Last Updated on July 6, 2023 by Sara

If you are wondering how to lose love handles and back fat within a month, you must read this article very carefully. 

Despite their adorable name, love handles don’t have much to love about.

They are just another name for excess fat accumulation sitting over both your sides, ruining your overall slim and gorgeous look. 

Although getting rid of such stubborn fat may be frustrating for people who go to the gym daily, you can still prevent and treat them by the fastest way to lose love handles for guys.

But for this, you will require a lot of dedication and consistency while having drastic changes in your everyday lifestyle.

lose love handles and back fat within a month

What Are Love Handles?


They are defined as the extra fat depositions incredibly near your belly and hips region. 

In addition to that, they are a type of pinchable fat present on both sides of your belly that leads to a muffin top whenever you wear a tight-fitting undergarment or a regular stylish outfit. 

Although such pieces of clothing are most commonly blamed for being the cause of love handle production, that is not the reality.

They exist due to fat accumulation, and tight clothes make them prominent. 

Causes of Having Love Handles:

If you are now wondering what the leading causes of this problem are, then indeed fat retention is the most basic culprit of it.

However, similar to belly fat, love handles are caused due to several factors, some of which are given below:

  • Cortisol 
  • Age factor 
  • Hormone Levels 
  • Number of calories in your diet 
  • Lack of exercise 
  • Lack of sleep 
  • Alcoholic consumption 
  • Genetics and many more 

Steps To Lose Love Handles and Back Fat Within A Month:

Below are the Steps On how to get rid of love handles in a month follow them properly to see the results within time.

    1. Cut out added sugar from your diet 
    2. Focus on taking just healthy fats
    3. Try to add up the maximum fibre content to your food 
    4. Stay active throughout the day
    5. Take less stress and focus on meditation and yoga 
    6. Lift heavy weights for strength training 
    7. Get adequate sound sleep 
    8. Boost your proteins and complex carbs intake 
    9. Drink excess water to stay hydrated.

Try out high-intensity interval training (HIIT) exercises by putting on the best waist trainer for back fat.

  1. Practice mindful and healthy eating 
  2. Engage your lowers abs with different Pilates moves
  3. Avoid drinking beverages and sugary soft drinks 
  4. Eat whole foods as they are entirely natural 
  5. Avoid taking highly processed bakery and junk food items.

Recommended Exercises: How To Lose Love Handles Fast in 1 Week:

Besides all the ways mentioned above, exercising is the need of the hour.

Most love handles are tailored to exercise your core to some extent.

Therefore, below are some of the top exercises that are the most effective exercises to get rid of love handles fast using the best waist trainers for weight loss.

  • Bicycle crunches 
  • Planks 
  • Deadlifts
  • Hanging Leg Raises 
  • Altering Toe Touch 
  • Russian Twists
  • Mountain Climbers
  • Triangle Pose 
  • Crab Kicks  
  • Kettle Swings 

Results Of Love Handles Before And After:

Most People are arguing and complaining about how long it takes to lose love handles and they are not following the right diet and exercise.

Actually, they are not getting results from their own mistakes.

love handles before and after

The recommended time to Lose love handles is a fat minimum of one month by following the correct sequence and exercises.

Final Words:

You need results and you want how to get rid of love handles and muffin top within a month so you should follow the above-recommended exercise and diet to see the proper results.