If you’ve been working hard on your health and fitness but still feel stuck with subcutaneous fat around your waist, you’re not alone. Love handles are one of the most stubborn areas to shift, even with regular exercise and a balanced diet.
In this article, we’ll take a closer look at what they are, why they form and how to get rid of love handles through lifestyle changes and treatment options.
The truth about love handles
The term “love handles” is a light-hearted way of referring to the subcutaneous fat around the midsection. They accumulate above the hip bones and around the oblique muscles and can appear to “spill” over the top of pants or tight clothing. The nickname likely comes from the way these areas can be grabbed or “handled” around the midsection, often during a hug or affectionate moment.
What causes love handles?
Love handles develop as a result of subcutaneous fat accumulation or retention. While fat can accumulate throughout the body, it often collects around the waist, hips, abdomen and lower back. This is due to a combination of lifestyle factors, hormonal imbalances and genetics. Here’s a closer look at the common contributors:
- Genetics — Body shape and fat distribution are strongly influenced by your genetic makeup. While genetics can’t be changed, understanding your unique tendencies such as where your body stores fat and how it responds to certain lifestyle habits can guide you towards appropriate ways to manage it.
- Age — As we get older, our metabolism tends to slow down. The body becomes less efficient at burning calories even at rest.
- Poor dietary choices — Diets high in added sugars, saturated fats and overall calories can lead to gradual fat gain.
- Lack of exercise — Without regular movement or strength training, the body is more likely to store unused energy as fat.
- Sleep deprivation — Not getting enough rest affects hormones that regulate appetite and metabolism. It can cause appetite to rise while lowering your drive for physical activity.
- Stress — When you’re under constant stress, the body produces more of the hormone cortisol. Excess cortisol can promote weight gain, especially in the abdominal area. It can also trigger cravings for high-calorie and high-carb foods.
How do you get rid of love handles?
If you’re curious about how to lose stomach fat and slim down areas like the hips and lower back, here are some key strategies:
- Reassess what’s on your plate
One of the most effective ways to support fat reduction is through balanced nutrition. Excess sugar, refined carbs and alcohol can all contribute to fat accumulation around the waist. Instead, opt for more nutrient-dense whole foods like vegetables, legumes, lean proteins and whole grains. Increasing your intake of protein and fibre can help you feel full for longer, making it easier to avoid unnecessary snacking or overeating.
- Fuel your body with healthy fats
Not all fats are harmful. Some can actually support your goals. Healthy fats from sources like avocado, olive oil, fatty fish, nuts and seeds are satisfying and nutrient-dense. They help regulate hunger and reduce the likelihood of consuming excess calories throughout the day, all while supporting heart and brain health.
- Add cardio and strength training to your routine
A combination of cardiovascular exercise, such as walking, swimming or cycling and resistance training, helps the body burn energy more efficiently while tightening and toning muscles. To target the waistline, you can also incorporate movements like Russian twists, side planks and bicycle crunches into your workout, which strengthen the obliques and support overall core stability.
Fat burners may also be used to support energy levels and metabolism when paired with a consistent training routine. However, it’s crucial to consult with your physician before introducing any supplement into your routine.
- Prioritise stress management
Chronic stress affects the body in more ways than one. Incorporating stress-reducing practices like mindfulness, gentle exercise or simply making time to rest can help support your physical goals while also improving mental well-being.
- Explore non-surgical body contouring treatments
Even with a consistent healthy diet, regular exercise and the use of supplements or fat burners, love handles can still be particularly resistant to change. In these cases, non-surgical treatments can offer targeted support. Here are a few popular options:
LIPOcel uses high-intensity focused ultrasound (HIFU) to permanently destroy fat cells beneath the skin while also tightening the area — all without harming surrounding tissue.
This treatment works by applying a controlled cooling device to the targeted area. Fat cells are gently suctioned and exposed to temperatures as low as –10°C and are gradually disposed of by the body.
PowerShape delivers a controlled radiofrequency (RF) current deep into the skin, heating the dermal layers to over 60°C. This thermal energy disrupts fat cell membranes and encourages collagen production, helping to tighten the surrounding skin.
While these treatments aren’t a substitute for a healthy lifestyle, they can assist in contouring and refining love handles and other areas prone to subcutaneous fat retention.
Smooth and refine love handles with Elite Body Contouring
There’s no universal answer to how do you reduce stomach fat and love handles, especially when factors like age, hormones and lifestyle all play a part. That’s why the most effective approach is one that’s tailored to you.
At Elite Body Contouring, we take the guesswork out of the process. Our complimentary consultations are designed to give you one-on-one time with an experienced therapist who will help you understand your options and recommend the right treatment plan based on your unique body and goals.
We offer a wide selection of clinically backed, non-invasive treatments for body sculpting and facial rejuvenation. Whether you’re looking to reduce love handles, smooth out cellulite or improve skin elasticity, our team is here to help.
Book a free consultation today and explore your options.
