How to Avoid Belly Fat and Love Handles

While “love handles” is a jolly little phrase, it signifies the extra weight we carry around and it isn’t a very merry thing to have.  

Many of us know there’s no cure for or sure-shot way to avoid belly fat other than to just stay active and try to eat right, but those are challenges more than they are solutions. 

First we’re gonna talk about the best methods for maxing-out your workout routine to boost your fat-burning and tone and sculpt muscles, then we’re gonna look at a few ways you can optimize your diet, using good nutrition to fuel a workout that gets results.

Here are some tested methods and real solutions for getting the flat belly you know is under there, or to just maintain the flatness you have and want to keep.

Say Good-Bye to Belly Fat 

Flat Belly Fitness

We don't always have time for flat belly fitness, but If you can get a cardio session in every other day, you’re totally crushing your fitness and time-management. 

Whether it’s a brisk walk through Los Angeles, your busy shift at work, or something more recreational and fun than that, semi-daily cardio is one of the best defenses against gaining excess weight.

One study done by Duke University showed that those who took a half-hour walk six days a week gained almost no abdominal fat during the 8-months of scientific observation.

If you have “belly fat” accumulating around your mid-body area, this is widely considered to be a key indicator of generally poor physical health and should be dealt with in a timely way, not put-off for another day.

Flat belly exercises tone, grow, and sculpt muscles, which is what it takes sometimes to get a handle on those love handles.  Because the idea that you can target fat-burning in certain areas using certain exercises is a myth, exercises that target muscle groups actually work by building muscle mass and helping shape the “fatty” areas that seem hard to get a handle on.

Love handles fade away as the body becomes more generally fit, but can linger if the abdominal muscle groups beneath aren’t strength trained and toned. In the process, metabolism continues to improve, and fat as a percent of body mass reduces in kind.

Sadik Hadzovic, an IFBB Men’s Physique professional, says that "To burn fat, you must do more than just crunches and situps; you need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss."

According to Hadzovic, "This workout is effective because it's fast paced and designed to target both the rectus abdominis and the transverse abdominals."  These are the best kinds of moves to work into your workout routine so that you’re targeting the muscle groups that matter most for effectively fading away the flab. 

Doing his suggested abdominal workout on a weekly basis, and adding individual exercises into your regular strength and conditioning routine, is a recipe for absolutely phenomenal abdominals. On alternating days from the strength training, hustle through some high-intensity interval training a few days a week, and treat yourself right with a clean and extremely nutritious diet.  


Nutrition Tips for Losing Belly Fat

avoid belly fat

Nutrition is what it’s all about.  It isn’t just watching your calorie intake, but also ensuring you’re getting the well-rounded diet you need to stay all-around healthy and lose belly fat. 

The calories you burn on the job or walking around town probably aren’t everything you need to meet your body’s fitness requirements, and focusing attention on what you put into your diet can help you maintain a healthy, fit-looking weight so that when you tone muscle, it shows. 

There goes a saying that “abs are made in the kitchen”  --  and so here’s a short list of some of the best foods to include in your flat-ab diet so that you can fight belly blubber effectively and tone-down your love handles.


Don’t be part of the 92% of Americans lacking adequate vitamin E.  Grab a handful of almonds to make sure you’re full of obesity-easing vitamin E as well as healthy monounsaturated fats and necessary fiber.


“Superfood” is a phrase that has lost all meaning due to overuse, but if the term could be used on-occasion in a non-hyperbolic manner, this would be an appropriate time to do so.  Quinoa (pronounced keen-wah) is a complete protein, meaning that it contains the full and complete chain of amino acids our bodies break down and reassemble to convert fat into energy and muscle production.  High levels of the amino acid “lysine” as well as the highest levels of “betaine” of any food, boost your metabolism and shut down fat-conserving genes. 


Something called “phytochemicals” in the semi-sweet flesh of grapefruits boost your body’s fat-burning potential and can actually shrink your midsection as much as an inch in as few as 6 weeks.  Include half of a fruit each morning to start your day, but check to make sure to just check with your doctor if you’re on any medications.  Some drugs have known interactions with the phytochemicals. 


The polyunsaturated fats found in walnuts actually activate genes that improve insulin metabolism and reduce fat storage.  Some folks doing a small study at Pennsylvania State found out that walnuts contribute to better stress responses in the body and help maintain healthy diastolic blood pressure levels.


A great source of DHA, a can of tuna is one of the best foods for weight loss, and just happens to be super-affordable, too.  There was a study in the Journal of Lipid Research that showed DHA (an Omega-3 essential nutrient and fatty-acid) actually has the ability to deactivate fat genes. 

Omega-3 Rich Eggs

Eggs are the BEST dietary source of a naturally fat-fighting nutrient: choline. 


According to Yuri Elkaim, holistic nutritionist and author of the All Day Fat-Burning Diet, “You want 80% of what you eat to be raw, whole, plant-derived foods to support your system...”

Yuri says that this will support [...] an optimized environment for health and wellness --  which is exactly what you need in order to get the most physical fitness out of your personal time and energy invested into exercise.


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About the Author: Kyle Patrick Murphy

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