On average, 2.9k of you search 'how to get rid of love handles' every month. If losing them will give you more confidence, we're here to help, but know that the deposits of fat around the side of your waist are completely normal. In fact, you evolved the tendency as a way of cocooning some of your body's most key functions.

'This area is one of the most common sites to store fat due to a primitive mechanism designed to protect visceral and reproductive organs,' says body composition expert Elliott Upton, a NASM-certified personal trainer and Head of LiveUP Online Training at Ultimate Performance.

That said, excess fat in this area counts as visceral fat (fat around the organs), which could be harmful to your health since it can inflame tissues and organs and narrow your blood vessels, thereby causing heart issues. Of course, this isn't always the case, but if you think you could fall into this camp, we'd advise seeing a GP for individual advice.

Otherwise, the best route to take is one that betters your body composition with sustainable and healthy habits, and that's exactly what we're here to debunk. Behold, a complete guide on how to get rid of love handles.

'Essentially, if you are consuming more calories than you expend through activity, you will gain fat, and the hips is one of the potential places this extra fat will be stored,' says Upton.

Tom Ward, Director of Personal Training at embody Fitness, notes that: 'Body fat will be distributed around different areas of the body depending on a person's genetic predisposition to fat storage sites.' However, as previously mentioned, said predisposition is all about giving your body a buffer between your visceral and reproductive organs and the outside world.

So, it's sort of your body's way of protecting itself.

Partially. As with most things related to your body, there's a blend of your genetic predisposition to certain fat-storage sites, as well as your lifestyle decisions around what you eat, how much you exercise and your stress levels - all of which we'll come onto below.

This is super variable on the exercise and diet approach you adopt, and depends on how much time you put in. 'The more compliant you are with your training and nutrition programme, the faster you will reduce them,' says Upton.

As ever, you definitely shouldn't go on a restrictive binge diet, rather opt for a realistic and gradual plan. Ward explains that a healthy fat loss is around 0.5 - 1% body fat per week, which means, 'You should see a noticeable difference to body fat levels within 8-12 weeks if following a structured exercise and nutrition plan.'

As with any other part of your body, you can't spot reduce fat. You also can't pick and choose where your body sheds the weight first. But with regular exercise and a healthy diet you will eventually hit the area in question.

Ward suggests, 'A structured and balanced weight training regime targeting your body's biggest muscle groups, as this will have an optimal effect on excess body fat.

'We would generally choose exercises such as squats, deadlifts and lunges, progressing or regressing the exercise based on your current ability. Generally working in a heart rate range of 80-85% of a persons maximum will see the best fat burning effect.'

Both experts agree that while there are certainly benefits to running, if getting rid of love handles is your goal, then weight training is a better use of your time. 'You will get more bang for your buck in a shorter time period,' says Upton.

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'If you are trying to lose fat and shed some unwanted pounds, lifting hard and heavy is incredibly effective.'

You should be aiming for three to four gym sessions per week. But its worth noting what you do outside the gym, too.

'Many people think their hour in the gym will cut it for weight loss, but if you are sedentary for the other 23 hours in a day, your energy expenditure will be low and you will struggle to lose weight quickly,' says Upton. 'Your activity levels play a big part in whether you successfully lose weight or not.'

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'One of the biggest weight loss tools that everyone overlooks is something called non-exercise activity thermogenesis (NEAT).

'Put simply, this is the energy you use doing day-to-day activities that arent exercise things like shopping, cleaning, walking and even fidgeting at your desk. It can be a game-changer where weight loss is concerned.' So taking the stairs, walking to the shops rather than driving and a 10 minute stretch in the morning all count.

A healthy diet will help keep you healthy, but for your diet to aid in fat loss you need to control your intake. 'Aim for a 10-20% daily calorie deficit for controlled and sustained fat loss,' says Ward. 'The old saying you cant out train a bad diet is often proved correct.'

Note, when we say 'diet', we don't mean in the traditional short-term sense, we mean a lifestyle change, implementing meals and foods that you'll eat forever.

'Diets that are higher in protein, higher in fruits and vegetables, higher in fibre, lower in processed ingredients, and have a lower glycemic load are ultimately better for fat loss,' says Upton.

'Protein and fibre will help keep you satiated and less hungry between meals and eating lower-calorie, higher-volume, nutrient-dense foods like foods and vegetables will also fill you up more than nutrient-dense, lower-volume processed foods.

'We recommend building every meal around a quality protein from meat, fish or plants. When losing weight, we want to preserve muscle tissue which keeps our metabolic rate higher. Protein is an essential for the repair and growth of muscle tissue while training, and is even more important while in a calorie deficit.'

