Love handles are a popular area of the body among women, who are looking to shed excess fat. Even though much of the flab is on the back of the body, where we cannot always see, the love handles also like to poke out on the sides. This creates that visual in the mirror, of having the shape of a pear. This fat can also spill over out of t-shirts and make the aesthetic of dresses, seem off. But how do we get reduce this problem area? Beyond that, how long will it take to do so? In this post, I want to cover answers to these questions, to make it all very easy to accomplish.
How Long it Takes to Burn Love Handles
In very simple terms, the answer is, it depends on how much fat there is currently stored in the love handles and rest of the body.
A solid pace of weight loss will fall between 1-3 lbs per week. However, in the short term, that can be a bit higher.
So, I’ve dropped 17-18 lbs in a month before. It wasn’t fun, but it was doable. However, after that first month, my pace slowed down to that 1-3 lb range.
People with a large amount of fat to lose, may be able to keep that higher pace up longer, but that’s dealing with serious obesity and not just a bit of extra baggage around the waist.
Another thing to consider, is that, the body isn’t going to lose fat just from one area. So, the loss of extra flab that makes up the love handles, is going to be reduced as overall body fat comes down.
Meaning, you cannot spot reduce, and simply pick one part of the body to lose fat on.
What About Exercises to Get Rid of Love Handles?
There aren’t exercises for this area, which make you lose fat. Again, the body doesn’t spot reduce. Just because you exercise one part of the body, doesn’t mean that you will drop weight there specifically.
It will come off gradually. You utilize diet and exercise to make that happen and tap into the body’s stored energy (fat).
Weight lifting and cardiovascular exercise are great ways to tap into fat storage, build muscle, and maintain health. However, if your caloric intake is still too high, no fat loss will occur even with regular exercise.
How long will it take? For most people, at a good pace of fat loss, they should expect it to take 2-4 months to get rid of the love handle fat (along with the other excess).
Now, some women may only have a bit to lose, and get get it done in a month. Others, may have 50+ lbs to lose, and take 6+ months. It will depend on your individual circumstances.
Don’t get discouraged by those time frames. It actually flies by pretty quickly. Plus, you do get to see awesome results along the way. A 10 lb weight loss it pretty noticeable in the mirror or by tracking progress with pictures.
How to Make the Fat Loss Happen
The biggest problem that folks face with any type of fitness goal, is that they go into it without a real plan.
They have an idea about what they want to accomplish, but a vague idea about how it’s going to happen. They may start exercising (good) and cutting calories (potentially good) but have no way of measuring progress or maintenance in either.
They will then spin their tires for a while or instead engage in some unsustainable method to lose fat fast. Shortly gaining all of that weight back, later.
The real keys to fat loss are actually super simple.
We first, figure out how many calories we need to maintain our current weight. Next, we begin to subtract calories, until we reach a total which will get us in that 1-3 lbs per week loss range.
Easy enough? Well, it gets easier, because their are phone apps and online calculators which will track all of these numbers for us. All we need to do is input our measureables (activity level, weight, age, etc.) and then punch in what foods we are eating and the quantities.
Tracking helps with overall consistency, which in turn leads, to more accountability and hitting your target fat loss more easily. It’s hard to know where exactly, you’re going wrong without a wealth of accessible data on your phone about what you’ve been doing.
So, once one has the maintenance caloric total, you can begin to target the caloric total for that 1-3 pound range. It is easier to stick with a plan, by starting out with the 1 lb loss per week, calorie number. That way, you can ease into the changes, and not feel overwhelmed.
Yes, you can lose fat by just utilizing a healthy diet based calorie restriction. However, you can accelerate the process with exercise, be healthier, and give yourself the ability to eat more by burning excess calories each day.
The fact of the matter is, that any cardio exercise, can make you lose fat (so long as you’re in a caloric deficit).
Can some speed up the process? Sure, I find that a mix of higher intensity intervals and some steady state cardio, is great for fat loss.
Exercise can come in whatever form you wish it to. Just make sure you’re tracking how many calories you burn, so that, you don’t start going over your daily calorie allotment by thinking you’ve burned more than you actually did.
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.