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love handles our deposits of fat found
right above the hips that give you a
soft appearance and unfortunately
they're extremely difficult to get rid
of for many people men especially
struggle with this problem stubborn area
because it's one of the first spots that
we tend to pack on the fat while also
being one of the last spots to release
it and one of the worst things you can
do if you want to burn this stubborn fat
is a crash diet because diets that
require you to heavily restrict
typically lead to yo-yo dieting we're
within a relatively short time frame you
give up and regain all the weight this
usually leads to your love-handle
problem only getting worse so instead I
want to give you guys 11 simple things
that you can start doing today to help
reduce the size of your love handles
naturally without feeling like you're
starving yourself and the very first
thing that you'll definitely want to do
to make fat loss way easier is eat a
diet full of foods that have a high
thermic effect I think we all know that
cutting calories can feel difficult but
burning more calories just by
prioritizing certain foods is much
easier and it could really contribute
quite a bit to your total calorie
deficit leading to more fat loss without
having to put a whole ton of effort in
the thermic effect of food is
essentially the energy that your body
requires to break down digest and
assimilate the nutrients from the food
that you eat so to put it simply some
foods cost more calories to break down
than others which is a very good thing
for fat loss in general carbohydrates
and fats will only require about 5 to
15% of the calories you take in to
digest those macronutrients however a
protein requires 20 to 35 percent of the
calories you take in to digest and
process it this is why you want to make
sure that you're eating at least point 7
3 to 0.8 grams of protein per pound of
body weight every day since it's not
only very satiating and great for
helping you build muscle but it also
provides a lot less net calories than
other macronutrients now besides eating
enough protein whole natural single
ingredient foods tend to have a higher
thermic effect than their process
counterparts and this is especially true
with vegetables which almost cost as
many calories to digest as the amount of
calories that they actually provide on
the other hand something like sugar has
one of the lowest thermic effects which
is why our second tip is to reduce your
sugar intake not only a sugar very high
in calories for the
volume that it'll fill up in your
stomach but eating too much sugar is
also specifically linked to central
obesity which is essentially storing
more fat specifically around your
stomach and love handle area another
problem with a diet that's high in sugar
is that it increases circulating insulin
levels while decreasing insulin
sensitivity which causes your body to
store more fat and makes it much harder
to burn previously stored fat on top of
that eating too much sugar regularly
will stimulate your brain in a way that
causes you to crave more sugar
it also desensitizes your palate so when
you eat naturally sweet tasting fruits
it simply doesn't compare to the
stimulation that you get from all the
added sugar and the high fructose corn
syrup in your diet so not only a sugar
very calorie dense but it also makes you
create more of it and it makes it harder
to find enjoyment from the healthy
natural food sources that would actually
help you lose the love handles so to
reduce sugar in your diet you want to do
the obvious things like eliminate sodas
and other sweetened beverages and stick
to water instead but you'll also want to
eliminate sugar from the not so obvious
sources like many processed foods that
contain added sugars artificial
ingredients flavor enhancers and high
fructose corn syrup so if you buy
anything process that's in a box or has
a really long shelf life make sure you
always check the nutrition label and the
ingredients use to limit your daily
intake of sugar
now besides sugar you'll also want to
cut out refined carbohydrates I'm not
one to eliminate carbs completely in
fact many of my clients have been very
successful even eating a higher carb
diet but these refined carbs are very
quickly converted to sugar right after
you eat them when the grains are refined
they're stripped of all the brand fiber
and the nutrients not only does this
reduce the thermic effect of these carbs
but it also speeds up the rate of
digestion so it's not long before you're
hungry once again on top of that many
refined carbohydrates also have
additional added sugar a couple examples
include white bread dough pasta pastries
white flour sweets and most breakfast
cereals it's not that you can never eat
these foods but you want to do your best
to limit them in your diet and stick
mostly to hold natural sources of
carbohydrates like for example sweet
potatoes brown
rice buckwheat and barley next I want to
make sure that you're eating enough
soluble fiber because these foods really
help fill you up and help you feel full
for longer foods that help you stay full
help reduce your calorie intake
naturally without having to feel like
you're starving yourself a couple
examples of foods high in soluble fiber
include Brussels sprouts beans broccoli
and some grains like barley and oats
eating more of these high-fiber foods
has been shown to help lead to fat loss
in many studies in fact one study showed
that by increasing the amount of soluble
fiber that participants ate by just 10
grams per day over the course of five
years led on average to a three point
seven percent reduction of their
visceral fat which is the fat stored
around their midsection now to reduce
hunger and optimize your hormones you'll
also want to include more healthy
sources of fat in your diet fat slows
the digestion process helping you stay
full for longer the other thing about
that is that it simply tastes good so it
helps make your diet more enjoyable and
when you enjoy your meals you're more
likely to actually stick to them aside
from the benefits of consuming enough
healthy sources of fat if you're not
getting enough fat in your diet you'll
actually negatively affect many vital
hormones for fat loss so make sure that
at least 20 to 35 percent of your daily
calorie intake is coming from healthy
sources of fat like avocados olive oil
nuts eggs and fatty fish the next thing
you'll want to do is lift weights now a
lot of people make the mistake of trying
to lose their love handles by targeting
them with oblique building exercises
however simply doing tons of abdominal
work won't help you get rid of your love
handles because it doesn't burn all that
many calories and it simply builds
muscle underneath the fat instead you
want to focus on weight training
exercises that build the most muscle and
