Picking The Perfect Waist Trainer For Love Handles (GUIDE)

So, you have love handles and want to cut them down. You’ve come to the right place! In this article, we’ll go over some proven ways to get rid of love handles through waist training, diet, and exercise.

Let’s get started!

What Are Love Handles? (And What Is A “Muffin Top”?)

Love handles are quite simply fat that sits around the waistline. Any fat that bulges out or that you can pinch from the front of your belly, the sides, or the lower back is all classified as love handles.

While love handles get a bad rep, almost everyone has them (unless you have an extremely low body fat percentage). Love handles are composed of what’s called subcutaneous fat, which is fat located just under your skin. This is why you can pinch it.

This is not to be confused with visceral fat that’s located underneath your muscles, which you can’t pinch. The love handles are the fat you can pinch between your ribcage and the top of your pelvis, both in front and behind.

Muffin tops, on the other hand, comprise the fat located just above your butt, and more or less on the same level as your hip bone. This is the fat that sticks out like a muffin when you wear pants that are too tight.

What Causes Love Handles?

Love handles are basically caused by stubborn subcutaneous fat that lies under the skin. The visceral fat (that lies deeper) is actually not as stubborn as subcutaneous fat. Visceral fat is the first to accumulate with a bad diet, but is also the easiest to lose with exercise.

Losing subcutaneous fat requires a little more effort, which is why many people find it hard to achieve a truly flat belly. There are, however, certain factors that make fat retention more likely. So, what causes fat retention?

Hormones

Every function in our body is run by hormones, and this includes appetite and fat retention. Even our mental health creates chemical changes in our body through hormones.

One such hormone is called cortisol—a hormone released through stress. Cortisol makes your body hold on to fat because it thinks there is a shortage of food.

Aging

Aging will also increase belly fat because there is a change in hormones and metabolism. Falling levels of estrogen after menopause changes the way fat sits on your body, and fat starts to naturally accumulate in the thighs, lower abdomen, and breasts.

Lack of exercise

Another obvious cause of belly fat is lack of exercise. This not only accumulates fat, but also leads to stubborn fat.

This is because, with regular exercise, your body fat becomes more ‘active’ or ready for use. When you go long periods with no exercise, your body accumulates the more stubborn fat that’s meant for storage rather than immediate use.

Unhealthy diet

Unhealthy diets with a lot of saturated fats, refined sugars, and oils will lead to stubborn body fat. Again, our diets lead to hormonal changes that influence fat burning.

For example, lower sugar levels in the diet lead to lower insulin levels. This is a signal to the body that it should start burning stored energy like fat or glycogen.

Untreated conditions that can cause weight gain (hypothyroidism, endometriosis, stress and anxiety, diabetes, Cushing's syndrome, etc.)

We must also acknowledge the genetic component of fat burning. Conditions like hypothyroidism, endometriosis, and diabetes can all be a hurdle to fat burning if you don’t manage them properly. All these conditions lead to hormonal changes that have a negative impact on fat burning.

What Causes Love Handles?

Love handles are basically caused by stubborn subcutaneous fat that lies under the skin. The visceral fat (that lies deeper) is actually not as stubborn as subcutaneous fat. Visceral fat is the first to accumulate with a bad diet, but is also the easiest to lose with exercise.

Losing subcutaneous fat requires a little more effort, which is why many people find it hard to achieve a truly flat belly. There are, however, certain factors that make fat retention more likely. So, what causes fat retention?

Hormones

Every function in our body is run by hormones, and this includes appetite and fat retention. Even our mental health creates chemical changes in our body through hormones.

One such hormone is called cortisol—a hormone released through stress. Cortisol makes your body hold on to fat because it thinks there is a shortage of food.

Aging

Aging will also increase belly fat because there is a change in hormones and metabolism. Falling levels of estrogen after menopause changes the way fat sits on your body, and fat starts to naturally accumulate in the thighs, lower abdomen, and breasts.

Lack of exercise

Another obvious cause of belly fat is lack of exercise. This not only accumulates fat, but also leads to stubborn fat.

This is because, with regular exercise, your body fat becomes more ‘active’ or ready for use. When you go long periods with no exercise, your body accumulates the more stubborn fat that’s meant for storage rather than immediate use.

Unhealthy diet

Unhealthy diets with a lot of saturated fats, refined sugars, and oils will lead to stubborn body fat. Again, our diets lead to hormonal changes that influence fat burning.

For example, lower sugar levels in the diet lead to lower insulin levels. This is a signal to the body that it should start burning stored energy like fat or glycogen.

Untreated conditions that can cause weight gain (hypothyroidism, endometriosis, stress and anxiety, diabetes, Cushing's syndrome, etc.)

We must also acknowledge the genetic component of fat burning. Conditions like hypothyroidism, endometriosis, and diabetes can all be a hurdle to fat burning if you don’t manage them properly. All these conditions lead to hormonal changes that have a negative impact on fat burning.

