How to get rid of Love Handles or A spare tire – or tyre – is a slang term for excess fat around the stomach. That’s all it is. It’s not a different type of stomach, beer belly, or anything else. It’s just fat.

This article isn’t going to make it complicated and talk about calories in vs. calories out, or the complex scientific reasons behind why you have some extra belly fat.

All you’ll get from this article is a step-by-step process for how to get rid of love handles, getting rid of it once and for all – without fad diets, hours in the gym, or hating every minute of your life.


Fitness Guide


How To Get Rid of Love Handles and Why Do You Have It?

I saw some articles while doing my research for this that said a love handles are a result of eating too many calories. Which, in principle, makes sense. However, there are a lot more details that were left out, and breaking it up into one particular thing is causing a lot of people to fall out of love with losing weight.

First, let’s talk about the different types of fat in your body:

Subcutaneous fat is stored underneath the surface. It’s what you can feel if you grab a handful or your belly. This makes up the majority of your spare tire.

Visceral fat surrounds our organs, and is deeper inside the body.

You might have heard these terms in the media and on articles, especially visceral fat, but this mass hysteria and nitpicking only causes more harm. It caused the release of tons of diets and exercise programs about how to eliminate visceral fat and protect your organs, while touting subcutaneous fat as not really being a big deal.

Instead, you’re going to have much better results if you ignore this mainstream way of thinking altogether.

So, why tell you about it in the first place? It’s important to know what to look out for, as I’m sure you’re not reading just one article.

By incorporating the Fitter Healthier Dad system of nutrition and exercise into your life you’ll see huge improvements in as little as 2 weeks. Your spare tire isn’t going to disappear in a couple of weeks, but you can at least change it from a tractor tire to a bicycle, or even a car to begin with.


How To Get Rid of Love Handles – Why do you have them?

There are a few key reasons as to why you’ve accumulated excess belly fat over the years:

Note: If you think you have low testosterone make sure to read our guide on boosting testosterone in dads before continuing.

The bright side of this list is that it’s not very long. The downside is that you’ve been lied to your entire life about nutrition and exercise.

You don’t need to eat 3 square meals every day and eat plenty of wholegrain cereals, and you certainly don’t want to avoid eating fat. So, the first thing I want you to understand is that by deviating away from this mainstream way of thinking you’ll be able to make much quicker progress than you realize.

All of these factors have been building up over the years, and you might have put it down to ageing, getting a dad bod, or just a natural beer belly. Seriously, I’ve heard someone say that last one before.

I hate to say it but there’s nothing natural about having a big stomach. Imagine if our ancestors, out hunting mammoths in the wild, had a big stomach and couldn’t move much. I don’t think they would have lasted too long. The spare tire or love handles are a side effect of our society and culture, so you’re going to have to become an outlier if you want to change.

That’s right, if you want to get healthy then society seems to think there’s something wrong with you.

So, why do you have this spare tire around your waist? To put it as simply as possible; because you allowed it to happen. Not intentionally, but over the years every decision you’ve made has had an effect on where you are now.

Fortunately, that’s what makes the next steps of how to get rid of your love handles and lose your belly fat so easy to implement. All you need to do is make a few more good decisions and a few less bad ones.


How To Get Rid of Love Handles Once and For All

Now that the boring stuff is out of the way, let’s get into the meat of the article. You’re about to learn exactly how to get rid of love handles and break through the barriers holding you back from your ideal body, and start making progress towards becoming a Fitter Healthier Dad. Let’s get started.


Use intermittent fasting to kick-start your metabolism

Intermittent fasting is the most powerful tool available to you. I’d go as far to say that it’s as close to a magical weight loss pill as you’ll get.

What is intermittent fasting? It’s not eating for a specific portion of your day, and then consuming your calories within a pre-determined eating window.

Too many people like to overcomplicate IF, when in reality it’s extremely simple. Just don’t eat anything for 18 hours, and then eat during those other 6.

18 hours sounds like a lot of time, but almost half of that is taken up by sleep, so it’s not too bad. There are also some tricks you can use to help make the process easier.

The reason why intermittent fasting works so well is that it’s natural. Human beings have fasted for thousands of years, it’s not some new-age radical idea that cropped up recently.

Think about it, those mammoth-hunting ancestors of ours I mentioned earlier, do you think they had 3 or 4 meals a day with snacks on hand at any one time? Hell no.

They likely spent days hunting a single animal, sustaining themselves on the bare minimum needed to keep going.

I won’t go into the specifics of IF in this article, as the benefits, strategies, and methods would dilute the meaning of the post. To learn more, read our intermittent fasting guide before going any further.


man on exercise mat, doing mountain climbers

Exercise smarter, not harder

How many times have you vowed to start going to the gym, looked up an intense weightlifting workout online, and gone all-in only to give up a week later? I have, that’s for sure.

