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How To Get Rid Of Love Handles? 10 Effective Ways

Written by an Expert Aesthetic Content Writer Lisa.
Reviewed by Expert Medical Director Dr. Raj Thethi
Published on: June 12, 2024
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How to get rid of love handles

Standing in front of the mirror you may be wondering ‘how to get rid of love handles?’. Love handles or muffin tops—the names are cute, but they’re actually a stubborn fat. You are not alone if you are trying to hide it under loose clothing and avoid those fitted shirts. Having love handles is a common concern for both women and men. 

The good news is that you can lose them with the right approach and wear your favorite fits again.

Top 10 Effective Ways To Get Rid of Love Handles

1. Complete your daily step count

2. Cardio exercises 

3. Targeted love handles workout

4. HIIT exercises

5. Follow a nutritious diet

6. Consume healthy fats

7. Avoid processed sugar

8. Hydrate well

9. Manage stress

10. Medical treatments 

Let’s explore all these 10 ways to get rid of love handles in detail. 

1. Complete Your Daily Step Count

Hitting your daily step count can be an easier way to lose love handles. Generally, walking more steps helps you burn calories and fat stored in your sides. Set your goals, count your daily steps, and add more. When your stamina is built, you may increase your step count consistently. On average, people aim to lose weight by hitting 10,000 steps daily. 

2. Cardio Exercises

Cardio Exercises to get rid love handles

Cardio workouts, as the name implies, increase your heart rate and direct your body towards burning calories. This helps shed some pounds and lose love handles. You can add the following cardio/aerobic exercises to your daily routine:

Running

Jogging

Swimming

Brisk walk

3. Targeted Love Handles Workout

Targeted exercises focus on the muscles in your midsection and help them get toned and more muscular. You must do targeted exercises in your full-body workout routine for the best results. Targeted exercises to work out love handles and get a leaner waist include:

Side planks

Bicycle crunches

Russian twists

Mountain climbers

4. HIIT Exercises

High-intensity interval training exercises mean you work out with a short period of intense activity followed by rest or low-intensity moves. Doing 20–30 minutes of HIIT exercises three times a week can make a big difference in getting a leaner waist and losing love handles. You can perform the following exercises in a HIIT manner:

High knees

Sprints

Burpees

5. Follow a Nutritious Diet

Nutritious diet to lose stubborn belly fat

Following a nutritious diet is essential when you are trying to lose stubborn belly fat. Your diet plays a significant role in regulating your fat metabolism and building muscle. Follow a nutritious diet that contains

Lean proteins

Whole grains

Fruits and veggies

Water-rich foods

Moreover, portion control combined with exercises does wonders for getting your ideal body shape. 

6. Consume Healthy Fats 

Not all fats are bad. Yes, you heard it right! Some fats are healthy and good for your heart health and metabolism. They do not pile up in your body and wash away easily. Try adding healthy fats to your diet. They include:

Avocado

Olive oil

Chia seeds

Eggs

Unsalted nuts

7. Avoid Processed Sugar 

Sodas, packaged food, and bakery items contain processed sugar. When consumed, this form of sugar spikes your blood sugar level in a harmful manner. Such foods make it difficult to lose fat and get rid of love handles. Try to avoid them. 

8. Hydrate Well

Exercises to work love handles will give better results when you stay hydrated. Adequate hydration also helps you lose weight and side fat. Drink at least 8 glasses of water daily if you are on a fat loss journey.

9. Manage Stress

Cortisol is a stress hormone released in your body when you are worried. This hormone further makes it difficult to lose fat. Manage stress to keep yourself healthy and lose side fat. You can manage stress by:

Meditation

Yoga

Deep breathing exercises

Aromatherapy

Moreover, managing stress can be the answer to your question, How to get rid of dark circles permanently?

10. Medical Treatments

All the abovementioned ways take time and require consistency to tone and slim your waistline. However, medical treatments can give you instant side fat removal. Some invasive treatments for love handles are:

‣ Fat Freezing Treatment

Fat freezing treatment, also known as cryo lipolysis, treats love handles. This non-invasive treatment involves freezing and destroying the fat cells around the waist. 

‣ BodyTite

BodyTite Treatments

Bodytite is an advanced treatment that combines the power of liposuction and radiofrequency energy to remove fat and tighten your skin tissues. 

Ready To Slim Down? Now You Know How To Get Rid Of Love Handles

Getting rid of love handles has no one-size-fits-all answer. Saying farewell to this fat takes multiple steps. Focus on targeted exercises to work out love handles, eat healthy, stay hydrated, and cut down on processed sugars. 

Remember, consistency is the key. Fat freezing or BodyTite treatment in Leeds may give you quick results. 

FAQs About How To Get Rid Of Love Handles

1. What is the best exercise to work love handles?

The best exercises to target love handles include:

  • Side planks
  • Russian twists
  • Woodchoppers

2. How can I lose my love handles fast?

Cardio exercises, HIIT training, nutritious eating, and avoiding processed food and sugar may help you quickly lose love handles.

3. Are love handles permanent?

No, they are not. But to lose fat, you need to follow a fat loss program consistently.

4. What is the cause of love handles?

Fat retention is the cause of love handles. It means you consume more calories than you need and are not burning enough calories. 

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About the Author

Dr. Raj Thethi

Yorkshire Skin Centre in Leeds is a CQC-registered medical clinic. It is led by Dr Raj Thethi who completed his core surgical training in hospitals around West Yorkshire before branching into aesthetics. Dr Raj Thethi is a Northern Territory Regional Expert for an international dermal filler company called Teoxane. He also sits on their National UK Faculty.

View all posts by Dr. Raj Thethi

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Liposuction with BodyJet

Liposuction is a cosmetic procedure that aims to remove stubborn fat deposits that are resistant to diet and exercise.

