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So, one has an excess of fat deposited around their waist and particularly on their sides. The love handles keep expanding, the belly pooch keeps sagging, and the side flab just piles up higher. The question is how do we get rid of all of this fat? Can we do it without exercise or is that a requirement for weight loss? Let’s take a closer look and see if we cannot figure out how to reduce.

Get Rid of Side Fat Without Exercise?

Do you technically need to exercise, to lose fat? No.

Does it help a lot? Yes.

Is it better for health to exercise? Yes.

Now that we have that out of the way, let’s talk about melting off those love handles, without having to go to the gym. Again, one can have more flexibility in their diet, if they do incorporate exercise.

However, if you’re not going to go to the gym, please understand that your diet has to be on point. You have very little room for error or cheating.

To lose side fat, we are going to need to tap into our body’s fat storage. Fat is simply stored energy. I know that sounds obvious, but so many people identify body fat, with ‘who they are’. It’s a weird psychological thing, but it’s amazing how many folks miss this basic fact.

The two ways to tap into this stored energy are: taking in fewer calories than the body requires to stay at a certain weight each day and/or by expending calories through work (aka exercise). We’re going to focus on the first case.

In order to lose the fat around the waist, sides, belly, hips, etc…there is going to be a gradual reduction in fat storage, from the body as a whole. Meaning, the body doesn’t just draw from its fat stored in one area, but from the entire body as a whole. It’s a gradual reduction in stored energy.

As such, we need to determine how many calories we need to consume each day to be in a caloric deficit.

Simple Steps to Losing Fat Fast

1. Get a phone app or go online and find a calorie calculator. You will need to know your weight for the calculator to determine how many calories you need each day. Now, these calculators will determine how many calories you should eat for maintenance (stay the same as you are), and how many to lose a set number (say, 2 lbs per week).
2. Track how much you’re currently consuming each day. Then, aim for hitting the target total calories that the calculator tells you (that 2 lbs per week caloric number).
3. The easiest way to get to that number is to slowly reduce the number of calories you eat for the first week, until you hit the target number for the rest of the weeks moving forward. So, for instance, on the first day you’d eat 100 calories less than normal. This could be as simple as removing a piece of cheese from a meal or not drinking a soda or beer. On the second day, remove 200 calories, and so on until you reach the goal. Why do this? It is psychologically easier to give up things gradually instead of all at once.
4. The other option is to hit that target caloric deficit on the first day and just have discipline. This is quicker, but again, lots of people have trouble sticking to an immediate reduction in how much they eat on a given day. You’ll almost certainly have to push through some hunger pangs, until your body adapts.
5. Continue to hit the target caloric number, track your weight, and adjust as necessary. The number on the scale isn’t always going to go down in a linear manner. For example, there have been plenty of times when I’ve been on point with my diet/exercise routine for 4-5 days straight and I’ve gained weight. However, on the 6th day, I’ll be 3 lbs lighter and lose another 2 over the next week. Sometimes, our body is holding extra water for a period of time, and the scale remains the same…don’t get discouraged, it’ll sort itself out if you stick with the plan.

Following these simple steps will get rid of the excess side flab or belly fat, no problem. The key is being consistent with your daily caloric intake and keeping yourself accountable.

It does take time to lose fat. I know people want it all gone overnight, but it doesn’t work that way. I mean, it took time to put all that weight on, it is going to take time to burn it off. Don’t rush and have patience. 8-12 lbs per month is a good pace and makes a huge difference to how one looks.

Don’t just look at the scale number. Take measurements of your waist on a weekly basis. Even if you don’t notice the change in the mirror, the measuring tape can tell a different story.

You might not visually notice an inch loss around the waist and be totally surprised when you do a measurement.

The lower back and down to the hips can be a major problem area for women, looking to lose fat. Whether it’s the love handles or closer to the middle of the back or spine, getting rid of extra flab can be a real test.

