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Health, Nutrition, Weight Loss
How to Get Rid of Lower Belly Fat and Love Handles

How to Get Rid of Lower Belly Fat and Love Handles

When adhering to a healthy diet and exercise regime, it can be super frustrating when the fat from your lower belly or love handles refuse to go away. If you’re like most of us, you probably feel that the majority of your excess weight is carried around your midsection and hip area.

This problem plagues both genders. As a guy, you may have what’s known as ‘Dad Bod,’ which means you may be in shape everywhere else, but you have a pot belly from drinking beer or cheating on your diet occasionally.

When it comes to women, you may notice the excess weight stored in your lower belly where it might even wrap around your hip area, creating unwanted ‘love handles.’

If you ask me, Dad Bods and love handles are not flattering or healthy. Despite their cute euphemisms, they hide a bigger, more serious health issue.

Keri Glassman, MS R.D., and founder of Nutritious Life agrees with me. Glassman explains, “weight around the midsection is more closely related to increased risk of heart disease and diabetes.”

I know firsthand that it can be difficult trying to get rid of this stubborn weight. It almost seems impossible.

But it’s not.

In this article, I’ll show you the best ways to combat that lower belly region by using nutritious foods.

But before we get to menu planning, it’s important to understand the different types of fat in our bodies.

Types of body fat

woman love handlesWhen you’re combating belly fat, you’re actually fighting off two types of fat. One type of fat, subcutaneous, lies directly under the skin, while visceral, or active fat, is stored around vital organs like the pancreas, liver, and intestines.

You can think of subcutaneous fat as the fat on the surface. This is the kind of fat that liposuction removes.

Aesthetically, you want to reduce your subcutaneous fat so you have the appearance of a nice, lean stomach. Most of us are fighting subcutaneous fat when we focus on losing weight in the stomach area.

However, visceral fat is a bigger health concern that should not be overlooked. As I mentioned above, visceral fat is active fat, meaning it doesn’t just sit there doing nothing. Lots of studies now show that visceral fat produces various hormones and inflammatory molecules, so it’s now considered an active endocrine organ.

Diabetes UK points out that the following health conditions are associated with visceral fat:

  • Breast cancer
  • Type 2 diabetes
  • Colorectal cancer
  • Heart disease
  • Alzheimer’s disease

I firmly believe that in order to get rid of lower belly fat and love handles, you have to fight off both types of fat, the fat surrounding your vital organs and the superficial fat that drives you nuts.

I know you’re eager to learn my secrets, but I don’t think they’ll be as effective if you don’t learn why fat accumulates in our midsections in the first place.

Why does fat accumulate in the low belly?

stressed womanSeveral factors contribute to our ongoing battle against belly fat. Some factors such as a poor diet, certain hormones, and stress, are within our powers to change. However, other factors like age, gender, and genetics may be out of our hands.

You may be just as surprised as I was to learn that stress plays a huge role in the appearance of fat around our midsection.

According to a study done at Yale: “Non-overweight women who are vulnerable to the effects of stress are more likely to have excess abdominal fat, and have higher levels of stress hormone cortisol.”

The study elaborated that cortisol can be responsible for fat storage around our vital organs.

So the more stressed out you are, the more cortisol builds and fat accumulates.

When you’re able to manage your stress level, you may be able to reduce your cortisol levels. This will get you one step closer to the flat stomach you’re working so hard to achieve.

However, stress is not the only way fat accumulates around our midsection.

Often a poor diet can be the obvious thing to blame.

If you’re consuming foods high in fat or packed with excess sugar, you could be unknowingly sabotaging your flat belly efforts.

According to Dr. Klein, Professor of Medicine and Nutritional Science at Washington University School of Medicine: “When people slim down through exercise and diet, visceral fat disappears twice as fast as subcutaneous fat.”

So here’s my recommendation for losing fat around your belly and love handles:

  • Reduce your stress levels
  • Get your hormones in check
  • And work on exercising and eating healthy as often as possible

Luckily, I have some great food recommendations for you to add to your fat blasting menu.

Foods to fight lower belly fat

It may be hard to believe, but there really are foods you can incorporate into your diet that target the midsection. When you combine these foods with exercise, you’ll see the pounds almost falling off.


cooked eggWe talked about eggs in regards to cholesterol, but we didn’t touch on how eggs can also combat belly fat.

