8 Tips to Lose Love Handles Faster

Follow these 8 simple steps to lose love handles faster and more efficiently. These workout and diet tips will help you get rid of excess lower back fat and reduce love handles.
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The love handle area is a perfect spot for your body to store and retain fat. This fat sits right above the hips, close to your center of mass, which makes it cost very little energy for your body to maintain even if you're working out and staying very active. This innately makes most people's love handle fat very stubborn, especially in comparison to other distal areas like your face and hands.
So one of the first things that you have to understand is that the fastest way to lose your love handles is to stay consistent over time. It takes time to burn fat, especially from the love handle area because it’s one of the last spots where body fat gets burned partly due to hormonal and biomechanical aspects. There are certain places in the body where excess body fat impairs movement more than others. That’s why it's pretty much unheard of for anyone to have stubborn fat around their hands. Our bodies are incredibly smart machines and after thousands of years of evolution, each of our bodies understands that storing fat around the love handles is much more preferable to storing fat around your hands because that would impact your movement capacity too much and from a leverage perspective it would cost much more energy to maintain.
So essentially your body is only going to start using love handle fat for energy when it's out of other options. That's why it's crucial that you stay consistent with eating a healthy diet for at least a certain time period like 6 weeks to a few months before moving into maintenance. In the beginning, you might notice that you’re losing a lot of fat around areas like your face, arms, and legs, but not much from your love handles and belly. Many times people don't realize that this is totally normal and they become discouraged leading them to quit and start back up again with a bunch of excess fat that they have to now once again burn off to get to those love handles. So the fastest way to lose love handles is to not constantly restart at square one, but rather continue to lose body fat until your love handles will eventually disappear.
And to get that done one of the best things you can do that works across the board is cut Out ALL Simple Sugar. When I say simple sugars I'm referring to the kind of sugar you find in products like Coca-Cola, donuts, and cookies. These are the easiest types of calories to overconsume in very large quantities without even realizing it. For example, it's extremely easy to eat 1,000 calories of ice cream or drink thousands of calories from sugary beverages. And all that sugar is very unlikely to fill and satisfy your stomach. Instead, it's likely to give you a huge sugar crash and you'll feel even hungrier soon afterward.
We know from multiple studies that sugar has a minimal effect on satiety, meaning people usually consume sugary calories on top of the calories they already consumed or will consume throughout the day. (1) Cutting out simple sugars is one of the best things you can do to lose love handles faster. You’ll find it much easier to maintain a calorie deficit, which helps you get leaner over time.
Now this doesn't mean you have to avoid sugars in foods like fruits because there are a couple differences between sugar from fruits and sugars found in processed food. For example fruit contains a decent amount of fiber, which slows down the speed at which the sugar gets digested, and it also is effective at increasing fullness because fruit contains significantly fewer calories per 100 grams compared to many foods especially processed foods with added simple sugars. Plus fruit also contains much more micronutrients that benefit your health and body composition overall.
But in general to get to those love handles faster you want to Focus on Eating all sorts of Single-Ingredient Foods with a Low-Calorie Density, whcih obviously isn't just limited to fruit. The concept of burning fat is very easy you have to consume fewer calories than you use, but in practice it happens to be much harder than that primarily because of hunger. Most diets fail because they leave people feeling too hungry, Leading them to undo all the hard work they put in over days, weeks, or sometimes even months due to rebound binge eating.
The best solution I've found for this is to make single-ingredient foods with a low-calorie density the foundation of your diet. This was well-documented by a study published in the American Journal of Clinical Nutrition. (2) The researchers told people that they could eat as much as they wanted for five days on two different diets. One was a high-energy diet made up of calorie-dense foods like sweet desserts and fatty meats. Meanwhile the other

[@jawadtajwarmehrab9161]

-Fasting -Carb Cycling -Overall caloric deficit -Compound lifts -Fat burning foods -Higher satiety index foods -Solid 8 hour sleep -Cutting off refined carbs and sugar -More whole grains and fiber These are what I did and it helped me loose fat.

[@lorcan8484]

No not fasting

[@lorcan8484]

Eww no whole grains or fibre.

