{"id":8367,"date":"2020-08-12T19:35:26","date_gmt":"2020-08-12T19:35:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=8367"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"what-is-the-cause-of-love-handles","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/","title":{"rendered":"What Is The Cause Of Love Handles And How To Get Rid Of Them Once And For All?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#What_Is_The_Cause_Of_Love_Handles_And_How_To_Get_Rid_Of_Them\" >What Is The Cause Of Love Handles And How To Get Rid Of Them?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#What_Are_Love_Handles\" >What Are Love Handles?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#What_Is_The_Cause_Of_Love_Handles\" >What Is The Cause Of Love Handles?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#1_Cortisol\" >1. Cortisol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#2_Age\" >2. Age<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#3_Diet\" >3. Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#4_Lack_Of_Exercise\" >4. Lack Of Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#5_Alcohol\" >5. Alcohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#6_Lack_Of_Sleep\" >6. Lack Of Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#7_Genes\" >7. Genes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#What_Causes_Love_Handles_And_Lower_Back_Fat\" >What Causes Love Handles And Lower Back Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#What_Are_Some_Great_Exercises_To_Get_Rid_Of_Love_Handles\" >What Are Some Great Exercises To Get Rid Of Love Handles?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Bicycle_Crunches\" >Bicycle Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Planks\" >Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Deadlifts\" >Deadlifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Hanging_Leg_Raises\" >Hanging Leg Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Alternating_Toe_Touch\" >Alternating Toe Touch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Russian_Twists\" >Russian Twists<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Mountain_Climbers\" >Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Kettlebell_Swings\" >Kettlebell Swings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Burpees\" >Burpees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Side_Plank_Dips\" >Side Plank Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Side_Planks\" >Side Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Woodchoppers\" >Woodchoppers\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Bridge\" >Bridge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Bird_Dog\" >Bird Dog<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Do_Love_Handles_Pose_Risks\" >Do Love Handles Pose Risks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#How_To_Get_Rid_Of_Love_Handles\" >How To Get Rid Of Love Handles?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#1_Switch_To_Complex_Carbs\" >1. Switch To Complex Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#2_Avoid_Sugary_Drinks\" >2. Avoid Sugary Drinks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#3_Reduce_Your_Alcohol_Intake\" >3. Reduce Your Alcohol Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#4_Avoid_Added_Sugar\" >4. Avoid Added Sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#5_Eat_Healthy_Fats\" >5. Eat Healthy Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#6_Consume_Fiber-Rich_Foods\" >6. Consume Fiber-Rich Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#7_Reduce_Your_Stress_Levels\" >7. Reduce Your Stress Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#8_Sleep_More\" >8. Sleep More<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#9_Lower_Your_Calorie_Intake\" >9. Lower Your Calorie Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#10_Exercise_More\" >10. Exercise More<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Are_Love_Handles_Genetic\" >Are Love Handles Genetic?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Can_I_Lose_My_Love_Handles_In_A_Month\" >Can I Lose My Love Handles In A Month?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#You_Cannot_Spot-Reduce_Fat\" >You Cannot Spot-Reduce Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Body_Composition\" >Body Composition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#The_Amount_Of_Fat_You_Have_To_Lose\" >The Amount Of Fat You Have To Lose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#Consistency\" >Consistency<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Cause_Of_Love_Handles_And_How_To_Get_Rid_Of_Them\"><\/span>What Is The Cause Of Love Handles And How To Get Rid Of Them?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The question &#8216;What is the cause of love handles&#8217; is quite familiar to many men and women. This stubborn fat on the abdomen&#8217;s side can be quite frustrating to get rid of even to people who work out regularly. However, despite how frustrating love handles are to get rid of, you can still do away with them. It just requires some dedication and lifestyle changes on your part. A healthy diet that creates an adequate caloric deficit and regular workouts are the two most effective methods of banishing excess fat from all over your body, and love handles are not an exception. There are a whole lot of exercises that target the back, abs, and hips,\u00a0 tone your obliques and stomach, increase your energy expenditure and boost your metabolism. So, if you are wondering what is the cause of love handles and how to get rid of love handles, then this article is exactly what you need!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Love_Handles\"><\/span><b>What Are Love Handles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">First things first, what are love handles? Love handles are excess fat depositions near your hips and belly.<\/span><span style=\"font-weight: 400;\"> This is the pinchable fat on both sides of your stomach that leads to a &#8220;muffin top&#8221; when you wear tight underclothes, jeans or shorts. <\/span><span style=\"font-weight: 400;\">Although those pieces of clothing are often blamed for the creation of love handles, in reality, they only make them more prominent.