Prioritise these foods:

'A good combination of high protein, healthy fats and plentiful greens will keep your blood sugar stable, your energy levels constant and take you off the blood sugar rollercoaster of energy spikes and crashes, which will make your diet more sustainable,' notes Upton.

You can compound these efforts by largely avoiding these foods:

While its only one piece of the puzzle with things like weight lifting, NEAT and a healthy diet being some of the other pieces, stress can play a part. 'High levels of stress can lead to elevated levels of cortisol (the stress hormone) in the body, which have been shown to have a negative influence on body fat storage especially around the mid section,' says Ward.

'Stress management strategies such as yoga, controlled deep breathing or mindfulness may have a positive influence on cortisol levels and play a part in reducing body fat levels.'

Now you know all about ditching love handles, this is how to get rid of 'bingo wings'.

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How to get rid of 'love handles': Exercises and workouts recommended by experts - Women's Health UK

Half the battle of weight loss is trying to incorporate a healthy diet into your everyday routine. The busier you are throughout the week, the less time you have to make substantial dinners, and then the harder it gets to eat healthy meals. After a busy day, who wants to come home and prep something that could take hours to cook, just so you can be on the path to weight loss?

What if we told you that there were easy meals you could make that wouldn't interfere with your relaxation time? We spoke with The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, authors of The Nutrition Twins' Veggie Cure and members of our Medical Expert Board, to help give you ideas on easy dinner recipes for weight loss to make during your busy week.

There's one for each night weeknight, so you can plan! For your morning pick-me-up, take a look at 5 Easy Coffee Recipes for Weight Loss.

"While most burgers aren't great choices when you want to lose body fat, these sweet and savory juicy burgers can be whipped up quickly and are the perfect delicious ending to a stressful day," says The Nutrition Twins.

Each burger is loaded with 27 grams of satisfying protein to help keep you full for hours. Including the balsamic glaze and lettuce wrap, the meal only contains 150 calories.

As for the wild blueberries, The Nutrition Twins call them weight-loss superstars.

"They have the phytonutrient C3G which increases adiponectin to enhance fat burning, while also increasing leptin, to suppress appetite," they say.

If you need more to the meal, go ahead and add a whole wheat bun to replace the lettuce wrap and a heaping side of steamed vegetables to amp up the fiber, antioxidants, and satisfaction even more. This meal will not only be satisfying, but it will still encourage weight loss.

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"When you're craving Mexican food, you can whip up this meal in less time than it takes to drive to a Mexican restaurant, and you'll get only a fraction of the calories that you'd get from the restaurant meal," says The Nutrition Twins.

According to The Nutrition Twins, these tacos are low-fat and vegan. Research from the Journal of the American Nutrition Associationshows that eating a low-fat, vegan diet increases weight loss and improves body composition, even more so than a Mediterranean diet. The lentils, avocado, and corn tortillas in this meal all play a part in fighting cravings thanks to their combination of blood-sugar stabilizing protein and fiber.

"Additionally, lentils are an amazing source of slow-digesting carbohydrates that keep you feeling full and satisfied longer than other foods, even reducing calorie intake at your next meal," says The Nutrition Twins. "These tacos also have a whopping 14 grams of fiber, which is 2 grams more than the average American gets in their entire day! Fiber slows digestion and promotes fullness, which research shows may reduce the calories you eat throughout the day."6254a4d1642c605c54bf1cab17d50f1e

Get the recipe from The Nutrition Twins.

Pasta AND a creamy sauce? That sounds too good to be true for a meal to help with weight loss. However, there's a way around it.

"While most people think both pasta and Alfredo are taboo when they're trying to shed pounds, this tasty waistline-friendly version swaps out the cream, packs in blood-sugar stabilizing whole wheat pasta, low-calorie, fiber-loaded veggies, and satisfying protein," say The Nutrition Twins.

According to the Nutrition Twins, the antioxidant-packed cremini mushrooms provide anti-inflammatory benefits that help to protect against obesity. The fiber-rich broccoli fills you up with minimal calories.

"Most importantly, this meal satisfies pasta cravings that can come from feelings of deprivation after avoiding it, and that typically result in giving in to the cravings whole-heartedly and throwing in the towel on healthy eating completely," says The Nutrition Twins.

Get our recipe for Loaded Alfredo Pasta here.

One-pan meals are a great go-to during busy weeks, and this recipe happens to be both easy and healthy.

"Simply toss everything on a sheet pan, roast it, and a low-calorie, satisfying ideal weight loss dinner is served," says The Nutrition Twins.

In just 300 calories, this recipe offers nearly 30 grams of satisfying protein and 8 grams of filling fiber. Adding the slow-digesting brown rice helps satisfies your carb cravings, so you won't be needing an energy "pick-me-up" and sugar an hour later.

