Fitness
What You Need to Do to Lose Your Love Handles
WHEN YOU THINK about a lover’s touch, your brain might jump to a pair of hands lingering around the hips—which explains the origin of the term “love handles.” It’s a cute nickname, but you’d probably describe the love handles themselves as anything but “cute.”
The term has become associated with the unwanted fat that sits on top of your hip bones. Some people don’t mind the extra poundage—more to grab onto, as the saying goes. For others, housing extra fat in this area might make you a bit uneasy—not to mention uncomfortable if you often wear dress pants or jeans.
If you’re looking to nix those pesky bundles of fat that lie atop of your hips, that’s okay. If losing your love handles is what will help boost your confidence and make you a healthier, happier version of yourself, you do you. Know, too, that you’re not alone in feeling this way. While fat distribution is inherently genetic, it’s common for men to gain weight along their midriff. “Many men are concerned about how to lose weight in their midsection. I let them know that their body has an android distribution, or male-like, weight distribution,” says Fatima Cody Stanford, M.D., M.P.H., obesity medicine physician and Men’s Health advisor.
While there’s no way to lose fat only from your midsection without medical intervention, there are several ways to bring down your overall body fat which will pull from all areas. It’s going to take a bit more than just adding in an ab routine to your workout plan, though. Here’s how.
What Are Love Handles?
Love handles are what most people commonly call the bundle of subcutaneous fat that lies just above your pant line, sitting directly under the skin. That’s actually good news, because it means it’s not the dangerous kind of fat, called visceral fat, that can sit on your organs and put unnecessary (and life-threatening) pressure on them. Adipose fat, such as the love handles, can act as energy deposits. When our bodies lose other energy intake (food), we can use these deposits to power our bodily functions.
Even though our bodies have good intentions when collecting these love handles, it doesn’t mean they’re impossible to lose. But it will involve a solid calorie deficit and some effort in the gym.
There are a few shortcuts you can take, but they’re extreme, and not something that we’d generally recommend. Liposuction is one of these options. More recently, men have turned to non-invasive treatments, the most popular of which feature either freezing or heating the stubborn fatty areas off the body. These treatments are expensive and might be a bridge too far, unless you’re really desperate.
Besides, by cutting corners, you’ll miss out on the fitness gains you’d make along the way using other methods, which will hopefully become a reason you’re training, regardless of the aesthetic payoff. If getting rid of love handles without special treatments is your goal, you’ll have to work hard—but you’ll have to work smart, too.
One method that is not smart and won’t work is spot reduction. The theory is that if you focus all of your attention on one specific area in your training (for instance, doing hundreds of crunches for you midsection), you’ll be able to burn off the fat in just that area. But that’s not how your body works. What you can do is lose fat more generally, then build up muscle where you might not have had it before—but for that to work, you’ll have to do that smart, hard work.
Top Tips to Get Rid of Your Love Handles
Here’s a plan to ditch your stubborn love handles from former Men’s Health fitness advisor Craig Ballantyne, C.S.C.S.
Find the Right Intervals for Exercise
Studies have shown that interval-based exercise programs, most specifically high intensity interval training (HIIT), are more effective for burning off your love handles than steady state cardio. Instead of running for miles on end without any clear goal, fine tune your work and rest periods to strip away the fat.
So what type of interval program should you use? You can use a jump rope, or apply the principles to running or weight room work. Ballantyne recommends this setup to banish that pesky midsection fat:
After a thorough warmup, alternate between 20 seconds of hard exercise and 40 seconds recovery. Repeat that pattern 6 to 8 times. Afterwards, finish with 5 to 10 minutes of cooldown exercise.
If you have extra time, do 10 minutes of regular cardio pace.
Don’t Overload on Cardio
Jogging can only do so much.
Even though Ballantyne recommended cardio for a cool down, he’s wary of its effectiveness when performed alone. Extended periods of steady state cardio, like jogging, won’t do much to cut down your spare tire. “It’s not going to work as well as interval training,” Ballantyne said.
This is related to another issue, according to Ballantyne: Many guys don’t have enough muscle in the first place. Losing love handles, like bodybuilding, is a game of illusion. Muscle on your chest and back can essentially “hide” excess fat in your love handle area.
“So most guys are “skinny-fat,” and then try to lose love handles with cardio only, and basically become even smaller versions of themselves—but still skinny-fat,” Ballantyne said. “It’s better to use intervals and weight training to gain muscle and lose fat at the same time—which IS possible—and change your body’s overall appearance.”