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Cause_Of_Love_Handles\"><\/span><b>What Is The Cause Of Love Handles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are wondering, &#8216;What is the main cause of love handles?,&#8217; fat retention is the main culprit of love handles. However, love handles, like other belly fat, in general, is caused by other factors. They are:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Cortisol\"><\/span><b>1. Cortisol<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This metabolic hormone is the body&#8217;s primary stress hormone. When you are stressed out, levels of cortisol increase, and this can lead to overeating and weight gain (<\/span><a href=\"https:\/\/www.verywellhealth.com\/the-cortisol-weight-loss-controversy-3233036\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). If you live a pretty stressful life, you will have a high production of cortisol, which leads to Cushing syndrome (<\/span><a href=\"https:\/\/www.verywellhealth.com\/cushings-syndrome-overview-2616549\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This syndrome leads to unhealthy abdominal fat which causes love handles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Age\"><\/span><b>2. Age<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As we get older, fat distribution tends to shift and we can accumulate more fat in the belly and around the love handles. Lower levels of estrogen in women and testosterone in men also contributes to this (<\/span><a href=\"https:\/\/www.verywellfit.com\/how-your-body-shape-changes-with-age-2223440\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-30386 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3576-1024x577.png\" alt=\"what is the cause of love handles\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3576.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3576-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3576.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3576.png 1229w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Diet\"><\/span><b>3. Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sugary drinks and foods that are high in fats and calories will eventually make you gain weight, belly fat and love handles. <\/span><span style=\"font-weight: 400;\">You see, weight management is all about counting calories. If you consume more calories than your body manages to burn, it stores the excess energy in a form of fat depositions. So, following a diet that daily provides you with a caloric surplus will inevitably make you gain weight. Although certain diets deliberately create an energy surplus, they are designed to help a person grow muscle mass and require regular exercise. These nutritional plans usually require an increased consumption of<\/span> <span style=\"font-weight: 400;\">proteins<\/span><span style=\"font-weight: 400;\">, since they are building blocks of your body and promote muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, a diet rich in unhealthy fats and sugary foods, which provides you with more calories than you burn in a day is one of the main contributors to excess fat including that in a form of love handles.<\/span><\/p>\n<p><em><strong>Read More:<\/strong> Unhealthy Weight Loss Can Undermine Your Health! Learn Safe Ways To Shed Pounds<\/em><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Lack_Of_Exercise\"><\/span><b>4. Lack Of Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As was mentioned in the paragraph above, if you consume more calories than you burn, then you are most likely to gain weight, and some of this extra fat will settle in your belly, and love handles.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Alcohol\"><\/span><b>5. Alcohol<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, your favourite wine or beer could be the cause of your ever-expanding waistline and muffin top. Like fat, alcohol is processed by the liver (<\/span><a href=\"https:\/\/pubs.niaaa.nih.gov\/publications\/aa72\/aa72.htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). For heavy drinkers, your liver spends more time processing alcohol than fat, which causes it to accumulate in your body. Also, alcoholic drinks have more calories than people know which leads to overdoing how much calories you consume a day (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/features\/the-truth-about-beer-and-your-belly#1\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-38236 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5189-1024x576.png\" alt=\"what is the cause of love handles\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5189.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5189-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5189.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5189.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Lack_Of_Sleep\"><\/span><b>6. Lack Of Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A lot of people underestimate the importance of sleep. Lack of a proper shuteye can cause various health problems, including weight gain. It is recommended that an average adult should sleep around 7-9 hours per night. Getting less that five hours of sleep each night can increase belly fat in people under the age of 40 (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/articles\/sleep-linked-gains-abdominal-fat\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Genes\"><\/span><b>7. Genes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><b>\u00a0<\/b>Sometimes not everything depends on your lifestyle. You can follow a<a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\"> balanced diet<\/a>, sleep 8 hours per night, avoid alcohol and stress, and still have love handles. If you are doing everything right, genetics may be the cause of your love handles (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/400271-why-am-i-losing-weight-everywhere-but-my-love-handles\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Love_Handles_And_Lower_Back_Fat\"><\/span><b>What Causes Love Handles And Lower Back Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As stated above, there are multiple causes of love handles and lower back fat. How old are you? Are you exercising enough? How is your diet, and are you always <a href=\"https:\/\/betterme.world\/articles\/power-yoga-calories-burned\/\">stressed<\/a>? All these factors cause weight gain and fat deposits in the love handles. Try keeping an eye on all these points, and you may be able to find out why you are gaining fat in these areas.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-30390 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3578-1024x576.png\" alt=\"what causes love handles and lower back fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3578.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3578-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3578.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3578-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3578.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Great_Exercises_To_Get_Rid_Of_Love_Handles\"><\/span>What Are Some Great Exercises To Get Rid Of Love Handles?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most love handle workouts are tailored to exercise your core. If your usual belly\/core workouts are not getting rid of this stubborn fat, here are some other workouts that your can incorporate in your routine (<\/span><a href=\"https:\/\/www.mensjournal.com\/health-fitness\/10-best-moves-lose-your-love-handles\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bicycle_Crunches\"><\/span><b>Bicycle Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you start doing bicycle crunches, you will notice how well it works your core. Although originally you don\u2019t require any equipment to perform this exercise, you can use ankle weights to increase the level of difficulty. Here is how to do bicycle crunches:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie flat on the floor with your lower back pressed to the ground. Brace your core by pulling your navel in.