Eliminating Your Love Handles We love to hate our love handles. Those unwanted fat deposit around the hips are downright dangerous since they may raise your risk for developing visceral fat (fat that builds up around the organs). How do you get rid of these love handles? Contrary to popular belief, you cannot do spot reduction. You must work hard to lose weight throughout your entire body by exercising continuously and making dietary changes. Read on to get our Top Four Tips to help you do just that. Eat Clean The first thing to do is to commit to a cleandiet . What does this entail? Basically, eating clean encourages a meal plan of unprocessed, whole foods like fruits, vegetables, whole grains, lean meats, and avoiding all artificial ingredients, preservatives, chemically laden foods, saturated fat, trans fat and refined foods (especially white flour, sugar, sugar-loaded colas, juices, and alcohol). Changing your diet is imperative to losing weight. You must decrease your intake of unhealthy, processed foods and replace them with healthier nutrient-packed foods. Start slowly by committing to one meal a day. Then gradually increase your consumption of vegetables, fruits, beans/legumes, whole grains, lean meats and fish. You can add healthy snack in between meals to boost your macronutrients like celery sticks and a nut butter, 6-8 olives, a bunch of almonds and 5 carrot sticks. Make sure to include supplements in your diet. Fos our top pick see Consumer Advisors . Do Cardio To burn body fat you need to do cardiovascular exercises. You need to fit in a minimum of 30 minutes of moderate-intensity cardio on most days of the week. If your tight on time you can do runch (running during lunch) or try a quick bike ride first thing in the morning. As you improve on your physical activity, aim for four to five days a week for 45 to 60 minutes. Some examples of good exercises to do, include, fast paced walk or jog, elliptical training, cycling or swimming. Don’t forget to start with a five-minute warm-up and finish with a 5-minute cool-down. Do Strength Training Strength training is very important for losing weight and sculpting your body. Lifting weights will help you gain muscles and the more muscles you have the more calories you’ll burn even if at rest. Include full-body exercises that work multiple muscle groups at once like burpees, lunges, squats, push-ups and triceps dips. Aim to do four to five sets of 10 to 12 reps two to three times a week. Try to vary your workouts, don’t work the same muscle groups everyday. That way you will avoid boredom and avoid hitting a plateau. Target Areas Each time you workout, try to also target certain areas, especially during your strength training sessions. Targeted exercises strengthen a specific area, so that when you do burn your body fat, you'll reveal a sculpted midsection underneath. Start by working your obliques and then move to your lower back. These exercises won't instantly make your love handles disappear but building muscle mass does help. Be persistent in your workouts and commit to changing your diet and soon enough you will have a sculpted midsection. About the Author: Leo Townsend is a personal trainer. He has been a trainer since 2014. Townsend also teaches boot camp-style classes and yoga in Los Angeles.