  • Liposuction is not a weight loss solution.
  • Its purpose is to target localised fat deposits resistant to diet and exercise.
  • Patients should be close to their ideal weight before considering liposuction.


The BodyJet water-assisted liposuction technique is a gentler way of performing liposuction compared to traditional methods.

Breast Lift (Mastopexy)

Target: Sagging breasts that have lost volume and firmness.

Benefits:

  • Lifts and reshapes sagging breasts, creating a more youthful and uplifted appearance.
  • Improves the symmetry and perkiness of the breasts.
  • Can be combined with breast implants for additional volume and enhancement.

Ideal candidates: Individuals with breasts that have lost volume and firmness due to pregnancy, breastfeeding, weight loss, or ageing.

Thigh Lift

Target: Excess skin and fat from the inner and outer thighs.

Benefits:

  • Removes loose skin and excess fat, creating a smoother and more toned thigh contour.
  • Improves the appearance of sagging skin and dimples on the thighs.
  • Enhances the overall leg profile and proportions.

Ideal candidates: Individuals with significant loose skin and excess fat in the thighs, often caused by weight loss, genetics, or ageing.

Arm Lift (Brachioplasty)

Target: Sagging skin and excess fat in the upper arms, often referred to as “bat wings.”

Benefits:

  • Removes excess skin and fat, creating a tighter and more defined arm contour.
  • Improves the appearance of loose, hanging skin in the upper arms.
  • Boosts confidence by allowing individuals to wear sleeveless clothing comfortably.

Ideal candidates: Individuals with noticeable sagging skin and excess fat in the upper arms that don’t respond well to exercise and diet.

Body Lift

Target: Multiple areas of the body, often including abdomen, thighs, buttocks, and flanks.

Benefits:

  • Removes excess skin and fat from various areas simultaneously, creating a more contoured and toned appearance.
  • Tightens underlying muscles for improved support and definition.
  • Offers comprehensive body sculpting for individuals seeking a dramatic transformation.

Ideal candidates: Individuals with significant loose skin and excess fat in multiple areas, often after significant weight loss or pregnancy.

Tummy Tuck (Abdominoplasty)

Target: Excess skin and fat in the abdominal area.

Benefits:

  • Removes loose skin caused by significant weight loss, pregnancy, or ageing.
  • Tightens weakened abdominal muscles, creating a flatter and firmer stomach.
  • Improves the overall appearance and definition of the abdomen.

 
Ideal candidates: Individuals with significant loose skin and weakened abdominal muscles that don’t respond well to diet and exercise.

Surgical procedures

  • Facelift: This surgical procedure aims to lift and tighten sagging skin on the face and neck.
  • Blepharoplasty: This surgery specifically addresses sagging skin in the upper or lower eyelids.
  • Body lifts: Various types of body lifts, like abdominoplasty (tummy tuck), can remove excess skin and tighten tissues in specific areas of the body.

Non-surgical procedures

  • Topical creams: Certain creams containing ingredients like retinoids or peptides may help stimulate collagen production and improve skin firmness to a small degree.
  • Radiofrequency treatments: These treatments use radio waves to heat the deeper layers of the skin, stimulating collagen production and promoting skin tightening.
  • Ultherapy: This non-surgical procedure uses focused ultrasound energy to target deeper skin layers and stimulate collagen production, resulting in a lifting and tightening effect.

Lifestyle changes

  • Sun protection: Daily use of sunscreen with SPF 30 or higher is crucial to prevent further sun damage and promote healthy skin ageing.
  • Healthy diet: Eating a balanced diet rich in fruits, vegetables, and whole grains provides your body with the nutrients it needs to support healthy skin.
  • Staying hydrated: Drinking plenty of water keeps your skin hydrated and plump, contributing to a firmer appearance.
  • Maintaining a healthy weight: Gradual weight loss and maintaining a healthy weight can help minimise the appearance of loose skin.

Dermabrasion

  • Benefits:
    • Effective for superficial age spots: Well-suited for shallow age spots residing only in the top skin layer.
    • May improve overall skin texture: Can address uneven skin tone and fine lines alongside age spots.
  • Considerations:
    • Recovery time: Skin may be red, tender, and require scabbing to heal (usually within a week).
    • Risk of infection: Proper care is crucial to prevent infection during the healing process.
    • Potential for scarring: Improper technique or aggressive treatment may lead to scarring.
    • Consultation required: A dermatologist can assess your skin and determine if dermabrasion is suitable and the appropriate depth for your specific needs.

Cryotherapy

  • Benefits:
    • Relatively quick procedure: Takes only a few minutes to perform.
    • Effective for raised age spots: Well-suited for slightly raised or rough age spots.
  • Considerations:
    • Potential side effects: Temporary stinging, blistering, or lightening of the surrounding skin.
    • Scarring risk: Improper application might lead to scarring, particularly on darker skin tones.
    • Consultation required: A dermatologist can assess your skin and ensure safe and effective treatment.

Blepharoplasty

Blepharoplasty, also known as an eye lift, is a surgical procedure performed on the eyelids to improve their appearance. It can address concerns like:

  • Excess skin on the upper eyelids: This can obstruct vision and create a hooded appearance.

  • Bags under the lower eyelids: These can make you look tired or aged.

  • Drooping lower eyelids: This can also obstruct vision and contribute to a tired appearance.


Types of Blepharoplasty:

  • Upper blepharoplasty: This addresses concerns with the upper eyelids, removing excess skin and sometimes fat or muscle tissue.

  • Lower blepharoplasty: This addresses concerns with the lower eyelids, removing excess fat or skin and sometimes repositioning tissues.

  • Asian blepharoplasty: This addresses specific concerns related to the anatomy of Asian eyelids, creating a more defined crease.

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