[@LolAsdov]

Fasting would slow your metabolism

[@ivt8]

@@lorcan8484 Eh I don't believe he means fasting for 24+ hours straight. By doing intermittent fasting for 18-24 hours does not slow down metabolism, but when you eat, you gotta make sure you eat at least your daily resting consumption of calories, or else you get slower metabolism.

[@jaredpatterson1701]

@@LolAsdov haha hello caffeine pills 😎✌

[@hectortarraza1723]

It’s like he knows what I’m struggling with.

[@BusterDarcy]

Probably because it’s what most of us are struggling with ;)

[@thechosen1724]

Likewise

[@blazinchalice]

Wait until you hit 50 haha

[@usamaali009]

No bro it's like every one has it even i have it little

[@BusterDarcy]

@@blazinchalice yeah I’m 43 and have to say these past three years have been… different. Used to be I could eat whatever I wanted and only really exercise for a month or so to fix things if my body got off track. Now I have to seriously work my butt off just to maintain, and trying to drop the weight I so easily put on is an uphill battle. I can only assume it gets harder at 50, but I’m hopeful now that I’m putting the work in consistently I’ll at least have a physique that is fit and healthy so I’m not trapped in undo mode and can just focus on maintenance.

[@JOkERBIDEN]

Walking combined with intermittent fasting has helped me lose 70lbs. (Including my stubborn belly fat and love handles) 😊 I’m so happy now. Took me 40 years but I now have abs.

[@jackfrost9561]

You got abs from walking?

[@ralph7862]

@@jackfrost9561 ofc no lol

[@JOkERBIDEN]

@@jackfrost9561 abs were always there obviously…they were just hidden under about an inch or so of fat. Now they aren’t…because of walking.

[@schreehowarth9936]

Took you 40 years.. I don't have 40 years.. lol

[@JOkERBIDEN]

@@schreehowarth9936 …every passing second is a chance to turn it all around my friend. It took me 40 years to realize that…and 5 months to see results once I put the boots on the ground.

[@sidraferoze3474]

1. Stay consistent. 2. Cut out all simple sugar. 3. Eating single-ingredient foods with a low calorie density. 4. Focus on building muscles, rather than burning calories and fats 5. Walking more. 6. Convert your diet to a matador-style dieting approach. 7. You shouldn't bother with love-handle specific exercises.

[@TheSorrel]

This is actually the only helpful weight loss channel on KZbin

[@scottabergermd]

Phenomenal video. I have watched several of yours and they may be the very best I’ve seen, in terms of how the information is presented both academically (showing studies), in conjunction with the video that is presented in the background and script that is obviously very well written = the BEST EDUCATIONAL MATERIALS I’VE SEEN. Well done!

[@xerveschex5761]

I found cabbage soup to be the perfect go-to meal for my diet. It's just four ingredients: chopped cabbage, diced sausage, diced chives, and chicken base. Boil till the cabbage softens a bit (not too soft) and ladle out a few scoops. It'll fill you up fast, keep you satiated, perfect for keto, low cost, and for anyone else who's picky, just add some brown rice for them and they'll love it too.

[@gregcrane4953]

Always great info! To your health!

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Appreciate the advice and your delivery is unbeatable much love

[@psyco_sk]

The only trainer I love, respect and take seriously. Thanks for all the hardwork you put in to help make our bodies and inevitably our lives better. ❤️

[@AlfonsoSprohnle]

What a great video. Amazing research and explanations. Thank you!

[@unedited2716]

Right on. Thanks for helping and giving us the knowledge to achieve and improve our happiness.

[@andreabalazs_]

Max is the Best trainer ever! He tells you every details you need to know for help you to create your dream body/shape. I am very grateful that I found him on yt. I learnt a lot and I might will try his online workout plan too

[@Rocherron]

You are always insightful!

[@TomasGO85]

Thanks for the honesty saying there is no specific exercise for that; it needs to be a multi focus approach 💪💪💪

[@michaelnelson7305]

great video, keep'em coming

[@thapowerexchange]

This was extremely helpful and it answered a lot of questions

[@junaidmzafar]

Thank you. This is what I needed to hear

[@SuperhumanUnchained]

Great video thanks for the upload

[@carlosa.9806]

Awesome informational video !!!!!!! and so true. keep'em coming

[@okjeelanijeelani3392]

Very nice explain sir God bless you and your family

[@dibyaenglish6604]

It helped a lot!! Thanks bro!!

