Love handles in men, what to do? The solutions !


In men, love handles usually appear from the age of 30/40. This is also where they most easily store fat.

When it becomes a complex, some choose to hide them with looser clothes for example. Others, on the contrary, have no problem with that and prefer to assume them fully!

But if you are reading this article, it is surely because you want to get rid of it… So find out how without further delay!

Why do men have love handles?

abs loss handle love man

L’appearance of love handles in men comes from the combination of a lack of physical activity, a sedentary lifestyle and a diet that is too high in fat and sugar.

Too much belly fat

Love handles are a place of storing excess fat specific to men. These fat cells are created when the diet is too rich in saturated fat. But meals containing fast sugars can also be responsible for the development of adipocytes.

These are similar to small cells that store fat.

The size of adipocytes fluctuates depending on the intake. They increase during a meal that is too rich in fat, and decrease during physical activity that draws on the reserves.

Attention, once these cells appear, they never go away. By practicing a sustained physical activity, they will then be empty and crushed but still present. So, when losing weight (example for men), this parameter must be taken into account.

It is therefore necessary to avoid their appearance, and this, from an early age.

Abs not toned enough

The second main cause of the development of love handles is the lack of abdominal muscle tone. This is also one of the big reasons why men sometimes have a hard time losing belly fat.

The abdominals play an important role in maintaining posture and viscera. When the latter are not stimulated enough, they relax and no longer fulfill their role.

The skin relaxes, the viscera relax and thus give this impression of “buoy”.

Adopt a balanced diet to avoid love handles

To avoid the appearance of love handles, a balanced daily diet should help manage moments of excess.

Long-term balanced eating

We have seen previously that the creation of adipose cells which store fat seems irreversible even if their size can decrease. It is therefore important to adopt a balanced diet as soon as possible.

You can absolutely enjoy healthy eating. Try to implement my few tips for eat healthy and lose that little buoy :

  • Choose fresh fruits and vegetables : we forget ready-made, prepared products! We take the time to do our shopping and why not even go for a walk to the market.
  • Choose local products for meat and cheese. They will have fewer additives, will be less processed and of much better quality!
  • Reduce your intake of simple sugars and opt for complex sugars. Simple or fast sugars cause blood sugar to fluctuate significantly. But our body needs a stable blood sugar to avoid any risk of diabetes. Therefore, favor complex sugars which provide continuous sugars.
  • Avoid uncontrolled snacking. It’s not necessarily easy in a period of telework, but snacking is a major cause of the appearance of love handles. To prevent this from happening, pay special attention to your breakfast or add a healthy snack (fruit, handfuls of oilseeds, etc.) to your daily routine. This will allow you to better wait for mealtimes.
  • Eat at regular times and in good positions. To function effectively, your body needs stability. Meals should be taken at regular times, taking the time to chew well and in good conditions to start the digestion process. No more devoured drive-thru sandwich in five minutes.
  • Apply the 80/20 rule. Our rule of thumb, and one that works, is to eat 80% healthy meals a week. On the remaining 20% ​​(3-4 meals) you can treat yourself.

By applying these different tips, you will rebalance your diet and the benefits will be felt quickly: better physical shape, reduction of muscle and visceral fats as well as a reduction in cholesterol.

Last little tipto rebalance your diet a little, try to increase the amount of vegetables in your meals or plates.

This allows you to eat your fill and benefit from vitamins and minerals in good quantity! But don’t cut out your other macronutrients (carbs, fats, and proteins)!

Manage moments of excess

Embracing healthy nutrition doesn’t mean stopping living and going out. Just manage the moments of excess. I have always told you, for a food balance that lasts over time, you must adopt the 80/20 rule.

80% of the time you eat healthy. You have 20% of your meals left where you can treat yourself.

During an aperitif with friends, choose wine rather than beer (120 kcal). The latter, in addition to inflating the belly, brings you a higher quantity of calories than wine (90 kcal).

I know, I’m not a fan of calorie counting either, but it makes for a simple comparison.

In addition, consuming alcohol increases the appetite and the need for fatty foods arises.

Do not throw yourself on the cheese or charcuterie platter either, but take the time to eat and chew. Your stomach will be full faster.

Moreover, the aperitif can be greedy without being only made of charcuterie! It is not forbidden but it is possible to vary the food on the table (baby carrots, olives, homemade tomato toast, etc.)!

As for junk food, allow yourself one meal a week where you will forget your good resolutions. If you do not, the risk of abandonment will be greater.

You don’t have to slack off on just one meal. You can also smooth your cravings over the week! If you play sports and eat healthy every day, rest assured, you won’t gain weight by eating one or two cookies bought at the local bakery.

You will see, by adopting good habits, you will have less craving for sugar, less desire to snack, you will enjoy rediscovering certain foods.

The ideal sport to lose love handles

To effectively lose this area, a combination of abs exercises targeted “love handles” and cardio-training sessions are essential.

Abdominals to lose belly fat

The exercises that work the love handles in a man help to tone the abdominal strap. Here are some to do to help you reduce excess weight.

Exercise 1: the ticking

  1. Lying on your back, legs bent, feet on the ground hip-width apart;
  2. Take off the shoulders without pulling on the neck;
  3. Arms outstretched, try to touch the left foot with the left hand, return to the starting position;
  4. Perform the same movement on the right side.
  • Muscle(s) worked: the obliques.
  • Quantity: 3 sets of 20 repetitions on each side.

Exercise 2: straight leg crunch

  1. Lying on your back, legs straight, and shoulders lifted;
  2. Perform a light bust roll-up to contract the rectus abdominis while keeping your legs straight;
  3. Remember to contract the perineum well and retract the navel;
  4. Return to starting position.
  • Muscle(s) used: the rectus abdominis.
  • Quantity: 3 sets of 15 repetitions.

Exercise 3: dynamic sheathing

  1. On the elbows, legs straight, resting on the feet, in a plank position;
  2. Make movements back and forth to the front of the body by advancing the shoulders forward.
  • Muscle(s) worked: rectus and transverse.
  • Quantity: 3 sets of 15 repetitions.

Some videos to work your abs

Work on your cardio to lose your “buoy”

cardio love handle man

For reduce your belly circumference and the mass of fat that bothers you, activities requiring cardio are essential. The best known and the most energy-intensive is running. For beginners, go through progressive programs that will help you progress at your own pace, having fun and reducing the risk of injury.

If you have physical problems that prevent you from running, other disciplines exist.

  • Cycling, mountain biking,
  • nordic walking,
  • swimming
  • rowing

These are all physical activities that can boost the metabolism and solicit your entire cardiovascular system.

In a perspective ofuse of body fat in his sports practice a minimum of 30 to 40 minutes of practice at moderate intensity (when you are a beginner) seems the basis for success and fulfilling your objectives.

The combination between the abdominal strap work through targeted exercises and cardio workouts seems to be the ideal formula for lose your love handles.

Healthy diet + abs exercises + cardio training = loss of love handles

But to achieve your goal, a balanced diet will be the second pillar of your change. If you need help with lose weight or belly, programs exist.


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