Rule your mind or it will rule you.
How to get rid of love handles is one of the many yearnings of folks who are on a weight loss program or thinking of starting one. Those seeking to learn how to get rid of love handles fast are usually men although there are women who can suffer from this stubborn problem. Those women are usually apple shaped as compared to pear shaped.
The goal of this article is to help anyone learn how to manage their weight regardless of whether you have 50 pounds to lose or 5 pounds.
The tips and strategies I am going to share with you will help you lose stubborn fat from your love handles or anywhere else where your body fat just seems to cling to stubbornly without melting away.
Learning how to get rid of love handles for men will follow the same principles as learning how to lose love handles on women. The key element here that you are going to have to cultivate in your weight loss efforts in getting rid of your back fat and love handles is patience. Without patience and determination none of the suggestions I offer will work.
So I want to take some time to explore mindset. Because mindset is crucial in finding and sculpting the physique of your dreams. Like Michelangelo we need to chip away at the fat to uncover our statuesque physiques.
The way to do that is with determination and patience. I can’t emphasize this enough. Without the proper mindset you are likely to sabotage your weight loss efforts and end up failing.
Although you might have woken up one day and decided that you were fat or wanted to lose some weight, you can’t achieve that goal within just a few weeks despite what others have misled you to believe.
Even the National Institutes of Health as well as other groups recommend that you try to lose up to a maximum of 2 pounds per week. If you are quite a bit overweight like 50 or more pounds, you might find that you can lose 3, 4 or even 5 pounds per week for the first couple of weeks. But that should not be your goal.
So the first thing is to commit to a safe weight loss journey of up to 2 pounds per week. Understand that you likely put on those extra 10, 20 or more pounds over a few years. You need to give yourself several months to lose it.
Plan appropriately. By deciding to lose weight when you are emotionally and mentally readily you will ensure your long term success.
What do I mean by this? Well, it is best to plan your weight loss efforts to lose your love handles at times of rational thought. Making New Year’s resolutions is not really rational. Planning to lose weight and get slim by summer on the 1st of May is not rational.
If you have 25 pounds to lose then give yourself up to 25 weeks to lose it. That’s planning on a weight loss of 1 pound per week. I know that you can lose up to 2 pounds per week, but I have tried it and it is very hard to consistently eat that few calories over months and months. It can be done but it takes exceptional strength, courage and willpower.
A goal of 1 pound weight loss per week is very achievable for all of us. Even if you have over 50 pounds to lose you will be at your goal weight in a year.
Listen, you know that to lose a pound of fat you require to create a calorie deficit of 3,500 calories. That means that on a daily basis you need to eat 500 less calories or burn 500 more calories than you are now. That is doable.
For a 2 pound per week weight loss you need to create a daily calories deficit of 1000 calories. That’s much harder. If you were a 200 pound man you’d still have to eat slightly less calories than you need even if you ran 5.5 miles in an hour everyday.
It is much easier to try and cut out around 300 calories per day and look to exercise to burn an additional 200 calories a day in order to create a 500 calorie per day deficit than try and create a 1,000 calorie deficit.
The main reason people fail in their weight loss efforts in my opinion is because they set unrealistic expectations in both the amount of weight they can or should lose each week and the amount of time that they can lose it.
Get into the right mindset. Aim for 2 pounds of weight loss per week but be content with 1 pound of weight loss per week. Set your goals around losing 1 pound per week. So if you are looking to lose 30 pounds then give yourself 30 weeks to achieve that goal.
Listen, that’s not too bad. It likely took you a few years to gain that extra 30 pounds, so losing it in 7 months is great… right? 🙂
Okay, last thing about mindset. If you are struggling to lose your love handles you are not alone. First of all, you can’t spot lose weight and fat. The body determined where and how the weight comes off. And generally it burns little pieces of fat from all over the place.
Secondly, areas of fat like the love handles and often times the upper thighs or saddlebags for women are the last places to go because that is where we generally put the weight on first.
With this in mind, if you are still struggling to lose the love handles it just means you are very close to your ideal weight. My guess is that you are within 5 to 10 pounds of your goal weight if the only fat you can still see and that you still want to get rid of is your love handles. Just keep trucking along.
Okay, final, final comment about mindset. Losing the last 5 pounds is more difficult than losing the first 5 pounds. Not because it is physiologically harder for the body to lose it, but because you have less fat to lose in the first place. Do not be dismayed if when you are down to losing your last 10 or less pounds that you find yourself only losing weight at about a half pound per week. That is normal and you aren’t doing anything wrong.
Now here is a quick strategy to losing all the weight you want when you have cultivated the right mindset.
Determine your daily calorie requirements using the Mifflin – St. Jeor calorie calculator. This calculator will give you the amount of calories you need to eat in order to maintain your weight. Below the green number you will see how many calories you need to eat to lose 1 pound and also 2 pounds of weight per week.
However, you need to be honest about your activity level. If you are unsure of your activity level, it is good practice to choose a level below the one you were thinking of.
For example, let’s say you usually workout 3 to 5 times per week. You might be inclined to choose “moderately active” but it wouldn’t hurt to choose “lightly active” especially if your regular weekly exercise workout routines of 3 to 5 has been closer to 3 lately.
Lastly. You need to count every single calorie you eat so that you DO NOT eat more than the amount required to lose 1 pound per week. This is the best way I have found to lose weight consistently.
You can eat anything you want, but you will find that when you are on a calorie budget, some foods go further than others in keeping you satiated. Choose whole plant foods as often as possible and most definitely DO NOT drink any calories. Liquid calories have been shown not to be satiating.
Keep doing this until you are at your goal weight. Be patient and kind with yourself if you fall down. Just dust yourself off and pick yourself up again. As an insurance policy it is not a bad idea to take a daily or weekly multi-vitamin to fill in any gaps caused by limiting your calories.