[@priyankamishra4116]

Thank you so much for the information,great help

[@courtlaw1]

One of the best channels on the internet. No BS here is what you need to do with information that is available to research.

[@maximmortal3170]

Great video, my brother. Thank you!

[@FluksWorkouts]

Awesome video!

[@jaredpatterson1701]

Yep. All great points! Controlling insulin resistance helps too. I fasted, ate lots of salad with vinegar (vinaigrettes, which actually stop blood sugar from spiking), basically eliminated carbs, walked, ate a lot of fiber, weight trained, got my sleep, high protein intake, calorie deficit, and ta-da! Lost weight. Refined / heavy processed foods will almost 100% give your body the calories on the package. But vegetables are harder for us to digest with tough fibers, which means you actually get a little bit less calories overall! And I'll throw in a bonus for you, whenever you feel like binging, eat leafy greens (spring mix, spinach, cabbage, collards etc.) IDK if there's a study on it, but I've found they reset my mental mind.

[@Jardanonym]

Whenever you feel like binging, eat dog's poops. IDK how, but it helps and definitely it's full of fibre 🤣

[@jaredpatterson1701]

@@Jardanonym 🤔

[@1Diabolicalgenius]

This was a perfectly timed random video on my weight lost journey. Thank you so much. I won't get discouraged.

[@PresiMinchev]

Another great video about the understanding of male body fat.

[@nietzschesayshi2569]

Thanks for this video. It gave a lot of super helpful Information. Love from Germany.

[@miguelangelperez2849]

Thanks, your videos are amazing!

[@depekthegreat359]

You are extremely so right and I am slowly working out mainly in my house daily and planning to do my other men's workout in only a men's gym not just to compete in a men's bodybuilding competition but to be one of the most strongest respective men daily and ever in this world and other planets,good friend!!!I am extremely so serious about my health and fitness and even when I would be getting teased and humiliated by the jealous people,I must achieve my goal even when I am working even sadly,my parents did not want to support my aim,good friend!!!LONG LIVE,GOOD FRIEND!!!🏋️‍♂️

[@clubracer6]

Great info, thanks! You make it sound so easy… which it is if you just commit.

[@universeusa]

Awesome 👏 video 🙏

[@maunashzz]

Thanks master see you in the winters fully shredded

[@sillyorca3865]

Dude I swear your videos are so helpful! You are the best teacher I have ever learned from. You give so much information and details in your videos man. I really appreciate you bro.

[@23Jpro]

Needed this

[@sahirupriyashandesilva7458]

this guy is so talented and so helpful to beginners.very nice work brother keep it up ❤️🇱🇰

[@what_tha_what]

This is scary, was just thinking this yesterday to myself, how intuitive and coincidental...I will try this, thank you!

[@FastEddie86]

Another great video

[@MountainRat]

Good video man. 👍👍

[@LilApostleX]

Man bro this is the one thing i was thinking and this video just pops up lol 😂 just gotta stay consistent thanks for the content 💯

[@rajrocky8539]

Thanks a lot for the detailed info, really appreciate your clear explanation

[@damonsalvatore6379]

best exercise to get rid of love handles is called - liposuction. thank me later 🤣😁😂

[@123alexkong]

Grateful to know that losing fat everywhere else while the belly keeps the fat is normal, was almost discouraged. Plus, more encouragement to really focus on muscle workout you da bomb~

[@htconex19062012]

Excellent video

[@cameronjohnson1077]

Thank you Insightful

[@LEOFADS]

Great video

[@FarbotBurunetNia]

Thank you.

[@conspiracy716]

This video was very informative. Great vid 💪🏾

[@conspiracy716]

I work out 4 to 5 days a week in the morning. Cardio and weight lifting (30 minutes to 1hr each session) 7 hours of sleep Drink majority water through your days. (Cut out the pop and juice and sugary coffees) not saying go cold Turkey but moderation Yes burn more calories than u intake. Also from time to time I intermittent fast. 16 hours I don’t eat and 8 hours I do eat.

[@yadavyogesh]

Best informational video on internet.