How Waist Training Can Help

So, how can waist training help with stubborn fat? Technically, waist training can’t, and isn’t designed to make you lose weight or fat. What it does help with, however, is with the shaping of your curves.

In other words, you still need to exercise and diet to reduce the amount of fat in your body. However, a waist trainer can help shape the fat that’s already there. For example, it can gently push in belly fat so that it’s not bulging out.

Note that waist trainers are different from corsets. Corsets are made from rigid steel skeletons that can permanently damage your organs by pushing too hard on them. Conversely, waist trainers have flexible steel bones that conform to your body rather than forcing it into a certain shape.

Your 3-Step Plan To Waist Training For Love Handles

Step 1.) Start Slow

The key to waist training is to not go hard, too fast. It’s meant to be gradual and effective. So, pick out a waist trainer (make sure you have the right size and torso length) and wear it for around 2-3 hours a day.

It will feel uncomfortable, but it should not restrict movement or breathing. After a week, graduate to wearing it longer.

Step 2.) Remain consistent

Once you’re comfortable with a couple of hours in a waist trainer, graduate to around 4-6 hours daily. Keep increasing this duration, but don’t go beyond 8 hours a day. You also shouldn’t wear a Luxx waist trainer to bed.

Around this time, you should implement a good diet and ab workout routine so that you can simultaneously reduce the amount of fat. Do not wear a traditional Luxx waist trainer while working out - instead, opt for a Luxx waist trimmer belt when you’re working out.

Step 3.) Cut down on anything that causes stubborn fat

Once you’ve got the hang of regular waist training, it’s time to evaluate your diet and lifestyle. There are two main causes of stubborn fat (the type that exists in love handles): bad diet and stress.

Stress leads to hormones that tell your body to hold on to every last bit of fat. Meanwhile, a bad diet full of sugar and oil will slow down your metabolism, which likewise slows fat burning. So, cut the sugar, stress, and fat.

Using A Waist Trimming Belt While Exercising (And Exercises You Can Try Out!)

Waist trainers are great if you’re simply going about your day or doing light physical activities like walking or house chores. However, they are not meant to be used during heavy physical activity, such as working out in a gym.

This is because you need optimum blood circulation and breathing while doing high-intensity activities. Also, the delicate steel bones in a waist trainer could break during intense workouts. This is why we recommend using a Luxx waist trimmer belt instead.  

This product is easier to take off than a traditional Luxx waist trainer in an emergency, but you still get the waist training benefits while you’re working out. It’s also shorter than the waist trainer and sits only around your mid-belly. It’s a simple velcro fit, so you can put it on and take it off in one go.

Here are some great ab exercises you can do with a Luxx waist trimming belt:

Oblique crunch

With the oblique crunch, you’re working the ab muscles on the side of your core. To do this:

1. Lie on your side and keep your body straight.
2. Bend your knee and bring your top leg toward your elbow.
3. Repeat the motion on the other leg.

Side planks

Similar to oblique crunches, side planks work your oblique muscles. To do this:

1. Lie on your side and keep your body straight.
2. Push your hips up so that your whole body is balancing on your feet and elbow.
3. Hold it for as long as you can.
4. Repeat this on the other side.

Russian twists

Russian twists target many muscles in the core, including the obliques. They may look very simple, but are surprisingly difficult if done correctly. To do this:

1. Sit with your knees bent and feet flat on the ground.
2. While keeping your torso straight, slowly lower your upper body backward so that it makes a V-shape with your legs.
3. While in this position, twist your body and touch one side of your hip.
4. Then twist your body the other way and touch your other hip.

Bicycle crunches

Bicycle crunches are another great exercise that can be both cardio and part of an ab routine. They work the deeper core muscles as well as the obliques. To do this:

1. Lie on your back and place your hands behind your ears.
2. Bend your right knee and bring it forward to touch your left elbow.
3. Repeat with the opposite arm/leg.
4. Do this 15-20 times per set.

Mountain climber twists

Like bicycle crunches, mountain climbers are great for cardio as well. They work the same muscles as with the plank, but are a more challenging exercise. To do this:

1. Get in a plank position, balancing your body on your hands and feet.
2. Keep your back straight.
3. Bend your right knee and bring it forward to touch your left arm.
4. Repeat on the other leg, doing this around 15-20 times per set.

How Long Until I See Love Handle Results?

Typically, people who use our Luxx waist trainers start to see results in about a month. The key to seeing results is consistency and combining it with a good exercise regimen and diet.

Crafting A Love Handle-Fighting Diet

So, let’s talk about the diet in fighting love handles. Because it’s mostly fat, you’re definitely going to need changes to your calorie intake to rev up the fat burning. Here are some foods that can help with that:

Foods That Fight Belly Fat

As we covered earlier, a lot of our weight loss and fat burning is controlled by hormones. Certain foods will encourage these hormones to burn fat faster or at least reduce fat storage.

