Handles of lovehas many different known names. Love pillow, love handle, love handle Despite their cute names, it is not really to be loved and desired.
Love handle It is another name for the excess fat that comes out of the pants at the waist. Abdominal exercises can be done to get rid of this regional fat. But just exercising, melting the handles of love will not be enough.
Diet, exercise and lifestyle changes are required to get rid of these bumps. In the article "What are the handles of love", "how do handles of love melt" subject titles will be mentioned.
What Are Love Handles?
Handles of love They are areas of the skin that extend outward from the hip. When wearing tight-fitting clothing, the handles of love become more pronounced. It indicates excessive fat accumulation around the hips and in the abdomen.
What Causes Love Handles?
Handles of loveThe cause is fat accumulation.
Fat cells accumulate when too many calories enter the body or when not as many calories as you consume. Over time, these fat cells become noticeable as they accumulate in certain areas such as waist circumference and hips.
Fat can accumulate anywhere on the body, but there are some factors that increase the likelihood of it in the hips, waist and abdomen. Handles of loveThe factors contributing to the formation of are:
Hormones, especially too much cortisol
Age (abdominal fat accumulation is particularly common as you age)
Lack of physical activity
Feeding fats, sugars, and high-calorie foods
Insomnia
Undiagnosed or untreated conditions that slow the metabolism (hypothyroidism - or inadequate thyroid - making it difficult to burn extra calories for example)
Are Love Handles a Risk?
Handles of love it is not dangerous but may indicate underlying risk factors for chronic diseases. These are as follows:
High blood pressure (hypertension)
High cholesterol
- Heart disease
- Sleep apnea and other respiratory problems
Stroke
Type 2 diabetes
Cancerespecially colon and breast cancer
Liver disease
Calcification
Handles of lovePrevention can help improve overall health.
While trying to lose fat from any part of the body, a healthy diet is essential. Ready products, carbonated drinksThe added sugar found in foods such as sweets is not the same as the natural sugar found in healthy foods such as fruit.
In addition to being linked to a number of health problems such as heart disease, metabolic syndrome and diabetes, consuming too much sugar leads to increased body fat, especially in the belly area.
Also, most sugary foods are loaded with calories yet contain few nutrients. Cutting down on sugary foods and drinks love handles Including helps to reduce body fat.
Use healthy oils
Avokadoolive oil, nuts, seeds and fatty fish The consumption of healthy fats such as helps to thin the waist area.
Healthy fats help you feel full and consume fewer calories during the day. Although these oils are high in calories, using them in moderation in your diet can help you lose weight and don't melt the handles of loveYe helps.
Consume foods high in fiber
Consuming foods rich in soluble fiber, stubborn don't melt the handles of lovewill help ye.
Soluble fiber; beans, nuts, oatIt is found in foods such as vegetables and fruits. It makes you feel full for longer by slowing digestion and reducing feelings of hunger.
Move throughout the day
Increasing the number of calories you burn throughout the day is an excellent way to lose excess body fat.
Many people work at a desk and stay still for hours. Studies sitting for a long time show that it is not good for health or waist area.
Find excuses to move around during the day. Getting into habits as simple as using the stairs instead of the elevator, walking on the phone, and setting a timer every half an hour to walk will make a big difference to weight loss.
Take a pedometer and watch your steps and determine how much you move during the day.
Reduce stress
Being stressed has a negative impact on both mental and physical health and even causes excess belly fat.
This is because stress triggers cortisol hormone production. Also known as the "stress hormone", cortisol is produced by the adrenal glands in response to stressful situations.
While this is a normal function, prolonged stress and excess cortisol can cause undesirable conditions such as anxiety, headaches, digestive issues, and weight gain.
Known to lower cortisol levels to reduce stress and prevent belly fat yoga ve meditation You can do activities such as.
Lift weights
Doing all kinds of physical activity, don't melt the handles of loveIt will help, but lifting weights is particularly beneficial in this regard.
Get enough sleep
Like stress, insufficient sleep causes weight gain by increasing cortisol levels in the body. Studies have determined that people with a lack of sleep have more fat than those who get enough sleep.
Lack of sleep is also linked to an increased risk of diabetes and obesity. For this, you should sleep for at least 7-8 hours uninterrupted at night.
Increase your protein intake
Consuming high-quality protein in meals helps to lose fat and lose weight in a healthy way. Protein reduces the desire to eat.
In addition, studies have shown that diets high in protein compared diets with low protein content. belly fatIt has shown that it is more effective in reducing.
Eggs, legumes, sea productshigh-quality protein sources such as poultry and meat, love handles Helps reduce excess fat, including
Increase water consumption
Properly moisturizing the body is a must for health. Although water is the best liquid to drink, when feeling thirsty, many people tend to consume sugary drinks such as sports drinks, sodas, tea, and fruit juice.
The calories and sugar found in sweetened beverages can cause fat around the waist. Studies have shown that higher consumption of sugary drinks is associated with weight gain, especially in the abdominal area. Instead of sugary drinks, you can drink water or unsweetened tea.
Consume complex carbohydrates
You can fill your stomach more easily by consuming nutrient-dense, complex carbohydrates such as sweet potatoes, beans, oats and brown rice.
That triggers the feeling of hunger refined carbohydrateOn the contrary, complex carbohydrates keep you full throughout the day and make you eat less.
This is because complex carbohydrates are digested more slowly due to their high fiber content.
Studies show that fiber-rich carbohydrates can aid weight loss, which is melting of love handlesprovides ni.
Try the HIIT workout
High intensity interval training (HIIT) is one of the most effective exercises for losing body fat. HIIT exercises involve short periods of intense aerobic exercise, each followed by a rest period.
This type of exercise is fast, effective, and numerous studies have shown it can help lose body fat.
It has also been noted that HIIT is effective against belly fat. A study of 39 women found that applying HIIT in an exercise program was more effective at reducing belly fat than other programs.
Eat carefully
Mindful eating is a practice that can lead to controlling eating behavior and consuming fewer calories.
Mindful eating involves paying attention to hunger and satiety cues, eating undisturbed, slowly eating and understanding how food affects your mood and health.
This is an excellent way to be both physically and mentally healthy and is said to be an effective method for weight loss.
Stop drinking
An easy way to reduce calories and lose weight is to avoid alcoholic beverages. Drinking too much alcohol is associated with obesity and causes an increase in body fat, especially in the abdominal area.
Alcohol also stimulates the brain cells that regulate appetite, increasing feelings of hunger, which causes consuming more calories. Also, many alcoholic beverages are loaded with calories and contain extra sugar that can lead to weight gain.
Consume natural foods
Don't melt the handles of loveOne of the simplest ways is to eat natural foods. Fast food, fried foodsProcessed foods such as sweets contain ingredients that are not good for health.
Studies show that people who eat a lot of processed foods are at greater risk of obesity, along with chronic diseases such as diabetes and heart disease.
Eating natural foods is an excellent way to shrink your waistline. Healthy foods include vegetables, fruits, nuts, seeds, lean proteins and whole grains.
As a result;
Melting the handles of love It is necessary to exercise, eat less processed foods and get more fiber throughout the day.