Thanks to their high protein content and mix of vitamins, minerals, and healthy fats, eggs give you energy, keep you feeling full for longer, and speed up your metabolism.

This combination helps you stave off those early morning cravings for sugar-laced coffee drinks and sweet smelling pastries.


spinach bowl Another food that helps fight cravings between meals is the ever powerful spinach.

Charlotte Erlanson-Albertsson, a professor of appetite regulation at Sweden’s Lund University, found that a key compound found in spinach called thylakoid makes spinach digest slower and alleviate hunger pangs.

Erlanson-Albertsson explored the effects of spinach extract on 15 participants. The extract was given each morning and participants reported that it became easier to fight off those between-meal temptations as the study progressed.

With spinach, you’ll have less hunger pangs and cravings so you don’t fill up on other foods that cause tummy bloat.


avocado cut openLike eggs, people often misconstrue avocados as being unhealthy. I hear people say, “I don’t eat avocados. They’re too high in fat.”

Yes, avocados are high in fats, but it’s the good kinds of fat, monounsaturated and polyunsaturated.

Avocados are also loaded with fiber and over 20 vitamins and minerals. The fiber in avocados keeps your digestive system moving and also prevents constipation.

On top of that, avocados help combat blood sugar spikes. As a result, this prevents your body from storing excess fat in places like your stomach.

Of course, you’ll want to eat avocados in moderation. I try to eat no more than half an avocado with my meals and as many as two full avocados per week.

Whole grains

tabouli saladI mentioned earlier that a poor diet can lead to excess weight. I think it’s safe to say that grains are one of the worst culprits for many people.

Most of us are used to consuming overly processed grains found in things like white bread, pasta, and pastries, mainly because we’ve grown up with it.

It’s time to change that.

According to Experience Life, these types of grains “act like sugar in the body, triggering weight gain, inflammation and blood-sugar imbalances.”

Make the switch to eating whole grains instead.

An article in the Harvard T.H. Chan School of Public Health stresses that whole grains are rich in fiber and essential minerals. They leave you feeling full for longer, can help lower cholesterol levels, and protect against some cancers.

On top of that, whole grains can help:

  • Aid digestion
  • Regulate blood sugar
  • Lower cholesterol
  • Lower blood pressure
  • Redistribute fat

That last bullet is my favorite – whole grains can actually help redistribute fat so it’s not stuck on your midsection.

Why would we want to redistribute fat?

To get rid of the fat surrounding our vital organs.

Remember that scary visceral fat I mentioned earlier? That needs to go before any subcutaneous fat can be removed.

Before you go running off to the store, you’ll want to keep in mind that just because the packaging on a product touts “whole grains”, it doesn’t necessarily mean it’s healthy for you.

Your only want to buy items that are 100% whole grains. Anything less could potentially have almost no grains at all. Long ingredient lists are often a mix of chemical preservatives and additives that can lead to weight gain.

The best whole grains to consume are:

  • Whole wheat
  • Rye
  • Brown or wild rice
  • Whole oats
  • Bulgar
  • Buckwheat
  • Quinoa

One of my favorite, most satisfying breakfasts includes the first four ingredients on my gut-busting list (eggs, spinach, avocado, and whole grains). I cook three eggs, add in three egg whites, and have a side of sliced avocado, sauteed spinach, and some rye toast.

It’s delicious and starts my day right.

The next three ingredients on my list also make for a delicious and slimming breakfast.


blueberriesIn a study from the Experimental Biology convention in New Orleans, researchers explored the effects of adding freeze-dried blueberry powder to the diets of lab rats. These specific rats were chosen due to the fact that their breed was more prone to being overweight.

When the trial ended after 90 days, the rats who consumed the extract had less fat in the abdominal region, lower cholesterol levels, lower triglycerides, and improved glucose levels.

What makes blueberries so powerful at fighting fat?

They’re full of fiber, vitamins, and antioxidants.

Plus, they’re also low in calories since they’re about 83% water. Blueberries are the perfect topping for oatmeal, yogurt, or as a snack on their own.


oatmeal in bowlAs a whole grain, oatmeal is full of slow-digesting, rich fiber and it also keeps your blood sugar levels stable so you’re not crashing after you eat.

How do those tiny oats do this?

According to an article in LiveStrong, one ingredient found in oatmeal, beta-glucagon, has the effect of absorbing water and swelling up like a sponge in your stomach. When oatmeal is in your tummy, you’re left feeling full instead of hungry.