For example, following a low-sugar and high-fiber diet will keep you full for longer. This means fewer insulin spikes, signaling your body to burn more fat.

Belly-Fighting Food #1: Avocado

Avocado is nature’s butter. It’s full of healthy fats (monounsaturated fats) and fibers that will keep you satiated for longer. It’s also high in potassium, which can help with bloating and water retention.

Belly-Fighting Food #2: Kimchi

If you like the spiciness of kimchi, you’ll be happy to know that it also helps with fat burning. A chemical called capsaicin in chili raises your metabolism, which helps burn fat.

Belly-Fighting Food #3: Lentils

Lentils are an amazing source of plant-based protein as well as fiber. They’re also relatively low in saturated (bad) fat and calories. Protein and fiber both keep you full for longer, so that you’re less likely to reach out for snacks and empty calories.

Belly-Fighting Food #4: Sweet potatoes

Sweet potatoes are high in fiber, Vitamin A, and potassium (the latter of which helps with bloating). They are also a good, nutrient-dense source of carbohydrates. The carbohydrates in sweet potatoes are complex, which means they’re slower to digest and hence keep you full for longer.

Belly-Fighting Food #5: Nuts

Nuts, like avocados, are another great source of both healthy fat and fiber. They are also quite high in protein. This combination is perfect for keeping you satiated and full for longer. Nuts are also a great snack for between meals.

Belly-Fighting Food #6: Whole grains

While carbs in general get a bad reputation with regard to weight loss, it’s the type of carbohydrates you need to pay attention to. Whole grains have complex carbohydrates, which have a low glycemic index and are harder to digest.

This will keep your insulin levels from spiking (which causes fat storage) as well as keep you full for longer. You won’t be tempted to reach for extra snacks, and your body will be encouraged to burn stored fat.

Belly-Fighting Food #7: Salmon

Salmon and oily fish in general are amazing for weight loss. Even though they are also high in fat, this is good, healthy Omega-3 fats that fight inflammation.

They’re also the best sources of protein, because they don’t come with the unhealthy saturated fats found in red meat. Salmon is also high in minerals and Vitamin B12.

Beverages That Fight Belly Fat

We often forget how much beverages contribute to our calorie and weight gain. Even a glass of soda contains a huge amount of sugar and calories that’s worse than candy.

Green tea

Green tea is an excellent source of antioxidants, which helps with fat storage and burning. It also has a much better source of caffeine than sugary caffeinated drinks, because it doesn’t leave you feeling jittery and restless. Caffeine can boost your metabolism and help with fat burning.

Fruit smoothies

Fruits also get a bad reputation because of their high sugar content. However, fruits are an abundant source of antioxidants and vitamins. The key is to find fruits that are low in calories but high in fiber and nutrients.

Fruits like berries (particularly blueberries), kiwis, bananas, and oranges are high in nutrients and make a great addition to smoothies.

Black coffee

Black coffee without creamer or sugar is a great source of caffeine. Caffeine revs up your metabolism so that your body is better at burning fat. Take it about an hour before a cardio workout to make the most of its fat-burning benefits.

Lemon water

Lemon water has been a huge trend for the past few years for dieters. Lemon water is great because it flavors the water a little bit, so that you’re less likely to reach for a soda.

The lemon also gives you a bit of Vitamin C. To make the most of lemon water, add a tiny bit of cayenne pepper. The capsaicin in the cayenne pepper will give you a small metabolism boost to start your day.

Cinnamon and honey

Another great pair of ingredients is cinnamon and honey. This combination is an excellent one because both ingredients are anti-inflammatory. Reducing inflammation goes a long way to aid in weight loss.

They are also both packed with antioxidants that are helpful for weight loss. In fact, cinnamon ranks as one of the best spices for antioxidants.

Peppermint tea

We often drink unhealthy beverages like sodas, energy drinks, and milkshakes out of boredom. Meanwhile, a lot of the tendency to snack comes from a lack of hydration.

Peppermint tea is a great way to stay hydrated. If you’re someone who finds water too boring, peppermint tea is a perfect alternative.

The peppermint adds great flavor and provides a nice soothing sensation. Peppermint is also loaded with antioxidants, which can be great in fighting inflammation. In short, it’s a great way to stay hydrated and cut hunger pangs.

Summary: A Love Handle-Free Life!

Love handles are the bits of fat that you can pinch around your waist. While waist training can certainly help shape this fat so that it doesn’t bulge out as much, you still need to burn fat to get rid of it.

You need to complement your waist training with a robust ab workout and diet to truly get rid of love handles. Because love handles are composed of stubborn fat, you need to cut out things that encourage stubborn fat storage. This includes high levels of sugar, saturated fats, and refined carbohydrates.