The Nutrition Twins suggest that increasing veggie consumption means greater weight loss and greater hunger prevention, and this meal happens to be both veggie and fiber-packed.

They further suggest using the lemon liberally since lemon's polyphenols may help to suppress body fat accumulation and prevent obesity.

Get the recipe from The Nutrition Twins.

Not only can you cook up this Chinese stir-fry recipe faster than you can get your Chinese take-out delivery, but this lightened-up version has less than half the calories of traditional Chinese take-out.

"Packed with the winning combination of 18 grams of protein and 6 grams of fiber for ultimate satisfaction, this meal won't leave you hungry and raiding the pantry for a snack an hour later," says The Nutrition Twins.

In addition, the soy isoflavones found in tofu may help to reduce body fat. Research from NAD shows that broccoli's sulforaphane may help you to lose weight.

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5 Easy Weeknight Dinner Recipes for Weight Loss Eat This Not That - Eat This, Not That

The human body plays host to trillions of bacteria and other microbes both in the body and on the skin. Collectively, theyre known as the microbiome, and those that live in the gut make up the gut microbiome.

We all harbor a very specific distribution in the gut thats fairly adapted to us, says microbiologist Christian Diener, PhD, a postdoctoral fellow at the Institute for Systems Biology (ISB)in Seattle. Its almost like a fingerprint.

In the past several decades, a more complete picture of how the gut microbiome works has begun to crystallize. Thanks to initiatives like the federally funded Human Genome Project and others, scientists now better understand how these microbes affect many facets of human health, from certain disease processes to mental health.

But many questions remain, including one related to the role gut bacteria play in weight maintenance. Although researchers have a decent idea of how the food we eat factors into the composition of the microorganisms that live in the gut, research has only just started parsing the reverse, how gut bacteria affect our eating habits, cravings, even our ability to put on or take off weight.

Weve known that, in mice, the microbiome can cause obesity, says Noel Mueller, PhD, an associate professor of epidemiology at Johns Hopkins University in Baltimore. But which microbes are potentially beneficial or detrimental for metabolic health and obesity has been an ongoing line of investigation. Were getting a better picture of that now.

The evidence that the bacteria in our guts plays a big role in obesity comes frompast research comparing the microbiomes of twins. Researchers found similarities in twins that they call core microbiome, indicating that there may be a genetic component to what kind of bacteria populate our digestive tracts. They also discovered some fundamental differences between the microbiomes of a twin who was a healthy weight and the corresponding twin with obesity, which shows that the microbiome can be influenced by environmental factors as well.

Even more interestingly, when researchers transplanted bacteria from human microbiomes into mice that had been bred and raised to be germ-free, mice that received bacteria from the twin with obesity became obese and those that received bacteria from the normal-weight twin stayed at their normal weight. They were able to replicate that over and over, says Dr. Mueller. Of course, experts cannot say for certain whether the same results are true in humans without additional study.

In an effort to understand whether the composition of a persons microbiome might predict weight-loss success, Dr. Diener and colleagues conducted an experiment involving 105 individuals enrolled in a yearlong wellness program. They evaluated the gut bacteria of the participants at the start of the program and again at the end, and found that certain bacterial genes appeared to be associated with the ability to lose weight and others were likely associated with a strong resistance to losing weight. They also learned that people whose gut bacteria reproduce quickly dropped weight more successfully. The results, which were published in October 2021 in the journal mSystems, may explain why some people have a harder time losing weight than others.

Those bacteria in our guts may not just influence how readily we gain or lose weight, but what we eat as well. Theres lot of evidence that diet can be a strong influencer of those microbial communities, says biologist Brian Trevelline, PhD, a postdoctoral fellow at Cornell who coauthored a paper on the subject that was published in Proceedings of the National Academy of Sciences in April 2022. We know diet influences microbes, but can microbes influence diet?

Early evidence seems to suggest they can. Because the study of the microbiome is relatively new, much of what we currently know comes from research on mice. In another experiment using germ-free mice, Dr. Trevelline and colleagues introduced microbial colonies from other mice, each of which had a specific diet: plant-based, omnivorous, or carnivorous. The germ-free mice that received a bacterial transplant from mice on a plant-based diet preferred a high-protein diet over a high-carb, low-protein one, a preference that differed from the other groups. This seems to indicate that the composition of bacteria in the gut may somehow shape food preferences, at least in mice.

Though its too early to say whether these results hold for humans, research is ongoing into the effect microorganisms have on appetite and metabolism, as well as on feeling hungry or full.