In addition to helping you lose weight, oatmeal also helps lower cholesterol levels, reduces high blood pressure, and lowers your risk for type 2 diabetes.

However, you have to be very careful when choosing the kind of oatmeal to include in your diet. You’ll want to avoid sugar filled varieties like the type found in instant oatmeal options and include more unprocessed oats in your repertoire instead.

I love the portability and satisfying crunch of snacks like nuts.

But which nuts are the best at slimming your belly?


whole almondsAlmonds are one of my favorite snacks to keep on hand at all time. I buy a package of roasted, unsalted almonds every week without fail.

Why do I do this?

I personally notice a difference in my stomach area when I include more almonds in my diet. No, the scale doesn’t drop 10 pounds overnight, but the difference is enough for me to notice that my jeans fit more comfortably.

A study published in Harvard’s School of Public Health found that “eating nuts at least twice a week reduced the risk of heart disease by 35% compared with women who rarely eat nuts.”

The protein, fiber, and high amounts of vitamins and antioxidants found in almonds are what give it this magically slimming boost.


black beansBy now you’ve probably figured out that foods high in fiber and protein are your best options to reduce lower belly fat. A list like this would be incomplete without mentioning beans.

I find that beans are often overlooked when we think about reducing stubborn belly fat.

However, beans, just like almonds, eggs, and oatmeal, are loaded with fiber and protein, and are amazingly low in calories for the amount of nutritious benefits they provide us with.

My favorite way to include beans in my diet is to add them to salads or have them as a side dish with my lunch. When I have beans for lunch, I’m less likely to crave snacks before dinner time.

Lemon water

lemon water bottle mintEven though lemons have a wealth of health benefits like we talked about in this article, my favorite way to use lemons are as a weight loss booster.

Lemon water literally kick starts your metabolism.

By starting your day off with warm water and a squeeze of fresh lemon, you’ll have an early morning metabolism boost that will give you energy and wake up your digestive system.

I try to drink this mix every morning, but I especially like to drink it when I’m feeling a little more bloated than usual.

Green Tea

green teaIt’s no surprise that green tea made our list, and while it may be the last on our list, it’s certainly not the least effective. I’m a huge fan of drinking green tea to aid in weight loss. Remember when I showed you my favorite fat-melting drink that’s made using green tea?

The benefits of green tea, which can be found in our fat-melting drink article, are pretty clear.

Drinking green tea can increase your:

  • Metabolism
  • Energy expenditure
  • Fat oxidation

A consistent exercise program is the best way to reduce overall fat and get your heart pumping. But by combining lemon water and green tea with a healthy diet that incorporates my top eight belly slimming foods, I’ve found that belly fat is not nearly as stubborn and hard to get rid of as using exercise alone.

Sure, it will take some time to see results, but it’s not impossible and that’s the best news. Plus, you already have two meal options – my tasty avocado and spinach breakfast, and my blueberry almond oatmeal. Both of these incorporate 3-4 items from my list in just one meal.

Which food from our list is your favorite?

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  1. keerthi

    June 11, 2015 at 7:17 pm

    Hi mike, amazing article I have lower belly fat , not too much but its there. I will try the food items you mentioned. Please also tell us the exercises to reduce lower belly fat.

    -A fan from India


    • Mike Kamo

      June 11, 2015 at 7:58 pm

      Look up HIIT workouts it’s a great way to burn fat. I may do a post on it in the coming weeks.


  2. Vishal

    June 11, 2015 at 8:06 pm

    Nice post, Mike.

    Question: When you’re trying to put on weight with the help of a diet and exercise, should you be concerned about accumulating belly fat immediately, or can you worry about it later? My instructor says that when you start putting on weight, the first place where all the fat goes is the belly…


    • Mike Kamo

      June 11, 2015 at 8:10 pm

      There is more than one way to put on weight. One way is to lift weights, and eat anything and everything you want. Another way is to lift weights, and eat clean but be sure to have enough calories. The eating clean way will make you look less fat and more muscular while making gains. But if you don’t have a clean diet, you can always gain the weight, and then do weights plus cardio to lean out. But eventually you’ll have to eat healthy so I’d recommend doing it from the get go. Shoot for at least 2,800 calories per day.


  3. Pashminu Mansukhani

    June 11, 2015 at 9:16 pm

    A lot has been mentioned about the subcutaneous fat and you have mentioned lipo suction, as a possible solution. Is it a good idea to have lipo suction done, as compared on following a regular diet+workout+cardio regime.