burn the most amount of calories
exercises like deadlifts squats pull-up
bench presses rose and cleans are all
very good at doing just that
by performing these exercises with heavy
weight you'll burn a lot of calories
during your workout and afterwards
during the recovery process because all
of those broken down muscles will need
to use calories to repair themselves on
top of that you'll boost your metabolic
rate at rest by building more muscle
over time many of you that feel stuck
and can't lose
anymore fat even though your calories
are already pretty low would be better
off focusing on lifting heavy and
building muscle because that will help
you burn fat without having to drop your
calories so incredibly low another thing
you can do to help burn fat faster is to
incorporate 15 minutes of high-intensity
interval training directly after your
weight training workouts weight training
predominantly requires carbs for energy
so by the end of your 45 minute or hour
long weight training session your
glycogen or your carbohydrate stores
will be depleted by performing a
15-minute high-intensity interval
training session directly after your
weight training session your body will
be forced to burn the fat to provide the
energy needed for the workout since it's
already burned through the carbohydrates
with the weight training
I recommend grouping together exercises
that work your whole body and get you
breathing really heavy things like
burpees squat jumps medicine ball slams
and mountain climbers then you would do
each exercise that you end up choosing
and you would go as hard as you can for
15 to 60 seconds then walk it off for 15
to 60 seconds and repeat over and over
until your 15 minutes are up now even
though this can help you burn a lot of
calories there's no point of working
harder than you have to
so only add one hit session per week at
a time and try to save adding these
sessions for when you start to plateau
this way you always have something in
your back pocket to break through and
continue burning fat next you want to
ensure that you're getting enough sleep
not getting enough sleep has a very
negative effect on your testosterone to
cortisol ratio which leads to less fat
loss and less muscle growth hormonal
changes can highly contribute to the
problem of excess fat being stored
around your love handles and belly area
and one of the simplest way to avoid
many of these negative changes is by
getting enough sleep you want to do your
best to get anywhere from 6 to 8 hours
of sleep per night to help your body
burn fat some studies have shown that
people that sleep fewer than five hours
per night tend to weigh more and have
more belly fat than people that sleep
for 6 to 7 hours per night and there are
many other studies that confirm that
sleep deprivation is absolutely terrible
for fat loss now you'll also want to
reduce your alcohol
consumption especially if you drink a
lot at once or you drink often
fat is processed by the same organ that
processes alcohol your liver and when
you drink alcohol your body stops
burning fat to prioritize breaking down
and clearing out the alcohol alcohol is
also technically its own macronutrient
adding seven calories for every gram of
alcohol consumed on top of that many
drinks have added sugars for example
wine and beer are full of additional
calories on top of the calories from the
alcohol itself and wine and beer are the
go-to for people that drink often even
though there is some evidence to suggest
that having one or two glasses of wine a
day can help reduce the chances of
developing cardiovascular issues having
one or two glasses of wine every day
will definitely not reduce your chances
of developing love handles so if you do
drink try to stick to hard clear liquors
that don't have additional flavors and
additional calories and also if you
can't control the amount of food and the
type of food that you eat when you do
drink then you may be better off not
drinking because you can easily consume
a thousand extra calories in one drunk
binge eating session if you're not
careful another very simple way to
reduce your love handles is by eating
vegetables with every one of your meals
and by prioritizing the vegetables and
the protein sources on your plate
vegetables are not only low in calories
but they also take up a lot of space in
your stomach
this helps satisfy your hunger it keeps
you full for longer and it prevents you
from overeating naturally if you simply
incorporate vegetables in every meal and
you always make sure to eat all the
vegetables and protein on your plate
you'll be way less likely to overeat
finally the last and one of my favorite
ways to burn fat is with intermittent
fasting now there are many types of
fasting protocols that you could try
like eat stop eat the warrior method the
16-8 method the 5:2 diet and Oh mad just
to name a few
depending on which one of these you
choose you could be fasting for either
16 hours 20 hours 23 hours or even
longer and just by not eating anything
at all during your fasting window you'll
most likely reduce the amount of
calories that you take in on a daily
basis
you'll also still be able to have larger
more filling and satiating meals since
you'll be eating fewer total meals per
day which will allow you to eat more
during each of those meals fasting can
all
be used to help fit cheat days into your
plan without going overboard on the
total amount that you eat throughout the
week even though fasting may sound
difficult and complicated to set up I
promise you it's not and I have a video
specifically on how to set up your own
intermittent fasting plan from scratch
that I'll link up somewhere on the
screen right now and it'll be in the
description below that video will help
you create your own intermittent fasting
plan that'll help you burn away those
love handles and it's totally free so
there you have it those are the eleven
simple ways that you can use to start
reducing the size of your love handles
right away I really hope you enjoyed
this video if you have make sure you
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hit that Bell icon also if you're
looking for a done-for-you workout plan
that can be done at home or in a gym and
also includes a customizable meal plan
that will be based around your
preferences whether that be intermittent
fasting carb cycling one meal a day keto
or vegan to name a few
then click the link below in the
description to head on over to my
website between the three gyms we have
in New Jersey and the online training
we've put thousands of people through
these programs and my clients that
follow the plan are losing at least 20
pounds or 5% of their body fat in only
six short weeks to learn more click the
link below or you can visit my website
directly at gravity transformation calm
I'll see you guys soon
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