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Top Foods That Can Melt Love Handles (Back & Waist Fat)

By Sravia Sivaram

The fat that gets collected around the top of your waist can ruin that otherwise perfect dress. This fat can also spoil the coolest of the T-shirt.

The fat in this part of the body is called 'tyre', 'spare tyre', etc. and this is serious style risk that most of us want to avoid.

Who wouldn't want to show off in a figure hugging bodycon dress? But the spare tyre can ruin everything.

If you're one of those suffering from love handles, then you definitely need to read this article.

Here, we have listed some of the best foods to burn love handles.

All that you require is a nutritional diet that is low in calories. This will not only help you lose weight but also make you healthy at the same time.

Choosing the right foods like fruits, vegetables, legumes, whole grains, lean protein and low fat dairy products helps with giving you energy all day long and also satisfies your cravings.

So, scroll down further to know how to get rid of back fat and love handles.


1. Oat Bran:

Oat bran is packed with a whopping 18 grams of fibre and 20 grams of protein. Oat bran is made using the outer husk of the oat. Have this along with low-fat milk and cinnamon as your breakfast.
This helps in eliminating your back fat and love handles.


2. Sweet Potatoes:

These contain low carbs that are digested slowly; hence, making you feel fuller for longer hours. Consuming this for breakfast helps you shed about 7 pounds from your waist area in 21 days.


3. Shredded Wheat:

To melt your love handle, you need to go for a cereal that contains fibre and less sugar. Shredded wheat contains about 9 grams of fibre per serving and zero sugar. This helps with losing fat from the mid section. This is one of the best foods to burn love handles.


4. Black Rice:

Black rice is enriched with antioxidants with more fibre, vitamin E and less sugar. More antioxidants help in lessening the inflammation and hence there will be lower fat storage in the mid section.


5. White Tea:

White tea can boost lipolysis, which is the breakdown of fat and also block adopogenesis, which is the formation of fat cells. This tea is also rich in antioxidants that trigger the release of fat from the cells.

This speeds up the liver's ability to turn fat into energy. This is also confirmed in the study 'Thermogenic Ingredients And Body Weight Regulation'.


6. Black Beans:

These are high in fibre and are a great source of resistant starch. Black beans are also low in fat. These beans help your body produce the chemical butyrate that encourages the body to burn the fat as fuel.


7. Avocado:

These are high in fibre as well as monounsaturated fat. You can make a super quick salad using this. Mix one ripe avocado, juice of one lime, 2 spoons of chopped cilantro and a pinch of sea salt. This recipe can give you more than 7 grams of fibre.


8. Chickpeas Pasta:

These contain double the protein and four times the fibre than that of wheat pasta. This forms a muscle building fat fighter. This is one of the best diets to lose love handles.


9. Frozen Peas:

This can become a crunchy snack. Keep a bag of peas in the freezer. A cup of peas has 7 grams of protein and 6 grams of fibre and snacking on these helps in preventing unnecessary cravings. Your waist will thank you for this!


10. Dark Chocolate:

The antioxidants found in cocoa help in reducing inflammation and weight gain. It contains heart healthy anti-inflammatory compounds that can curb the genes linked to insulin resistance and inflammation.

This is also mentioned in the study 'Consumption Of High-Polyphenol Dark Chocolate Improves Endothelial Function In Individuals With Stage 1 Hypertension And Excess Body Weight'.



Almonds are known to be the best dietary sources of fibre. These contain vitamin E of about 20 milligrams per cup. They are also high in monounsaturated fats and fibre. Consuming these will help get rid of love handles in no time.


12. Grapefruit:

Eating half a grapefruit before a meal will enhance the body's fat burning process. This is because grapefruit contains powerful fat burning phytochemicals. Hence, this is all that you need for those annoying love handles.

Read more about: foods waist fat oats potato wheat
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