Rethink Your Core Training Routine
“Ab exercises like crunches are generally a waste of time,” Ballantyne said. The problem is, you’re only working the muscles around your lower spine with crunches and situps.
Instead, you should build up your core with moves that focus on spinal stability, like planks and hollow body holds. Check out this quick video about the way your core muscles function for an idea of what you should be aiming for:
Want a smarter core workout in general? Check out Epic Abs, the program from MH fitness director Ebenezer Samuel, C.S.C.S. that inspired this video.
Build Yourself Up While Slimming Down
While you’re cutting down your midsection, do yourself a solid and work on some other areas of your body that can take attention away from your ample hips. Build up your pecs, lats, deltoids, and traps to create the illusion of smaller love handles.
“Most guys don’t have enough muscle to focus on just losing weight,” Ballantyne said, “so every guy must build some muscle in these areas.”
How can you build the muscle and lose fat at the same time? You’re hoping to “culk,” so you should start by training hard, eating properly, and sticking to a consistent program.
Ballantyne also recommended a plan based around two to three total body workouts per week. Use five exercises per workout (one lower body, one upper push, one lower body single leg, one upper pulling, one total body ab exercise). Do that as a circuit three times through, with eight to 12 reps per exercise. Finish with interval training.
Get Out What You Put In
You can’t neglect nutrition if you’re looking to lose fat. Luckily, there are easy eating hacks you can incorporate into your daily routine to cut calories while still enjoying yourself and staying satisfied. Eliminating foods you love is an unsustainable way to live. “Negotiate with yourself on what you are willing to do without or do with less of,” says Leslie Bonci, R.D., sports dietitian for Kansas City Chiefs.
Prioritize and optimize protein, fiber, healthy fats, and produce to fill up. Protein and fiber help you stay fuller, longer—which may reduce snacking in between meals. When choosing grains, pick the higher fiber choices like quinoa, oatmeal, and whole wheat pastas. Incorporate more beans into your salads, soups, and even blend and add to sauces. Include a fruit or a veggie at every occasion.
When it comes to snacking, focus on foods that will make you chew longer and eat slower, like jerky or apples. Bean dips with veggies are also a quick and easy snack that will load up the fiber and protein with little calories.
To really find a custom nutrition plan that will work best with your body, talk to a registered dietitian.
Work With Professionals
We don’t need to tell you that losing weight is no walk in the park. Accomplishing your goals will take a balance of overhauled nutrition, exercise, and recovery practices to complete the equation and finally shed some of those pounds. You might find it tough to do any of those things on your own.
Working with a professional can help provide some much needed accountability and guidance. Doctors who specialize in weight loss, nutritionists, dietitians, and personal trainers can all help you get to where you want to be. They can tailor your workouts and meal plans to better match your genetic makeup and goals. Don’t be afraid to ask for help if the task feels daunting.
6 Exercises to Target Your Love Handles
Sorry to break it to you—doing loads of side bends and Russian twists won’t melt away your love handles. It’s impossible to lose fat on one portion of your body by exercising the muscles in that area. The concept is called spot training, or spot reduction—and it doesn’t work.
What does work is incorporating high-velocity compound movements into your workouts. Compound movements are exercises that require multiple muscle groups working together. These kinds of moves will burn a lot of calories, aiding in creating the calorie deficit you need to burn fat all over. Here are 6 of our favorites.
Med Ball Slams
This move lights up your body head to toe, and ramps up your heart rate in the process. Not only will med ball slams aid in the fat loss process, but they’ll help you take a little aggression out on your worst days.
How to Do It:
- Keep your med ball in between your legs. Hinge the hips down and back, keeping the chest lifted.
- As you pick up the ball, explode upwards, coming onto your tiptoes. Keep the arms straight over your head, and keep your hips underneath your shoulders.
- Drive down into your heels, and sit back into your squat before swinging your arms through.
Sets and Reps: Aim for 2 to 3 sets of 30 second sets, either as a warm up or programmed into your next conditioning circuit.
Dumbbell Snatches
The dumbbell snatch is one of the best movements for building full body power and strength. Almost your entire body has to work to power the weight up and overhead.
How to Do It:
- Place your feet a little wider than hip width apart. Sink the hips down and back, but keep the chest up high.
- Grab the dumbbell and turn your elbow pit out to tighten up.
