Love handles are another name for the excess fat that sits at the sides of the waist and hangs over the top of pants. Also known as a muffin top, this fat can be hard to lose but is possible with the right nutrition, exercise, and other lifestyle changes. Despite their cute name, there isn’t much to love about love handles. Many people try to target this specific area with endless side crunches and other abdominal moves that target the obliques, muscles that run down the sides of the torso. In order to get rid of love handles for good, you’re going to need to make dietary, exercise and lifestyle changes. Here are 17 natural ways to get rid of love handles. Healthy eating is key when you’re trying to lose fat in any area of the body. Ditching added sugar is one of the best ways to clean up your diet.

Added sugar is found in foods and beverages like cookies, candies, sports drinks and sodas. The term does not apply to the natural sugar found in healthy foods like whole fruit. Sweeteners like table sugar, high-fructose corn syrup (HFCS), honey and agave nectar all contain a simple sugar called fructose. Plus, most sugary foods are loaded with calories yet contain few nutrients. Cutting back on the amount of added sugar in your diet can help reduce body fat, including love handles. Filling up on healthy fats like avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline. Not only do healthy fats taste delicious, they help you feel full, causing you to consume fewer calories throughout the day. Replacing less nutrient-dense foods with healthy fats may help you lose body fat. This could be as simple as adding a few slices of tasty avocado to your meal.

Even though healthy fats are high in calories, incorporating moderate amounts into your diet can help you shed pounds. Adding foods rich in soluble fiber to your daily routine may help you get rid of stubborn love handles. Soluble fiber is found in foods like beans, nuts, oats, boost men’s vitality vegetables and fruits. It helps keep you feeling full for a longer period of time by slowing down digestion and decreasing feelings of hunger. What’s more, whole foods that are rich in soluble fiber are usually also packed with nutrients. Finding simple ways to increase the number of calories you burn throughout the day is an excellent way to lose excess body fat. Many people lead sedentary lifestyles and work desk jobs that involve sitting for hours on end. Studies show that sitting for long periods of time isn’t good for your health or your waistline. One study of 276 people found that every 15-minute increment of sedentary behavior was associated with a 0.05-inch (0.13-cm) increase in waist size.

Creating a habit as simple as setting a timer every half hour to get up and walk to the water cooler can make a big difference for weight loss. Invesdy may be a more effective way to slim down love handles. A better way to lose resistant body fat is to incorporate whole-body moves into your workout and add in aerobic exercises that work a large number of muscles at once. Adding high-quality protein to your meals can help you lose fat and maintain a healthy weight.