Fat can easily and fairly quickly deposit itself over different parts of our bodies. One of the main areas we face such an accumulation, is around the waist and the sides of our torso, including the love handles. It can build up and sag and just look unsightly. The question for women, then becomes, how do we reduce all of this side fat? What’s the process like for getting rid of the excess flab, that’s expanding the waist? In this post, we will take a closer look, and put forth a strategy.
Getting Rid of Side Fat for Women
There are of course, two main pillars of fat loss, diet and exercise.
However, there is a third aspect, which gets overlooked. That is the psychological aspect, involving things like breaking bad habits and planning. It’s an important step that too many folks overlook.
We will cover each of these parts within this post. But, we will start out with what will be responsible for getting the most fat loss results, and that is the diet.
To get rid of all of the excess fat around the waist, sides, and on the love handles we are going to need to tap into that energy. Right now, it is just sitting in reserve, as stored energy and we need to unlock it.
In order to do this, we will need to be in a caloric deficit each day, for a certain period of time.
There are two ways to begin to burn off this energy: take in fewer calories (energy) each day in what we eat. Secondly, expend this energy through physical activity (exercise).
However, we cannot only just tap into the fat stored in this one specific area of the body. Body fat levels will gradually come off from all of the storage areas of the body. We cannot simply just target this one spot.
So, our first step will be to figure out how many calories we will need each day, to be in caloric deficit.
Diet Steps for Fat Loss
The way to lose fat, is to first determine how many calories we need to eat, to stay at the same weight. This is called our maintenance calories.
The easiest way to figure out your personal maintenance calories, is to download a fitness app, on your phone or computer. This will handle all of the math for you, all you need to do, is to type in the information it asks for (height, age, weight, activity level).
These calculators will give you an estimate of your maintenance calories. Then, it will be able to set a fat loss pace for you. For example, 2 lbs per week.
Your job is to record the foods that you eat, in the app and stay within the caloric range, the app tells you to. Simple enough?
It really only takes a few minutes each day, as most foods have already been added by other users. You search and punch in the portion of the foods, that you ate.
This is the absolute foundation of fat loss. There’s no way around taking in less calories, each day. But, with all of the technology we have, it is super simple just to take this step.
Advanced Diet Tactics
Now, being in a caloric deficit is simple enough, right? But what if you want to speed up the process a bit? Is there another way to blast that side fat?
The thing about a caloric deficit, is that you will lose fat no matter what you eat, even if it is completely unhealthy. Remember, there is a difference between nutrition, and fat loss. You can eat crap, that has no nutrients, and be lean…but the body won’t be functioning at its best. Plus, long-term harm, can be done and the like.
Usually, I like to follow a balanced approach to fat loss. However, when I need to lean up quickly, I will begin to manipulate macro-nutrient intake in order to spur fat loss.
This is where I bring carb cycling into the picture. It’s something that I use for a short period of time, before switching back, to something that is much more balanced. It’s not for everyone, but it is effective.
How it works? Essentially, one lowers their carbohydrate intake for a certain amount of time. Then, has a carb re-feed day, where they consume more carbohydrates.
For example, using a 3 day/1 day carb cycle, the schedule would look like this:
Day 1: Low Carb
Day 2: Low Carb
Day 3: Low Carb
Day 4: Re-feed High Carb Day
I generally eat 0.5 grams of carbs per 1 lb of body weight, on the low carb days. On the high carb, its as many as I want, within my caloric limit.
So, for a 150 lb person, the schedule would look like this.
Day 1-3: 75 grams of carbs
Day 4: As many as needed
No matter whether or not it is a low carbohydrate or high carb day, you still have to be hitting your caloric total for the day, to keep the fat loss. What this can do, is accelerate the fat loss, and help with a lot of the bloating.
Mental Side of Fat Loss
I think that one of the biggest issues, holding people back from losing fat, is the over-exert themselves. Right from the start, they try to go all in, and do it all as fast as possible.
That can absolutely work, but most people don’t have that level of discipline developed, as of yet.
It’s pretty difficult to work full time, have a social life, etc. while in a caloric deficit. This is especially true, when you cut calories dramatically overnight, and start an intense exercise regiment.
Motivation only gets you so fat, before burn out sets in. Having a plan, will get you the rest of the way.
This is why, I suggest slowing the pace down initially, and easing into the fat loss. Cut calories gradually over the first week, until you hit the target number, you need to be at.
For instance, if you need to get down to 1600 calories. Start by, reducing what you normally consume by 100 calories per day, until you reach that number. It makes things, so much easier.
Also, don’t just jump into trying to do 5 days per week in the gym, if you currently barely move. It’s going to be horribly tough. Instead, do 2 days, the first week. Then, increase gradually from there, until you find the sweet spot for your schedule and plan.
Exercise for Fat Loss