‘Why can’t I lose this extra back fat?’ is a question that gets asked a lot. The good news is, the answers, are actually quite simple. Which one(s) apply to you, is just a matter of your particular situation.

Why Can’t I Get Rid of Lower Back Fat?

Not Enough Time Has Passed

If you’ve been on a cutting plan for a while, been exercising, and sticking to your caloric targets; it can be frustrating to see that the love handles are still around.

However, it is important to understand that some parts of the body, do take longer than others to fully get rid of the excess blubber. One of these problem areas can be the lower back and love handles.

Yes, it’s annoying, but the solution is to stick with the plan and adjust as needed to meet your goals.

I remember dropping close to 30 lbs once and still having some of that back fat. Sure, it was reduced, but not yet completely where I wanted it.

This is just a part of the process, it took time to add the fat, and will take time to remove it also.

Your Diet Isn’t On Point

This is actually a pretty common problem. People start going to the gym and exercising, which is good.

The problem lies with the fact that they don’t make any adjustments to what they eat. They might initially lose a bit of weight, but then hit a road block, a few weeks in.

You can exercise all that you want, but if your calories are still too high, fat is not going to come off. After all, your just burning energy (with exercise), and replacing it with an equal or greater amount of energy (food).

If you haven’t done so already, consult an online calorie calculator or better yet, an app for your phone. I use My Net Diary Pro for iPhone.

What this does is tells you how many calories you have allotted for each day, in order to meet a fat loss goal. You type in your food consumption to track the calories. It sets a number to lose 1-2 lbs per week.

Simple enough? There’s plenty of people not doing this easy task and getting next to no results.  Going to the gym and not having a proper diet plan in place, will cause you to just spin your wheels, instead of reaching goals.

Not Doing Enough Exercise

Now, when I say this, I’m not talking about spot reduction. That is the idea, that you can burn fat from one specific area of the body, by working it out. You cannot. That’s not going to cause one to lose that lower back flab.

However, exercise (cardio or weights or sports), is going to burn excess calories. Sometimes, a diet can be pretty good, and actually cause the person to lose fat…just really slowly. So fractions of pounds per week, instead of whole pounds.

You can at that point, restrict calories a bit further, or simply hit it harder in the gym.

I’ve seen so many people go ‘workout’ but, half-ass it, the entire time. Like, walking a bit, picking up a few weights without any real purpose, or socializing.

Then, they think they did a big workout, but maybe burned 50 calories. One doesn’t have to do insane levels of exercise, but putting forth a real effort, makes it easier to get to your goals in a reasonable amount of time.

Evaluate honestly, how you’re doing in the gym. Do you actually have a plan or schedule? Or is it really haphazard? Getting a consistent focus, can make the whole fat loss process, move along much smoother.

Need a Step by Step Program?

If you want an exercise program to follow along with, to complete step by step consider trying out Visual Impact Cardio and/or Visual Impact for Women.

The women’s includes a weight lifting program, to get a slim and fit physique. The cardio program is about burning body fat.

I did the men’s program and the cardio, a few years ago and dropped over 30 lbs with its methods. You can check out my results and experiences from that, here: Visual Impact Cardio Results

The program is by fitness trainer, Rusty Moore.  If you want an entire plan for fat loss, this is a very effective, yet challenging one.

It is a solid mix of longer cardio sessions and more intense interval training. There are 3, eight week levels, from beginner to advanced.

I usually only need to go through one of the eight week programs, to get lean, though. I use this, whenever I need to drop some extra flab, and it works time and time again.

VI Cardio really burns through a ton of calories and my endurance improves greatly over the course of the program. It is intense and the workouts are 4-5 days per week, but it absolutely sheds the lower back and other fat, when paired with a consistent diet.

Also, I like the fact that I burn so many calories, that I can eat more food and still be in a deficit. That can be huge psychologically, after weeks of being completely disciplined with your eating habits.

