How to get rid of love handles without giving up chocolate on the ‘HCS plan' – and the 3 biggest mistakes people make

The Sun

13 hours ago

YOU'VE hauled last year's shorts out from under the bed and they're a little more snug than you remember. Sound familiar?
Well don't despair. It's not as hard as you might think to shift that layer of flab around your middle. From avoiding 'fat traps' to the best five exercises you can do in your living room, a top personal trainer reveals his slimming secrets.
Many of us put on some weight after six months of Netflix binges and comfort food, particularly around our centres.
But Monty Simmons, from Move With Monty, says some simple lifestyle tweaks could reverse that.
He tells Sun Health: 'The fat around your hips, waist and lower back is often referred to as love handles.
'You know them as that little roll over your waistband when your jeans or shorts are too tight.
'While a little bit of this fat isn't necessarily harmful, significant love handles can be a sign your health could be at risk.'
Love handles have been linked to high blood pressure, high cholesterol, heart disease, sleep apnoea and other breathing issues.
They are also said to increase your risk of stroke, type 2 diabetes, liver disease, osteoarthritis, and cancer.
'If you have love handles, you likely have excessive visceral fat (around the organs) and subcutaneous fat (just beneath the skin and above your muscles),' Monty says.
'It's important to reduce both, but visceral fat is especially dangerous because of its impact on how well your organs can function long-term.
'So if your love handles are hanging out too much, it means your body fat percentage is too high and you need to focus on bringing it down.'
The 5 best exercises to blast your love handles and trim inches off your waist
He adds: 'Unfortunately you can't spot-reduce fat in one region - you can't just tell your body to only slim down around your middle.
'Getting rid of love handles comes down to overall fat reduction.
'Some people naturally store more fat in that area due to genetics or hormones, but the principle remains the same: reduce overall body fat by following these five rules.'
1. IN VERSUS OUT
A CALORIE deficit is one of the fundamental principles of losing weight.
This simply means consuming fewer calories than you're burning.
'You should maintain a calorie deficit and exercise consistently so you preserve (or build) muscle while burning more calories throughout the day,' Monty says.
Exactly how many calories you need to eat will depend on several factors, including your size, age, gender and activity levels.
The NHS recommended daily calorie intake for men in the UK is 2,500, while women should have around 2,000.
When trying to lose weight, the average person should aim to reduce their daily intake by about 600 calories, according to the health service.
You can use this calorie calculator to find the best number for you.
Monty says: 'Some days you'll eat a bit more, some days less, but aim for a net deficit each week.
'My top dietary strategies for slimming down are:
1. Eat more salads
"They're usually low in calories - under 400 or 500 if you add protein - and fill you up nicely."
2. But spread your protein throughout the day
"It's not just about getting enough, it's about timing.
"Having it evenly in every meal keeps you fuller for longer and helps your muscles repair properly after training, which is key when you're trying to get lean.
3. Beware of constipation
"High protein can mean slower digestion and leave you bloated and backed up.
"Combat this with high-fibre foods like whole grains, fruit, vegetables and legumes.
4. Skip or reduce carbs
"Things like bread, pasta, or large portions of rice can ramp up calorie intake fast.
5. Use an air fryer instead of oil in a pan
"Just one tablespoon of oil adds 120 calories. If you're cooking with oil every day, it stacks up fast.
"Air fryers give you the crunch without the calories, which can make a big difference over time.
"It makes you crave more sugar, often leading to a surplus of calories.
I lost almost 9st with Monty's top slimming tips
RuPaul's Drag Race UK star Kitty Scott-Claus, 33, lost 7st 12lbs (50kg) in just over a year by following personal trainer Monty Simmons' tips.
They started with simple adjustments - cutting alcohol, skipping bread, adding salads - and trained twice a week, focusing on progressive improvements in strength and stamina.
Monty says: "After a holiday break and Christmas period slowed progress, I reached out early in the new year to rebuild momentum. That consistent check-in made a huge difference.
"We worked toward a realistic but ambitious target - around 1kg per week - and focused on making the process manageable and sustainable.