- Drive through the legs as powerfully as you can. Pull the dumbbell upwards as if you’re zipping up a coat.
- Once your elbow hits your shoulder height—think about pulling backward and turn the elbow to punch the dumbbell towards the ceiling. Dip under the dumbbell with the elbow extended.
- Slow lower to the shoulder and then hips before squatting to place the weight back on the floor.
Sets and Reps: Aim for 3 sets of 3 to 5 reps with a heavy weight, or build it into a conditioning set by doing 30 seconds of work, 30 seconds of rest with a medium weight.
Kettlebell Swing
The kettlebell swing is a fundamental core exercise that works practically every muscle in your body. Be careful about ramping up the weight too quickly though—this move has a ton of subtleties that are vital to the safety of the movement.
How to Do It:
- Start with the kettlebell a little bit in front of your stance. Hinge the hips back, and tighten up your core and shoulder blades as you grab onto the weight.
- Hike the bell backwards as if you were hiking a football. Aggressively stand up by straightening out your knees and hips to thrust the bell up to shoulder height.
- Let the bell fall back into your body before swinging the hips back and tilting the torso forward to repeat.
Sets and Reps: Do 4 sets of 10 to 12 reps with a heavy weight, or build it into a conditioning set by doing 30 seconds of work, 30 seconds of rest with a medium weight.
Burpees
Burpees are infamous for a reason. It looks simple, but do it the right way and you’ll feel way more of a challenge than you’d expect.
How to Do It:
- Start standing with your feet shoulder-width apart.
- Squat down, placing your hands flat on the floor inside your feet.
- Leap your feet back into a pushup position, squeezing your shoulder blades, abs, and glutes. Your feet should be slightly wider than shoulder-width apart.
- Bend at the elbows to lower your chest down to the floor. Control this movement rather than throwing yourself straight down.
- Press back up into the pushup.
- Leap your feet forward back to the initial squatting position.
- Explode straight up into the air powerfully, with triple extension through the ankle, knee, and hip.
- Land back on the floor under control.
Sets and Reps: Aim 3 to 4 rounds of 20 seconds on, 40 seconds off, or build it into a conditioning circuit.
Mountain Climbers
Mountain climbers are a staple core exercise that will challenge your upper body too as you maintain that high plank position.
How to Do It:
- Set up in a high plank (pushup) position, with your hands stacked directly below your shoulders, elbows turned out, and feet just wider than hip-width apart. Your shoulders should be higher than your hips. Think of this as an athletic position.
- Squeeze your shoulders, core, and glutes to create full-body tension. Look down at the floor, keeping your head in a neutral position.
- Drive one knee up high to your chest, as if you were running. Return your leg to a straight position. Repeat with the other leg.
- Continue alternating reps, working to keep your torso in position with your shoulders higher than your hips. Brace your core to stay level.
Sets and Reps: Set a timer for 6 minutes and aim for 20 seconds of work, 10 seconds of rest for a good core burn, build it into a conditioning circuit.
Dumbbell Thruster
This multi-joint movement combines a front squat and a push press to incorporate the whole body to build power and strength.
How to Do It:
- Grab a hold of two dumbbells, and set your feet up about shoulder width apart. Hold the dumbbells up to the shoulders, pointing the elbows up and forward a little bit.
- Squeeze the shoulder blades down and back to control the dumbbells.
- Hinge down and back to where your thighs are a little below parallel to the ground, while the back stays straight.
- Push back up to standing powerfully, and extend the shoulders and elbows to push the weights up towards the ceiling.
Sets and Reps: Aim for 3 sets of 6 – 8 reps, build it into a conditioning circuit for 30 seconds of work, 30 seconds of rest.
Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men’s Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.
Leslie is a sports dietitian based in Pittsburgh, PA. Her clients include the Kansas City Chiefs. She also works with the XFL and USFL. Her company Active Eating Advice—be fit, fed and fearless—provides performance nutrition consulting.
Fitness
How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’
Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.
At the heart of Clarkson’s desire to change are his young grandchildren.
‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.
And the British TV personality has certainly had a couple of wake-up calls.
After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.
Why Clarkson Finally Started Taking His Health Seriously
Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.
‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.
‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’
Clarkson’s comments highlight just how much his attitude to ageing has changed.
‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’
The Diet Changes Behind Clarkson’s 3-Stone Weight Loss
Diet has also become a key part of his health overhaul.
He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.
‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.
‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
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