Flanks, or “love handles,” refer to excess fat on the sides of your lower waist and back.
Although excess can accumulate anywhere in the body, it often appears in this area. This is because the body tends to store fat around the belly. This type of fat distribution can be due to factors such as genetics, hormones or gender.
Love grip formation is also more common as you get older. Over time, the body redistributes fat from your extremities to your torso. Your metabolism also slows down, causing weight gain.
It is not possible to target an area of your body for weight loss. If you want to lose weight in one area, you need to lose weight everywhere. You can do this by practicing habits that burn calories and fat.
Weight loss requires a caloric deficit. A calorie deficit is when you burn more calories than you take in.
For healthy weight loss, it is generally recommended that you create a caloric deficit 500 calories one day. This equates to 3,500 fewer calories per week or 1 pound of fat loss.
Here’s how you can create a caloric deficit the healthy way:
Be careful what you eat
Healthy weight loss involves eating a balanced diet of nutrient-dense, low-calorie foods.
This includes:
- Fruit and vegetables. Plant foods are low in calories and high in fiber, which will keep you full for a long time. They are also rich in essential vitamins and minerals.
- Wholegrain. Replace refined grains, such as white pasta, with fiber-rich whole grains. Examples include brown rice and quinoa.
- Lean protein. Choose lean protein such as seafood, poultry, lean beef and beans.
- Healthy fats. Swap saturated for unsaturated. Good sources include avocado and olive oil.
- Whole foods. Limit or avoid processed foods, which are often high in calories.
Drink more water
Water has zero calories. It can help you burn more calories and reduce your appetite before meals.
When consumed instead of sugary drinks like soda, water can be very helpful for weight loss.
Create a cardio routine
Overall weight loss requires a regular cardio routine. Cardio burns calories while improving energy, bone health and mental well-being.
It is recommended that you do 30 minutes of cardio a day, 5 days a week.
Examples of aerobic activity include:
As you lose overall weight, you’ll also lose rib fat.
sleep enough
Lack of sleep can disrupt your metabolism, making it harder to lose weight. It is also associated with higher levels of ghrelin, the hunger hormone. This can lead to a greater appetite and higher calorie intake.
Therefore, adequate sleep is essential for weight management. Adults need approx 7 to 9 hours of sleep every night.
Less stress
Mental stress is linked to factors that cause weight gain. For example, it can contribute to poor sleep, increased appetite and poor food choices. It can also reduce your motivation to exercise.
Therefore, reducing stress is important for weight loss. Strategies for stress relief include:
While it’s not possible to target the ribs for weight loss, you can define the muscles underneath. This includes your core and back muscles.
To sculpt those muscles, try the following moves along with cardio.
Side board
The side plank works your abs, glutes and hips. It also engages your latissimus dorsi muscles, which are located under your ribs.
- Lie on your side on a mat. Place your elbow under your shoulders. Place your knees and hips on top of each other.
- Lift your hips up, keeping your body in a straight line. Pause.
- Slowly lower your hips to the floor.
Crisp bike
The bicycle crunch is a classic move for your abs and ribs. Make sure to move from your core, not your neck, which could cause pain.
- Lie on your back on a mat. Place your hands behind your head. Engage your core and lift your legs, bending your knees to 90 degrees.
- Lift your upper body by moving your right elbow and left leg toward each other. At the same time stretch your right leg.
- Move your left elbow and right leg toward each other, extending your left leg.
Upright trunk rotation
If you prefer standing exercises, try the standing trunk rotation. You will need a small weight such as a soup can or a medicine ball.
- Stand straight, feet hip-width apart. Keep your weight directly under your chest, elbows pointing out. Engage your core.
- Rotate your torso to the right. Pause.
- Repeat to the left side.
Bird dog
Bird dog defines your abs, back, hips and glutes. It is also great for improving posture.
- Start on all fours, placing your hands under your shoulders. Place your knees hip-width apart.
- Your core contract. Raise your right arm and left leg until they are parallel to the floor. Keep your spine neutral. Pause.
- Return to starting position. Repeat with your left arm and right leg.
If you want to treat love handles, non-surgical fat reduction procedures may be an option.
This includes:
Cryolipolysis
Cryolipolysis, or CoolSculpting, uses freezing temperatures to damage fat cells. The body slowly sheds the fat cells over a period of 4 to 6 months.
You may need several sessions to achieve the results you want.
Non-surgical fat reduction
Certain treatments can help reduce flanks by breaking down fat cells. Options include:
- Lipolysis by injection. This injectable treatment uses deoxycholic acid to destroy excess fat. A common form of this injection is Kybella.
- Radiofrequency lipolysis. Radiofrequency lipolysis heats and destroys fat cells using radio frequencies.
- Laser lipolysis. Laser lipolysis, or SculpSure, heats and destroys fat cells using laser energy. It is ideal for reducing excess fat in the ribs and abdomen.
Liposuction or “lipo” is a surgical procedure that removes excess body fat. It can be used on various parts of the body, including the ribs.
During flank liposuction, you are placed under local or general anesthesia. Your plastic surgeon makes small incisions in the fat. They use a cannula, or narrow tube, to suction fat from the area.
If lifestyle changes and non-surgical procedures have not produced the results you want, flank liposuction may be right for you.
Other rib surgeries include:
Extended abdominoplasty
In an extended tummy tuck, fat and skin are removed from:
- upper abdomen
- lower abdomen
- sides
An extensive abdominoplasty can be combined with liposuction.
Lower body lift
A lower body lift targets loose skin. Sculpts the lower body by removing excess skin and fat. Surgery is often used after significant weight loss.
A lower body lift can stimulate:
- belly
- sides
- waist
- the thighs
- groin
- back
If you want to make your love handles smaller, try focusing on habits that will help you lose weight in general.
This includes:
- eating a well-balanced diet
- exercising regularly
- stress reduction
You can also do exercises for your abs and obliques, which are the muscles on the sides of your torso. This will stimulate and define the area.
If lifestyle changes don’t have the desired results, talk to your doctor. You may be a good candidate for non-surgical or surgical procedures.
