How to Get Rid of Side Fat

Three Methods:Burn Belly FatStrengthen Oblique MusclesHealthy Belly Diet

Carrying weight in the abdominal and side oblique muscles can be a sign that you are storing visceral fat, increasing your chances of getting heart disease and diabetes. Removing love handles or side fat involves improving diet and adding cardiovascular exercise and muscle strengthening. You can learn how to get rid of side fat with this 3 step process.

Method 1
Burn Belly Fat

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    Ignore fitness trainers or programs that claim to target a single area of the body. If you have a big layer of side fat, you need to burn fat all over your body in order to shrink the area.
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    Plan a cardiovascular workout 5 days per week. Each workout should last at least 30 minutes, or 1 hour for fast weight loss.
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    Incorporate high intensity interval training. No matter what cardio exercise you do, mixing periods of medium intensity with sprints of 1 to 4 minutes of high intensity will burn the most all over body fat.
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    Try muscle confusion. Use different cardio workout methods to increase fat burning. Try boot camp, running, cycling, swimming, rowing, flow yoga and the elliptical.
    • Doing different exercises can also help you to avoid injury or over training. It will also tone the underlying muscles all over your body, instead of focusing only on your legs.

Method 2
Strengthen Oblique Muscles

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    Aim to do strength training for 30 minutes every other day. As you reduce total body fat with cardio, you need to build strength in the muscles that lie underneath the fat.
    • Keep in mind that the more muscle you build, the faster you will decrease your total body fat. Muscles burn fat more efficiently, and the process of lifting weights or doing strengthening exercises boosts your metabolism.
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    Try pilates. Pilates mat and barre classes focus on strengthening the deep ab muscles, such as the obliques and the transverse abdominus. Learning to recognize and focus on these muscles will increase the effectiveness of your workout.
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    Do planks. Get into a push up position with your body forming a straight line from ankles to shoulders. Hold this position, while on your hands or elbows for 30 seconds to 3 minutes.
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    Do side planks. Put your body weight onto your right arm while you are in plank position. Turn your body until your weight rests on your right arm or elbow and right foot.
    • Make sure you form a straight line from foot to the top of your head. Don't allow your body to sink into your shoulder joint. Hold the position for 30 seconds to 2 minutes. Switch sides and repeat.
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    Do side plank dips. Get in your side plank position and drop your right hip down slightly and lift it up. Do 10 sets of dips, then switch sides.
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    Do Russian twists. Sit on the ground with your knees bent in front of you. Lift your hips up and tuck your bottom slightly under, creating the feeling that your abs have to work hard for you to stay sitting.
    • Grab a small ball or water bottle. Lean back. Twist from the waist until the ball nearly touches the ground next to your right hip. Return to the center and twist to your left. Move slowly and deliberately, doing 2 sets of 20 repetitions.
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    Do oblique crunches. Lay on your back with your feet held up in a table top position, forming a 90 degree angle. Place your arms behind your head and lift your chest off the ground using only your abdominals.
    • Keeping your elbows out wide from your head, lift and twist as if you are trying to get your right elbow to touch your left knee. This will be impossible when first starting the exercise, so simply twist and lift as far as you can. Repeat 20 times on each side.
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    Do knee lifts. Get on the floor in a plank position. Lift your right knee forward as far as you can, as if you want your knee to touch your elbow.
    • Return it and repeat on the opposite side. Do a set of 10 knee lifts on each side.
    • Do another set with your right knee twisting at a diagonal toward your left arm. Do 10 side knee lifts on each side.
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    Do swimming. Get on your stomach with your arms and legs sticking directly above and below your trunk. Lift your left leg and right arm for 3 seconds, then lower them and lift the right leg and left arm.
    • Swim 10 times slow on each side. Then, pick up the speed and flutter your arms and legs for 30 seconds.

Method 3
Healthy Belly Diet

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    Understand the importance of diet in the effort to lose belly fat. Most experts agree that this is 90 percent of the solution to reducing total body fat. Exercising alone will not work.
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    Choose foods with a low glycemic index. In other words, stay away from highly processed flours, sugar and other foods that have few nutrients and high calories.
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    Comprise each meal with at least 50 percent fruits and vegetables.
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    Eat healthy monosaturated fats. The fats in olive oil, avocado, nuts, seeds and many other whole grains actually help you to lose belly fat. Keep serving sizes relatively low, but eat them at every meal.
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    Eat low-fat dairy. High-protein, low-fat Greek yogurt is an excellent choice to improve weight loss. Replace another snack with a low-sugar 4 to 6 oz. cup of yogurt with fruit.
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    Drink 2 to 3 l of water per day. This is 8 to 12 8 oz. glasses of water, green tea, coffee or other healthy, low-calorie drinks. Soda, fruit juice, or dairy drinks should not count, so reduce your consumption of liquid calories.
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    Aim to reduce calorie consumption by 10 to 25 percent each day. It is not necessary that you cut out all fats or carbohydrates, but you should reduce portion sizes for maximum impact.

Things You'll Need

  • Low-glycemic foods
  • Produce
  • Monosaturated fats
  • Water
  • Low-fat dairy
  • High intensity intervals
  • Varied cardiovascular exercises
  • Exercise mat
  • Supportive shoes
  • Pilates
  • Oblique strengthening exercises

Article Info

Categories: Losing Weight