The program builds up progressively and it can be tailored to your own needs. Rusty Moore explains his whole philosophy and why his training works. You will learn these concepts and be able to adjust things to how you like it.

Or you can just follow along with the set schedule and see the fat start burning off, pretty darn quickly.

If you want to try that out, it comes with a 60 day money back guarantee, and costs only $37 (currently). It’s an ebook, so, you download it and can get started right away. Again, this is if you want a plan completely laid out for you, that you just follow.

Summer is already here and for many ladies, they still haven’t gotten themselves into shape, even when they wanted to do so. Inevitably, a trip to the beach or the pool is scheduled, and they realize they’re going to be wearing their favorite bikini.

Folks want to look their best in a swimsuit, but haven’t set aside the time, to make it happen. But what if you have between 2 weeks and 30 days, until the beach, can you get a lean bikini body in that time frame?

Can You Get Bikini Body Ready Fast in 30 Days or Less?

I suppose that in a general sense, that depends on what one means by bikini body ready. If you want to look like an IG fitness model and currently don’t work out, that’s not going to happen.

However, one can lose a significant amount of fat, in under one month. The overall shape one is in at the end of the time period, depends on both the starting point, and amount of time.

If you have two weeks, you can expect to drop, roughly 10 lbs or less. If someone is significantly obese, they would be able to lose a bit more, but 10 pounds is a lot in that short time frame.

If you have a month, you might hit 20 lbs, on the high end. 10 lbs on the low end.

So, if two weeks is the time frame, expect: 5-10 lbs of fat loss.

If a month, 10-20 lbs of fat loss.

Please don’t get discouraged, if you were hoping for higher numbers. The visual difference of being 10 to 20 lbs lighter, is actually quite striking.

Also, don’t try to chase some crazy amount of weight loss in a short period of time, as it can easily stray into unhealthy territory.

For most transformations (getting a lean physique), is going to take in the 6-12 week range, to complete entirely. You do make great progress along the way, but in the future, leave yourself more time to cut down before beach season.

What’s the fastest way to Lose Fat in 30 days?

Again, I’m not big on trying to lose weight really quickly. It’s overwhelming and it can cause you to lose muscle gains, as well as fat. Which sucks, if you lose any tone or mass, you’ve worked for.

However, the fastest fat burning diet that I’ve tried, is carbohydrate cycling. This technique uses low carb days, followed by a higher carb ‘re-feed’ day. This re-feed allows your muscles to replenish glycogen stores for energy.

The most effective split for me, is: 3 days low carb, followed by 1 day high carb.

Low carb days, I eat 0.5 grams of carbohydrates per pound of body weight.

Higher carb days, I eat as many as I want, within my caloric limit. So, I’m still not stuffing my face, just rearraigning the macronutrients (fat, protein, and carbs).

To figure the amount of calories that you need each day, download a fitness app, and put in the information it asks you. It will give you the number of calories you need to maintain the same weight you currently are, and then, give you the range to stay in a caloric deficit.

Remember, during those low carb days, it’s 0.5 x body weight. So, if you weighed 150, you’d eat 75 grams of carbs or thereabouts. All while staying in the calorie range, the fitness app tells you to.

Personally, I hate being on a low carb diet or cycling carbs, which is why I only do it for short periods of time. Carb depletion makes me feel tired, weak, and temperamental.

This is another reason why giving yourself plenty of time to drop fat, is a great idea…you can still eat carbs and drop fat.

What About Workouts?

I do weights and cardio workouts. The cardio program that I use is called, Visual Impact Cardio.

It’s tough as hell at times, but gives you three separate 8 week cardio programs to choose from (beginner to advanced). It lays everything out for you step by step, so, if you’re clueless about designing a workout this is a great option.

It’s what I use when I’m in fat burning mode and I enjoy the challenge and results, that I get. It does cost money, but it’s quite inexpensive $37, as of writing. Plus, there’s a 60 day money back guarantee, if you don’t like it.