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Put your hands behind your head, bring your knees in towards your chest and lift your shoulder blades off the ground. Be sure not to pull on your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Make sure that your rib cage is moving and not just your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Switch sides and make the same motion on the other side to complete one rep.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat this 10 &#8211; 15 times for one set. Try doing 3 sets.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Planks\"><\/span><a href=\"https:\/\/betterme.world\/articles\/14-day-plank-challenge\/\"><b>Planks<\/b><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most popular core exercises, plank, is a must-do if you want to get rid of love handles. It is an isometric exercise that doesn\u2019t require any additional equipment. There also is a great number of variations of this exercise, so you are sure to find the one that would work the best for you. To properly perform a basic plank, do the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie face down with your forearms and toes on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Place your elbows directly under your shoulders. Your forearms should be facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Engage your core and lift yourself up, keeping your body straight and your torso rigid.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Drive your elbows into the floor, and squeeze your quads, glutes, and core. Inhale through your nose and exhale through your mouth &#8211; do not hold your breath.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold this position for 10 to 30 seconds.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Be sure not to sag your hips, arch your back or tilt your head up. If you cannot hold the position on your elbows, balance on your hands instead.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-30389 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3579-1024x576.png\" alt=\"what is the main cause of love handles\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3579.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3579-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3579.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3579.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Deadlifts\"><\/span><b>Deadlifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This can be done with a barbell, <a href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/\">kettlebells<\/a>, dumbbells, water bottles, or soup cans if you do not have any gym equipment at home.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold a pair of dumbbells in front of you with an overhand grip (your palms should be facing the body).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hinge forward at your hips, slightly bending the knees, lowering the dumbbells to the ground without allowing your back to round.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Brace core and lift back to the starting position. Keep your shoulders together and your spine in a neutral position throughout the workout.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Try doing this 15 times for one set.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Be sure not to arch your neck or curl your chin into your neck.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hanging_Leg_Raises\"><\/span><b>Hanging Leg Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This workout requires a lot of upper body strength, so try working on your strength and endurance as you build up towards it.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">While standing, grasp a bar placed well above your head. Engage your hips and core and tilt your pelvis slightly backward.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift your feet off the ground by raising your legs outward in front of you, keeping them straight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Raise your legs parallel to the ground at about a 90-degree level or higher. If your legs cannot go this high, lift then to whatever height you are comfortable with. Do not be frustrated if you cannot achieve the 90-degree angle in your first few tries.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Slowly lower your legs back down to a standing\/vertical position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aim to do this 10 &#8211; 15 times for one set.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Please note that you should inhale on the lift and exhale as you lower your legs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-30388 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3580-1024x576.png\" alt=\"what is the cause of love handles\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3580.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3580-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3580.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3580-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3580.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alternating_Toe_Touch\"><\/span><b>Alternating Toe Touch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lift your left leg, stretch your right arm in the direction of your lifted leg, and try to touch your toe.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bring the leg and arm back to the normal position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do this 15 times before switching to the other leg and arm and repeat the movement.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Russian_Twists\"><\/span><b>Russian Twists<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Russian twists or trunk twists are among the top best exercises to get rid of love handles. <\/span><span style=\"font-weight: 400;\">They target your obliques and the whole core, while also working your legs, shoulders, and hips. To do a Russian twist, follow these steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sit on the floor and bring your legs out straight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lean back slightly, so your torso and legs form a V-like shape. Brace your abdominal wall to engage your core by drawing your navel to your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Balancing here, twist your torso from side to side without moving your legs.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Do not be tempted to do these twists fast. Slow and steady does it as it engages your core, especially the love handles area, quite effectively.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-30387 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3581-1024x576.png\" alt=\"what is the cause of love handles\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3581.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3581-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3581.