    • Mike Kamo

      June 12, 2015 at 9:16 am

      NO! I would never recommend liposuction over a healthy, well balanced diet.


  4. Health Tips

    June 15, 2015 at 6:01 am

    What a nice post. Yes all the foods are really healthy and good for health. They are really good and effective for fat burning and weight loss. Thanks for nice post. Visit here for more health tips… http://healthtipsdoc.com/


  5. Andrea

    August 7, 2015 at 11:24 am

    Surely stress favors fat accumulation, it’s a proven fact, but there are also studies showing that prolonged stress may encourage the conversion of white fat to brown adipose tissue (BAT). BAT uses “regular”, or “bad” white fat for energy and heat production, and is activated by cold as well: http://www.hypervibe.com/us/blog/this-is-how-you-turn-white-fat-into-brown-fat/


    • Mike Kamo

      August 8, 2015 at 10:44 am

      Andrea, thanks for the feedback and great insights on stress.


  6. Izzah

    August 15, 2015 at 12:04 pm

    nice post :). i’ll try to consume the foods that you mentioned above. but i want to ask you something, when i consume all the foods, how do i cook it or consume it so that i can get rid the lower belly fat? such as eggs, spinach, whole grain. And lemon water, is it only lemon and water? or have something else? i’m new to this.

    thank you


    • Mike Kamo

      August 16, 2015 at 10:33 am

      Izzah, I prefer egg whites to reduce the belly fat dilemma. As for lemon water the less ingredients you add the better. You can add mint or honey to give it a kick if you want.


  7. Dade Dyana

    August 25, 2015 at 11:18 am

    Hello Mike,

    I can recommend aerobic exercise, absolutely! I’ve noticed so many times, there’s nothing that helps get rid of belly fat better than a good jog or an aerobic session. Definitely waaay more effective than all those crunches and such.


    • Mike Kamo

      August 26, 2015 at 9:29 am

      Dade, thanks for sharing — jogging and cardio are always great options.


  8. Clint Richardson

    January 9, 2016 at 1:35 pm

    Hi,i’m a man of 58 years old don’t drink alcohol at all, and work as a school cleaner for 6 or 7 hours a day which is more or less full on for most of the time,i also cycle to work which probably takes 45 mins a day 5 days a week,i try to eat sensibly for most of the time but sometimes i over indulge.I am a very fussy eater and won’t eat many foods that others eat for granted. My breakfast consists of an orange or banana ,1 shredded wheat no sugar and a glass of pure fruit juice.Dinner consists of Salad,sardines in olive oil and 2 slices of brown bread that’s three times a week other days i have vegetables which include Brocolli,cauliflower,sprouts carrots and one portion of skinless chicken.But my real downfall is eating crisps to many really also kit kats and sometimes cakes i am trying to cut this out.Now my question is how can i get rid of my stomach what else could i do diet wise i know at 58 it becomes harder but any advice would be most welcome thanks Clint.


    • Mike Kamo

      January 10, 2016 at 2:31 pm

      Clint — just try to eat more balanced meals. Portion control is essential and exercise and walking help a lot too.


  9. Chara

    January 21, 2016 at 4:24 am

    I have a lot of belly fat that just won’t go away no matter what I do! I am not stressed out and I eat healthy and walk every day! Do you have any tips that could help me?


    • Mike Kamo

      January 21, 2016 at 2:50 pm

      Chara, have you tried moderating your portions and drinking more water?


  10. Dr Weight

    February 9, 2016 at 6:33 pm

    What a nice post.


  11. Edgar @ GarageGymPlanner

    February 25, 2016 at 9:54 pm

    Good stuff, Mike! Lemon juice and Green tea are my favourite because I’ve tried them with great success in the past. By the way, I like your all your recommendations. Love to have them in an e-book format so that I can refer them whenever I would like to. Please let me know if there is a download option. Thanks 🙂


    • Mike Kamo

      February 29, 2016 at 11:36 am

      Edgar, it really is great. Download for what ?


  12. Sophie

    February 29, 2016 at 1:03 am

    Hi Mike!

    Unfortunately, i suffer from diagnosed anxiety and thus have a heightened stress level almost 24/7.

    Do you think this will get in the way of me losing weight in this area, and do you know if perhaps it’s linked to why i have it in the first place?


