1

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Despicable love-handles

Answered on August 19, 2014
Created June 11, 2012 at 3:06 PM

Is there a way to target that specific area? I've been moving and eating paleo/primal everyday but it has proven almost impossible to lose the belly fat and the love handles. I'm 38 years old, 6' tall weight 220 pounds

Medium avatar

(3213)

on June 13, 2012
at 12:39 AM

I know, shouldn't have said it, i love my body, thanks for your input

96440612cf0fcf366bf5ad8f776fca84

(19463)

on June 12, 2012
at 02:28 PM

There might be issues with xenoestrogens... BPA/parabens and so on. Chek says that we store the toxins we can't handle in our fat, so perhaps if our livers can't handle them, we tend not to want to let go of the fat.

Cbf014e1272e1c092e774c70e78b7890

(300)

on June 11, 2012
at 08:10 PM

some people naturally cannot lose love handles. Body type is a major factor in appearance - we can reach ideal weight and body fat % but still not have the "perfect" body that society has socialized us to want... It's important not to get hung up on that and let it derail you, but instead to focus on the health and how you feel through the changes you make to tackle the above effort

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10 Answers

best answer

5
F694fc245d03b64d6936ddb29f4c9306

(2613)

on June 11, 2012
at 06:25 PM

You can't reliably target individual areas for natural fat loss. Your body decides where and how to store that obstinate adipose. Focus on losing fat in general using good diet and exercise habits, and eventually, you'll lose the fat you wanted to target. You should know that it'll be really difficult to lose stable fat deposits that you've had for years (or decades), but you can do it if you keep at it. Expect the weight loss to happen rapidly at first but then slow down considerably.

Keep up the Paleo, but consider some form of caloric restriction. In general, if you're running a caloric deficit, your body will start consuming stored adipose to make up the balance. Zone is a simple and effective way to both count calories and control dietary hormones. You might also consider 18:6 intermittent fasting, which tends to reduce caloric intake naturally while providing other health benefits.

To further increase that caloric deficit, you should try some metabolic conditioning (metcon). I noticed you said that you've been "moving", but try to make sure you get plenty of high-intensity exercise. I recommend CrossFit (big surprise, right?), but you can do well with some jump-rope, stair running, etc. Low-intensity activities like jogging are okay, but metcons are more efficient in a lot of ways.

If you really want to take it to the next level, try to manage your stress. Cortisol generated from stress can cause your body to retain more fat as a safety measure. Get plenty of sleep, don't overwork yourself, and don't obsess over your body. Just treat it right. I can't overstress this last point. Keep that cortisol down!

best answer

3
F0a3e3f17d9a740810ac37ff2353a9f3

(3804)

on June 11, 2012
at 08:47 PM

"Spot-reduction" is possible, both in theory...

http://ajpendo.physiology.org/content/292/2/E394.long

... and in practice: http://www.ncbi.nlm.nih.gov/pubmed/18197184

Moderate-intensity exercise increases whole-body lipolysis (hence the notion that spot-reduction is "impossible") but high-intensity exercise increases lipolysis in the subcutaneous fat directly adjacent to the exercised muscles.

In the Trapp study, women performed high-intensity interval training (HIIT) on cycle ergometers, gained lean-mass, and lost fat preferentially in their thighs and trunk.

From the full text: "It is considered that spot reduction ... is not possible, and the body will mobilize preferentially those stores with the highest concentration of adipose cells. There is evidence in the current study that this principle may not apply to all exercise modalities. In HIIE [HIIT], where work is done primarily by the musculature of the legs and the trunk muscles act as stabilizers, there was a decrease in FM [fat mass] and an increase in lean mass, which summated to a significant change in the percentage of fat in these two regions. This was not the case with the SSE [steady-state exercise] group."

3
44f0901d5b0e85d8b00315c892d00f8a

on June 11, 2012
at 03:47 PM

it is not possible to "spot-reduce" a certain area, it is possible to slim that area by reducing your overall body fat percentage through eating healthy food and exercising on a regular basis. As you lose body fat, some will come from your target area. During your weight loss, you can do specific exercises to tone certain areas of your body, such as your stomach, arms, legs or butt.

2
4ec0fe4b4aab327f7efa2dfb06b032ff

(5145)

on June 11, 2012
at 03:12 PM

You can't really target a specific area for fat loss. You either lose it everywhere or nowhere.

If you're really not losing body fat despite good eating/exercise habits, I recommend tracking your food intake for a couple weeks to make sure you're not eating more calories than you may think you are.

2
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on June 11, 2012
at 03:10 PM

No way to target that specific area. We'd need a lot more information on your diet, sleep, activity to make recommendations on how you can lower your body fat percentage.

1
7bf306ada57db47547e9da39a415edf6

(11214)

on June 11, 2012
at 08:42 PM

I'm three inches taller than you and was 172lbs the last time I was on the scale. Love handles are still in evidence. What's left to do? Regular sprinting and weightlifting. I just can't seem to keep up with the high intensity work necessary to get there. At least, I suspect that is what is necessary for me. I think I've done all I can do with diet, though I still see slow changes to my body comp that makes me think I am still changing for the better.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on June 12, 2012
at 02:28 PM

There might be issues with xenoestrogens... BPA/parabens and so on. Chek says that we store the toxins we can't handle in our fat, so perhaps if our livers can't handle them, we tend not to want to let go of the fat.

1
F92e4ca55291c3f3096a3d4d3d854986

(11698)

on June 11, 2012
at 07:59 PM

Makes me sad to hear the word "despicable" used in reference to your own body. Your body is a gift. Love the hell out of those love handles!

Medium avatar

(3213)

on June 13, 2012
at 12:39 AM

I know, shouldn't have said it, i love my body, thanks for your input

1
A994080d499afca98cdc9de896701ebd

on June 11, 2012
at 07:30 PM

hula-hooping!

try it out, it's so much fun!

1
F9638b939a6f85d67f60065677193cad

(4266)

on June 11, 2012
at 05:42 PM

I just started sprinting once a week. I swear it has made a difference even in so short a time. I started two weeks ago.

1
7660f5a0ec906d3922d79b20f3434ecc

(788)

on June 11, 2012
at 04:44 PM

I had the same issue and its been fixing itself through 16/8 intermittent fasting. If you haven't already, give it a try.

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