How to Lose Back Fat the Healthy Way

What Causes Back Fat?

The cause of back fat is typically the same as what causes fat on other parts of your body. Here are some of the most likely culprits for your back fat:

• Limited Cardio Activity - Cairo exercise is the enemy of all fat - including back fat. If you aren’t getting enough cardio exercise (running, cycling, jogging, swimming, walking, etc) you may be more likely to develop an excess of back fat.
• Sedentary Lifestyle - These days, many of us sit behind a desk for 8 hours a day for work. Then, we may go home and relax by sitting on the couch and watching TV. A sedentary lifestyle will increase your risk of accumulating back fat and fat in other areas of your body.
• Genetics - As with all matters of body composition, back fat can be a matter of genetics. You may be predisposed to problematic visceral fat like back fat which may cause fat development to concentrate on your back.

Creating A Calorie Deficit

Like with all forms of weight loss, you will need to achieve a calorie deficit if you want to get rid of back fat. A calorie deficit is achieved when your body burns off more calories than it takes in from food.

But the calorie deficit standards for weight loss differ between men and women. For instance, a man will generally need to burn off about 500 calories fewer than what he consumes per day in order to lose about 1 pound per week.

On the other hand, a woman will need to burn off about 500-1000 calories in addition to their daily caloric intake in order to lose weight. However, it’s best not to go overboard with your calorie deficit because some side effects can include:

• Fatigue
• Constipation
• Reduced metabolic rate
• Muscle atrophy
• Nutrient deficiencies
• Eating disorders
• Hormonal imbalances
• Impaired immune function

Still, the benefits of achieving a calorie deficit cannot be denied. Not only is a calorie deficit a great way to get rid of back fat, it can also enhance your cardiovascular functions, reduce bodily inflammation, improve insulin sensitivity, and benefit your overall longevity.

Diet Tips for Losing Back Fat

A lot of times, your back fat will look bulkier or more excessive than it actually is because of bloating. Diets that are high in sodium and low in fiber can cause and exacerbate bloating and make your back fat look worse.

Naturally, a diet low in sodium and rich in fiber can help reduce the appearance of back fat. Consider making small alterations to your diet to include more foods like avocados, leafy greens, hard-boiled eggs, salmon, chicken, broccoli, sweet potatoes, and tuna.

Daily Dite Plan to Lose Back Fat

Daily Dite Plan

Exercises to Tone the Back

Toning your back by isolating muscles in the back during exercise is another great way to get rid of back and lower back fat.

Dr. Michael Joyner, who studies how the body works at the Mayo Clinic in the U.S., says that to get rid of back fat, you need to look at your overall calorie intake and how many calories you burn. He suggests doing exercises that get your heart rate up and also building muscle with strength training, while eating healthy foods.

Here are a few back-toning exercises to get you started:

• Exercise Ball Workouts - Lay your belly on top of an exercise ball, press your palms against the floor and squeeze your glutes so that your legs raise up behind you. Hold the upward position, lower your legs slowly, and repeat as many times as you can.
• Superman Exercise - Start with your belly on the ground or on top of a yoga mat, stretch your arms and legs out straight from your torso, and lift your hands and feet at the same time about 6 inches off the ground.
• Dumbbell Exercise - Use dumbbells you can easily lift. Start with one dumbbell in each hand and rest them at your sides. Lift both arms so that you are making a “T” pose with the dumbbells extending from your shoulders. Lower them slowly and repeat as many times as you comfortably can.

Lifestyle Changes for Weight Loss

There are also simple lifestyle changes you can make in order to reduce your overall weight and reduce back fat.

• Get Good Sleep - Sleeping between 7-9 hours a night will help support healthy metabolism and lower stress which can cause fat buildup.
• Drink Plenty of Water - Water can help increase satiety during a meal and help you create a calorie deficit.
• Use Supplements - Using best supplements for weight loss may help your body burn more fat with little effort on your part so they represent a convenient and effective way to get rid of back fat.

How to Get Rid of Back Fat at Home

Incorporate bodyweight exercises such as push-ups, planks, and mountain climbers to engage back muscles without equipment. Consistency in these exercises, combined with a balanced diet, can lead to gradual fat loss.

For guided routines, consider the following workouts:

Additional Tips

There are even more ways to reduce the appearance of back fat and to reduce it as well. Here are some bonus tips for our readers:

• Improve Your Posture - A straight back and shoulders inclined backwards go a long way in improving your appearance. Improving your posture is a great way to make your back fat less visible.
• Clothing Choices - Form-fitting or just ill-fitting clothes may highlight your back fat and cause it to bulge out. Wearing more complementary clothes may help reduce the appearance of back fat.
• Cut Down on Smoking - Smoking and drinking alcohol can have negative effects on your metabolism and may exacerbate back fat. Consider quitting smoking and reducing your alcohol intake for reduced back fat.