Diet and Exercise Strategies for Reducing 'Love Handles'

Your like handles are located in your midsection, and are considered the abdominal muscles. Everyone became fat in various places, ideally the weight would be evenly distributed, but we don't live in an ideal world. Excess weight around the waistline can be a result of genetics, lack of exercise or improper diet. Unfortunately, this part of our body is a very difficult area to tone. This can be trouble and stressful, but you can combat this problem by diet and exercise modification

 Diet Limit the intake of foods stacked with saturated fats, carbohydrates, and red meat. These types of foods are deemed high energy foods and are low in nutrients. Low energy density foods such as vegetables and fruits are beneficial to our diet and assist in maintaining weight due to their low calorie content. As a result, these low calorie foods allows for higher food consumption without the added weight. They are rich in essential vitamins, minerals and photochemical a natural bioactive compound found in plant food that protects against disease.

 Fiber
Fiber is successful in reducing belly fat.A study by the American Journal of Clinical Nutrition showed that diets rich in whole grains, low fat dairy, lean meat, as well other dietary changes resulted in weight reduction that was higher than participants who consumed the same meal with refined grains. Penny Kris-Etherton, PhD, RD a nutritional science professor at Penn State University states that diets rich in whole grains in addition to reduce refine carbohydrates intake modifies the glucose and insulin reaction making it easier to activate fat storage. Consuming foods high in refine carbohydrates such as white bread increase blood sugar levels in addition to increase insulin, resulting in fat increase. Implementing diets rich in whole grains assist our body by maintaining our blood glucose level and diminish fat deposits.

 Exercise Aerobic and weight training exercise accelerate weight loss and reduces love handles. Aerobic exercises such as walking and jogging are more effective in combating love handles than abdomen exercise. Aerobic exercises not only reduces the waistline, but they are effective in elevating energy, perk up our mood and provide overall better health. Weight training or aerobic exercise increases our muscle mast boosting metabolism and toning the muscles, which reduces the love handle. Aerobic exercise thirty minutes at least three times a week is beneficial in elevating our heart rate reducing the waistline.

 Drink Water
Increase daily water intake, helps quells hunger, reduce bloating and aid in water retention. Consumption of water decreases your calorie intake level, unlike high calorie beverages. Water helps you lose weight by suppressing hunger.

Warning Before starting any exercise program, it is advisable to consult with your health care provider.

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