Diet: How to Reduce Love Handles

Virat Kohli Diet	2 Meal a Day Diet	Military diet	Balanced diet	Dixit Diet

we provide some simple ways to reduce our Love Handles.
We need to change three things below are article in depth analysis you check it out clicking this:

• Diet change 
• Exercise change
• Life Style Change 

Many people try to target there exercise like side crunches. but this is not an effective way to lose love handles (1, 2). We are must follow proper diet with exercise, if we follow 2 meal a day or Dixit diet then we get result quicker.

We need to make  some diet change, exercise and lifestyle changes.

Diet Changes

Sugar: remove from diet

High in sugar food have lot of calories so cutting sugar food we can automatically get a control on daily calories intake.

Added sugar: cookies, candies, sports drinks, sodas. This kind of food have lot of artificial sugar that’s we advice remove this kind of food.

But do not apply same rule on natural sugar like fruit and nuts.

More sugar may be root cause of heart disease, metabolic syndrome and diabetes (1).

We have proof that sweetened beverages, cold drink causes an increase in belly fat (2).

Complex Carbs: Replace with simple carb.

Simple carbs : white bread, pasta and white rice, roti, chapti, potatoes.

Complex carbs : sweet potatoes, beans, oats and brown rice, bhakri.

We can easily replace simple carbs with complex carb and this small change help you lot during weight loss.

For better result, we can add negative calorie Foods That boost Metabolism and helps in Weight Loss

complex carbs keep you feeling and satisfied for long time and that help us to eat less.

Complex carbohydrates are digested slowly because they have high fiber.

That one small change in diet very help to lose weight, which can help slim down love handles (1, 2).

Eat Whole Foods

Best way to remove of love handles is eat   whole, unprocessed foods.

Add : natural fruits, negative calories foods, raw vegetables.

Avoid : fast food, fried foods, sweets, oil.

Don’t eat outside or street foods, 100% depends on homemade food.

Protein Intake : 1kg = 1gm  [Natural]

Protein helps us to keep full and reduce the urge to snack (1).

Studies that shows, protein rich diets are more effective at reducing belly fat than low protein (2).

Source of protein :

eggs, nuts, seeds, legumes, seafood, poultry and meats .

Soluble Fiber

Soluble fiber  : beans, nuts, oats, vegetables and fruits.

It helps to keep feeling full and decreasing feelings of hungry so less no of calories we can get.

One study showed that people who eat soluble fiber 10 grams per day over five years, they lost an average of 3.7%  belly fat (link).

Healthy Fats : As much as

Healthy fats  are expansive as cost but as per budget we can add avocados, olive oil, nuts, seeds and fatty fish in our diet that help us to slim your waistline.

Healthy fats are tasty and delicious also eating this we feel full.

Replacing less nutrient-dense foods with healthy fats it may help us to lose body fat and weight loss.

Life Style Changes

Sleep: Complete 7/8 hr

Not enough sleep increases cortisol levels, which can be reason of weight gain.

Lack of sleep create risk of diabetes and obesity (1, 2).

To prevent from  weight gain due to incomplete sleep, try to get seven to eight sleep per night.

Stress: Try to avoid

Stress triggers the creation of cortisol hormone.

More amount of cortisol can cause anxiety, headaches, digestive issues, and weight gain. 

Increased levels of cortisol are the effect on weight gain. (1, 2).

Alcohol: Avoid

The easy way to cut calories is no alcoholic beverages in between diet period.

Drinking too much alcohol increase in body fat, belly fat that’s why a lot of people says belly fat (3, 4).

Alcoholic beverages are loaded with calories and added sugar this the reason for weight gain.

Water: Drink  Min 4 Ltr

hydrating our body is a must for best health.

water is the best fluid to drink, other dink options have calories and sugar that can be caused to gain fat around the waistline.

Instead of sugary beverages, cold drink, juice, hydrate with plain or sparkling water, or unsweetened tea.