carbs and have a low glycemic index which means they produce only small fluctuations in blood glucose and insulin levels – controlling these responses are a vital key in helping you get rid of love handles.
Change won’t happen overnight and unfortunately there is no way of targeting specific areas of the body for fat loss – you will lose fat from all over and usually the most stubborn fat stores are the last to go! You must keep up the good work, only then will you see the true benefits of these 3 tips to help you get rid of love handles – good luck!