It’s an all too common problem for men, and it’s often caused by a lack of understanding. People overestimate how much exercise they need to do in order to lose their spare tire, and underestimate how little their daily habits need to shift in order to make real change and shift their excess body fat.

That’s why, in every Fitter Healthier Dad program and guide we start with the basics – bodyweight workouts and high-intensity training done a few times a week in 15-20 minute bursts.

After coaching hundreds of dads, I realized this combination of activities resulted in the best results for busy dads compared to any other competitor. Remember, the goal isn’t to get jacked and look like The Rock, it’s to get a bit more streamlined, so we can be happy when we look in the mirror and spend more time with our family.

There are the only 2 things you need to do to lose belly fat for good as far as exercising goes:

Walk more every day – If more people got in 5-10k steps every day, the rates of obesity and heart disease would fall dramatically. Humans are designed to walk long distances, and getting in a few extra steps will make a huge difference.

It’s also one of the best ways, along with intermittent fasting and HIIT, to boost your metabolism and turn your body into a non-stop fat-burning machine.

Learn more here: How To Get Younger As You Get Older


High intensity interval training – HIIT exploded in popularity recently, and for good reason. High intensity training consists of short bursts of exerted effort for 15-20 minutes. It’s by far the best workout for burning fat, and better yet you can do it from the comfort of your own home.

Read more here: The Ultimate Guide to HIIT


That’s it. There’s no need to complicate things by printing off 12-week workout programs, meticulously tracking your progression, or buying the latest gear to stay in shape. Just walk more and do a few HIIT workouts each week when you get time. It really is that simple.


The best diet for how to get rid of love handles, cut belly fat and getting rid of your spare tire

We’ve covered diets a lot on the Fitter Healthier Dad blog, and it’s easy to see why. Exercising will make up 20% of your results, diet is the other 80%. If you do nothing but follow better eating guidelines you’ll see huge changes in your body in as little as a month.

The best part is, you don’t need to fill your day with boring chicken salads, rice, or broccoli. Food is amazing, as I’m sure you’ll agree, so eating it should be fun. And, by following some simple guidelines on what to eat more of, changing up your diet won’t just be fun but it’ll be easy too.

I’m going to give you two diets in this article, with articles to explain them further. The reason for this is that one diet will get you incredible fat loss results for 6-8 weeks, but isn’t very sustainable, and the other is a long-term solution that will be more effective in the years to come.


The ketogenic diet – Ketogenic, or keto, is the built around eating a high percentage of your daily calories from healthy fat, and consuming a very low number of carbs.

This diet works so well because after subjecting your body to this high-fat, low-carb diet for a couple of days your body goes into something called ketosis.

Normally, your body will use carbohydrates as its primary fuel source, but in ketosis you switch to using fat instead. The result is that your body basically begins to eat its own fat in order to keep going.

However, it’s not very sustainable – at least in my experience – and people are better off switching to something else after they’ve cut away their spare tire.


The paleo diet – Paleo is based on the idea that the healthiest foods we can eat are the ones our ancestors ate. I’ve talked a lot about our hunter-gatherer past in this article, and the paleo diet is simply an extension of this.

Basically, if someone 20,000 years ago couldn’t eat it, you can’t either. If you follow paleo you’ll be eating a lot of meat, fish, vegetables, fruit, nuts, and some dairy. But anything that requires farming or machinery – rice, pasta, bread, chocolate – is off limits.

This diet works so well because it’s not actually that drastic. You’re simply making better choice about what you eat, and doing it in an enjoyable way.

You can still enjoy the odd burger, pizza, or carbonara, but if you eat well 80% of the time your results are going to be infinitely better than if you carry on with your current diet.

For a full guide to paleo, you can read more here (we’ll have our own guide coming soon!).


How to Stay Disciplined With Your Routine

Everything I’ve mentioned in this article sounds good in theory. But, in practice, it’s much more difficult to keep going.

You have to battle with poor motivation, lack of energy in the beginning (if you follow everything I said your energy will skyrocket), and unknown variables like a family emergency, kid’s party, or something else.

Now, you have two options:

  1. Struggle with it alone and see how far you get. You might make progress, but more than likely you’ll do well for a few weeks, take a couple months off, and repeat. You’ll be like a rubber band constantly stretching itself and coming back to the start.
  2. Work with someone that was in your exact position a few years ago, and who has coached hundreds of dads to lose their spare tire, transform their mindset, and improve their quality of life by 10x.

I don’t know about you, but the second one sounds better to me.

If you want to go it alone, you’re more than welcome to. Re-read this article, make notes, and put together a plan of action that you’ll see through to completion.

If you want the exact step-by-step process I used to transform myself from an out-of-shape, lethargic, and low testosterone dad into a who is fitter than and has better physic than in my 20’s then check out The ‘TT40 Method’ Program and start your journey today.