How To Lose Back Fat

If you have back fat there are several methods for how to lose back fat. They include planks, crunches, and sweet potatoes. The key is to consume fewer calories through food and burn more calories through workouts to reduce body fat.

Back fat

Do you want to lose back fat? Fun Fact: One pound of fat is equal to 3,500 calories. Sometimes people have “problem areas” where they want to lose weight. You might want to find out how to lose back fat. You can take certain steps like reducing calories and exercise regularly to lower weight and burn fat. Other methods include prescription drugs and surgical procedures. However, these options can cause unwanted side-effects. If you want to lose weight naturally it will take more time but will be a more holistic (whole-body) method. If you want a more natural approach then diet/exercise is a good combination.

Even if you’re losing fat in other body parts sometimes there’s “stubborn fat.” This can include areas like the side abs, back thighs, and belly fat. Many advertisements feature programs that supposedly target these areas like “10-minute abs” programs. These programs don’t help burn fat in certain areas. More on that later. The key is to reduce your body fat, which involves having lower net calories. You can do that by taking some basic steps like consuming fewer calories and increasing your metabolism through food and diet. Exercise can help but in a different way than those TV/web abs claim.  

What Is Back Fat All about?

It’s important to note that not all fat is bad. The human body needs a certain amount of healthy fat. This can provide benefits to the heart, brain, skin, etc. You can increase your fat intake through foods like fatty fish, avocados, nuts/seeds, olive oil, etc.

Some low-carb diets like Atkins and Keto require a high amount of healthy fat. Atkins allows an unlimited amount of fat and protein. Meanwhile, the Keto diet requires about three-quarters of calories from fat. However, this doesn’t include sources like jelly-filled donuts and microwave popcorn. It’s important to get “good” fat like mostly unsaturated fat and saturated fat.

The problem is when your eating more calories than your body needs or you’re not burning enough calories—or both. This can result in fat buildup. Since there are 3,500 calories per pound of fat it’s a matter of doing the math. How many calories are you eating per day? How much are you exercising? How much sugar, refined grains, and trans-fat are you consuming daily? These issues can help explain why you have extra body fat.

If you want to lose fat naturally, you’ll have to lose it like putting it on. That’s because over time areas like hips, waist, and back can experience fat buildup. That’s because there’s an increase in fat cells that result in more fat.

Different factors affect the higher chance of having more fat in certain body parts that includes the abs. hips, and lower back. Some of the factors include:

  • Age
  • Hormones  
  • Sleep deprivation
  • Health conditions
  • Bad diet (sugar, high-calorie, fats)
  • Sitting all-day

Back fat itself isn’t a serious health issue. However, it does increase your risk of various health conditions like:

  • Heart disease
  • Type-2 diabetes
  •  Cancer (some types)
  • Osteoarthritis
  • High blood pressure
  • Stroke
  • Liver disease
  • High cholesterol

How to Lose Back Fat: Exercise

It’s important to note that there’s no “spot reduction of fat.” In other words, if you do exercises for your lower back you can strengthen the muscles there. However, if your body fat is high then the fat will cover those muscles. When you burn calories, you lose fat throughout your body.

Here are some ways to help lose back fat:

1. Planks

There are many options like regular and side planks. These are excellent for the core muscles and can help you burn fat also. Another plus is it’s a bodyweight exercise so you won’t need any equipment or gym membership to do them. The different types of planks work different abdominal muscles whether it’s in the front or side of your stomach.

2. Mountain Climbers

This exercise simulates the movements of walking up an incline. You get in a plank position and bring your right knee towards your left elbow. Then you alternate and bring your left knee towards your right elbow. There are several variations of this exercise.

3. High-Intensity Interval Training

HIIT is a training method that alternates high-intensity and low-intensity exercises. For example, you might do a set of different high-intensity exercises then walk around for 1-2 minutes before starting the next set. Studies show this is one of the best ways to lose weight and burn fat. The main difference is you never stop moving even when you’re resting.

4. Bicycle Crunches

This is easily one of the best types of crunches you can do. The main reason is you’re working your upper and lower body at the same time so you’re burning more calories. As the name suggests the movement requires you to move your legs. This is done by moving your right elbow towards your left knee, then vice-versa.

How to Lose Back Fat: Diet

1. Go sugar-free

There are various ways. Make sure to ditch all table sugar. Read labels of store-bought food to check for “hidden sugar.” Keep in mind that sugar can also be in the form of foods like honey, molasses, corn syrup, maple syrup, and a lot of fancy names that are other words for sugars.

You can use various low-carb options. They include monk fruit and stevia extracts. Another one is sugar alcohols. All of these options are low-carb so they’ll prevent blood sugar spikes.

2. Drink more water

You’ve probably heard the old-school advice of drinking 8 glasses of water per day. If you want to lose fat then consider drinking more. There are several benefits. This helps to work as a body detox and get rid of toxins and stored fat.

Another benefit is water is 0-calories yet can help you feel full. When you feel fuller, you’re less likely to have snack attacks, which can result in gaining weight and fat. You can also add some lemon or lime slices to boost the weight-loss benefits.

3. Eat more raw food

These are lower-calorie and higher-nutrient. One option is a vegan version. Some options include fresh fruit and veggie salads.

4. Pick whole grains

Grain-free diets have been trending recently. The “problem” is whole grains are superfoods and are loaded with protein, vitamins/minerals/enzymes, and fiber. If you want to lose weight then another option is to ditch refined grains. These are starchier so they cause fast blood sugar spikes.

5. Cut carbs

Besides reducing calories, you should also consider reducing your carb intake if you want to burn fat. Here’s why. This causes your body to go into a state of “ketosis.” It becomes a fat-burning machine because you start getting energy from stored fat after you burn up all your extra blood sugar, which is a way how to lose back fat.

How To Lose Back Fat

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