What’s there to love about love handles? Nothing, say those cursed with excess fat spilling out from their waistband. Not only do they look absolutely unflattering in a crop top, two-piece swimsuit, or form-fitting dress, but having your Significant Other playfully pinch at your sagging sides during a sweet moment is downright embarrassing.
Age, genetics, body composition, and hormonal changes can all contribute to having love handles.
Why does fat settle there in the first place? Juancho Alfredo D. Las, MD from top hospital in the Philippines, Makati Medical Center (MakatiMed) attributes love handles (aka “muffin top” and “spare tire”) to a number of factors.
“Fat develops when you accumulate more calories than you burn or use as energy,” explains Dr. Las. “The more fat cells you have, the more visible they are on your body. Age, genetics, body composition, and hormonal changes determine where fat settles, but the most common areas are the upper back, arms, stomach, buttocks, thighs, and abdomen.”
While excess fat is considered unhealthy, belly fat is particularly concerning because of its implications to your health.
“When we talk about abdominal fat, there’s subcutaneous fat, or the fat directly under the skin that you can pinch, then there’s visceral fat, or fat that surrounds the heart, liver, and kidneys,” says Dr. Las. “A certain amount of visceral fat is normal, but too much increases your risk for developing heart disease, stroke, type II diabetes, hypertension, and certain cancers.”
Before you get into plank position or start doing crunches, here’s what fitness experts have to say about it: Spot-exercising doesn’t work. In reality, the body burns fat evenly all over, not just in specific areas.
Instead, adopt these time-tested, doctor-approved recommendations that not only reduce love handles, but prove beneficial to your overall health and wellbeing.
Favor whole foods. If you live off a diet of ultra-processed foods, you’re not just setting yourself up for that dreaded spare tire on your waist; you’ll likely develop high blood pressure, high blood sugar, and high cholesterol from food that’s notoriously loaded with sodium, fat, and empty calories. Dr. Las recommends sticking to natural, minimally processed foods like protein-rich chicken and fish; high-fiber leafy green veggies, fruits, oatmeal, and beans; and avocado and nuts for their good fats. For whole grains, pick red or brown rice, but if you prefer white, skip that extra serving! Wash them all down with water, still the healthiest beverage there is.
Move more. Even if you sit before a computer all day, you can still squeeze in ways to be active. “Use the stairs instead of an elevator or escalator. Walk short distances instead of commute. Take walking breaks after sitting for 30-60 minutes at your desk. Enlist the company of a colleague to walk, run, play a sport, or sign up at the gym with you after work so you can motivate each other to stay the course,” suggests Dr. Las. Yes, cardio workouts burn fat, but don’t discount strength-training too. Exercising with weights or resistance bands has been known to burn calories long after your workout is over.
Tweak your lifestyle. Managing stress reduces the body’s production of cortisol, the hormone that stores fat in the tummy and triggers cravings for sweet and salty food. Sleeping for the recommended 7-8 hours a night also controls cortisol’s release and doesn’t disrupt the appetite hormones leptin (which makes you feel full) and ghrelin (aka the hungry hormone). Nicotine likewise messes with these hormones, so quit smoking immediately.
“Alcohol—especially if you consume a lot in one sitting—contains a lot of calories,” says Dr. Las. “When you take in a lot of alcohol, your liver prioritizes processing it instead of burning fat and carbohydrates. This leads to fat settling in the midsection.”
Quips Dr. Las, “Now you know why it’s called beer belly.”
For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter.