"Eventually, Kitty was smashing it: running, swimming daily, eating high-protein meals, and sticking to a completely new food routine.
"We tracked progress not just in weight but also in performance - more
reps, more sets, tighter technique. That kept motivation high.
"When people tried to undermine her success, accusing her of using weight loss drugs, it really upset me because I'd seen firsthand how hard she'd worked. So we started posting workouts on social media to show the graft.
"Kitty was training for a marathon by then - something no shortcut can fake.
"Now, Kitty's maintained her healthy weight, lives a consistent and active lifestyle, and is proof that with the right support, structure and mindset, a complete transformation is possible.
"I'm proud to have coached her through it all."
7. Upgrade your yoghurt
"It's a solid low-calorie, high-protein option, but if it's not filling you up, mix in psyllium husk, flaxseed or goji berries.
"It will boost your fibre intake and keep you fuller for longer.
8. Watch your alcohol intake
"Just a few pints of beer can easily put you hundreds of calories over your limit, and no one wants a 'beer belly' either!
9. You eat what's in your house
"If your cupboards are full of crisps, biscuits and high-calorie snacks, you're going to reach for them when you're tired or stressed.
"Don't buy them in the first place - it removes the decision battle.
10. Cravings often come from missing nutrients
"A lot of processed foods are low in vitamins and minerals.
"Your body keeps hunting for nutrition, so you end up eating more junk.
"Get your gut and taste buds used to nutrient-dense foods again.
11. Don't neglect your micronutrients
"People chasing fat loss focus on calories and protein, but your body still needs vitamins.
"Green smoothies with spinach, celery, carrot or ginger are a great way to top up and build good habits that last!"
You can still enjoy your favourite foods like pizza, chocolate and biscuits every now and then, as long as you remain in a calorie deficit.
But the best way to see results is to prioritise high-protein foods, like chicken, fish and beans, and keep the fatty or sweet treats as just that.
Monty adds: "Don't panic over daily weight changes.
"Our bodies naturally fluctuate by 0.5 to 1kg across the week thanks to water retention and food volume. It's not fat gain.
"Weigh yourself regularly and track the weekly trend. If the number is gradually dropping, you're on the right track."
12
2. 80:20 RULE
IT'S a common misconception that to lose weight you need to spend hours in the gym.
'In reality, when it comes to dropping body fat, 80 per cent of it is about diet and 20 per cent about exercise,' Monty says.
'Doing regular, consistent exercise will increase your daily calorie burn, which will help you slim down.
'Even boosting it by 200 to 250 calories can help a lot over time.
'Keep in mind though that it's always easier to eat 300 calories than it is to burn 300 calories.
'So yes, exercise is crucial, but you still need to watch your food intake.'
3. HCS PLAN
WHEN you head to the gym or schedule a living room workout, prioritise high-intensity (H), cardio (C) and strength (S) moves.
High-intensity
'This might look like sprints, interval circuits, or fast-paced classes like HIIT,' Monty says.
'They torch calories in a short time but they're harder to maintain for long durations.
'Take it slow to begin with so you don't burn out too quickly and lose motivation to do more.'
Cardio
'Running, swimming, and cycling keep your heart rate elevated for longer periods, further improving your cardiovascular health,' Monty says.
'But they also mean you can burn more calories because you're able to sustain it for longer.
'I'd recommend starting with 30 minutes and slowly building this up.'
Strength
'You don't have to bulk up, but having more muscle increases how many calories you burn at rest,' Monty says.
'Your body uses more energy to maintain muscle tissue, helping you stay lean.
'If you want to increase your daily calorie burn long-term, increasing your muscle mass by lifting weights and doing body weight exercises is essential, and most effective with a consistently active lifestyle.'
4. THE BEST MOVES
SO what exactly should you be doing?
'If you want a home routine that targets the muscles of your midsection to keep the muscles firm, as well as intense full-body exercises to maximise your calorie burn, check out these five moves,' Monty says.
'They'll help strengthen and form your abs, and lower your overall body fat.'
