Here's Why Belly Fat And "Love Handles" Are the First to Come and the Last to Leave
- Justin Roth
- Jun 28
- 7 min read
Let’s be honest—almost everyone has felt frustration over those stubborn fat pockets around the waist, affectionately (or not so affectionately) known as “love handles.” They often appear early in weight gain and seem to linger the longest, even after consistent dieting and exercise. But why? What makes love handles so resistant to change, and how can we finally get rid of them?
In this post, we’ll explore:
What love handles actually are
Why they form
Why they’re hard to lose
The science behind fat storage and mobilization
Evidence-based strategies to reduce them
Specific exercises that support a trimmer waist
What Are Love Handles?
“Love handles” refer to excess fat accumulation on the sides of the waist, also known anatomically as the oblique region. This isn’t just skin-deep—fat in this area is primarily subcutaneous fat, which lies just under the skin and above the abdominal muscles.
Although less dangerous than visceral fat (fat around internal organs), love handles are often among the first places the body stores extra energy and one of the last places it wants to give it up.
Why Belly Fat and Love Handles Are Among the First to Appear
The body is naturally inclined to store energy (calories) in fat cells. Where it chooses to do so is influenced by several factors:
1. Genetics
Some people are genetically predisposed to store fat in the midsection—particularly in the flanks, lower back, and abdominal wall. A 2012 study published in Nature Genetics identified over 30 genes linked to body fat distribution, showing that where we store fat isn’t always a matter of choice (Heid et al., 2010).
2. Hormones
Hormones like insulin, cortisol, and estrogen/testosterone play key roles in where fat is stored.
Insulin, the hormone responsible for glucose uptake, encourages fat storage. Chronically high insulin levels, often due to excessive sugar or refined carbohydrate intake, promote central fat gain—including love handles (Lass et al., 2011).
Cortisol, the stress hormone, is associated with increased abdominal fat storage, particularly in the flanks and lower belly. A study from the Journal of Obesity noted that people with higher cortisol reactivity tended to have higher waist-to-hip ratios (Epel et al., 2000).
Sex hormones also matter. Men with low testosterone and women with high estrogen dominance are more likely to store fat around the midsection.
Why Belly Fat and Love Handles Are Hard to Lose
1. Regional Fat Mobilization Is Slower in the Waist
Fat cells around the waist have more alpha-2 adrenergic receptors than beta-2 receptors. Beta receptors promote fat breakdown (lipolysis), while alpha receptors inhibit it.
A 1997 study published in the American Journal of Physiology showed that subcutaneous abdominal fat had significantly lower blood flow and fat mobilization compared to other regions like the arms or legs (Crampes et al., 1997). That means the body is less efficient at breaking down fat from this region, even during exercise.
2. Low Blood Flow
Poor circulation in the love handle region slows fat mobilization. Less blood flow = fewer hormones and enzymes delivered to break down fat. It’s not about “spot reducing” with exercise (which doesn’t work), but improving overall blood flow and systemic fat loss.
3. High-Calorie, Sedentary Lifestyle
Processed food, sugar, alcohol, and sedentary habits encourage insulin resistance and fat gain, especially around the waist. One meta-analysis in The Lancet found that prolonged sitting is significantly correlated with central obesity and higher waist circumference (Biswas et al., 2015).
The Truth About Spot Reduction in Weight Loss
Let’s debunk a myth: you cannot spot reduce fat.
Doing hundreds of side crunches won’t burn love handle fat. A famous 2007 study from the Journal of Strength and Conditioning Research found that subjects who did abdominal exercises for 6 weeks didn’t reduce abdominal fat any more than the control group (Vispute et al., 2011).
Fat loss is a systemic process, not a localized one.
Strategies to Reduce Belly Fat
Now that we know why love handles are so stubborn, what can you actually do about them?
1. Create a Caloric Deficit Through Nutrition
Fat loss comes from a consistent caloric deficit—burning more calories than you consume.
Prioritize whole, nutrient-dense foods
Reduce added sugars and refined carbs
Increase protein intake (supports muscle and satiety)
A study in Nutrition & Metabolism showed that higher-protein diets (25–30% of total calories) led to more fat loss and better retention of lean muscle during caloric restriction (Leidy et al., 2015).
2. Incorporate Resistance Training
Muscle burns more calories at rest. Compound lifts (squats, deadlifts, presses) increase lean muscle mass and promote systemic fat loss.
Aim for:
3–4 strength sessions per week
Focus on progressive overload
Mix upper/lower body splits for full-body activation
3. Add HIIT (High-Intensity Interval Training)
HIIT workouts significantly boost fat oxidation and can be more time-efficient than steady-state cardio.
In a 2012 study from The Journal of Obesity, participants who did HIIT for 12 weeks lost more abdominal fat than those who did moderate continuous cardio, even with less total exercise time (Boutcher, 2011).
