624: How to Lose Your Love Handles (Lower Back Fat Solution)

Fit, Healthy & Happy Podcast

Message “Love handles” to Instagram @ ColossusFit for a special promo to help you get rid of them.

Summary of episode:

In this episode we walk you through how to lose your love handles for once and for all.

Love handles: first to come on and last to go away.

-Most people have a misconception that you can spot reduce bodyfat. Water in bucket analogy.
Listed points:

1- Consistency & patience

• Stick with It: Changes won’t happen overnight. Consistency is key to seeing long-term results.
• Monitor Progress: Track your progress through measurements, photos, or how your clothes fit rather than relying solely on the scale.

2- Have a calorie goal and figure out what’s best for you

• Caloric Deficit: To lose fat, including love handles, you need to consume fewer calories than you burn. Track your intake to ensure you're in a calorie deficit.
• Balanced Diet: Focus on whole foods such as lean proteins, fruits, vegetables, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and excessive saturated fats.
• Hydration: Drink plenty of water. Staying hydrated can help with weight loss and reduce bloating.

3- Strength training and cardio

• Strength train 4+ times a week
• Aim for at least 150 minutes of moderate-intensity cardio per week.

4- Lifestyle changes

• Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can affect hormone levels and increase fat retention.
• Stress Management: High stress can lead to weight gain and fat accumulation around the midsection. Practice stress-reducing techniques like meditation, yoga, or deep breathing.

5- Have the right person to make changes as necessary.
-Dm “love handles” for 1 on 1 support- guaranteed results

Thanks for listening! We genuinely appreciate every single one of you listening.
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