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3581-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3581.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mountain_Climbers\"><\/span><b>Mountain Climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only is this a great exercise to get rid of love handles, but it is also a fantastic cardio workout. <\/span><span style=\"font-weight: 400;\">Mountain climbers are often included in the warm-up routine. To perform mountain climbers, do the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin in a traditional plank position with your shoulders directly over your hands and wrists.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Be sure to keep your back flat and your butt down, maintaining a neutral spine. Do not curve your back or sag your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Engage your core and lift up your right knee, bringing it toward your elbow (or as far as you can). Return the right knee back to the starting position as you simultaneously drive your left knee up toward your left elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Return to the starting position and continue switching legs as you pick up the pace. It should feel like you are running in place in a plank position.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Kettlebell_Swings\"><\/span><b>Kettlebell Swings<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are great compound workouts that target the love handles, glutes, legs, shoulders, and pecs.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stand with feet slightly wider than shoulder-width apart as you hold a kettlebell in front of your body with both hands, arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With a slight bend in your knees and a flat back, hinge at your hips and swing the kettlebell back through your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Use that momentum to stand and swing the kettlebell out in front of your body, up to shoulder height. Thrust your hips forward, and engage your glutes and core as you stand up straight.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">When the kettlebell hits shoulder height, your knees should be straight, and glutes contracted in a full hip extension.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Allow the kettlebell to swing back down through your legs.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/100-kettlebell-swings-a-day-weight-loss\/\">100 Kettlebell Swings A Day Weight Loss: Putting Your Strength To The Test<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-30383 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648-1024x576.png\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3648.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burpees\"><\/span><b>Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Burpees are a full-body workout in one exercise. They are often used as a part of a warm-up since they are extremely effective at making your blood pump. A couple of properly performed burpees can burn lots of calories and tone all your major muscle groups. Here is how to do a burpee the right way:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start in a standing position with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Squat down with your back straight and your hands on the floor between your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">With your weight on your hands, kick your feet back so you\u2019re on your hands and toes, and in a pushup position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do one push-up before jumping your feet back to their starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Push strongly from this position and jump, reaching your arms over your head.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Burpees are considered a pretty hard workout even by gym veterans. If you are a beginner, here are some things you can do to make this exercise easier:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Omit the push-up entirely or do it on your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Instead of jumping, just stand and stretch your hands in the air.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Side_Plank_Dips\"><\/span><b>Side Plank Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise will set your core on fire! It is a real challenge for your obliques and a great way to tone your arms. Here is how to perform side plank dips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Begin in a side elbow plank on your right side with straight legs and your feet stacked.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exhale and press up through your right waist to lift your pelvis and return to the side plank. Pull your right shoulder blade down your back to stabilize your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do this 10 &#8211; 15 times for one set before switching to the left side and repeating the process.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-30382 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3649-1024x576.png\" alt=\"kettlebell weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3649.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3649-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3649.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3649-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3649.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Side_Planks\"><\/span><b>Side Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If the side plank with a dip is too much for you, you could try this simple variation instead. <\/span><span style=\"font-weight: 400;\">Don\u2019t worry, it can also help you reach your goal and can be an effective oblique-strengthening tool! To perform a basic side plank, do the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Lie on your right side, legs extended, and stacked from hip to feet. The elbow of your right arm should be directly under your shoulder, and your head is in line with your spine.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Engage your core and lift your hips and knees from the mat while exhaling.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do not sag your hips or bend your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hold this position for 10 to 60 seconds before switching to the left side.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The amount of time spent holding this position depends on your endurance. Do not hold the position for too long as you might injure yourself.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Woodchoppers\"><\/span><b>Woodchoppers\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The exercise is a must-do if you want to effectively tone your obliques. It works your core, shoulders, quads, hamstrings, and other muscles. You can perform the woodchoppers using dumbbells or lower the level of difficulty of this exercise and skip on weights. Here is how to properly perform the woodchoppers:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Holding a dumbbell, stand with your feet hip-width apart with your weight on your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Start by holding the weight in both hands up by your left shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Twist to make a chopping motion down towards your right hip.