With the limited knowledge we currently have of the microbiome and its role in obesity, is it possible to alter the bacteria composition in our guts to maintain weight, stave off obesity, and benefit long-term health? While there is no quick and easy solution after all, bacterial communities differ from person to person, and what works for one may not for someone else, Diener says experts believe that interventions with some real potential are likely.

One such intervention may involve altering the microbiome by eating fewer processed foods, as emerging research has shown possible links between the Western diet and an imbalance in the gut. We rely heavily on convenience foods, but they lack nutrition, says Chanel Love, RD, LD, a Houston-based dietitian who works with people with gut disorders. When we rely on these foods, were not feeding the beneficial gut microbes. And if youre not continually feeding the beneficial gut microbes, you allow the pathogenic ones to thrive, creating an unhealthy balance of good and bad bacteria.

Love also recommends upping the variety of plants in a diet, adding not just more of them but a wider range, too. She points to a study showing that people who ate 30 different plant foods weekly had greater diversity in their gut microorganisms than those whod had 10 or fewer.

This doesnt mean ditching favorite foods completely. Its just diversifying, she adds. How can you make that oatmeal a little different every day? Maybe its oatmeal and blueberries one day, oatmeal and strawberries the next day, oatmeal and almonds the next.

Probiotics and prebiotics when used appropriately and with other dietary modifications may also help by increasing beneficial gut bacteria and decreasing harmful ones, notes research.

Probiotics are live microorganisms found in fermented foods such as yogurt, and, in some cases, supplements. Simply ingesting these foods isnt enough, however, Mueller says. For them to survive and outcompete organisms that have lived in the gut for far longer, theyll likely require accompaniment by the sugars they need to metabolize. Recent research has shown just that. This is quite spectacular, he says. If you give the microbes the right sugar, they stick around.

Those sugars are known as prebiotics, compounds that act as fuel for specific beneficial microbes and are naturally found in usually plant-based foods such as asparagus, garlic, onions, and banana, according to research.

Then theres microbiome-directed foods, those intentionally formulated to change whats colonizing the gut. A team at Washington University School of Medicine in St. Louis recently determined that certain types of fiber added to their snack food prototypes altered gut bacteria in ways that could benefit long-term health for study participants with overweight and obesity.

As the field progresses further, so, too will the interventions. And, according to Mueller, the proof is mounting that were on the right course. Theres pretty tantalizing evidence, he says, suggesting that the microbiome has an important role in the development of overweight and obesity and also potentially for weight loss.

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How the Microbiome Influences Weight and Obesity - Everyday Health

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Juicy cherries are rich in several important nutrients, including phytochemicals and vitamin C. This tiny fruit is a powerhouse of antioxidants that have a lot of good effects on your health. Consuming this seasonal fruit is good for you, as it said to help in preventing certain types of cancer, reduces inflammation, brings relief from arthritic pain, and even helps to reduce stubborn belly fat. Besides, eating cherries has been found to promote healthy sleep, reduces post-exercise muscle pain, lowers the risk of stroke, and takes care of your skin and hair. A handful of cherries is perfect for a post-workout snack as it promotes the repair of muscles that have been damaged during exercise. To incorporate fresh summer cherries into your diet, you can try making cakes, tarts, pies, salads, platters, cheesecakes, and more! Cherries are also a wonderful topping for a bowl of yogurt or your breakfast cereal.

Cherries are one of the potent sources of melatonin, a hormone that facilitates good, peaceful sleep, and controls the internal body clock. Drinking tart cherry juice helps to regulate sleep cycles, and is an effective treatment for insomnia.

In addition to containing antioxidants, cherries also contain anti-inflammatory properties that help with muscle recovery after exercise to relieve pain and decrease muscle soreness. By incorporating fresh cherries into your diets, fitness freaks can recover more quickly for the next workout.

The antioxidants present in cherries help in reducing bad cholesterol regulating blood pressure and combating free radicals that may cause inflammation. This reduces the risk of heart disease and stroke.

Cherries help lower bad cholesterol, blood sugar levels, and blood pressure, and also reduce stress on bones and joints. Being low in calories, and high in water content, they are an excellent weight-loss food.

The antioxidants present in cherries help fight free radicals and remove the brown spots that can cause the skin to look dull and lifeless. You can prepare a quick face whitening pack by squeezing some cherry juice and adding a pinch of turmeric and a teaspoon of honey to it. Apply it over your face and wash it off after 10 minutes.

The presence of Vitamin B and Vitamin C in cherries helps strengthen hair follicles, prevents hair breakage, and keeps the scalp healthy. Besides, it also reduces frizz by providing a nourishing effect.

Cherries are highly nutritious fruits and including them in your summer diet offers an array of health benefits.

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