Thursday, 4 September 2014

10 Natural Tips to Reduce Oblique Muscles (Love Handles)

http://www.nbtips.com/2014/09/Natural-Tips-to-Reduce-Oblique-Muscles-Love-Handles.html

Love handles are the flabby part of your body that flank the sides of your abdomen. These layers of fat accumulate in the mid section area and are very prominent over the sides of the abdominal external oblique muscle. Love handles are commonly seen on people who are overweight, lead a sedentary lifestyle or maintain a diet that is high in fats and carbs.
These love handles not only spoil your beautiful body figure but may also lead to many health risks. According to the American Heart Association, increased fat around the midsection puts you at a higher risk of hypertension, gout, Type 2 diabetes, heart disease and high cholesterol. However, you can reduce these flabby "love handles" by following some given natural tips.

10 Natural Tips to Reduce Oblique Muscles



1. Replace Processed Foods with Fruits and Vegetables

To reduce love handles your first step should be to make some changes in your diet plan. Try to include more fresh fruits and vegetables in your diet plan.

You should avoid processed food to the highest possible extent and instead replace them with fresh fruits and vegetables. Fruits and vegetables naturally encourage the body to lower its fat levels and promote a healthy shape. Packed with vitamins, essential fiber and other nutrients, fruit and vegetables are very helpful for battling against love handles.

2. Healthy Fats and Proteins

You should replace unhealthy trance fats with healthy fats and you should make sure that you meet your necessary daily intake of fat in the form of only the healthiest fats and oil, such as Omega 3-rich fish, olive oil and nuts. Consumption of Omega-3 fatty acids helps reduce belly fat. These acids will directly target the tummy fat. Fish oil is another great source that helps lose belly fat. Try to consume approx. 6 gram fish oil or eat mackerel or salmon at least twice a week.

Lean protein is essential to promote an overall good state of health throughout the body. Foods high in protein include chicken, lean beef, tofu, eggs and legumes.

3. Fiber and Whole Grains

Fiber not only helps you feel fuller for longer, but also encourages the expulsion of fat from the body. Fruits, vegetables, legumes and oatmeal are all fiber rich foods. Having oatmeal for breakfast can also increase your metabolism by as much as 10% so you will burn fat at a higher rate than normal.

4. Small Meals

Replace your 3 big meals with 5-6 small meals. This will not only increase your metabolism but also keep you from overeating. Foods that are low in fat and sugar are ideal, as are fiber-rich and whole wheat products.

5. Reduce Love Handles with Lemon


Make a habit to drink lemon water on a daily basis specially early in the morning on an empty stomach. Alternatively, you can sprinkle some lemon juice on salads and use this with lunch and dinner. Consumption of lemon provides more energy liver to liquefy fat. Liquefy fat will flush more quickly from the system. Flushing fat from system will help you to lose fat specially around your belly and oblique muscles.

6. Lose Love Handles with Green Tea

Green tea rich in antioxidants helps a lot in losing fat around belly and oblique muscles. Make a habit of daily drinking 2-3 cups of drinking green tea but without adding sugar or milk.

7. Reduce Stress

According to Dr. Marilyn Glenville, cortisol, a hormone which increases your appetite and triggers food cravings, is released in the body during periods of stress. Fat gets stored around the waistline, where it's close to the liver just in case it needs to be converted to energy. When your body detects stress, more cortisol is released which can directly lead to more fat being stored around the belly, sides and back. To reduce stress, get sufficient sleep and incorporate relaxation techniques, such as deep breathing.

8. Drink More Water

Water is essential for all of the body’s processes and it is 100% impossible to lose weight without enough water intake. Always drink a large glass of water each morning when you get up. Drink water throughout the day. Drinking water will flush your system, aid in digestion and keep you hydrated and feeling full.

It is also important to drink enough water required by your body. In case of dehydration, your kidneys can take help from your liver and reduce the liver’s speed to burn fat. So drink enough water to lose belly fat faster.

9. Aerobic Exercises


Aerobic exercise is key for getting rid of fat. Aim for 30 minutes of aerobic exercise on a daily basis. Some examples of aerobic exercises include brisk walking, running,  jogging, jumping rope, etc.

10. Perform Targeted Exercises

Doing exercises that target the abdominal and oblique muscles is the most important part of getting rid of love handles. To get rid of love handles, do exercises that focus on the abdominal muscles, especially your obliques. Once the fat starts melting away, you want the muscles to be toned and tight. Bicycle crunches, twisting crunches, reverse crunches, side crunches, hip rollers, side plank and trunk rotations with a medicine ball all activate and tone the oblique muscles.

To perform these exercises, there is no need for a gym. Just make sure that to have an exercise mat or a soft surface on which to lay. Do these exercises 30 times per day(3 sets of 10 reps in each set), 4-6 times a week to get rid of love handles.


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