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Allow your feet and knees to pivot with the twist and then raise the weight back up to your left shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Repeat this motion 10 to 15 times before switching to your right side<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Bridge\"><\/span><b>Bridge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Glute bridge is known as one of the best exercises for glutes, however, it also is super effective at working your core and legs. You don\u2019t need any special equipment to perform a glute bridge. It can also be performed by people of any fitness level. If you want to increase the difficulty of your bridge, then use weights. To perform a bridge, follow these simple steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie back down on the floor, with your knees bent, feet flat on the floor, and arms extended by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your hips, until they create a straight line with your knees, thighs, chest, and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for a second and lower your hips back down in a controlled manner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the required amount of times.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Bird_Dog\"><\/span><b>Bird Dog<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise also works your whole body, burning excess fat, strengthening and toning your body, and helping you get rid of love handles. It also improves your stability and balance. You can increase the difficulty of this exercise by using dumbbells and ankle weights. To perform a bird dog, do the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on all fours, with your knees and hands on the floor, directly under your hips and shoulders respectively, holding your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simultaneously lift your right arm in front of you and extend your left leg behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for a couple of seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your right arm and left leg back down in a controlled manner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now lift your left arm and right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat, alternating sides.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Throughout the exercise make sure to keep your core engaged. Avoid bending or arching your back, keeping your neck, shoulders, back, and hips in a straight line.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that spot exercises or spot reduction workouts do not work (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/3629\/myths-and-misconceptions-spot-reduction-and-feeling-the-burn\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). You cannot just do the above workouts and expect that your love handles will disappear. These are just exercises that you should add to an already established routine. You must do full-body high-intensity exercises such as squats, jumping high knees, lunges, jumping jacks, chair dips, and more (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/15-minute-full-body-hiit-workout-no-equipment-required-ncna977711\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) to help you lose weight and burn fat.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-30365 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3622-1024x576.png\" alt=\"does hunger mean you're burning fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3622.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3622-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3622.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/Frame-3622.png 1076w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Love_Handles_Pose_Risks\"><\/span><b>Do Love Handles Pose Risks?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes and no. Before you get confused, here is why. Most of us want to get rid of love handles for aesthetic purposes. What most of us tend to overlook is how this fat is quite unhealthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before getting into the risks posed by love handles, you must understand that the body has two types of fat; subcutaneous and visceral fat:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><em>Subcutaneous fat<\/em><span style=\"font-weight: 400;\"><em>.<\/em>This is visible and pinchable fat found directly under the skin (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/features\/the-truth-about-fat#1\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Everyone has some subcutaneous fat in their body. It is usually harmless and can even protect the body in some instances (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319236\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\"><em>Visceral fat<\/em><span style=\"font-weight: 400;\"><em>.<\/em> Unlike subcutaneous fat, you cannot touch or see visceral fat. This type of &#8216;deep fat&#8217; wraps itself around your abdominal organs deep inside your body. Visceral fat can be found in both obese and thin\/skinny people (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/what-is-visceral-fat#1\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">As seen above, love handles can be considered subcutaneous fat, however, an expanding waistline (love handles included) is a sign of visceral fat (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/features\/the-truth-about-fat#1\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). To know if your love handles are a sign of visceral fat, just measure yourself, 35 inches or more in women and 40 inches or more in men is a clear sign of visceral fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some dangers of visceral fat include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Insulin resistance which puts you at a higher risk of type 2 diabetes.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Production of cytokines. These are immune system chemicals that increase your risk of cardiovascular diseases.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Its close proximity to the portal vein. Free fatty acids released by this fat enter the vein and travel to the liver, influencing blood lipids that can increase LDL (bad) cholesterol (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/abdominal-fat-and-what-to-do-about-it\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">High blood pressure.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Increases the risk of cancer. In 2017, a study found that a certain protein released by this fat can turn non-cancerous cells to turn into cancerous ones (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2017\/08\/170824101756.htm\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-30371 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3630-1024x576.png\" alt=\"no carbs diet plan for 2 weeks\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3630.