[@BlackAdam10]

I’ve been watching many videos for diets and exercises but for me you are the winner for all. I am from Greece and I didn’t even go to nutritionist. I just studied all of your videos and believe me I saw results. You gave me the idea for fasting and many tricks that i didn’t know before. God bless you and god bless America !!!!

[@yiman7370]

Chill out lol, most Americans eat trash. Mediterranean diet is the best

[@pandafexx]

Hey brother thanks for all your videos

[@lectiongamer1614]

I love you ..you know I used to stop continuing my workout because I never notice change in love handles,hip fat but I seen different only other part very quickly that I got demotivated.

[@andrewlester4465]

I’ve had a gastric Roux-en Y and found that to maintain a constant workout and diet post-op, I work really hard to watch my calorie intake vs. workouts. Then I take a week where I eat more liberally, but still direct myself to healthy choices with a calorie surplus. It makes my overall weight loss plateau every so often, but I’m not miserable and don’t crave crappy food all the time. A pizza and a couple beers is still great, but it isn’t constantly on my mind. I’m glad that this video is dedicated to newer healthy planning that is both backed by science and common sense.

[@loveiswinner8539]

This guy is legend ✌🏽

[@WhiteChocolate444]

Thank you

[@g3ry929]

Thank you 💯✌🏽

[@sujithwanigasekara5453]

Thanks

[@Flamemonkez8]

Nice!

[@aayushjiteshshah5110]

Superb bro

[@BrianBrick-uo3xi]

Awesome video brother 👍 🇯🇪⭐️

[@leninkumar9866]

Bro...I am the big fan of you.. I am from tamilnadu, india.

[@biplovenepali4911]

i will try

[@LearnTrainPlay]

Always love your videos. Was not over weight but wanted to get lean so I started HIIT training 5 days a week and tracking my calories while implementing a strict diet. Within a couple of weeks I could see the difference and am still training and eating well even though the weight loss has plateaued. I can't really lose much more but would like to for a little while out of curiosity, just don't want to be weak and hangry from a super low calorie diet.

[@TheRogueJedii]

Fasting can help with plateaus, research about 24hours or more fasting

[@jaicobbward]

Watch a single david goggins video, and that plateau will fix itself, I promise

[@LiveOptimistic26]

I love watching your videos. Following them can help solve maximum of the health and fitness related problems. 🤘🏻

[@eltigre6222]

When i watch this, i did it well before watching this. Thank you mike

[@okjeelanijeelani3392]

Super sir.

[@danieljustice92]

Thank you for this video the information was very helpful I’ve been losing weight and I’ve lost 60lbs so far so I’m making steady progress but I learned a bit here which will help and I’ll take every advantage I can get

[@mad2403]

I love how accurate your videos are and I absolutely agree with cutting sugar from your diet specially sodas I gave up soda and it was a game changer I lost weight and also I don't get super hungry either consuming less sugar kinda decreases your appetite

[@rounaksubramanian1686]

Very well said bro about this topic and about 8 tips for losing love handles and keep it up and keep training hard and be strong always and stay healthy and be positive and happy always but never give up on your dreams

[@netsainjovo]

Very well explained I was about to give up ,coz I'm loosing fat everywhere except for back fat/ love handles, thank you for encouraging 👌🏽

[@scottwiseman2966]

Where are links.

[@jayduke8554]

This is, singularly, the best video, I believe, I have ever listened to regarding this topic 😊

[@dragonking7350]

Wow before i was overweight but now thanks to you i am lean and have the correct body size and muscles

[@antsara9218]

nice!

[@amirshahivand1534]

Awesome

[@DadPlaysBass]

I was fat, sedentary, 30% body fat, 270lbs and 6’1” height. 6 months ago I started fasting and keto diet and lost 60lbs but was struggling hitting plateaus in the past 2 months, I was still fat and had no muscles, so I decided to do the unthinkable for me, I signed up for a gym and kept going without missing a day, it’s been 10 days and I’m eating way more than before, I’m eating 2500 calories a day instead of 1500, and I already lost 4lbs and gaining muscle. Lifting will definitely get rid of undesirable fat and make you look good. Diet, cardio (hiit) and lifting… there’s no fat in this world that will survive that

[@aleenrozario8323]

If you are from India please let me know how do you calculate the body fat percentage. If it is form machine Machine then don't tell me.

