Love handles can be challenging to get rid of, especially since the fat sits in an area on your body that doesn’t get a lot of activity. Exercising could be one smart way to help get rid of them. However, it’s not the only option.
There are plenty of weight loss methods that can help with overall fat reduction, including those stubborn love handles. While it is going to take a bit more time and dedication than achieving the same goal with regular exercise, it isn’t impossible.
Here are ten ways to lose those love handles, no exercise required.
10 Ways to Lose Your Love Handles (sans exercise)
1 – Cut Down On Sugar
Sugar is an excellent source of fuel for our bodies to help power us through periods when we’re highly active. But what about if we don’t get the activity we need to burn through it?
If it’s left to sit without being used, sugar ends up converting to fat. Then, our bodies store it for later use when our sugar reserves are gone, and we need an extra boost. Since sugar gets converted to fat, the first step to melting off those love handles is to cut back on added sugars.
This commitment includes cutting back on all the sweets like cookies and cakes. Also, you should cut out sugary sports drinks and sodas. Having too much sugar can also lead to other health problems, like the onset of diabetes, high blood sugar, and circulatory problems like clotting.
Fortunately, the natural sugars in fruits have different chemical makeup than additive sugars. So try eating a sweet Honeycrisp apple the next time your body craves something sugary.
2 – Keep Active
While you’re not outright exercising, you’re going to have trouble with losing weight without staying at least somewhat active. For your body to start the chemical processes involved in fat reduction, you need to use up enough energy reserves for your body to start tapping into that fat to fuel itself.
Try to keep active throughout your day. Do chores like laundry that require physical movement, or try walking instead of driving short distances to local stores. Stay on your feet and busy a moderate amount throughout the day. Thus, you should be able to at least burn through some of your energy reserves, helping you reduce fat if you are on a low sugar diet.
3 – Limit Harmful Fatty Foods
Much like sugars, fatty foods can also lead to fat build-up and fat retention. Avoid saturated fats since they can’t be as easily broken down by your body. This accumulation leads to fat retention and storage.
Instead, opt for foods with unsaturated fats. These unsaturated fats will help you feel full faster, curbing your calorie intake while also enabling your body to break them down for use elsewhere.
Unsaturated fats can be found in a variety of foods, such as vegetable oils, peanuts, and peanut oils, fatty fish, and other nuts. Even if you are on a low-fat diet, there are plenty of healthy snacks you can eat to curb your cravings.
4 – Relax
When we say relax, we don’t mean just loaf around the house all day like a lump. Stress can harm a variety of body systems. But most importantly, it can affect your weight.
Cortisol is released under stress, which is natural under short term circumstances. Prolonged stress can cause too much cortisol in the system, though. The outcome leads to a variety of side effects, including weight gain. Try to spend some time each day to relax and destress, giving your mind and body a break from the day to day frustrations.
5 – Bulk Up On Your Proteins
Increasing the amount of protein you eat can also help indirectly get rid of those love handles. Proteins are very filling. This satiety means you’ll be less likely to snack later on in the day. On top of this, the chemical reactions proteins use to build muscle, and many of their other uses use fat as an energy source to help fuel them. Proteins also help specifically reduce belly fat and love handles.
6 – Cut Back On Alcohol
Alcohol has many adverse effects on the body, but there are a few that are directly related to your body’s weight. Alcohol acts as a sedative, slowing down your body’s function and reducing adrenaline.
It boosts the activity of the parasympathetic nervous system, which plays a significant role in regulating appetite.
This increased activity leads to a larger appetite. Plus, it leads you to eat more than you usually would. Alcohol can also slow down the body’s metabolism, meaning that you won’t process and burn off calories as quickly as usual.
7 – Stay Motivated
It can be surprising how much a positive attitude can subconsciously affect your day to day actions. Staying motivated and not letting yourself get discouraged can help with weight loss by merely increasing your chances of continuing healthy habits and staying on track.
If you start getting discouraged, you’ll be more likely to cheat on your diet. You might even become less active or even give up entirely and gain even more weight in the process. It’s essential to keep yourself motivated and to remember that weight loss is a process.
The first few pounds usually go quick, but after a point, getting rid of the deep fat can take a while. No matter how tough it gets, don’t give up.
8 – Avoid Processed Foods
Processed foods often contain a lot of ingredients that are bad for your overall health. They aren’t necessarily toxic to your body. However, they aren’t easily processed, leading to increased weight gain, increased blood sugar, and a variety of other issues if you eat too many of them.
Stick to unprocessed foods like lean meats, fruits, vegetables, and whole grains. If you are looking for a snack and want to avoid processed foods, consider picking up some organic flour and some fresh ingredients, and try your hand at baking.
There are plenty of flours that offer a lower-carb alternative like buckwheat and rye as well. Then, you won’t have to feel as guilty about your snacking. Since processed foods can have a significant impact on your weight, you’ll see a noticeable difference once you cut out things like fast food and tv dinners.
9 – Pay Attention To Your Hunger
It’s essential to pay attention to how you feel after eating. Eating slowly and being mindful of your appetite can help prevent you from overeating, as well as help you feel less bloated after eating a meal since you won’t overeat and stuff yourself.
Your body doesn’t necessarily send the signal that you are full right away, which often leads to a feeling of bloating after a large meal. Eating more slowly and savoring your food helps you better keep track of when your body is full.
Practicing mindful eating habits can help directly reduce your weight by decreasing your food intake. In turn, you’ll decrease stored fat. Additionally, plan to eat more frequent smaller meals rather than more substantial meals. This habit can help keep your body more consistently fueled. It also enables you to eat less throughout the day.
10 – Stay Hydrated
Most people don’t realize just how critical water is to your body’s vital functions.
Water helps with the following processes:
- Regulating your cellular metabolism
- Flushing toxins from your body
- Balancing your body fluid.
The problem that most people encounter is that they opt for sugary sports drinks to stay hydrated. And those drinks add up to a lot of extra calories. The good thing about sports drinks is that they provide an extra energy boost in the form of sugars and electrolytes, helping you keep hydrated and energized through heavy workouts. If you’re not working out, though, these sports drinks will merely do more harm than good.
Energy drinks increase your water retention, which leads to more water weight gain. Also, they can cause some bloating. Finally, the extra sugars can easily be converted into fat, doubling down on the weight gain.
Water provides many of the same benefits, keeping you hydrated as well as clearing out substances that can lead to fat retention. Water is essential to most of your body functions, so staying hydrated will not only help with weight loss but will help you feel healthier overall as well.
If you are trying to get rid of love handles without exercise, it’s certainly possible. However, it will take a lot longer than using a combination of proper diet and exercise.
There are plenty of ways to help lose weight without exercise, though. And by following these ten tips, you’ll be able to get rid of those love handles with patience and discipline.
Just be sure to stick to your healthy eating habits and try to keep relatively active throughout the day. The most important thing is to stay on track and stick to your diet and restrictions. No matter how long it takes, don’t lose hope, and eventually, you’ll shed those love handles, feeling happier and healthier about your body.