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3630-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3630.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/Frame-3630.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_Rid_Of_Love_Handles\"><\/span><b>How To Get Rid Of Love Handles?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While love handles are notoriously hard to get rid of, it does not mean that you cannot do it. Here are some things you can do to fast-track this process:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Switch_To_Complex_Carbs\"><\/span><b>1. Switch To Complex Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most people tend to think that carbohydrates are the enemy, but this is not true. Not all carbs are bad for you. Eliminate cakes, cookies, most morning cereals, and sugar from your diet. Instead, replace them with healthy carbohydrates that can be found in oats, brown rice, wholewheat bread, sweet potatoes, squash, and pumpkin.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Avoid_Sugary_Drinks\"><\/span><b>2. Avoid Sugary Drinks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reduce your intake of sodas, sports and energy drinks, fruit-flavored or powdered drinks, and sweetened <a href=\"https:\/\/betterme.world\/articles\/does-coffee-break-a-fast\/\">coffee<\/a> and <a href=\"https:\/\/betterme.world\/articles\/is-matcha-or-green-tea-better-for-weight-loss\/\">tea<\/a>. If you would like some sweetener in your tea or coffee, switch to stevia.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Reduce_Your_Alcohol_Intake\"><\/span><b>3. Reduce Your Alcohol Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As stated above, alcohol has a lot of hidden calories and prevents your liver from breaking down fats.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-30351 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606-1024x576.png\" alt=\"focus on health not weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/Frame-3606.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Avoid_Added_Sugar\"><\/span><b>4. Avoid Added Sugar<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can consume naturally occurring sugars, like for example, in fruits, but keep away from added sugar. This is usually found in sodas, pastries, and sweeteners such as sugar and high-fructose corn syrup.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Eat_Healthy_Fats\"><\/span><b>5. Eat Healthy Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0Like carbs, fats are often mistakenly considered an enemy of a healthy diet. It is true that there are certain fats that only harm your health, however, healthy fats are essential for your body, and are an inseparable part of any balanced diet. These can be found in avocados, nuts, and seeds. You can also consume healthy fats from fatty fish such as salmon, tuna, sardines, mackerel, and trout.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Consume_Fiber-Rich_Foods\"><\/span><b>6. Consume Fiber-Rich Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Foods that are high in fiber keep you fuller longer, thus helping you not go over your calorie budget. Examples of such foods include (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/high-fiber-foods\/art-20050948\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li style=\"list-style-type: none;\">\n<ol>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Grains such as quinoa, barley, oatmeal, and popcorn.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nuts and seeds such as chia, almonds, and pistachios.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Vegetables like turnips, Brussels sprouts, cauliflower, sweet corn and carrots<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fruits like apples, bananas, oranges, and pears.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Beans and legumes, including split peas, lentils, black beans, chickpeas, kidney beans, and others.<\/span><\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter wp-image-30252 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-5-1024x576.jpg\" alt=\"how to slim muscular legs\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<div class=\"mceTemp\"><\/div>\n<h3><span class=\"ez-toc-section\" id=\"7_Reduce_Your_Stress_Levels\"><\/span><b>7. Reduce Your Stress Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Try yoga and meditation, avoid alcohol as it makes things worse, carve out some time for your hobbies, take a vacation, speak to understanding friends and family members. Seek therapy for matters that cannot be fixed by any of these other methods.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Sleep_More\"><\/span><b>8. Sleep More<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lack of enough sleep boosts cortisol production, which makes your body hold on to fat, which settles mostly in your belly and extends to the love handles. Getting enough shuteye will not only help you lower cortisol levels and fight stress, but also will leave you less time for eating and consuming calories, in such a way promoting weight loss.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Lower_Your_Calorie_Intake\"><\/span><b>9. Lower Your Calorie Intake<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are wondering what is the cause of love handles, take a look at how much you eat every day. Consuming more calories than you need over a long period of time means gaining weight and fat. To lose body fat and love handles, cut your daily caloric intake by at least 500 calories. This amounts to a 3500 calorie reduction per week and will help you lose 1 to 2 pounds a week.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Exercise_More\"><\/span><b>10. Exercise More<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">And not just the above-listed workouts. Remember that spot reduction is a myth. Add a number of these workouts to your routine, which should include cardio and weight lifting.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Love_Handles_Genetic\"><\/span><b>Are Love Handles Genetic?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">They can be. Some people are genetically disposed to getting love handles. However, a healthy diet, a proper workout routine, and decreased stress levels can help you get rid of them.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Lose_My_Love_Handles_In_A_Month\"><\/span><b>Can I Lose My Love Handles In A Month?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>There is nothing to love about love handles. The faster they are gone, the better. So how long will it take you to lose love handles? Unfortunately, there is no standard answer to this question for several reasons, such as:<\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"You_Cannot_Spot-Reduce_Fat\"><\/span><b>You Cannot Spot-Reduce Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>Despite thousands of exercises on how to get rid of love handles, the truth is that you cannot spot reduce fat. When you diet and exercise for fat loss, you shed fat evenly and throughout your body. It may take you a while to lose these muffin tops depending on how fast you reduce your overall body fat.