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  • Q&A with Australian Health Practitioners

    What diet and exercise should someone do to lose love handles?

    My boyfriend has lost alot of weight - from 120kg to his current 80kgs- he looks lean and muscular at 1.8m but just can't seem to get rid of his love handles. His mother reckons that it runs in the family as his dad has them too. What should he be doing in terms of diet and exercise to lose the love handles?
  • Find a professional to answer your question

  • Kirsty Woods

    Exercise Physiologist

    Hi I’m Kirsty Woods,I would like to use my experience, expertise and passion to help you reach your weight, energy and health goalsI have been … View Profile

     Fat distribution, or the pattern in which fat is deposited and removed from the body, is largely predetermined by genetics and influenced by factors such as gender and age.
    Even though the body might preferentially store more fat in certain areas, it should be noted that as we gain or lose fat, the overall fat storage throughout the whole body is changing. We cannot lose fat from only a certain area. For instance, the only way to lose fat in the hip area is to decrease our overall total body fat.

    The presence of love handles have also been associated with the hormone insulin. Insulin is released in response to the consumption of Carbohydrate (particularly refined carbohydrates). Limiting food such as sugar, breads and juices may help.  

  • Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    Body fat distribution is mainly determined by genetics and gender. We know this because men tend to carry their weight around their abdomen whereas women around their hips and thighs. 

    It is fantastic to hear that your boyfriend has lost a substantial amount of weight and he must be commended on his efforts so far. As Kirsty has mentioned, we cannot choose where to lose excess body fat but we can choose to modify our diet.

    A diet that is low in fat (in particular saturated fat) and also contains a moderate amount of low GI carbohydrates with plenty of fresh vegetables and fruit may help your boyfriend trim off those unwanted love handles over time. His training regime is also important and I would suggest you seek out an Accredited Exercsie Physiologist (AEP) or Personal Trainer to help him with his exercise.

    If you want more specific advice I recommend you seek the advice of an Accredited Practising Dietitian (APD). You can find an APD by logging onto the Dietitians Association of Australia's website (

  • Jessica Webb

    Exercise Physiologist

    Unfortunately, we can not target weight loss to a certain area. We need to make sure that calories that we are bringing in are less than the calories going out.
    We can always make sure that we are exercising to an intensity that is going to promote fat loss. So, if you need to be working at an intensity that is making your heart rate increase including cardiovascular and resistance exercising to your program.
    Making sure that your nutrition is monitored and reducing your calories. Reducing your sugar intake and reducing the contents of processed foods in your diet. And also certain resistance exercises that can target the area such as core leg exercises.

  • 1



    HealthShare Member

    how to get rid of love handles fast

    I would try this workout. At the same time you will be gaining muscule and burning fat. So its awesome. 

    WHAT YOU'LL NEED: Two 5 pounds weights. 
    * means one 5 pound weight in each hand. 

    If you don't have two 5 pound weights try using water bottles full of water.


    *20 Bench Press x3 
    20 squats x3 
    *20 side arm lifts x3 
    20 crunches x3 
    20 push-ups x3 
    *20 lunges x3 
    20 leg lifts x3 
    Walk for 30 mins 

    Stretching before your workout helps you not to pull a muscule during your workout. 

    Stretching after your workout helps you not be AS sore afterward. 

    I try to do this everyday, but I'm sure you would get results doing this only 2-4 days a week. I recomend everyday. 

    Eat 1500 calories a day and drink 8 glasses of water daily. 

    You will lose weight and tone up! 

    I've lost 6 pounds and I've only been doing it for a week! 

    You can do it! i know you can! 

    You will be sore. and it will hurt but you can do it. 

    Don't be scared to add more excercises of more reps. 

    Hope this works for you!

  • Dr John Mahony

    Cosmetic Physician

    Dr John Mahony studied Medicine at Sydney University 1980-1984 graduating early 1985. Internship and residency years followed in the Illawarra, covering general medical and surgical … View Profile

    In order to lose fat from a specific area, such as love handles, without changing the distribution of fat elsewhere, medical intervention is required.

    The best-established and proven method is liposuction which, whilst invasive, is certainly and quickly effective.

    Varying degrees of success have occurred with other approaches such as mesotherapy, cryolipolysis, and various devices using ultrasound and radiofrequency.

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