Do you wanna know how to lose love handles for men? It is no secret that obesity and being overweight are one of the biggest problems people around the world are facing. It has its own reason, too. After the deadly COVID-19 virus attacked the human population, which led people around the world to be trapped in their homes for a year and more, some of them are still trapped because of the restriction imposed by the government.
One of the biggest problems that emerged was people gaining some extra pounds because of reduced body movements. A study showed that 22% of adults gained weight over time in the pandemic. People could not go outside, could not go to the gyms, usual walks and running. Overall, there was a lack of physical exercise. Inadequate amount of sleep is also a factor of the gain.
As people were inside their house, they were overeating and to cope with the situation making a lot of unhealthy dishes which significantly helped in gaining fat around the belly. So today, in this article, we will discuss how to lose side belly, fat male. People also struggled to focus on weight management due to increasing work demands, safety concerns, and unforeseen hardships.
The belly fat that people gained or had is nowhere near good for our health. Having side belly fat is equally risky as having front belly fat.
The problem with belly fat is that it is not only a layer of fat accumulated on the front and sides of your belly just below your skin (subcutaneous fat), but it also includes visceral fat, which accumulates or lies deep inside your abdomen, which is worse because it surrounds your internal organs.
Having visceral fat surrounding your organs, side belly fat can really become risky because of the fat accumulation. It can affect organs like your kidneys and other organs too, which will lead to more problems like digestive issues etc., which really raises the question of how to lose side belly, fat male. But before discussing that, we will discuss how having front belly fat and side belly fat can invite so many health problems.
- Health Problems Related With Belly Fat
- Ways to lose side belly fat or love handles
- Having a fiber-free diet
- By cutting out extra sugar
- By focusing on healthy fats
- Take less Stress
- Doing an exercise like lifting weights
- Moving throughout the day
- Add more protein to your diet
- Focusing on cardio just more
- Engage in whole-body exercises
- Have proper sleep
- Cut on sweetened drinks, always stay hydrated
- Ways to lose side belly fat or love handles
Health Problems Related With Belly Fat
- Having side and front belly fat invites high blood pressure in your body, which damages the walls of your arteries, and it is more likely to develop plaque in your arteries which can lead to heart attacks and so many more diseases.
- If you don’t know how to reduce side belly fat, it can bring major cancer to your body called Colorectal cancer, which is found in the rectum or intestine of the human body.
- Having side and front belly fat can bring cardiovascular or heart disease, which makes you prone to way more problems and one of the biggest being heart attacks.
- Not knowing how to lose love handles for men can bring type 2 diabetes in males and insulin resistance which gives the person blurred vision, fatigue, and worse than them all is having the poor ability to heal from wounds.
Side belly fat, also known as Love handles, not only gives you health problems but also gives you psychological affects. Lack of confidence is one of the biggest psychological issues men face who have love handles. Losing these love handles will surely boost your confidence and make you healthy in every aspect. So, now we will discuss how to lose love handles for men.
Also Read: How To Lose Weight While Sleeping?
Ways to lose side belly fat or love handles
Having a fiber-free diet
One of the answers to the question of how to reduce side belly fat is adding foods rich in fiber to your daily routine, which may help you get rid of them.
Soluble Fibre is found in foods such as beans, nuts, oats, vegetables, and fruits. It slows digestion, reduces hunger, and helps in weight loss by maintaining a feeling of fullness in your stomach for a longer time. Studies show that over five years when people increased the amount of soluble fiber they consumed in a day by just 10 gm, they lost an average of 3.7% visceral fat.
Natural foods rich in soluble fiber generally also contain nutrients. It is also good for health-promoting bacteria in your gut.
By cutting out extra sugar
Healthy eating is fundamental while you’re looking to lose fats in any area of the body. Ditching added sugar is one of the best methods to clean up your diet.
Added sugar is found in meals and beverages like cookies, sweets, etc. The term does not apply to the natural sugar located in healthy foods like whole fruit. Sweeteners like table sugar, high-fructose corn syrup (HFCS), honey, and agave nectar all comprise a simple sugar known as fructose.
Many research has proven that fructose, especially from sweetened beverages, causes an increase in belly fats. Plus, most sugary meals are loaded with energy but comprise few nutrients. Cutting again on the quantity of added sugar on your diet can assist lessen body fats, including love handles.
By focusing on healthy fats
Adding healthy fats like olive oil, nuts like almonds, seeds, and fatty fish is one of the answers to the question of how to lose love handles for men. Healthy fats not only taste delicious but also keep you full for longer. This causes you to consume fewer calories throughout the day.
Replacing less nutritious meals/foods with healthy fats can help you lose fat. It can be as simple as adding a few slices of tasty avocado to your meal. Although healthy fats are high in calories, eating them in moderation can help you lose weight.