<\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Body_Composition\"><\/span><b>Body Composition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>We all have different body types. Some are slim, masculine, or curvy. Depending on your physique, you may be identified under the mesomorph, ectomorph, or endomorph body type. There are unique characteristics of these body types that affect weight gain and weight loss.<\/p>\n<p>For example, ectomorphs have little body fat and muscle, yet struggle to gain weight. Endomorphs, on the other hand, have a shorter stature, and they easily put on muscle mass. But unfortunately, they encounter more weight loss challenges due to a slower metabolism. The differences in these body types also affects how fast you get rid of your love handles.<\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"The_Amount_Of_Fat_You_Have_To_Lose\"><\/span><b>The Amount Of Fat You Have To Lose<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>How fast you lose your love handles is also affected by the amount of fat you have to lose. Of course, you take longer if you have more fat storage.<\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Consistency\"><\/span><b>Consistency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>Consistency is the secret to any successful body transformation. Because you cannot lose fat overnight, you must stay consistent with healthy lifestyle practices that help you lose fat long-term. Eventually, these practices become habits, and you might not even realize when you reduce or get rid of your love handles.<\/p>\n<p>But despite these factors, following a healthy lifestyle, exercising, and eating right can make you start seeing a difference in no time. Keep putting in the work; over time, you will bear the fruits of your hard work.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer to &#8216;what is the cause of love handles&#8217; is quite varied. Although genetics, age, alcohol intake, and lack of sleep can possibly cause the problem of excess fat near your hips and waistline, however, weight gain and extra fat are at the top among the causes of love handles. There is no secret to losing love handles. You will need to put in work at the gym (or at home for home workouts), make healthier food choices, watch your calorie intake, and sleep more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, make sure to speak to your doctor before attempting any new diets or workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Is_The_Cause_Of_Love_Handles\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><strong>DISCLAIMER:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><strong>SOURCES:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nbcnews.com\/better\/lifestyle\/15-minute-full-body-hiit-workout-no-equipment-required-ncna977711\"><span style=\"font-weight: 400;\">A 15-minute full body HIIT workout \u2014 no equipment required<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nbsnews.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/abdominal-fat-and-what-to-do-about-it\"><span style=\"font-weight: 400;\">Abdominal fat and what to do about it<\/span><\/a><span style=\"font-weight: 400;\"> (2019, health.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubs.niaaa.nih.gov\/publications\/aa72\/aa72.htm\"><span style=\"font-weight: 400;\">Alcohol Metabolism: An Update<\/span><\/a><span style=\"font-weight: 400;\"> (2007, pubs.niaaa.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellhealth.com\/cushings-syndrome-overview-2616549\"><span style=\"font-weight: 400;\">An Overview of Cushing&#8217;s Syndrome<\/span><\/a><span style=\"font-weight: 400;\"> (2019, verywellhealth.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/high-fiber-foods\/art-20050948\"><span style=\"font-weight: 400;\">Chart of high-fiber foods<\/span><\/a><span style=\"font-weight: 400;\"> (2018, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellfit.com\/how-your-body-shape-changes-with-age-2223440\"><span style=\"font-weight: 400;\">How Your Body Shape Changes With Age<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellfit.com)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/lifestyle\/blog\/3629\/myths-and-misconceptions-spot-reduction-and-feeling-the-burn\/\"><span style=\"font-weight: 400;\">Myths and Misconceptions: Spot Reduction and Feeling the Burn<\/span><\/a><span style=\"font-weight: 400;\"> (2013, acefitness.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.sleepfoundation.org\/articles\/sleep-linked-gains-abdominal-fat\"><span style=\"font-weight: 400;\">Sleep Linked to Gains in Abdominal Fat<\/span><\/a><span style=\"font-weight: 400;\"> (2020, sleepfoundation.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mensjournal.com\/health-fitness\/10-best-moves-lose-your-love-handles\/\"><span style=\"font-weight: 400;\">The 10 Best Moves to Lose Your Love Handles<\/span><\/a><span style=\"font-weight: 400;\"> (n.d, menshealth.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.verywellhealth.com\/the-cortisol-weight-loss-controversy-3233036\"><span style=\"font-weight: 400;\">The Cortisol Weight-Loss Controversy<\/span><\/a><span style=\"font-weight: 400;\"> (2020, verywellhealth.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/diet\/features\/the-truth-about-beer-and-your-belly#1\"><span style=\"font-weight: 400;\">The Truth About Beer and Your Belly<\/span><\/a><span style=\"font-weight: 400;\"> (2010, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/diet\/features\/the-truth-about-fat#1\"><span style=\"font-weight: 400;\">The Truth About Fat<\/span><\/a><span style=\"font-weight: 400;\"> (2009, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.sciencedaily.com\/releases\/2017\/08\/170824101756.htm\"><span style=\"font-weight: 400;\">This is how belly fat could increase your cancer risk<\/span><\/a><span style=\"font-weight: 400;\"> (2017, sciencedaily.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319236\"><span style=\"font-weight: 400;\">Ways to lose subcutaneous fat<\/span><\/a><span style=\"font-weight: 400;\"> (2017, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/diet\/what-is-visceral-fat#1\"><span style=\"font-weight: 400;\">What Is Visceral Fat?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.livestrong.com\/article\/400271-why-am-i-losing-weight-everywhere-but-my-love-handles\/\">Why Am I Losing Weight Everywhere But My Love Handles?<\/a> (2018, livestrong.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>What Is The Cause Of Love Handles And How To Get Rid Of Them? The question &#8216;What is the cause of love handles&#8217; is quite familiar to many men and women. This stubborn fat on the abdomen&#8217;s side can be quite frustrating to get rid of even to people who work out regularly. However, despite [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":10419,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,75],"tags":[],"coauthors":[109],"class_list":["post-8367","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Is The Cause Of Love Handles And How To Get Rid Of Them Once And For All? