Get a healthy grip on your love handles
By Michael W. Rosen, M.D.
We politely call them “love handles” — those unwanted extra pounds around the waist. But, we certainly don’t love them.
That might be why there are all types of devices and methods that promise to vanquish unwanted belly fat. The trouble is, “spot reducing” doesn’t work. It’s not possible to take weight off just the waist, thighs or buttocks, according to the American Council on Exercise.
But, you still can whittle away at your waist. You’ll just need to take a global approach and put basic weight management methods to work for you.
Movement is a must
To lose weight, you may need 60 minutes or more of moderate to vigorous physical activity daily.
Include aerobic activities and strength-building exercises. Swimming, biking and brisk walking are good aerobic exercises and can be done every day. Strength training should be done two to three days a week with a day of rest between sessions.
For safety’s sake, talk with your doctor before significantly increasing your activity level. If it’s been awhile since you’ve exercised, start slowly and gradually add time and intensity as you work toward your goal.
Watch those calories
Eating right also is important. Fill your plate with nutritious foods — but only enough to meet your needs.
A healthful eating plan emphasizes fruits, vegetables, whole grains, fat-free or low-fat dairy products and lean protein sources. It also limits saturated fats, trans fats, cholesterol, salt and added sugar.
With the right diet and exercise, you can lose weight, gain strength and improve your overall health.
What’s more, those love handles also are likely to recede.
