Diabetes Prevention,Diabetes Reversal,Fitness for Diabetes,PCOS,Weight Management

Love Handles and 7 Tips From a Physiotherapist to Get Rid of Them!

Dr. Surya Menon (PT) ,
August 2021

Despite their cute name, there isn’t much to love about love handles. Love handles are another name for the excess fat that sits at the sides of your waist and hangs over the top of your pants. Also known as a muffin top, this fat can be a challenge to lose. Many people try to get rid of this specific area with endless side crunches and other abdominal moves that target the muscles that run down the sides of your torso. Unfortunately, this is not a very effective way to lose those unnecessary curves.

The solution: Find simple ways to increase the number of calories you burn throughout the day is an excellent way to lose excess body fat. So, here are some tips to get rid of those love handles without breaking a sweat (figuratively)

Tip 1: Start slow: Graded exercise therapy (GET) is another intervention technique that utilizes physical activity as the principal treatment method to address stubborn fat deposits. It promotes engagement in a program of physical activity that starts very slowly and gradually increases over time. But performing these exercises under the supervision of an expert is mandatory.

Tip 2: Pick an activity you enjoy: It can be difficult to find an effective workout that you actually enjoy. Fortunately, Graded exercise therapy (GET) and high intensity interval training (HIIT) help you reduce stubborn fat with an added element of fun. It will not only help you lose weight, but also can help with shrinking your waistline, along with an added improvement in physical fitness and well-being.

Tip 3: Move every 30 mins: Research has shown that every 15-minute increment of sedentary (inactivity) behavior (Reclining or sitting for long hours) is associated with a 0.05-inch (0.13 cm) increase in waist circumference. Creating a habit as simple as setting a timer every half hour to get up and walk to the kitchen can make a big difference for inch loss or investing in a pedometer is another way to track your steps and observe exactly how much you are moving during the day. Engaging in any kind of physical activity can help you lose your love handles, but adding weight training to your routine may be especially beneficial.

Tip 4: Embrace cardio exercises: Many people feel intimidated by the high-intensity nature of some aerobic workouts, like spinning or running. However, there are plenty of low-impact, beginner-friendly aerobic workouts that are easy to do. Swimming, working out on the elliptical machine or simply going for a brisk walk are all excellent ways to get into an aerobic workout routine. Experts like the Centers for Disease Control and Prevention (CDC) recommend at least 150 minutes per week of moderate-intensity aerobic exercise. That’s about 20 minutes per day.

Tip 5: Combine resistance training with cardio: While aerobic training or cardio typically burns more calories during a workout, weight training (a form of exercise where you’d use weights to help improve strength and endurance) helps the body build lean muscle and burn more calories at rest. Combining resistance training with cardio has been shown to be very effective for burning off belly fat.

This is because weight training gives a light boost to your metabolism helping you burn more calories throughout the day.

Tip 6: Stop trying spot reduction techniques: Spot training is not a worthwhile way to lose stubborn fat and has been shown to be ineffective in several studies, even though working out for a single part of the body seems the most tempting. A better way to lose stubborn body fat is to incorporate whole-body moves into your workout and add aerobic exercises that work a large number of muscles at once.Studies have shown that exercises that work the whole body, like burpees or using battle ropes, burn more calories than traditional exercises like push-ups.

Tip 7: Don’t deprive yourself: It’s a very common belief that going on a strict diet, devoid of any of your indulgences is the way to lose weight. But, in fact, restricting yourself to a diet that is devoid of any indulgences can actually cause your whole diet to backfire. A study published in the journal Psychosomatic Medicine found that calorie-restricting diets can actually lead to long-term weight gain due to an increase in the stress hormone cortisol. This fat-storing hormone spikes due to the psychological stress from constantly saying “no” to the foods you desire so badly. Some dieters get so caught up in being thin that they heavily restrict the number of calories they eat, or even turn to going the whole day without eating. And, going on these dangerously restrictive diets can actually do more harm than good by slowing down your metabolism and causing your weight loss progress to slow down.So remember, to stay on the healthy track of a balanced diet as well as exercise.

If you think you need help getting to your fitness goals, be it getting rid of love handles or losing weight all over, then we have the perfect program for you — Reset23. With Reset23 you get access to trained nutritionists, physiotherapists and psychologists to help you get into shape. Reset23 also comes with r individualized Exercise protocols to help you get fitter, stronger and healthier. Sounds interesting? Check out Reset23 at www.fitterfly.com/reset23 or give us a call at 022 48971077 (Ext 2)

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