Check out 10 food, lifestyle tips, and exercises to get rid of love handles and back fat


Our love handles love us so much they just won’t let go.

We can appreciate their stick-to-itiveness….. but they shall not mess up the summer bikini selfies.

I rebuke it!

As supposed to giving you a one sided list on how to loose weight in general, here is a compiled reference of foods, exercises and lifestyle tips that directly target love handles as well as increase the body’s overall absorption of nutrients and energy.

3 Foods

  • Sweet Potatoes

The power in sweet potatoes is not only all their nutrients, but also their qualities of being a slow-digesting carb; it helps you feel fuller longer and energized longer. Due to this fact, the antioxidants and amino acids in the food will be able to slowly get absorbed into the bloodstream. This keeps down insulin spikes and slow the quick conversion of calories into fats that cause weight gain.

Of course you can eat these as fries, in stews, baked etc, but how about as a healthy chip snack?

Check out these bomb sweet potato chips from TERRA here. I know about the price, but …. you’re welcome in advance. * I was speaking to your taste buds* 😊

  • Quinoa

This food is one of the best plant based sources of protein. In addition to that, it contains lystine, an amino acid that specializes in burning fat and maintaining healthy bones and muscles. To top it all off, unlink most rice, quinoa is complete protein, meaning that it contains the entire chain of amino acids necessary for muscle building and fat loss. This triple packs it with the power.

I adore this stuff, but at the local grocery store you have to pay so much for so little. It’s so frustrating.

Luckily on Amazon you can buy them in larger bulk and with higher quality. My personal favorite is Viva Naturals Organic Quinoa, 4 LB – 100% Royal Bolivian Whole Grain. It’s not too expensive, and it will last you a while.

  • Black Beans

Being a resistant starch, these beans work in a similar way as the sweet potatoes; they are slow digesting making you feel fuller and satisfied longer. In addition to that, in several studies these beans have been shown to encourage the body to burn fat as a source of fuel over time.

4 Exercises

  • Riding A bike

This is so so fun, above all else. Also, its intensity is able to be varied by your level of expertise. This works on love handles through the physical mechanics of bicycling of course, but also because this type of activity is anerobic, helping strengthen the lungs and the body’s metabolic rates. In addition to that, core strength is extremely important in sustaining pace in cycling thus making it ideal in shrinking love handles.

Global Cycling Network on YouTube is sooo good to learn about cycling. Taught me everything I know.

A good video on loosing weight cycling is here from them.

  • Jumping Rope

This is great at eliminating love handles simply because of all the different muscle groups being involved in the workout. The muscle groups involved in this workout help increase the body’s metabolic rate over time, lessening the occurrences of fat deposits within the body for present and future.

Jump Rope Dudes is a YouTube channel to learn a lot of practical advise, and workout ideas about Jump Roping. They taught me a great deal and it really helped.

A specific video to take a look on loosing weight is here.

  • Side Planks

Planks are great at strengthening abdominal and back muscles simultaneously. This makes them not only powerful for reducing abdominal fat, but also stimulating the digestive system contraction to better, absorb more nutrients and stop holding onto unnecessary visceral fats.

  1. Lay on your side propped up on your arm with forearm flat on ground
    1. Stack your legs and lift your body so that your armpit to your toes form an inclined plane to the ground.
    1. Squeeze glutes and hold for 30seconds
    1. Repeat 10 times.

Here is a video on this so you can learn not to strain your muscles, joints, etc while doing this.

How to do the perfect SIDE PLANK: technique and common mistakes

  • Mountain Climbers

Mountain climbers are an exercise that works your abdominal front and back by providing relatively low-impact explosive plyometric cardio motions. This exercise is great for not only reducing fat in lower abdominal area, but also strengthening lower ab and back muscles as well.

  1. Start in standard plant position with face forward flor and forearms flat on ground.
    1. Lift yourself up on your hands instead of your forearms.
    1. Lift your right foot off ground and bring your knee towards your chest.
    1. Hold this for a few counts. Return to original position
    1. Repeat on the other side
    1. Repeat for 30 seconds to 1 minute.

Here is a video on this so you can learn to position your body correctly while doing this.

Mountain Climber Exercise for Beginners

3 Lifestyle Tips

  • Constant Hydration

Water is great for weight loss in several ways. The first way is that water removes excess waste from the body, allowing the body to more easily remove excess fats, free radicals, and toxins that cause digestive imbalances. A lack of digestion imbalances will allow body metabolic rates to stabilize and the body will be less likely to hold onto fats and be less bloated.

How To Drink Water To Lose Weight | When to Drink Water For Weight Loss

  • Physical activity in the morning

Northumbria University has proven in a study that working out in the morning before breakfast is great for burning fat in the most stubborn places, especially the midsection. With a fresh mind and charged body, not only will you feel much less tired when starting, you will have much less distraction from everything else going on. It is like a clean slate to start your body and mind.

Here is a video to get you started just as soon as you get of bed at your home.

Top 10 Morning Exercises To Do At Home

  • Mitigating Stress

Excessive stress causes you to hold onto fat cells within the body. This is part of the body’s natural fight or flight response that assumes you are in extreme conditions and that you will need the food for later. In addition to that, high levels of stress give shallower sleep, which is bad for digestion over time, causing indigestion, less nutrient absorption, and higher levels of abdominal fat. That being said, try to find quick constructive ways to reduce stress so that you’re body doesn’t go into survival mode.

Here is a video on a fast technique you can use to relieve anxiety wherever you are.

Stress Release (Fast)- Anxiety Reduction Technique (Anxiety Skills #19)


Any combination of the exercises, tips, and foods above are not only sure to eliminate love handles, but also to help you have fun while doing it.

And to be honest……. that’s probably the most important part of the process. 😊

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Much love, peace, and happiness. 😊

Published by

Mareka Belcher

Founded by Mareka Belcher an independent freelance entrepreneur and student out to help others find their own wellness and balance.

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