3 Steps on How to Get Rid of Back Fat and Love Handles

Fat can often be stored in embarrassing areas, like on your back and outer hip/waist area (often referred to as “love handles”).  Getting rid of fat from these areas can be hard, because as we get older our metabolism slows down and we become less active.  The good news is that while it may be a challenge, but it’s certainly not impossible.

To get rid of back fat and love handles, you’ll need to do a few key things:

1. Cardiovascular Training

This is your first step when it comes to getting rid of the fat from any part of your body, let alone back fat and love handles. Experts recommend raising your heart rate for thirty minutes, five days a week. However, if you are not used to exercise, you’ll need to start off slowly. At first, begin with thirty minutes, three days per week and build it up gradually. Cardiovascular exercise helps boost your metabolism so you burn stored fat, while also helping to develop muscle in place of the fat.

2. Weight Training

Weight training is also helpful to get rid of back fat and love handles.  There are a few simple exercises that do not actually need the use of weights. Twisting sit-ups will help you work on your oblique muscles, which are the ones in your sides and hips. Full, regular sit-ups will work on your lower abdominal muscles. You may be tempted to cheat and just do crunches but these will not help your love handles, they only help to improve the muscle in your upper abdominals.

Leg lifts will also help to create toned thighs and hips. You can do this simply by lying on your side and lifting your higher leg up and down for a set number of times, and then lifting your lower leg to work on the muscle on your inner thighs. Repeat while lying on your other side. Of course, if you are a member of the gym all of this can be done through the use of the weight machines. Ask a member of the staff to show you how to use the machines correctly.

To tone your back, you can do push-ups and “bent over flys” – these are done by standing with feet apart, bending forward at the waist, and holding light dumbbells in your hands.  Start with your hands pointing down toward the floor, then slowly lift each arm up and out to your sides so they are now perpendicular to the floor, then lower them back down again.

3. Diet

Getting rid of back fat and love handles also means taking a look at what you are eating. Your body will be storing the fat in food, so eat food that does not have as much of it! Also look for food that is higher in protein and lower in carbohydrates, since carbs tend to be stored as excess fat if you eat too many of them.  At the same time, ensure that you get the recommended five servings a day of fruit and vegetables, as they will help maintain a healthy body.

Getting into the habit of a healthy diet and regular exercise program will not only help you get rid of back fat and love handles fast, but will also help you stay fit and healthy for the rest of your life.