Despite what advertisers may want you to believe, there’s no single exercise you can do to lose your love handles. The only effective way to do it is to combine diet with a workout that includes aerobic and toning exercises. People accumulate fat in their bodies in different places, and genetic has a big influence on where your extra weight will end up. A good way to determine if you’re prone to having love handles is to watch other people in your family (especially those of the same sex) and see if they look the same. Understanding your genetic makeup will help you choose the best workout to get rid of your love handles quicker and more effectively.

THE DIET

The first step to lose your love handles is to lose weight. Fat that accumulates in your mid and lower body is the same as fat anywhere else in your body. As you start losing weight, the area with the largest amount of it will be affected first, causing it to shrink.

Choosing a diet low in carbohydrates and glucose (sugar) in general is the first step, as this will contribute to less water retention and eventually lead to fat burning and weight loss, especially when it comes to saturated fats. Eliminating sodium from your diet (or at least making sure you don’t consume too much of it from packed foods) will also affect water retention, making your love handles less noticeable.

THE WORKOUT

A good workout program aimed to fat burning should consist of both aerobic and resistance training. Aerobic exercises will help release body fat and lose weight. You don’t need a long workout to see results: 40 minutes, 5 times a week should be enough to help you lose weight and tone up. The key to a good fat burning workout is intensity, not length: if you have little time to work out, choose exercises such as hiking or running, or simply climb on the Stairmaster rather than on a stationary bike.

When it comes to toning up your midsection, ab exercises are not a miracle answer. While crunches will not directly get rid of fat in your midsection, toning up will certainly improve your appearance. As you start losing weight and especially body fat, you will start seeing muscle definition. When possible, add to your workout some weightlifting. Increasing your muscle mass speeds up your metabolism and increases the speed at which you lose body fat.