LOVE handles is the endearing nickname for fat stored on the waist, hanging at the hips.
It can be a stubborn area when it comes to weight loss, especially for women, who are more likely to carry weight here.
Love handlesAlamy
A little softness around the edges is nothing to worry about. But excess fat generally can be a risk factor for a number of diseases, such as diabetes and cancer.
Factors that can contribute to love handles include hormones, lack of exercise and sleep, according to Healthline.
But the biggest factor is diet, especially one which is high in fats and sugars.
Even some foods you may assume to be ‘healthy’ are in fact hiding fats and sugars.
Trista Best, RD, a registered dietitian with Balance One Supplements, told Eat This Not That the worst culprits.
1. Yoghurt
Yoghurt can contribute to a healthy, balanced diet.
But there are dozens of varieties of the stuff – and you should be wary which you pick up at the supermarket.
Trista said: “Sweetened yoghurts are high in sugar, which can increase calories and impact gut health.
“The added sugar can promote the growth of harmful bacteria and reduce the diversity of beneficial gut microbes, potentially leading to inflammation and weight gain, including abdominal fat.”
Look at the label on yoghurts to compare the sugar content to the recommended limit, which is 30g of added sugar per day.
Not all sugar included in the label will be “added sugar”, but those that occur naturally. However, it is still a useful tool to find foods that are lower in sugar generally.
2. Protein bars
If you’ve ever been on a health kick, you might have given protein bars a whirl.
A high protein diet is proven to help with weight loss. But it can be hard to boost your protein intake every day.
Trist said: “While these bars may provide protein, they can still be calorie-dense, and if consumed in excess or as part of an imbalanced diet, they can lead to an overall caloric surplus and promote fat storage, including abdominal fat.
“It’s essential to choose protein bars carefully, opt for those with more natural ingredients, and consume them in moderation as part of a well-balanced diet and active lifestyle.”
Many protein bars are more than 230 calories each and contain more than 7g of sugar. You may as well have a chocolate bar and enjoy it.
Protein doesn’t have to come solely from meat. Greek yoghurt, nuts, eggs, oats and even some vegetables have a protein punch.
3. Store-bought smoothies
Smoothies look healthy and usually claim to have one or two portions of fruit and veg – so it’s no wonder people are drawn in.
But it’s worth checking the label for a breakdown of nutrition, because often these drinks are high in sugar.
Again, a lot of these sugars will be “natural”, rather than “added”. But it’s important to watch these sugars, too.
Trist said: “Many commercial smoothies contain added sugars from fruit juices, sweetened yoghurts, or other sweeteners, leading to increased calorie intake and potential fat storage.
“They may lack sufficient fiber and protein, resulting in reduced satiety, increased hunger, and overeating, further promoting weight gain, including abdominal fat.”
Bottles also recommend a serving size, usually 150ml. It’s easy to drink more than this, which can lead to people consuming more calories than they realise.
If you like smoothies, they are easy to make at home where you can manage what you put in.
Other foods that don’t help love handles
Cereal
Cereal, which is usually high in sugar, “leads to rapid spikes in blood sugar levels and subsequent insulin release”, which promotes fat storage, Trist said.
Crackers
Delicious, but so moreish, crackers “are easy to overconsume due to their palatability”, Trist said.
But they have no nutritional value and, because they are high in salt, they can cause water retention “contributing to abdominal discomfort and the appearance of a larger waistline”.
Instant noodles
Trist warned noodles are refined carbohydrates, which causes a spike in blood sugar levels, “which may promote fat storage and contribute to insulin resistance over time”.
It’s unlikely these packaged noodles contain any fibre, either, which can make you feel hungry not soon after eating.
Frozen meals
Not only are ready frozen meals usually high in preservatives, salt and hidden calories, they aren’t very filling, with a lack of fibre.
Trait said this “may result in reduced satiety, potentially leading to overeating and an increased likelihood of accumulating fat in the abdominal region”.