How to Get Rid of “Love Handles”

I wish I had an easy answer.

While elective surgical procedures seem to be the only quick fix known to science for getting rid of “love handles,” research supports that a proper diet and exercise program can help you whittle down the middle.  Getting rid of the fat around your hips requires not only challenging the muscles of the hips and core with exercises provided on the abs mat, but the entire body with a variety of resistance training exercises including those provided in our blog Sculpt Your Core.


In addition, it is essential to closely monitor calorie intake to ensure that a caloric deficit has been created.  By creating a caloric deficit, as easily personalized in Y.E.S.-Your Eating Solution, the body will be forced to use stored body fat for energy, including the fat from around your hips.

Unfortunately, at what point this occurs in your program is highly individual and influenced by genetics.  Once body fat levels drop significantly, the muscles in your hip region should begin to show, giving you the look that you desire.

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About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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