Example HIIT format:20 seconds sprint / 40 seconds walk x 10 rounds
4. Manage Stress
Chronic stress elevates cortisol, which encourages abdominal fat storage. Strategies to lower stress:
Mindful breathing or meditation
Adequate sleep (7–9 hours)
Gentle movement like yoga or walking
A 2011 study in Psychosomatic Medicine found that stress management interventions significantly reduced abdominal fat in women (Daubenmier et al., 2011).
5. Improve Sleep Quality
Poor sleep is linked to higher fat accumulation, particularly in the abdomen. A 2010 review in Obesity found that sleep-deprived individuals had a 55% greater chance of becoming obese (Cappuccio et al., 2008).
Exercises That Help (Even Though They Won’t “Burn” Love Handles Directly)
These exercises strengthen the muscles under the love handles (obliques, glutes, and transverse abdominis) and improve posture, performance, and metabolic activity:
1. Side Plank with Reach-Through
Targets: Obliques and transverse abdominis
How to do it:
Lie on your side with your elbow under your shoulder.
Lift your hips so your body forms a straight line.
Reach your top arm under your torso and rotate.
Return to start. Repeat 10–15 reps per side.
Tip: Keep hips high and core braced.
2. Cable Woodchoppers
Targets: Obliques, rotational strength
How to do it:
Stand with feet shoulder-width apart next to a cable machine.
Grab the handle with both hands at shoulder height.
Rotate your torso as you pull the cable across your body, like chopping wood.
Control the return.
3 sets of 12 per side
Variation: Use a resistance band if you don’t have access to a cable machine.
3. Farmer’s Carries
Targets: Core stability, grip, posture
How to do it:
Grab a heavy dumbbell or kettlebell in each hand.
Stand tall and walk 30–60 seconds without leaning or swaying.
Keep your core tight and shoulders back.
Pro Tip: This builds anti-lateral flexion strength to support the spine and trim the waist.
4. Glute Bridges or Hip Thrusts
Why it matters: Weak glutes can lead to poor pelvic positioning and a protruding belly. Strengthening the glutes helps support the lower back and flatten the waistline.
How to do it:
Lie on your back with knees bent, feet flat.
Squeeze glutes to lift hips until your body forms a straight line.
Lower slowly and repeat.
3 sets of 15–20
5. Mountain Climbers
Targets: Core and cardiovascular system
How to do it:
Start in a push-up position.
Drive knees toward your chest one at a time as fast as possible.
Interval format: 30 seconds work, 15 seconds rest x 4 rounds
Putting It All Together
Love handles are a complex mix of genetics, hormones, lifestyle, and behavior. You can’t blast them away with targeted ab exercises, but you can make them disappear over time with a thoughtful and consistent approach.
Here’s a summary of what to do:
✅ Create a moderate calorie deficit
✅ Focus on protein and Whole Foods
✅ Lift weights 3–4 times/week
✅ Add 2 sessions of HIIT cardio
✅ Sleep 7–9 hours
✅ Manage stress
✅ Strengthen your core and obliques
✅ Be consistent and patient
Final Thoughts
Love handles may feel like a frustrating cosmetic issue, but they’re also a useful signal. They remind us to check in with our habits: how we eat, how we move, and how we manage stress and rest.
Changing your body composition isn’t about punishing your waistline—it’s about building a system that works with your biology, not against it.
And while you might not be able to choose where fat comes off first, you can absolutely trust the process. Stick to science, stay consistent, and the love handles will eventually say goodbye.
Workouts & Fitness Tips @justinrothpt
References
Heid, I. M., et al. (2010). Meta-analysis identifies 13 new loci associated with waist-hip ratio and reveals sexual dimorphism in the genetic basis of fat distribution. Nature Genetics, 42(11), 949–960.
Crampes, F., et al. (1997). Regional changes in alpha2- and beta-adrenergic receptors in human adipose tissue during fasting. American Journal of Physiology, 273(6), E1141–E1147.
Epel, E. S., et al. (2000). Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), 623–632.
Vispute, S. S., et al. (2011). The effect of abdominal exercise on abdominal fat. Journal of Strength and Conditioning Research, 25(9), 2559–2564.
Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011.
Daubenmier, J., et al. (2011). Mindfulness intervention for stress eating to reduce cortisol and abdominal fat among overweight and obese women: an exploratory randomized controlled study. Journal of Obesity, 2011.
Leidy, H. J., et al. (2015). Higher protein intake preserves lean mass and satiety. Nutrition & Metabolism, 12(1), 53.
Cappuccio, F. P., et al. (2008). Short sleep duration and obesity: systematic review and meta-analysis. Obesity, 16(3), 585–592.
Lass, A., Zimmermann, R., Oberer, M., & Zechner, R. (2011). Lipolysis—a highly regulated multi-enzyme complex mediates the catabolism of cellular fat stores. Progress in Lipid Research, 50(1), 14–27.
Biswas, A., et al. (2015). Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults. Annals of Internal Medicine, 162(2), 123–132.
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