Take less Stress
Stress negatively affects your mental health and physical health and can even lead to the accumulation of belly fat on the front and sides of it. This is because stress triggers the release of harmful hormones, one of them known as cortisol. Also known as the stress hormone.
The adrenal glands produce cortisol in response to stressful situations in your life. Although this is normal, prolonged stress and overexposure to cortisol can cause unwanted side effects such as anxiety, digestive problems, headaches, and weight gain.
Many studies have linked increased cortisol levels with weight gain and more disadvantages. To reduce stress and prevent belly fat, focus on activities like yoga and meditation that have been shown to lower cortisol levels and maintain them at a certain level.
Doing an exercise like lifting weights
Engaging in any type of physical activity is the answer to how to lose love handles for men or how to lose side belly fat male. However, including weight training in your routine can be specifically beneficial. The terms weight-training, strength-exercises and resistance-training are usually interchangeable.
They all mean contracting your muscular tissues towards some form of resistance to build your strength in the body. While cardio training usually burns greater energy and calories at some stage in a workout, resistance training allows the body to build lean muscle and burn more calories at even rest.
Combining resistance training with cardio workout/exercises has been proven to be very powerful and fast way for burning off stomach fat. Plus, resistance training offers your metabolism a mild boost, supporting you to burn greater calories throughout the day which is extremely useful.
Moving throughout the day
Finding easy methods to increase the number of calories you burn throughout the day is a notable manner and definitely answers the question of how to reduce side belly fat.
Many human beings are into sedentary life and work desk jobs that involve sitting for hours on end without even moving. Studies display that sitting for lengthy intervals of time is nowhere near good for your health or your waistline.
One study discovered that every 15-minute increment of sedentary behavior became associated with an increase in waist size. Creating a habit as easy as placing a timer each half an hour to get up and walk to get some water could make a large distinction for weight loss.
Investing in a pedometer is a great way to track your steps and precisely spot how you are moving during the day and in your workouts.
Add more protein to your diet
Adding high-quality protein to your food will let you lose fats and maintain a healthy weight. Protein helps you to feel full between meals and can even lessen the urge to snack from time to time.
Even more to this, research has proven that diets rich in proteins are extra effective in your body to lose stomach fats than diets that might be low in protein.
Additionally, following a high-protein diet may also help you maintain your weight as soon as you have reached the goal you determined.
Including high-quality protein sources for your food, just like nuts, fish, legumes, eggs, etc., may also help reduce extra fats, including love handles.
Focusing on cardio just more
Cardiovascular or cardio workouts are described as any activity that elevates your heart rate for a prolonged period of time in a day.
Aerobic workout routines really help burn calories and decrease extra fats in the body, which can help slim down belly fat. There are lots of low-impact workouts or beginner-friendly cardio workout routines which can be easy to do and learn.
Swimming, working out at the elliptical machine, treadmill, or definitely going for a brisk walk are all tremendous approaches to get into a cardio exercise routine.
Engage in whole-body exercises
Focusing on working out the part of your body that bothers you the maximum can be tempting. However, exercising the entire body can be a more effective manner to slender down love handles.
Doing Spot training isn’t an excellent way to lose stubborn fats and has proven ineffective in numerous studies. A better way to lose resistant body fats is to include entire-body moves into your exercising and add in cardio exercises that work a massive wide variety of muscle groups at once.
Studies have proven that exercises that work the entire body, like burpees or the use of warfare ropes, burn greater energy than conventional exercises like push-ups.
Have proper sleep
Like stress, not getting enough sleep increases cortisol levels within the body, which may cause weight gain. Having proper sleep is the answer to the question of how to reduce side belly fat. Studies have shown that sleep-deprived people are more likely to weigh more and have more body fat than those that get proper and enough sleep.
Lack of sleep has also been linked to an increased risk of obesity. To stop yourself from gaining weight thanks to no proper sleep, aim to urge seven to nine uninterrupted hours of sleep per night.
Cut on sweetened drinks, always stay hydrated
For optimal health, drinking water is a must. Water is one of the essential components of your diet. It is the best fluid to drink, better than any sweetened drink, and has literally zero calories.
If you take sweetened drinks, it will not make your body healthy, but water plus sweetened drinks have more calories and are easy to have, making it way worse than any junk food because you will have those calories and won’t even feel full.
Instead of these sugary or sweetened drinks, go for sparkling water that doesn’t have any calories. You can also go for unsweetened tea if you like to have it once a day.
As you can see, these are the simple yet effective tips you and answer to the question, how to lose love handles for men. Just to end it off, any person who is performing or using these tips in their daily life should keep them and attain this lifestyle so that you can maintain this form which you will achieve after completing these tips and going by them.
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