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  • 5 July 2024
  • Mr A. Siddiqui

Last updated on June 6, 2024

Love handles, those pesky bulges around the waist and lower back, are a common concern for many people. They can be caused by a combination of factors, including excess body fat, weakened core muscles, and even genetics. While they may not be a health risk on their own, they can be a source of frustration and insecurity.

This article explores various approaches to reducing love handles, from natural methods like diet and exercise to cosmetic surgery options like a tummy tuck or liposuction.

Natural Solutions for Reducing Love Handles

  • Diet

    A healthy diet is the foundation for reducing overall body fat and love handles. Focus on whole, unprocessed foods like fruits, vegetables, and whole grains as well as lean protein and healthy fats. Limit sugary drinks, processed foods, and saturated fats. These foods contribute to excess fat storage, including around the midsection.

  • Exercise

    Regular exercise is key for burning calories and building muscle. Here are some effective approaches:

    • Cardiovascular Exercises

      Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week. Activities like brisk walking, swimming, cycling, or dancing can help burn calories and reduce overall fat storage, including visceral fat and subcutaneous fat.

    • Strength Training and Weight Lifting

      Building lean muscle mass, especially core muscles, can help improve overall body composition and definition, and will help you lose fat. Include exercises that target the core, obliques, and lower back muscles, such as planks, side planks, Russian twists, and deadlifts.

  • Spot Reduction is a Myth

    It’s important to understand that you can’t target fat loss to specific areas like love handles or reducing belly fat. However, by focusing on overall weight loss and strengthening core muscles, you can achieve a decrease in their appearance.

  • Lifestyle Changes

    Certain lifestyle factors can influence body fat storage and help you lose fat, including:

    • Stress Management

      Chronic stress can contribute to belly fat gain. Practice stress-reduction techniques like yoga, meditation, or deep breathing.

    • Sleep

      Aim for 7-8 hours of quality sleep nightly. Adequate sleep regulates hormones that influence metabolism and fat storage, helping maintain a healthy weight and reduce risks of weight gain.

    • Hydration

      Drinking plenty of water helps with digestion and can promote a feeling of fullness, potentially leading to reduced calorie intake (calorie deficit) and helping to reduce risks of weight gain.

How to Get Rid of Love Handles | Healthy Eating | Weight Lifting | Regular Exercise Routine | Plastic Surgeon | Breast and Body Clinic UK
Want to get rid of love handles naturally? Healthy eating, a good exercise routine that includes cardio and weights, and a calorie deficit are key!

Considering Cosmetic Surgery to Lose Excess Body Fat?

For individuals who have exhausted natural methods or are dealing with stubborn love handles and excess fat that won’t respond to diet and exercise, cosmetic surgery options for fat loss can be considered. Here are two main approaches:

  • Liposuction

    This surgical procedure removes fat deposits from targeted areas, including the abdomen and flanks. Liposuction is not a weight-loss solution, but it can be effective for sculpting specific areas like love handles.

  • Abdominoplasty (Tummy Tuck)

    This more extensive procedure removes excess skin and tightens abdominal muscles. A tummy tuck can be a good option for those with significant loose skin or stretched abdominal muscles after weight loss or pregnancy.

How to Get Rid of Love Handles | Reducing Belly Fat | Tummy Tuck | Liposuction | Plastic Surgeon | Breast and Body Clinic UK
If you are struggling to lose body fat, especially belly fat, it may be worthwhile considering cosmetic surgery. Liposuction and tummy tucks are designed for stubborn belly fat and excess skin, helping you get rid of love handles.

Choosing a Cosmetic Surgeon

If you’re considering cosmetic surgery, it’s crucial to choose a board-certified plastic surgeon with extensive experience in body contouring procedures. Research their qualifications, consult with them, and have realistic expectations about the outcome.


  • Both liposuction and tummy tucks are surgical procedures with associated risks and recovery periods.
  • It’s essential to discuss these risks and post-surgical expectations thoroughly with your surgeon.
  • Explore all natural options first before considering surgery.
  • Look at before and after photos here to get a clear idea of potential results.

Finding What Works for You

The best approach to reducing love handles and losing body fat depends on several factors, including your overall health, body composition, and desired outcome. A combination of healthy diet, regular exercise, and lifestyle modifications is often the most sustainable strategy if you want to lose weight.

However, if these methods haven’t yielded results and you’re a good candidate for surgery, discuss the options with a qualified plastic surgeon at Breast and Body Clinic UK. Book your free consultation today and see our before and after photos here.


Can I get rid of love handles with exercise alone?

Exercise is crucial for overall health and reducing body fat, but it can’t target fat loss to specific areas. Combining exercise with a healthy diet and calorie deficit will significantly improve your chances of reducing love handles.

What are some safe and effective exercises for targeting love handles?

While spot reduction of body fat isn’t possible, exercises that strengthen your core muscles can help improve definition and appearance around the waist and hips as well as generally help you to lose weight. Focus on exercises like planks, side planks, Russian twists, and deadlifts.

Will liposuction give me a six-pack?

Liposuction removes body fat deposits but doesn’t impact muscle. While it can improve the appearance of your stomach by getting rid of love handles, it won’t create muscle definition like a six-pack. For that, you will need to do targeted core and abdominal exercises. You can see our before and after photos here.

Is a tummy tuck the only way to get rid of loose skin after weight loss?

A tummy tuck is one option, but depending on the severity of loose skin, other procedures or non-surgical methods might be suitable. Consult with a board-certified plastic surgeon to determine the best approach for your specific needs. You can also see our before and after photos here.

What are the recovery times for liposuction and tummy tucks?

Recovery times vary depending on the extent of the procedure. Liposuction for fat loss typically involves a shorter recovery period (1-2 weeks), while tummy tucks can take several weeks or months for full recovery.

Mr A. Siddiqui
About The Author

Mr A. Siddiqui

Mr Siddiqui is a Consultant Plastic and Cosmetic Surgeon, based at The Countess of Chester Hospital in the Department of Plastic and Reconstructive Surgery. He trained extensively in plastic surgery before becoming a Consultant in the NHS and developing a private practice in Manchester and other areas of the Northwest. He is considered to be one of the top 10 cosmetic surgeons in Manchester.

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Take our quiz to find out if you should start thinking about scheduling your tummy tuck surgery today.


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