1. Mountain climbers
Start in a high plank position and drive your knees to chest one at a time, almost as if you're running on the spot.
Keep your core tight and move quickly but don't let your front foot touch the floor.
2. Russian twists
Sit down and lean back to a 45-degree angle.
If you're new to exercise, tuck your feet under something heavy like your sofa and twist your torso side to side with a chopping motion.
If you're intermediate, you can rest your feet on the floor. For a real challenge, hover them just off it.
Hold a weight or clasp your hands for added resistance and an extra burn.
3. Sit-ups
Lie down with your knees bent (hard), straight out in front of you (intermediate) or tucked under something heavy like a sofa (beginner).
Curl your spine up, engage core, and sit up.
Avoid using your arms for momentum, if you can.
Lower back down slowly while squeezing your abs tight.
4. Speed skaters
Stand up tall with your arms by your sides.
Jump laterally side to side, landing softly with bent knees.
Swing your arms to give you momentum and to help you balance, and tuck your opposite leg behind.
Stay low and engage your core.
Caution: do not do this on a slippery surface. Try wearing socks on carpet, or bare feet on a hard or smooth floor.
5. Side plank
Lie on one side, propped up on your forearm or hand with your legs stacked on top of one another (or one in front of the other if that's more comfortable).
Lift your hips high, keeping your body straight.
Hold the position while engaging your core, but mainly your obliques, which sit under the 'love handle' areas.
5. AVOID COMMON MISTAKES
YOU can do everything above and still not see results if you're making what Monty describes as 'silly mistakes'.
'Firstly, people often try side bends or side crunches, hoping to melt belly fat, but this just won't work,' he says.
'If there's still a thick layer of fat on top, you won't see any definition.
'Those exercises might firm up the muscle underneath, but the fat still conceals it and you'll be wasting your time, without focusing on your diet.'
How many calories should I be eating to lose weight?
THE key to a healthy diet is eating the right amount for your body.
This will depend on several factors, including your size, age, gender and activity levels.
If you eat or drink more than your body needs, you will put on weight. If you consume less, you will lose it.
The NHS recommended daily calorie intake for men in the UK is 2,500, while women should have around 2,000.
When trying to lose weight, the average person should aim to reduce their daily intake by about 600 calories, according to the health service.
Personal trainer Monty Simmons says: 'If I was going to calculate how many calories someone needs to lose weight, I'd either:
Download a fitness app like MyFitnessPal, set a fat loss target in there, and track calories; or
Go to calculator.net, click the health and fitness section, and use the calorie calculator. You enter your age, height, weight, and activity level and it'll give you an approximate daily calorie burn.
'To lose 0.5kg (1lb) per week, you need to be in a 500-calorie deficit daily.
'To lose 1kg per week, you need to be in a 1,000-calorie deficit.
'Without a calorie deficit, you will not lose weight and if you don't lose the fat, you won't see your abs. It's that simple.'
But don't turn to crash or fad diets, or neglect vital nutrients.
'Crash dieting, which often encourages very low calorie intake, or ignoring your protein intake are bad moves.
'You need protein to maintain or build the muscle that helps keep your metabolism higher, and drastic diets that look nothing like your usual eating habits rarely work in the long run. They're too big of a shock and too tough to sustain.
'You're better off making gradual changes to your regular eating habits - like swapping a high-carb meal for a lean protein and veggie combo.
'Aim for whole foods (lean proteins, whole grains, healthy fats, and plenty of veg), salads, and avoid piling on extra oils or breads at restaurants.
'This approach, coupled with consistent exercise, promotes sustained fat loss. Research confirms that combining diet and exercise is the best strategy.'
A study published in the International Journal of Obesity found that people who exercised and dieted at the same time lost 20 per cent more fat compared to those who dieted alone.
'Remember: you won't lose love handles just by working the muscles,' Monty says.
'You have to create a calorie deficit through diet, too.
'There's no shortcut around it - eat fewer calories than you burn, and you'll start seeing your waist tighten up and your clothes start fitting better.'