Lose belly fat - love handles

[tonebody73]

I want to reduce my love handles. Any suggestions ? I dont have a lot of body fat but whatever fat I have is around my belly area. I am 5'8" and have weighted 150-154 lbs for the past 4-5 yrs.

Diet
=====

Breakfast - regular oatmeal w/ raisins and cranberries
fruits - pineapples, strawberries, melons

Lunch - subway turkey/tuna 6-inch sub OR turkey shawarma wrap w/ hummus OR baked salmon salad

Snack - Mrs Mays trio bar OR apple + banana + low fat yogurt

Dinner - 6-inch turkey/tuna sandwich

Post workout - Myoplex carb control low sugar bar + apple + yogurt

[ShibbyUTD]

I want to reduce my love handles. Any suggestions ? I dont have a lot of body fat but whatever fat I have is around my belly area. I am 5'8" and have weighted 150-154 lbs for the past 4-5 yrs.

Diet
=====

Breakfast - regular oatmeal w/ raisins and cranberries
fruits - pineapples, strawberries, melons

Lunch - subway turkey/tuna 6-inch sub OR turkey shawarma wrap w/ hummus OR baked salmon salad

Snack - Mrs Mays trio bar OR apple + banana + low fat yogurt

Dinner - 6-inch turkey/tuna sandwich

Post workout - Myoplex carb control low sugar bar + apple + yogurt

Diet looks pretty good. Make sure you drink enough water and eat enough veggies. Looks like you're eating a lot of fruit. Just watch how much of that you're taking in because enough though those are natural sugars it is still glucose.

Make sure to be doing that cardiovascular!!!

[Grimmjowl]

Unfortunately, that is generally the LAST place that men see obvious fat loss. There's no real way to "target" the fat in that area, you're just gonna have to lose more bodyfat.

Pictures and BF% would help.

[makeitwork]

I want to reduce my love handles. Any suggestions ? I dont have a lot of body fat but whatever fat I have is around my belly area. I am 5'8" and have weighted 150-154 lbs for the past 4-5 yrs.

Diet
=====

Breakfast - regular oatmeal w/ raisins and cranberries
fruits - pineapples, strawberries, melons

Lunch - subway turkey/tuna 6-inch sub OR turkey shawarma wrap w/ hummus OR baked salmon salad

Snack - Mrs Mays trio bar OR apple + banana + low fat yogurt

Dinner - 6-inch turkey/tuna sandwich

Post workout - Myoplex carb control low sugar bar + apple + yogurt

well, the lovehandles can only be rid of completely by lowering your total bodyfat. You can do ab workouts, workout your sides and lower back. They will help.

[badger-rampage]

Unfortunately, that is generally the LAST place that men see obvious fat loss. There's no real way to "target" the fat in that area, you're just gonna have to lose more bodyfat.

Pictures and BF% would help.

Isn't HIIT supposed to handle this though? I mean, I no there is no such thing as spot reduction, but HIIT and Tabata are supposed to tarted belly fat right?

[euclid]

Isn't HIIT supposed to handle this though? I mean, I no there is no such thing as spot reduction, but HIIT and Tabata are supposed to tarted belly fat right?

HIIT will handle it simply because it helps you lose bodyfat and arguably helps to raise your metabolism. HIIT does not target fat anywhere on your body, nor does any other exercise or diet program save for liposuction.

[SocratesTX]

Isn't HIIT supposed to handle this though? I mean, I no there is no such thing as spot reduction, but HIIT and Tabata are supposed to tarted belly fat right?

Any kind of cardiovascular effort ill help you. HIIT is not the answer, a mix of HIIT and LISS/MISS with a workout program and diet is the key.

[rejected]

I want to reduce my love handles. Any suggestions ? I dont have a lot of body fat but whatever fat I have is around my belly area. I am 5'8" and have weighted 150-154 lbs for the past 4-5 yrs.

Diet
=====

Breakfast - regular oatmeal w/ raisins and cranberries
fruits - pineapples, strawberries, melons

Lunch - subway turkey/tuna 6-inch sub OR turkey shawarma wrap w/ hummus OR baked salmon salad

Snack - Mrs Mays trio bar OR apple + banana + low fat yogurt

Dinner - 6-inch turkey/tuna sandwich

Post workout - Myoplex carb control low sugar bar + apple + yogurt

If you keep losing fat, you will eventually lose the love handles. That's all there is to it. You have too much fat.

[MEDITATE]

am not sure but i think ur diet need to be altered,like the humus and shawerma i think they should be substituted by sweet potat. and chicken or fish.


these 2 are arab food meaning they contain high carbs and trans's.

anyways post some pics

[OrlandoM93]

I would eat more, to be honest. I myself am trying to lose a little fat after the school semester is over, as I've been slacking on my diet. I would recommend taking 1g of protein per lb of lean body mass. Also, I would suggest taking in a lot of fiber. Try adding things to your breakfast like a whole wheat bagel and some fiber one. I have always been the guy that ate everything in sight(though healthy) and just got big, but losing fat is tough for me, as I like to eat A LOT! I feel your pain brother!