[@Cherry_Art_World]

Good video... appreciate from india..

[@JoaoRibeiroAL]

MASTERPIECE

[@legion5648]

oh have you guys tried steamed brocolli with italian seasoning put in afterwards and shaken up they taste amazing

[@edbredin6406]

Thanks for that information. I have back trouble and can't really lift 🏋 weights. I eat healthy and I'm on a course of Emsculpt. What's your opinion on that

[@avenger3205]

Nice

[@dhavalrana5902]

These videos have helped me greatly. I’d like to ask if combining intermittent fasting with the matador diet is okay? I prefer not eating in the mornings for many beneficial reasons.

[@wasap029]

Don't waste your time here contact Dr Wilson he can help you and you get fast results and he help in different types of problem okay..,

[@wasap029]

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[@wasap029]

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[@rob3r7jr]

I started 2021 with 117kg (257 lb), after two years of exercise, diet and some medication I'm already with 100kg (220 lb). It's a hard way, but we can do it.

[@eddiesandoval2234]

fast to feast + carnivore diet 3 months 41 lbs and going 1 big meal at day enough water throughout out the day side effects are muscle gain mental clearness more strength less time in the restroom. you might want to really think about this if you think you will mind the side effects or miss spending 15-30 mins in the restroom

[@Willmelendz]

Damn, this video is so informative. Thanks for sharing. I’ve been maintaining , and everything you mention is applies. 💯

[@guitardedzach]

I lost 50 lbs on carnivore last year, then got lazy. Back on after 6 months but I'm not seeing much results since I've already lost all my easy weight. I started taking weekly pictures and that makes it easier to spot the small differences. And it makes me less likely to lose motivation again.

[@lovesahota7194]

Sir,Please explain the cause and solution for hair loss

[@leticiasugianto6509]

Nice video. I lost 30kg in the span of 3 years. But the love handles still exist and its very visible. Your video convinced me to stay on my weight training instead of all those love handles exercise videos all over youtube. Hopefully I will get some results in near future

[@jgoldian47]

For me its the lower ab fat I'm definitely seeing it slowly shrink buy man I totally underestimated just how much fat I had to lose to get from 12% bodyfat to 9% currently 9.5% and its fr called stubborn fat for a reason. Honestly fasted cardio in the morning combined with caffeine, l carnitine and rauwloscine HAS Really made a difference

[@bepreparedforwhatscoming4975]

That sounds dangerous for your heart. Caffeine AND cardio. You’re doing so this to lose weight, at the expense of ruining your heart health

[@jgoldian47]

@@bepreparedforwhatscoming4975 uh no not true at all Caffeine has been shown in many studies to help utilize fat loss

[@DrJasim-qp6qb]

My man you're currently lying at 9.5% so why do you want to lose more fast instead why don't you start focusing on hypertrophy, I mean if a person has a BF %age of 10 or below then they are already in the ideal range.

[@RustyIsScared]

@@DrJasim-qp6qb because he made that up and is prob closer to 15%.

[@tylerdurden5359]

Can you do an updated video on creatine? Cover current studies and "do's & don'ts" for buying? Should I avoid products with certain ingredients/additives? Should I buy a pure creatine product? Or are additives beneficial? Thx

[@Owen_Bax09]

Can you help me out with a workout plan

[@seybat]

Shall we be in caloric deficit or surplus with resistance training?

[@krishnamishra01]

5:40 hrithik roshan 💙⚡

[@saudmohammed6400]

So...does side planks help?

[@raymangoose]

I have been fasting 16/8 with caloric defecit for almost 3 months for my handles and little fat around belly button. I lost 8 pounds and some might be muacule too even though I eat healthy and try to get enough protein. I have a very little fat left, should I now go back to caloric surplust to build little muscule or wait till I get rid of all the fat? I even so changes today. Thanks

[@simphiiwe]

Do you mind me asking what causes the under eyes I have the same problem

[@LN-Lifer]

If I have 23% body fat and recently began lifting weights. Should I still walk. The fat loss from walking won't affect my muscle gains will it?

[@otuzuul77]

My stubborn fat area is my arms, so far I lost fat everywhere, but my arms not changing. Is this strategies work for my arm too??

[@Parth-du1dt]

Seeing Hritik Sir made my day