If you want to do your own workouts, during this month…do try to throw in a rest day. At least, mix up the cardio, so you aren’t going hard every single day. For instance, throw in walking or walking on an incline instead of running.

Trying to go hard for a month straight, is utterly exhausting. So, there are days when you’ll want to pull back. Don’t do heavy running or weight lifting, on a daily basis, it’ll burn you out.

Just stick to the diet and keep in that caloric deficit. Again, you don’t need to overdo, any aspect of this. Just set a reasonably aggressive pace and stick to it.

It is a common problem for people to have excess fat stored on their sides. Whether that be on the side of their hips, chest, back, love handles, or wherever. As such, it is also very common for women to be searching online for how to get rid of this side and other body fat.  What are the diet and exercise methods to lose the muffin top and other unsightly maladies?

How do You Get Rid of Side Fat?

No Spot Reduction

Understand that, wanting to lose fat exclusively on the sides of your body or any other specific part, isn’t actually achievable.  Meaning you cannot, for example, do exercises for your back and lose fat only on your back.

No, the burning of body fat occurs from all areas of the body, and it takes place as a gradual reduction. The fat on one’s sides will come off eventually, along with the fat stores on the legs, arms, etc.

This loss of excess flab will only take place with a regular caloric deficit. This means that you can workout as much as you want, but, if your diet still consists of consuming too many calories…the fat will still be there.

I’ve done this myself, multiple times. Where I was working out hard five times per week, but not caring much about diet. I basically stayed the same in terms of my fat levels.

Sure, I sometimes would gain muscle mass, and have better endurance while exercising. However, it was pretty much spinning my wheels with getting rid of the rolls on my body.

Losing the Side Fat

So, the most important aspect of torching body fat, is all about diet. Even more so, than exercising. Though, when done in conjunction with one another, the results can come quickly.

An easy number to start with is by setting the goal of losing two pounds per week. This is a healthy pace, that is both achievable and sustainable. Plus, it’s a good idea to set a base line target, and adjust from there.

How do we figure out how many calories we need? There are online calculators that can determine both your maintenance calories (how many to stay the same weight) and the pace needed to hit 2 lbs per week.

I, however, prefer using a fitness app on my phone. Personally, I use one called, My Net Diary. What I like about this, is that it’s calorie estimate for me losing fat has always been pretty dead on accurate.

I know that if I go over that total, I’m not going to lose any fat. Plus, it keeps track of my calories and meals, each day.

Saving the foods I eat, the portions, and the calories…making it a couple touches of the screen to save it all.

Once we have that caloric number to lose 2 lbs per week, we can then decide what method we are going to use to achieve it.

If one has trouble sticking to a diet, a gradual reduction to that number would be advisable.

For example, cutting the amount you eat by 100 calories each day until you reach the target, making it an easier transition into things instead of a sudden jump.

If one wants fast results…the fastest I’ve ever gotten lean has been by using either Carbohydrate Cycling or Carb Backloading. Is either necessary to lose side hip or belly fat? Of course not, those are just the methods that were fastest.

Exercising

You can lose fat with just diet alone. However, exercise is both healthy for one’s body, and speeds up the process. Plus, you can eat more food, so long as the excess calories get burned off at the gym.

A mixture of weight lifting and cardiovascular workouts is the best method. You can do things like: Incline on the Treadmill or sprinting or cycling or whatever else you enjoy.

For me, the fastest fat loss came from doing my weight lifting routine and using Visual Impact Cardio. There are 3 eight week programs within that larger system, and while it’s really tough, it works extremely well.

I’ve successfully used it to lose over 30 lbs before and still use it to get leaner for the summer months.

Again, it’s challenging, but if one has access to a gym and doesn’t know where to start with creating a program; having Visual Impact Cardio can lay the whole thing out for you and keep you on track.