Side fat is one of the most irritating fitness concerns for most people regardless of men and women. This accumulated fat in the sides of your hips and waist can spoil the overall look of your styled outfits. It is also commonly known as muffin tops and love handles.
Just like belly fat, it is quite a stubborn kind of accumulated that is quite difficult to get rid of. However, if you can maintain discipline with your diet and workouts, you can easily get rid of them in no time.
In this article, we will discuss some of the easy and effective ways to get rid of them and eventually achieve the body of your dreams.
10 Effective Ways To Get Rid Of Side Fat
Exercise alone is not enough to start the journey of losing side fat. Discover ten all-inclusive methods for successfully addressing and eliminating stubborn side fat. Learn how to achieve a trimmer, more toned body holistically, from dietary changes to specialized workouts.
1. Say No to added sugar
Added sugar is the main villain when it comes to the accumulated fat in the body. This is not just the thing about the cat accumulation that you can see on the side of your hips and waist.
The fat in your entire body is the result of the added sugar content that you consume through your diet. hence, make small and consistent steps to cut down sugar from your daily diet and eventually it would be possible for you to follow a sugar-free diet.
2. Healthy fat
Even if you want to lose the accumulated fat from your body, you still need to consume healthy fats in moderation to boost the process of fat-burning. Avocado, nuts, seeds, olive oil, and fatty fish, are some of the best sources of healthy fats that you can consume to slim your waist and hips.
Apart from that, these sources of healthy fats would also help you suppress your hunger and prevent you from having excess calories daily.
3. Have a fibre-rich diet
Adding more fiber content to your daily diet is also quite important if you would like to burn more calories and thus lose those extra pounds of accumulated fat from your body. You can easily rely upon beans, veggies, fruits, and oats for healthy soluble fiber.
These food items with a greater fiber content would also help you have a feeling of fuller sensation for a longer period. This can maintain the calorie intake of the individual. Apart from that, fiber-rich food items would also enhance the maximum absorption of nutrients through digestion.
4. Live an active life
Liveliness in this context is all about the physical movements of an individual daily. Nowadays, most people are leading a sedentary lifestyle, due to their work culture and lifestyle. When you sit for a longer period, and that too daily, you are highly likely to develop love handles sooner or later.
So, even if you are restricted to that sedentary lifestyle on account of your working style, make sure that you get up and have a walk at regular intervals. Even if you cannot work continuously for hours, these small and regular movements can also make a significant difference for sure.
5. Lead a stress-free life
Stress is inevitable these days when a majority of the population is bound to the corporate culture and the related tensions. However, stressing out for a shorter period, will not affect the health of the individual seriously.
But, if you are someone with chronic stress, it may result in a spike in your cortisol levels, the stress hormone in the human body. With these increased stress hormone levels, you may slowly develop issues such as headaches, anxiety, digestive troubles, and weight gain.
6. Hit the gym
Hitting the gym is also quite beneficial if you are looking forward to having a toned body. If you join the gym, you can get professional help in combining cardio, strength training, muscle-building, and resistance training in the right proportion.
It would be quite difficult for you if you were doing it all alone and also without the help of any fitness equipment. Apart from that, it is also a proven method to boost your bodily metabolic rate (BMR) and thus aid and enhance weight loss of the entire body.
7. Sleep like a baby
You must sleep without any interruption for at least 7 -9 hours per day to maintain your health and other bodily functions. A person who sleeps a healthy duration daily is less likely to gain unwanted weight in their body.
Apart from that, when you sleep way less, you are more prone to have an increased level of stress hormone that produces cortisol in your body, which can easily contribute to weight gain. Apart from that, it would also increase the risk of obesity and diabetes in people contributing to weight gain in the entire body as well as in the waistline.
8. Have a protein-rich diet
Increasing your daily protein intake has also played a huge role in maintaining the fat content in your body. Protein-rich food can aid fat loss by suppressing hunger and cravings for junk and processed food items.
9. Include cardio
Cardio workouts are also important when it comes to fat hurn. Cardio focusing on the waistline can be more helpful in this regard. Apart from that, it can also lift your mood and reduce the stress hormone levels.
10. Stay hydrated
Drinking plenty of water is a thing that cannot be stressed enough when it comes to weight. It is also crucial to increase the bodily metabolic rate (BMR) of the individual and thereby manage weight and appetite levels.
Conclusion
Now you know how to reduce the love handles or side fat that has been a concern to you, especially when you are in the mood to try a new outfit or style one of your favorite ones from your closet.
Even if you do all these, it is important to have a consultation with your doctor to check whether you have any medical conditions. Under such conditions, the root causes need to be treated first to get the desired results.
References:
- Healthy weight. (2018).
https://www.womenshealth.gov/healthy-weight - BoothFW, et al. (2012). Lack of exercise is a major cause of chronic diseases. DOI:
https://dx.doi.org/10.1002%2Fcphy.c110025 - Costa R. R., Villela N. R., Souza M. D., Boa B. C., Cyrino F. Z., Silva S. V., et al. (2011). High-fat diet induces central obesity, insulin resistance, and microvascular dysfunction in hamsters. Microvasc. Res. 82 416–422. 10.1016/j.mvr.2011.08.007
https://pubmed.ncbi.nlm.nih.gov/21889944/