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 WHAT IS THE CAUSE OF LOVE HANDLES? \u27a4 Find out what causes them, and effective ways and workouts to get rid of them once and for all.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Is The Cause Of Love Handles And How To Get Rid Of Them Once And For All?\" \/>\n<meta property=\"og:description\" content=\"\u2605 WHAT IS THE CAUSE OF LOVE HANDLES? \u27a4 Find out what causes them, and effective ways and workouts to get rid of them once and for all.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/What-Is-The-Cause-Of-Love-Handles-And-How-To-Get-Rid-Of-Them-Once-And-For-All.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"22 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3\"},\"headline\":\"What Is The Cause Of Love Handles And How To Get Rid Of Them Once And For All?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/\"},\"wordCount\":4528,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/What-Is-The-Cause-Of-Love-Handles-And-How-To-Get-Rid-Of-Them-Once-And-For-All.jpg\",\"articleSection\":[\"Fitness\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">What Is The Cause Of Love Handles And How To Get Rid Of Them?<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The question 'What is the cause of love handles' is quite familiar to many men and women. This stubborn fat on the abdomen's side can be quite frustrating to get rid of even to people who work out regularly. However, despite how frustrating love handles are to get rid of, you can still do away with them. It just requires some dedication and lifestyle changes on your part. A healthy diet that creates an adequate caloric deficit and regular workouts are the two most effective methods of banishing excess fat from all over your body, and love handles are not an exception. There are a whole lot of exercises that target the back, abs, and hips,\u00a0 tone your obliques and stomach, increase your energy expenditure and boost your metabolism. So, if you are wondering what is the cause of love handles and how to get rid of love handles, then this article is exactly what you need!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Love Handles?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">First things first, what are love handles? Love handles are excess fat depositions near your hips and belly.<\/span><span style=\\\"font-weight: 400;\\\"> This is the pinchable fat on both sides of your stomach that leads to a \\\"muffin top\\\" when you wear tight underclothes, jeans or shorts. <\/span><span style=\\\"font-weight: 400;\\\">Although those pieces of clothing are often blamed for the creation of love handles, in reality, they only make them more prominent.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is The Cause Of Love Handles?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you are wondering, 'What is the main cause of love handles?,' fat retention is the main culprit of love handles. However, love handles, like other belly fat, in general, is caused by other factors. They are:<\/span>\\r\\n<h3><b>1. 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Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"22 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f17673def6e76d2649ffa32b13f712e3"},"headline":"What Is The Cause Of Love Handles And How To Get Rid Of Them Once And For All?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/"},"wordCount":4528,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/What-Is-The-Cause-Of-Love-Handles-And-How-To-Get-Rid-Of-Them-Once-And-For-All.jpg","articleSection":["Fitness","Weight Loss"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">What Is The Cause Of Love Handles And How To Get Rid Of Them?<\/h2>\r\n<span style=\"font-weight: 400;\">The question 'What is the cause of love handles' is quite familiar to many men and women. This stubborn fat on the abdomen's side can be quite frustrating to get rid of even to people who work out regularly. However, despite how frustrating love handles are to get rid of, you can still do away with them. It just requires some dedication and lifestyle changes on your part. A healthy diet that creates an adequate caloric deficit and regular workouts are the two most effective methods of banishing excess fat from all over your body, and love handles are not an exception. There are a whole lot of exercises that target the back, abs, and hips,\u00a0 tone your obliques and stomach, increase your energy expenditure and boost your metabolism. So, if you are wondering what is the cause of love handles and how to get rid of love handles, then this article is exactly what you need!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Are Love Handles?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">First things first, what are love handles? Love handles are excess fat depositions near your hips and belly.<\/span><span style=\"font-weight: 400;\"> This is the pinchable fat on both sides of your stomach that leads to a \"muffin top\" when you wear tight underclothes, jeans or shorts. <\/span><span style=\"font-weight: 400;\">Although those pieces of clothing are often blamed for the creation of love handles, in reality, they only make them more prominent.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is The Cause Of Love Handles?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">If you are wondering, 'What is the main cause of love handles?,' fat retention is the main culprit of love handles. However, love handles, like other belly fat, in general, is caused by other factors. They are:<\/span>\r\n<h3><b>1. Cortisol<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">This metabolic hormo ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/","url":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/","name":"What Is The Cause Of Love Handles And How To Get Rid Of Them Once And For All? - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/What-Is-The-Cause-Of-Love-Handles-And-How-To-Get-Rid-Of-Them-Once-And-For-All.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 WHAT IS THE CAUSE OF LOVE HANDLES? \u27a4 Find out what causes them, and effective ways and workouts to get rid of them once and for all.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/What-Is-The-Cause-Of-Love-Handles-And-How-To-Get-Rid-Of-Them-Once-And-For-All.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/What-Is-The-Cause-Of-Love-Handles-And-How-To-Get-Rid-Of-Them-Once-And-For-All.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/what-is-the-cause-of-love-handles\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"What Is The Cause Of Love Handles And How To Get Rid Of Them Once And For All?"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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