Solving fit issues

How to Get Rid of Back Fat

How to Get Rid of Back Fat
How to Get Rid of Back Fat?

Want to know how to get rid of back fat? You're not alone. An average of 2,900 people search for 'back fat workouts' each month, which is why we decided it was time to discuss the topic honestly and openly. Back fat, like anything related to the body, does not determine your worth or beauty. Never have and never will. It's important to have a healthy relationship with yourself, food and exercise. If for you that includes learning how to lose weight, which, by the way, includes gaining strength, then we're here to help you lose weight safely and for good.

What Causes Back Fat?

Excess fat accumulates in the upper, middle, and lower backs for the same reasons as other fats: genetics, lack of exercise, a sedentary lifestyle, or a specific health condition. As you get older, you tend to carry more fat around your stomach, which can also lead to so-called love handles in your lower back. Fat loss usually requires a combination of a healthy diet, regular exercise, and cutting calories. Doing exercises that work your upper and lower back muscles can also tone your back muscles.

Diet Tips to Get Rid of Back Fat

Cut calories and create a deficit

You've probably heard it before: Cutting calories is the key to losing fat. The equivalent of 1 pound of fat is about 3,500 calories. So, if you cut 300 to 500 calories a day, you could lose 1 to 2 pounds a week.

A healthy intake for adults is 1,400 to 3,200 calories a day. The number of calories you need each day depends on many factors, including age, gender, height, weight, and your level of physical activity.

Watch Your Sodium Intake

When you're feeling slightly puffier than usual, fat may not even be the culprit -- it could be the weight of the water. Regularly munching on salty foods can lead to excess water in your body, increasing swelling in your stomach and back. To get back on track, cut back on processed and restaurant foods, which are often super salty.

How to Get Rid of Back Fat?

Watch Your Carbs and Starches

Foods high in carbohydrates and starches are delicious. But unfortunately, they're usually full of sugar and empty calories. Cutting back on foods such as white bread, biscuits, crisps and crackers can make a big difference to both weight loss and your overall health. Remember to be temperate in all things. You don't have to miss your favorite Sunday morning croissant to stay healthy and surprised.

Drink Plenty of Water

Sometimes you think you're hungry, but you're really just thirsty. Drink more water throughout the day to stay hydrated and feel fuller. Most adults lose 2.5 to 3 liters of water a day, the amount you need to drink to stay healthy.

Eat More Fiber-rich Foods

You don't have to meticulously count calories in order to eat better. Instead, choose healthy, fiber-rich and low-sodium foods such as avocados, eggs, nuts, leafy greens, fish, and lean chicken breasts. Eating fiber-rich, nutrient-rich foods will keep your digestive system on track, lower bad cholesterol levels, and help you maintain a healthy weight.

How to Get Rid of Back Fat?

Can You Get Rid of Those Back Flab any Time Soon?

As with most things, when it comes to losing weight, slow and steady wins the race. Rapid weight loss results in more muscle loss than slow, long-term weight loss. A healthy rate of weight loss should be about 1 to 2 pounds per week, according to the Centers for Disease Control and Prevention. Any faster and you could face nutritional deficiencies, fatigue and headaches.

Tone Lower Back Fat

Reverse Hip Raise with Exercise Ball

To complete this back stretch, lie on your stomach on the ball with your palms flat on the floor and your eyes looking down.Squeeze your hips for balance. Press your legs up while keeping the ball still.Hold for a few seconds, then lower and repeat 15 times.

How to Get Rid of Back Fat? Reverse Hip Raise with Exercise Ball

Side Plank Crunch

Start with a side elbow brace with your left elbow on the floor and your right hand behind your head. Lift your hips and squeeze your core.

Bring your right leg up to your shoulder and tap it with your right elbow. Lengthen your legs back to the starting position, starting at the top. Repeat 10 to 15 times on each side.

How to Get Rid of Back Fat? Side Plank Crunch

Kneeling Side Leg Lift

Start kneeling side plank with your right arm. Extend your left leg up and out by squeezing your lower back, legs, and hips. Your arms and knees should support your weight. Lower your left toe to the floor and squeeze these muscles to bring it up. Repeat 10 to 15 times on each side.

How to Get Rid of Back Fat? Kneeling Side Leg Lift


Lie down with your arms and legs straight and your forehead on the floor. Slowly lift your head, arms, legs, and upper back off the ground. Hold this position for a few seconds, then lower your body and repeat 10 to 15 times.

How to Get Rid of Back Fat? Superman

Dumbbell Swing

Start with your feet shoulder-width apart. Bend your knees slightly, push your hips back and swing the weight between your legs. Swing to chest level, pause, and repeat 10 to 15 times.

How to Get Rid of Back Fat? Dumbbell Swing


Start on all fours with your wrists under your shoulders and your knees under your hips. The abdomen drops and the chin and tailbone are lifted up. Now arch in the opposite direction, drawing your stomach inward and retracting your tailbone. Repeat 15 to 20 times.

How to Get Rid of Back Fat? Cat-Cow

Trim Upper Back Fat

Lateral Raises with Dumbbells

Start by holding a dumbbell in each hand with your feet shoulder-width apart. Slowly lift the weight until your arms are extended and parallel to the floor. Then slowly bring your arms back to your sides. Repeat 10 to 15 times.

Bent-over Dumbbell Rows

Stand shoulder width apart with a dumbbell in each hand. Hinge your hips until your back is flat and your chest is parallel to the floor. Lower the dumbbells toward the ground until your arms are straight. Squeeze your shoulder blades together, bringing your navel closer to your spine, and your dumbbells closer to your hips. Start at the beginning and repeat 10 to 15 times.


Start in a forearm plank position: elbows on the floor below your shoulders, feet hip-width apart. Keep your back straight and your head and neck neutral. Squeeze your back, quadriceps, gluteus maximus, and core for 60 seconds. Repeat 2 or 3 more times. You can also break it down into 30 seconds.

Reverse Dumbbell Fly

Grab your dumbbells and stand shoulder width apart. Hinge your hips back at a 45-degree Angle with your arms straight down. Keep your eyes on the floor, squeeze your shoulders, and lift your arms up and out. Repeat 10 to 15 times.

How to Get Rid of Back Fat?


By working out your back while eating a healthy diet and cutting calories, you can strengthen that part of your body. Consistency is key. It also helps to have a support system. Befriending someone at the gym or on a weight loss app will give you a greater chance of success. Remember that everyone's body has limitations, and you don't have to see them as flaws. Be patient with your body as you work toward your health goals.

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