How to get rid of love handles

Goodbye love handles: the 5 best ways to lose belly fat

When someone says they need to lose a few pounds, they almost always take their hand to their abdomen as a reflex action. Involuntarily, the gut in men has been consecrated as the aesthetic sign by which we decide if someone is truly fit, despite the fact that this assumption is not entirely true.

Getting a flat, sculpted stomach is not a simple task for many. It is even common to find an agent who practices intense and long-distance sports who, despite showing fibrous joints, are not capable of reducing the tummy.

The localized fat reduction is a result belief workout programs that promise miracle enough to exercise a number of specific muscles to tone the desired area. This is not the case and that is why we offer you a complete approach, which goes beyond just doing abdominal exercises so that those love handles become a defined chocolate bar.

Drink less alcohol

Although alcohol does not have to cause excess abdominal fat, its excessive consumption does, both in men and women. Drinking without moderation slows down our ability to obtain energy: it lowers blood glucose levels, interferes with the absorption of vitamins and minerals, and hinders the metabolic consumption of fats. Most epidemiological studies consider moderate consumption an intake of 20 to 40 grams of alcohol, that is, between two and five canes and two or three glasses of wine a day.

Also, it has a lot of empty calories without any nutritional value. Women are more likely to store fat created by excess calories in the hips, thighs, and arms; the men in the lower zone, that is, the disowned love handles. If you want to lose everything that you have leftover once and for all, you must eliminate alcohol from your diet completely. If it sounds too harsh, try to keep it to a minimum.

Change your diet

There are several studies with very clear evidence that protein is the key to losing fat. First, it releases the hormone PYY, which helps send a message to the brain that you are full. A little bit at each meal should help you avoid overeating. In addition, other research shows that people who eat a lot have lower levels of this localized fat because it also increases the metabolic rate, which makes you have more muscle after exercising.

 

Lack of sleep causes a change in brain activity that pushes us to eat more fat

 

To end abdominal overweight, it is also important to have a diet rich in monounsaturated fatty acids, such as those found in nuts, olive oil, or avocado. The advantage of healthy fats is that they have enormous satiating power, which helps us to have a balanced diet without starving. And this is decisive to eat a healthy diet.

The soluble fiber ( avocado, berries, or vegetables) is ideal to lose those love handles because a gel is formed with the food in the digestive tract, and when it happens fat, slows. Studies show that this type of fiber makes you feel more full, which will make you eat less.

Resistance training

Everyone knows that regular exercise is necessary to lose weight. However, few realize that endurance physical activities are one of the best ways to do it. It is also known as weight lifting or strength training and improves and maintains muscle mass. It also helps speed up your metabolism, which makes you burn fat even after hitting the gym.

This type of training consists of lifting a great weight, practically the maximum that one is capable of lifting, for a time of about 5 or 10 seconds per exercise. It is highly recommended to work with a gym partner who can help you with any difficulty with the weights. Some of the ones you can do are: 'press' and shrug, 'press' down the triceps, 'curl' of biceps and abdominal with weight.

Sleep better

For a few years, we have known that the quantity and quality of our sleep are directly related to our propensity to gain weight. There are numerous studies to prove it. One of the latter is led by Dr. Hengyi Rao, a professor at the University of Pennsylvania. Research suggests that lack of sleep causes a change in brain activity that prompts us to eat more fat. The area of ​​the brain responsible for this is the relevance assignment network, which is in charge of guiding us in decision-making processes.

 

Alcohol does not have to cause excess abdominal fat, its excessive consumption does since it has empty calories without any nutritional value

 

Little sleep also increases stress and cortisol levels. "When the body is under stress, levels of this hormone can be low during the day and high at night," says Jessica Spendlove in 'Daily Mail'. Some of the easiest ways to improve the quality of your sleep are to make sure you don't look at any electronic devices late at night and do some yoga before bed.

Reduce stress

Cortisol, known as " the stress hormone ", is essentially the "fight or flight" response to situations we consider dangerous. Although it is normal to have certain levels of cortisol in the body, Spendlove warns that having an excessively high amount can cause problems such as irritability, depression, and weight gain, among others.

"This hormone is secreted by the adrenal glands in response to stress. Having high levels of this hormone can cause high blood sugar levels, which will inevitably lead to weight gain.

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