Good Lifestyle

Love handles, Mousque Their belly . But the fact that they are so widely used also show how frustrating people find it to lose this fat. This can ensure that pants and swimsuits do not adapt badly, and it is difficult to know how to target this area because making hundreds of crackles will not move the needle. So there is a very good chance that you are wondering how to get rid of the love handles. For the advice and tips that actually work, we talked to doctors and nutritionists for their best advice.

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First of all, it is important to understand why fat accumulates so easily on the sides of our sizes.

Elizabeth Katzman , a functional diagnostic nutrition practitioner and founder of Strong choice , says it is often the result of an imbalance in estrogen hormones.

"Estrogen is not only a reproductive hormone-it also influences where your body stores fat," she explains. "When estrogen is too high compared to progesterone, even in men and menopausal women, the body tends to store more fat in hips, thighs and median section."

Another hormone that affects weight is cortisol, which is activated by stress.

"Chronically high cortisol levels promote fat storage, especially in the abdominal area," shares Katzman. "When your body thinks that it is a constant threat (even if this" threat "is too much caffeine, undernourishment or daily stress), it holds fat as a protective mechanism. This is why people who work intensely but did not manage their stress often have trouble losing belly."

Sometimes, however, love handles are due to much simpler reasons and are caused by poor diet, lack of exercise or genetics, according to Charles Carlsen , Ob-Gyn, director of technology of Drsono Medical .

"Fat is stored in body areas such as energy for energy, but if you take more calories than you use, it converts to fat difficult to pay on the sides and lower back," he said.

Never mind Why You have developed love handles, there are easy ways to get rid of this tenacious fat.

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Cardio is a key element of any weight loss plan because it regularly pumps your heart. THE Centers for Disease Control and Prevention (CDC) recommends that adults get 150 minutes of physical intensity physical activity per week or 75 minutes of vigorous intensity activity (or a combination of both somewhere in the middle).

"The race, the bike or the swimming increase metabolism to burn calories and lose fat, even in embarrassing areas like the guards of love," notes Carlsen.

But Alex Lee , physiotherapist, expert in physical condition and recovery, and co-founder of Saunny , said he often tells his customers that they don't have to go crazy at the gymnasium.

"Walk every day," he advises. "The activity maintains your active metabolism and burns fat, especially around the belly."

To accelerate things, many experts suggest Slope , which can raise your heart rate similar to jogging or run without pressure on your joints.

"The inclined march increases calories burns and engages your glutes, hamstrings and basic muscles that walking on flat ground", "," Thomas Pontinen , MD, LCP-C, co-founder and doctor Midwest anesthesia and pain specialists , previously told Best life .

If you have access to a treadmill, you can try the 12-3-30 Inclined walking program.

As any expert in fitness will tell you, you cannot spot reducing fat. In other words, the power exercises specific to the handle of love alone are not enough to get rid of it.

However, as Katzman notes, "the construction of the muscle helps to move your metabolism and improves insulin sensitivity, which is essential for fat loss."

"You can do exercises such as side plates, Russian twists and bikes and bicycle crackles, which work your obliques, the muscle flowing along the sides of your abdomen," suggests Carlsen. "In addition to a global fitness program, they can define the area."

And in terms of global health, the CDC also advises to obtain two days a week of muscle strengthening activity.

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We don't have to say that eating healthy and reduce calorie intake (sure, of course!) Are imperative for weight loss. For such a goal, you will want to cut simple carbohydrates, processed foods and saturated fats. But for love handles, in particular, you should also pay particular attention to your sugar consumption.

"Your body stores fat faster if your blood sugar goes up and go down all day," notes Lee.

To this end, Katzman recommends balance your blood sugar consuming more protein, fiber and healthy fat , which "reduces hormonal signals that tell your body to store fat".

As Katzman mentioned, an accumulation of cortisol can easily trigger your body to store fat along your waist. Therefore, it says it is important to take measures to reduce this hormone by prioritizing "better sleep, breathing, regulation of the nervous system and stability of blood sugar".

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According to experts from Johns Hopkins University , there are many ways of which drinking more water can help with weight loss:

• Water removes appetite : "Thirst, which is triggered by slight dehydration, is often confused with hunger by the brain", " Melina Jampolis , Md, an internist And the specialist in the nutrition of certified doctors, said to them.
• Water can stimulate your metabolism , according to a 2013 study .
• Water makes training more effective : "When muscle cells are dehydrated, they break down proteins (AKA muscle) faster and strengthen muscles more slowly, so your training is much less effective," said Jampolis.
• Water can decrease the production of cortisol.