Get a handle on your love handles

 

Age, genetics, body composition, and hormonal changes can all contribute to having love handles.

What’s there to love about love handles? Nothing, say those cursed with excess fat spilling out from their waistband. Not only do they look absolutely unflattering in a crop top, two-piece swimsuit, or form-fitting dress, but having your Significant Other playfully pinch at your sagging sides during a sweet moment is downright embarrassing.

Why does fat settle there in the first place? Juancho Alfredo D. Las, MD from top hospital in the Philippines, Makati Medical Center (MakatiMed) attributes love handles (aka “muffin top” and “spare tire”) to a number of factors.

“Fat develops when you accumulate more calories than you burn or use as energy,” explains Dr. Las. “The more fat cells you have, the more visible they are on your body. Age, genetics, body composition, and hormonal changes determine where fat settles, but the most common areas are the upper back, arms, stomach, buttocks, thighs, and abdomen.”

While excess fat is considered unhealthy, belly fat is particularly concerning because of its implications to your health. 

“When we talk about abdominal fat, there’s subcutaneous fat, or the fat directly under the skin that you can pinch, then there’s visceral fat, or fat that surrounds the heart, liver, and kidneys,” says Dr. Las. “A certain amount of visceral fat is normal, but too much increases your risk for developing heart disease, stroke, type II diabetes, hypertension, and certain cancers.” 

Before you get into plank position or start doing crunches, here’s what fitness experts have to say about it: Spot-exercising doesn’t work. In reality, the body burns fat evenly all over, not just in specific areas. 

Instead, adopt these time-tested, doctor-approved recommendations that not only reduce love handles, but prove beneficial to your overall health and wellbeing. 

Favor whole foods. If you live off a diet of ultra-processed foods, you’re not just setting yourself up for that dreaded spare tire on your waist; you’ll likely develop high blood pressure, high blood sugar, and high cholesterol from food that’s notoriously loaded with sodium, fat, and empty calories. Dr. Las recommends sticking to natural, minimally processed foods like protein-rich chicken and fish; high-fiber leafy green veggies, fruits, oatmeal, and beans; and avocado and nuts for their good fats. For whole grains, pick red or brown rice, but if you prefer white, skip that extra serving! Wash them all down with water, still the healthiest beverage there is.

Move more. Even if you sit before a computer all day, you can still squeeze in ways to be active. “Use the stairs instead of an elevator or escalator. Walk short distances instead of commute. Take walking breaks after sitting for 30-60 minutes at your desk. Enlist the company of a colleague to walk, run, play a sport, or sign up at the gym with you after work so you can motivate each other to stay the course,” suggests Dr. Las. Yes, cardio workouts burn fat, but don’t discount strength-training too. Exercising with weights or resistance bands has been known to burn calories long after your workout is over. 

Tweak your lifestyle. Managing stress reduces the body’s production of cortisol, the hormone that stores fat in the tummy and triggers cravings for sweet and salty food. Sleeping for the recommended 7-8 hours a night also controls cortisol’s release and doesn’t disrupt the appetite hormones leptin (which makes you feel full) and ghrelin (aka the hungry hormone). Nicotine likewise messes with these hormones, so quit smoking immediately.  

“Alcohol—especially if you consume a lot in one sitting—contains a lot of calories,” says Dr. Las. “When you take in a lot of alcohol, your liver prioritizes processing it instead of burning fat and carbohydrates. This leads to fat settling in the midsection.” 

Quips Dr. Las, “Now you know why it’s called beer belly.” 

For more information, please contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph.  Follow @IamMakatiMed on Facebook and Twitter.

Put Yourself First with These Health & Beauty Treatments

 

In the rush of daily responsibilities, it is easy to place your own needs at the bottom of the priority list. Work deadlines, family commitments, and social obligations often take center stage, leaving little time to focus on personal wellbeing. Yet choosing to put yourself first is not selfish; it is essential. Investing in your health and appearance can strengthen confidence, support mental wellbeing, and help you show up as your best self in every area of life.

Modern health and beauty treatments are tools that can help you feel more comfortable, refreshed, and aligned with how you see yourself. If you have been considering making a change, this could be the moment to explore options that genuinely support your wellbeing.

Prioritize Skincare That Supports Long-Term Health

Healthy skin is often associated with vitality, and caring for it goes far beyond aesthetics. A consistent skincare routine can protect against environmental damage, slow visible signs of aging, and improve overall texture. If you can set aside time for professional treatments, such as medical-grade facials, gentle chemical peels, or laser therapies, you can target concerns like uneven tone, fine lines, and congestion more effectively than over-the-counter products alone. The bonus of this self-care act is that it can become a calming ritual, your reminder that you deserve moments of care within a busy schedule.

Do Not Overlook Preventive Health Measures

Putting yourself first also means staying proactive about your physical health. Consider whether you have been postponing appointments or ignoring minor concerns. Addressing them now can provide reassurance and prevent unnecessary stress later. True self-care often involves the steps that protect your future wellbeing, even if they seem small today. When your health feels stable and supported, it becomes far easier to focus on the things that bring you joy.

Restore Confidence in Your Smile

Your smile plays a powerful role in how you present yourself to the world. If you feel self-conscious about chipped, uneven, or discolored teeth, it can quietly influence how often you smile or speak with ease.

For those seeking a long-lasting enhancement, Houston veneers are a popular cosmetic treatment. These thin, custom-made shells are bonded to the front of the teeth to improve their shape, color, and overall symmetry, and because they are designed specifically for each individual, the results typically appear natural rather than overly polished.

Beyond the physical transformation, many people notice a meaningful boost in confidence after improving their smile. Feeling proud of your teeth often encourages you to engage more freely in conversations, laugh without hesitation, and approach social or professional situations with greater assurance.

Support Your Mental Wellbeing

Health and beauty are not limited to what you see in the mirror. Emotional balance is equally important, yet it is frequently overlooked. Carving out time for activities that restore your energy, whether that means exercise, mindfulness practices, creative hobbies, or speaking with a professional, can significantly improve how you feel day to day. Even small adjustments, such as setting clearer boundaries or allowing yourself proper rest, can have a lasting impact .When your mind feels supported, confidence tends to grow naturally.

Step Into a More Empowered Version of Yourself

Making your health and beauty a priority is not an indulgence, and it’s not about becoming someone new; it is an investment in the life you want to lead. It is about giving yourself permission to feel as strong, capable, and confident as you truly are.