    • Mike Kamo

      February 29, 2016 at 11:23 am

      Sophie, I think a good exercise regimen can help a lot.


  13. Ayesha

    March 4, 2016 at 5:08 am

    Hi, Mike. I have lost 8 kg in the last 9 months and the effect is visible over my entire body. I have a sitting job of 7 hrs. And due to this I have gained quite a lot fat in my lower Felly region and sideways. Now the problem is that I want to gain weight as well as reduce my belly fat. Please suggest some instant help.


    • Mike Kamo

      March 4, 2016 at 10:20 am

      That’s great — sounds like what you are doing is working. Keep it up 🙂

      As for the weight gain — do some weight training and add more protein to your diet.


  14. Steve

    May 10, 2016 at 12:23 pm

    I have been under heavy stress in the past one year particularly and it is showing off in my belly. I am very active and play soccer twice a week and run a couple of times a week on top of that. My eating habits are very healthy, but cheat once a day or every other day. No fried food, no salty or junk food.
    My doctor told me that I have elevated cortisol which is the main cause of my dad bod, and it would be difficult to get rid of regardless of what diet I use. I have 23% body fat. 107% water retention. BMI is 29% but it is irrelevant since I have 145 muscle mass. I am 205lb and am shooting for 180, which I was able to get even lower than that just 2 years ago. Any suggestion on diet or supplement or exercise that might help me? I was not having more than 2-3 hours of sleep every night but I improved it to 6-7 now per night.


    • Mike Kamo

      May 11, 2016 at 10:52 am

      Steve, to reduce the stress and thus the cortisol it may be helpful for you to take up meditation. Sometimes being all wound up can cause you to gain a lot of weight.


      • Dav

        May 14, 2016 at 1:29 pm

        Steve, rather than taking medication for stress, I would recommend trying to find the source of the stress and look at ways to reduce it. Medication should be a last resort only after all other avenues have been exhausted.

        Also, with your diet, instead of cheating once a day, reduce it to twice a week.


        • Tera

          May 23, 2016 at 8:35 pm

          Dav, I think Mike said “meditation,” not “medication.”

          Mike, thanks for the wonderful article!


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    • Mike Kamo

      June 12, 2016 at 9:46 am

      Thanks for sharing..


  16. Sue

    July 16, 2016 at 9:14 am

    Hi mike,
    I’d say my body shape is between an apple and an inverted triangle.
    It’s v.stressful for me that I end up losing weight on my legs & gaining weight in my mid-section & upper body when I consume more food.. I’d like to lose weight in my mid-section but gain weight in my lower body esp hips – is this possible ?
    What kind of exercises & diet would you suggest is best for fast efficient results ?
    Advice would be greatly appreciated.


    • Mike Kamo

      July 17, 2016 at 5:20 am

      SUE, your blood flow throughout your body seems not working properly. It is commonly caused by over practicing lower body exercises, hormonal disorder, gastrointestinal tract disorders, consuming low quality nutrients (processed foods and low quality calories) and stress. Therefore, you have to rethink your exercise plan by adding flexibility exercises (stretching exercises and meditation) after a proper warm up along with healthy eating. Rely on healthy nutrients by avoiding pork, alcohol, carbonated drinks and simple carbs.
      To shape your hips and shins, jump squats, stair shin/calf raise, Tai-Chi basic exercises and core exercises may work for you.


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    September 13, 2016 at 6:37 pm

    With high protein and tons of nutrients, eggs are low in calories, and this makes the perfect breakfast food. They help you feel full with less food, and that helps with food cravings.


    • Mike Kamo

      September 14, 2016 at 8:47 am

      Claudia, thanks for reading and posting here.

      Eggs are awesome for breakfast, lunch, dinner, or even as just a snack. Try and eat eggs in a variety of ways by adding spices or seasonings and pairing them loads of wholesome grains and veggies.


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  27. nicky

    February 23, 2017 at 9:23 am

    Just read this post..very informative indeed..so if i may assume,,aerobic exercise is the best for losing weight on the upper body??including belly fat and love handles??


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About Mike Kamo

Hi, I’m Mike. One of my biggest passions in life is nutrition and after being certified, I wanted to create a site where I could help readers live a healthy and nutritious life. I believe we control our destiny and we can choose to live a long and healthy life by eating right and treating our bodies with respect.

Let me show you how our simple and efficient online fitness coaching has made it easy for thousands of women to lose weight, and how you can too!

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