If you’ve been working hard on your health and fitness but still feel stuck with subcutaneous fat around your waist, you’re not alone. Love handles are one of the most stubborn areas to shift, even with regular exercise and a balanced diet.
In this article, we’ll take a closer look at what they are, why they form and how to get rid of love handles through lifestyle changes and treatment options.
The truth about love handles
The term “love handles” is a light-hearted way of referring to the subcutaneous fat around the midsection. They accumulate above the hip bones and around the oblique muscles and can appear to “spill” over the top of pants or tight clothing. The nickname likely comes from the way these areas can be grabbed or “handled” around the midsection, often during a hug or affectionate moment.
What causes love handles?
Love handles develop as a result of subcutaneous fat accumulation or retention. While fat can accumulate throughout the body, it often collects around the waist, hips, abdomen and lower back. This is due to a combination of lifestyle factors, hormonal imbalances and genetics. Here’s a closer look at the common contributors:
- Genetics — Body shape and fat distribution are strongly influenced by your genetic makeup. While genetics can’t be changed, understanding your unique tendencies such as where your body stores fat and how it responds to certain lifestyle habits can guide you towards appropriate ways to manage it.
- Age — As we get older, our metabolism tends to slow down. The body becomes less efficient at burning calories even at rest.
- Poor dietary choices — Diets high in added sugars, saturated fats and overall calories can lead to gradual fat gain.
- Lack of exercise — Without regular movement or strength training, the body is more likely to store unused energy as fat.
- Sleep deprivation — Not getting enough rest affects hormones that regulate appetite and metabolism. It can cause appetite to rise while lowering your drive for physical activity.
- Stress — When you’re under constant stress, the body produces more of the hormone cortisol. Excess cortisol can promote weight gain, especially in the abdominal area. It can also trigger cravings for high-calorie and high-carb foods.
How do you get rid of love handles?
If you’re curious about how to lose stomach fat and slim down areas like the hips and lower back, here are some key strategies:
- Reassess what’s on your plate
One of the most effective ways to support fat reduction is through balanced nutrition. Excess sugar, refined carbs and alcohol can all contribute to fat accumulation around the waist. Instead, opt for more nutrient-dense whole foods like vegetables, legumes, lean proteins and whole grains. Increasing your intake of protein and fibre can help you feel full for longer, making it easier to avoid unnecessary snacking or overeating.
- Fuel your body with healthy fats
Not all fats are harmful. Some can actually support your goals. Healthy fats from sources like avocado, olive oil, fatty fish, nuts and seeds are satisfying and nutrient-dense. They help regulate hunger and reduce the likelihood of consuming excess calories throughout the day, all while supporting heart and brain health.
- Add cardio and strength training to your routine
A combination of cardiovascular exercise, such as walking, swimming or cycling and resistance training, helps the body burn energy more efficiently while tightening and toning muscles. To target the waistline, you can also incorporate movements like Russian twists, side planks and bicycle crunches into your workout, which strengthen the obliques and support overall core stability.
Fat burners may also be used to support energy levels and metabolism when paired with a consistent training routine. However, it’s crucial to consult with your physician before introducing any supplement into your routine.
- Prioritise stress management
Chronic stress affects the body in more ways than one. Incorporating stress-reducing practices like mindfulness, gentle exercise or simply making time to rest can help support your physical goals while also improving mental well-being.
- Explore non-surgical body contouring treatments
Even with a consistent healthy diet, regular exercise and the use of supplements or fat burners, love handles can still be particularly resistant to change. In these cases, non-surgical treatments can offer targeted support. Here are a few popular options:
LIPOcel uses high-intensity focused ultrasound (HIFU) to permanently destroy fat cells beneath the skin while also tightening the area — all without harming surrounding tissue.
This treatment works by applying a controlled cooling device to the targeted area. Fat cells are gently suctioned and exposed to temperatures as low as –10°C and are gradually disposed of by the body.
PowerShape delivers a controlled radiofrequency (RF) current deep into the skin, heating the dermal layers to over 60°C. This thermal energy disrupts fat cell membranes and encourages collagen production, helping to tighten the surrounding skin.
While these treatments aren’t a substitute for a healthy lifestyle, they can assist in contouring and refining love handles and other areas prone to subcutaneous fat retention.
Smooth and refine love handles with Elite Body Contouring
There’s no universal answer to how do you reduce stomach fat and love handles, especially when factors like age, hormones and lifestyle all play a part. That’s why the most effective approach is one that’s tailored to you.
At Elite Body Contouring, we take the guesswork out of the process. Our complimentary consultations are designed to give you one-on-one time with an experienced therapist who will help you understand your options and recommend the right treatment plan based on your unique body and goals.
We offer a wide selection of clinically backed, non-invasive treatments for body sculpting and facial rejuvenation. Whether you’re looking to reduce love handles, smooth out cellulite or improve skin elasticity, our team is here to help.
Book a free consultation today and explore your options.