I’ve figured out a plan that has helped me shred body fat, get lean, maintain muscle, and finally attack those stubborn love handles that seem to be the last freaking thing to go.
The downside? Your pants might get too big, and you’ll need to get them tailored. Well, that’s a problem I’m willing to have! The key isn’t starving yourself or doing endless cardio. It’s being strategic with your nutrition, activity, and recovery.
How I Finally Got Rid of My Love Handles {Without Starving Myself}
1. Track Your Calories. If you’re not tracking what you eat, you’re guessing. I actually use ChatGPT to keep a running total of my calories and macros throughout the day. First, determine approximately how many calories you need to maintain your weight. For me, at around 150 pounds, that’s roughly 2,400 calories. To lose body fat, I eat about 400 calories below maintenance. Don’t just slash calories dramatically—the goal is to lose fat while preserving muscle, not simply make the number on the scale drop.
2. Prioritize Protein. I’m shooting for roughly .7 to 1 gram of protein per pound of body weight, and personally, I’m getting around 150 grams a day. Protein helps preserve muscle when you’re in a caloric deficit, and it also keeps you fuller longer. Eggs, cottage cheese, chicken, lean beef, bison, and fish are some of my favorites.
3. Don’t Be Afraid of Healthy Fats. One of the biggest changes I made was actually increasing my fat consumption. I’m talking about healthy fats from foods like salmon, avocado, nuts, legumes, and olive oil. I eat an avocado every day, consume plenty of nuts and fish, and take omega-3 supplements. My dietary fat went up while my body fat went down.
4. Get Your Fiber. I’m aiming for around 30–40 grams of fiber a day. Fiber helps keep you full, and I get mine from foods like avocados, sweet potatoes, barley, whole grains, and vegetables, along with psyllium husk. Another reason I focus on fiber is how it affects my glucose response when I eat carbohydrates.
5. Change the Order You Eat Your Food. This was a freaking game-changer for me. I start with fiber—something like a green salad—then eat my protein and fat, and save my carbohydrates for last. I started experimenting with this after reading The Glucose Revolution and wearing a continuous glucose monitor for 21 days. I was blown away by the changes in my body composition. I wasn’t necessarily changing what I ate; I changed the order I ate it, and I started getting incredibly lean.
6. Keep Lifting Heavy. Do not stop lifting weights when you’re trying to lose fat! Get your ass in the gym consistently and challenge your muscles. I lift heavy but controlled because I want to give my body every reason possible to preserve muscle while I’m in a caloric deficit—and potentially even build some.
7. Walk More. I walk about 8,000–12,000 steps every day. Interestingly, when I backed off running and high-intensity StairMaster sessions and focused more on walking, my body fat dropped. If you want to crank things up, try incline treadmill walking. I like around 3 mph at a 12% incline for 30–60 minutes.
8. Stop Eating at Night. This was another big change for me because I used to snack at night. Now, I try to finish eating by around 7:00 p.m., and then I’m done. No random snacking or mindlessly eating later in the evening. For me, making that change has been incredibly effective.
9. Prioritize Sleep. You cannot overlook recovery. Sleep gives your body an opportunity to heal and recover, and I consider getting roughly 7–9 hours a night non-negotiable.
10. Stop Drinking Your Calories. Soda, sweet tea, sugary coffee drinks, beer, alcohol—cut that crap out. Liquid calories can add up ridiculously fast without filling you up. Instead, I prioritize water. I personally shoot for around 120 ounces a day and carry a giant insulated bottle around because it makes staying hydrated incredibly easy.
11. Be Patient. This is probably the most important part. You cannot control exactly where your body loses fat first. You might notice your face getting leaner, then your chest, upper abs, lower abs, obliques, and eventually those stubborn areas around your back and love handles. Don’t get discouraged because the area you want gone the most is taking the longest.
Give this plan 30 days.
Track what you eat, maintain a sensible calorie deficit, prioritize protein and fiber, eat healthy fats, lift weights, walk, sleep, hydrate, and stay consistent. You don’t need some crazy starvation diet or hours of cardio. You need a smart plan that you can actually stick to. Do that consistently, and you’re going to be amazed at how much leaner you look—and those annoying love handles are finally going to start disappearing.
