How to Get Rid of Back Fat Easy and Fast

Worry about the appearance of your back? Are you frustrated about the excess flab’ around your rib area or the lower back? What about the back? Does it have back-fat too? If your answer is yes, you need not worry, because I am here to help you!

Now, everybody knows that having fat on the body is bad news. Right?

It doesn’t only look bad, but it is also associated with poor health status. According to medical reports by WHO, obesity has been linked to various medical conditions, for instance, diabetes, heart diseases, high blood pressure, stroke- you name them.

Following this, we need to melt down the excess fat on the body, especially the back fat, which is at times difficult to eliminate.

What Causes of Back Fat?

What Causes of Back Fat

Many people think that back fat is only found in the upper region, around the shoulders; however, this isn’t true. It could be on the lower back, around the tummy, at the buttocks, or the spine.

Here are some of the few possible causes of back fat:

  • Not wearing your bra properly
Not wearing your bra properly

Many women often do not put their bras correctly. They simply put their arms through the straps and then fastening the backside of their bra. However, they forget to pull it back down to anchor the blades of the shoulder causing the bra to creep up. This, in turn, can cause back fat!

  • Wearing a skimpy bra
Wearing a skimpy bra

If the wings of the bra you are wearing are extremely skimpy, it is possible that you are likely to develop back-fat. It is always advisable to wear a bra with a wider back rather than a skimpy one.

  • Age and back fat
Age and back fat

This is another reason for back fat. From basic knowledge, as we grow older, the skin’s firmness usually gets loose. The skin usually gets spongy especially if you gain weight.

If you are an elder woman, avoid wearing tight clothes. Instead, look for smooth clothes such as camisoles.

  • Low level of physical activity
Low level of physical activity

Following the sedentary lifestyles we have today, it is clear that most of us don’t engage in the physical activity that we are supposed to. When you don’t engage in physical activities, your body metabolism tends to go down over time causing fat to accumulate in your body.

  • Poor dietary habits
Poor dietary habits

It is always important to check on what you are eating or drinking. What kinds of food are you taking junky, processed foods, foods with lots of additives or preservatives, or chocolate? These foods often taste amazing, but I can tell you for sure that they are not healthy for you.

They are packed with lots of fats, calories, sugar, sodium that ends you in poor health states. Avoid foods that are rich in sugars, calories, and fats since they are the major causes of back fat.

It is worth noting that, lack of physical activity and unhealthy dietary habits are the leading causes of back fat.

Five Best Exercise to Help You Reduce Back Fat

The most difficult thing in healthy weight loss is that you cannot circle a specific part of your body and just simply eliminate the fat in it. It takes a bit of effort and endurance if you want to see good results. Here are the five best exercise which can help you to get rid of lower back fat

1. Pull-ups


This is your number one line of defense when it comes back fat. Your back part is made up of different classes of muscles, this type of exercise is an all-encompassing activity that sculpts and tones all such muscles.

2. Push-ups


This form of exercise works well on your chest; however, it can be a great exercise for your back. All you need to do is get to the normal push-up position, with your hands on the floor. Then, lower yourself gently and return to the standard position. For back muscles, it is important to focus on the down movement.

3. Dumbbell row

Dumbbell row

This can be a very effective exercise especially for the side and upper back fat. You only need to place your knee on a platform, then lift a lightweight on your opposite hand, slightly bending forward with your back flat. Next, pull your arm straight, in a row motion. Do a set of 10 rounds and then switch your arms.

4. Jumping rope

Jumping rope

This one is a great cardio exercise that will not only help you burn the back fat, but will also help you burn fat throughout your body. One might actually feel like he or she is concentrating on the shoulders; however, the back muscles are also involved.

5. Rowing machine

Rowing machine

Rowing has become so common these days, especially for women. Rowing is a great back workout since it has that essential row motion that perfectly targets your back part. You can visit your gym or maybe try out a rowing workout class around your area.

How to Get Rid of Back Fat

What About Changing Your Diet?

What About Changing Your Diet

As pointed out earlier, both physical activity and healthy eating habits remain the best ways to prevent or eliminate back fat.

Here are some of the ways you can get rid of your back fat by changing your diet:

Reduce the amount of calorie intake

Reduce the amount of calorie intake

If you are that person who eats out much, make an effort to restrict the amount of food you take. Eating less will help your body use up the already stored body fat.

If you cut out 500 calories and days and exercise regularly, be sure of losing a pound a week. This will help you reduce back-fat.

Eat a balanced diet

Eat a balanced diet

Now most of us like eating sweet foods-the junky lot, but we often forget about the importance of eating a well-balanced diet. Have the following in your diet:

  • Include protein in your meal: Protein is an important nutrient in your diet. Include foods like eggs, poultry, dairy, seafood and legumes.
  • Eat fruits and vegetables: These are low-calorie but nutrient-dense foods, a perfect meal for those in a weight loss program. Eat fruit after every meal.
  • Go for healthy grains: It is important that you include healthy sources of grains, for instance, bread, pasta, rice to name a few. If you can choose whole grains, the better. Such foods provide fiber and a variety of vitamin B, which is essential for your overall well-being.

Go for satisfying foods to cut down on hunger levels.

Go for satisfying foods to cut down on hunger levels.

Now for most people who are trying to lose weight by cutting down the amount of calorie intake, hunger is usually a great problem. To make sure that you stick to your diet plan, try the following:

  • Take healthy fats. Fats usually take longer to digest compared to carbohydrates, and they will keep you satisfied for long. Try avocado, olive oil, flax seeds, salmon, Tuna or nut butter.
  • Try out snacks. They will keep you full.

Avoid processed foods

Avoid processed foods

Most processed foods are usually packed with lots of calories, which are unhealthy. They not only add weight, but they cause other problems- diabetes, high blood pressure to name a few.

Limit the amount of alcohol

Limit the amount of alcohol

If you are drinking, drop it. If you cannot, restrict your drinking habit to a single day in a week. Drink with moderation even on that particular day!

Try out fat-burning recipes

Try out fat-burning recipes

You can pick up a few fat-burning recipes during meals. For instance, you can make spiced green tea, spinach or even try chocolate chia cherry smoothie. Such diets help burn the extra fat on your body.

Eliminate high-calorie drinks

Eliminate high-calorie drinks

Many are the times we concentrate on cutting off the junky foods, and we forget about the high-calorie drinks we take. Studies show that taking high-calorie drinks such as sodas and juices promotes weight gain. Get rid of Juices and sodas and replace them with water or decaf coffee.

Final Verdict

Final Verdict

Want that toned back? That perfect butt? And what about getting rid of that flab around your rib area, do you want it to disappear too? Well, you now have everything it takes to get that shapely back you always desire! Remember, the secret to having that slim back is to find something that you will stick to! Just do the right things and I can guarantee you for sure that, the back fat will go away!




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