How to Lose Back Fat (Women)

Three Methods:Eat HealthierReduce the Appearance of Back FatExercise

Trying to lose that stubborn fat on your back? You may be at a loss to figure out how you can fix such a thing, but this guide will help you out. You’ll be rocking backless dresses in no time!

Method 1 of 3: Eat Healthier

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   If you want to lose back fat, you have to eat healthier; it’s as simple as that.Losing back fat is like losing fat in any other part of your body, so you have to burn it. You know exactly what healthy eating is, and you should definitely consciously strive for that kind of diet. You might be surprised how filling 200 calories can be if you’re eating right.
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   Avoid carb-loading, and eat complex carbs where you must. Instead of Wonderbread, eat whole grain toast; instead of white rice, try brown rice. Although carbohydrates consist of a large percentage of the energy we consume, it can be easy to go overboard; after all, it’s easier to eat a basket of bread than a basket of steak or butter.
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   Eat your veggies! Vegetables are low-calorie, filling, and full of vitamins and minerals that keep you looking and feeling amazing. Think of it this way: vegetables make you feel healthier, which gives you more energy to do more of the things you love, allowing you to get more active and burn more calories without getting tired. You win now, but you win later too! Try to incorporate at least one bowl of vegetables in each day (3-4 servings); whether this be by steaming your spinach, eating a salad, or grilling some zucchini and bell peppers, you’re doing yourself a favor.

Method 2 of 3: Reduce the Appearance of Back Fat

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   Avoid clothes that dig in at the waist or back. These can include: tight waistbands, tight bras, jeans that cause muffin top, etc. These can call attention to your back fat. By detracting the eye up or down by covering these areas up and flattering other spots, people likely won’t even notice whatever back fat you do have. For example, wear a loose top with a bright skirt to guide the eye down, or pair a simple shirt with dangly earrings for the opposite effect.
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   Get your bra refitted. If it has been a while since you got your bra size measured, or you have gained or lost a significant amount of weight, it may be worth your while to get your bra resized. A band that is too tight will dig in and create unflattering bulges across your back.
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   Wear clothes that aren’t tight, but aren’t baggy either. A casual, loose shirt will slide right over your bulges without making you look larger than you are.For a stylish look, pair a loose top with fitted bottoms; try pairing a denim shirt with a pencil skirt, or a loose top with well-fitting jeans.

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   Fit in cardio intervals! Working cardio into your strength workouts will keep you burning calories the whole time. By definition, cardiovascular exercise raises your heart rate, keeping it pumping fast during and after your cardio intervals. Squeeze two-minute intervals of intense cardio in between sets of strength moves to help you burn calories fast. Try running, jumping jacks, elliptical work, biking around the block, and jump roping.
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   Do back extensions. Lying on the ground face down, lift your chest off the ground. Keep your hands behind your head, and do not use your arms to lift yourself up.
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   Do ab exercises. Burning fat around your core will slim up your lower back region, eliminating fat rolls on your sides. Although exercising all around your abs is a good idea, the area you should particularly focus on is the oblique abs. Work side planks and oblique static pulls into your strength workouts to help you slim up.
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   Work the rowing machine. Make sure you maintain good posture: straight back, head forward, legs parallel, feet properly strapped in. Don’t put up the resistance so high that rowing for ten minutes is unbearable, but don’t let it be a breeze either.
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   Do bridges. Lie on your back with your legs bent so that your knees point straight up. Lift your butt in the air so that your knees, butt, and shoulders form a straight line. Hold for 15 seconds, then lower yourself to the ground. Repeat.