[Messs7381]

stop eating tuna from subway

Serving Size: 1 6-inch sub / 250g

Calories 530 Calories from Fat 280
% Daily Value *
Total Fat 31g 48%
Saturated Fat 7g 35%
Trans Fat 1g

Sodium 1030mg 43%

[SocratesTX]

stop eating tuna from subway

Serving Size: 1 6-inch sub / 250g

Calories 530 Calories from Fat 280
% Daily Value *
Total Fat 31g 48%
Saturated Fat 7g 35%
Trans Fat 1g

Sodium 1030mg 43%

And eat regular food, you're loading up on crap in a healthy wrapper

[biggerthanlavar]

If you keep losing fat, you will eventually lose the love handles. That's all there is to it. You have too much fat.

agreed, and to be quite honest, his diet doesn't look that good either. People need to realize that to burn the last few lb's of fat from those stubborn areas, you really need to get strict w/ the diet.

[300pushups]

dieting is an obvious science when you break it down into essentials, and it looks your diet is good, but i think you could eat more often.. 4 meals a day (i think) wont cut it for losing fat to the max.

I'd share what ive been doing for 1 month (will be exactly one month in 3 days) to get from 207 lb to 198, and to lose 2 inches on my waist (at belly button)

Ive been eating literally each 2 - 2.5 hours.
All REAL protein (no protein powders), ALL REAL carbs (oatmeal, buckwheat) in the morning, and ALL veggies (mostly bell peppers) past 2 pm.
I would start eating at 8 am after my 4-5 mile walk where i kept my heartrate above 100 bpm at all times.. and ate every 2 hours.
So it would be meals at 8, 10, 12, 2, 4, 6, 8
I started sleeping from 9 pm to 6 am, so thats 9 hours of sleep.
and i started drinking no less than 1 gallon of water a day, i would fill up 1 gallon jug of water before going to sleep, and this way when i woke up there was my 1 gallon jug in front of me telling me to drink ))

[jay24k]

If you aren't losing weight, your eating too much calories plain and simple. Either that or your metabolism is screwed. Take a week off or otherwise cut back your food. You gotta drop weight if you want the fat gone. It's really that simple as stated by everyone else. And subway foods are not really good for you imo if you want to do it hardcore. Their bread is not good and their wheat is not 100%. It also is made with corn syrup and their mayo is hardcore in their tuna. Either eat a plain turkey sub with veggies and half the bread or just make your own. It's not only cheaper but you know what you are buying. Count your calories and see where you are at. I'm willing to bet you are eating too much and need to cut back.

[OrlandoM93]

The Tuna from Sub-Way is very well full of ****. Tuna out of a can is good, but Sub-Way must load theres up with mayo and other crap, because the tuna is about as healthy as a piece of fried chicken.

[jonnyboy92110]

Bro, your diet is terrible. From your description, it sounds like your one of those "skinny fat" guys.

Your eating a number of meals that are really high in carbs-- especially sugar, without any fat or protein to balance out the impact on your blood sugar.

If you're trying to cut, low fat yogurt is a death trap- it's all sugar.

You should go with keto for 2-3 months.

[Shr3dJunki3]

Look at my description, am I still skinny fat? To OP, just cut more body fat dude, create a higher defecit. Read wavelengths cutting guide and you'll be fine.

[300pushups]

Bro, your diet is terrible. From your description, it sounds like your one of those "skinny fat" guys.

Your eating a number of meals that are really high in carbs-- especially sugar, without any fat or protein to balance out the impact on your blood sugar.

If you're trying to cut, low fat yogurt is a death trap- it's all sugar.

You should go with keto for 2-3 months.

keto is a little drastic dont you think?

he just needs to increase number of meals, and clean up his diet. he will be just fine

[kamjah]

Isn't HIIT supposed to handle this though? I mean, I no there is no such thing as spot reduction, but HIIT and Tabata are supposed to tarted belly fat right?

if there is no such thing as spot reduction, then why would you assume HIIT/Tabata could spot reduce belly fat???

[pllzr]

hi guys!
well i got some tips....

1. switch to whole grains coz they produce smaller and well controlled changes in your blood sugar

2. get friends - lower your stress by lowering the cortisol in your body, it is a stress induced hormone that has been linked to excess belly fat

3. eat seafood - women who eat fish twice a week can lose a pound of fat week, without making any other changes to their diet and lifestyle

4. olive oil - polyphenols found in olive oil burn more abdominal fat

5. get active - raises blood flow and circulation

[Nick1971]

There's a lot of good advice in this thread. I agree that HIIT alone does not make for a good cardiovascular program, and while it might let you lose a little weight, it should be used in conjunction with a good diet, and I think some LISS/MISS is also good to have in there.

I do think that some of the intangibles like quality of food, reducing stress, being active, getting plenty of sleep, are definitely something to focus on. Obviously diet is the number 1 ingredient in weight control, but overall well being should be the goal, with bodyweight as just one important aspect to it.