Back fat originates from genetics, diet, lifestyle, exercise, age, and numerous other variables. Like all fat on your body, many factors are out of your control. However, you can get rid of back fat through calorie reduction, focused strength training, and beauty treatments. Pair your efforts with nutritious food choices and a healthy mindset to make the most of your weight-loss journey.
It's important to note that fat is essential for life. It helps regulate your body temperature, ensures your body receives adequate energy and keeps processes working smoothly. You can run into issues such as vitamin deficiencies, chronic diseases, and hormone problems without sufficient fat. As such, keep your limits in mind and listen to your body.
Beauty Med offers body contouring treatments that target the upper and lower back fat. In addition, you can complement these treatments with various lifestyle changes and home remedies. Making simple adjustments can have profound effects on your weight loss goals.
Here are the five best ways to get rid of back fat:
1. SculpSure for back fat
SculpSure is a popular treatment for getting rid of back fat. This laser-based body contouring technique uses heat to target the fat cells. SculpSure flushes away the body fat in a safe, non-invasive manner. Although individual results may vary, many people report seeing positive improvements in the following weeks after treatment. You can apply SculpSure to your back, abdomen, arms, thighs, knees, or bum.
2. Reduce calorie intake to get rid of back fat
There is a correlation between calorie intake and back fat. First, determine the number of calories you take in daily. The easiest method is to use a fitness app on your mobile device. Many fitness apps allow you to enter the food consumed (like a breakfast wrap) or even the individual ingredients (like 155 grams of rice). It will then calculate the total number of calories absorbed per day.
Your calorie intake is helpful in combination with your calorie output. You can use a fitness band to track this number. These devices may not be exact, as each individual's body has different levels of energy expenditure. Regardless, the fitness bands should give you a general idea of how many calories you burn.
Collect the intake and output values over a week. Afterwards, you can compare the two numbers. If your calorie intake is higher than your output, it signifies you gain fat faster than you are burning it. You may need to adjust your dietary choices or exercise programs to balance the values. If your calorie output is higher, you're on the right path to getting rid of back fat. Please keep doing what you're doing as long as it's sustainable!
3. Best diet to lose back fat
Unsurprisingly, what you eat affects your body fat. The best diet to lose back fat includes nutrient-dense foods. Select meals that provide the maximum number of nutrients for the least calories. However, don't make your diet too lopsided. Consuming less than 1200 calories a day is not advisable. Below that point, your body may not obtain essential nutrients adequately. Without enough calories, your metabolism may slow to conserve energy and cause weight gain.
In addition to making dietary modifications, you should eat meals slower. Digesting your food steadily promotes satiety. That means your brain sends a signal to your body, indicating it is not hungry anymore. Also, you should accompany each meal with a healthy beverage. Water is preferable because you avoid the empty calories in sugary drinks. Alternatively, foods with high water content (like watermelon) increase fullness and reduce extra calorie intake.
4. Back fat exercises
Back fat exercises burn calories effectively, eliminating excesses in your body. Although toning your back muscles gives you a slimmer appearance, targeting the fat on your back is impossible. Instead, your exercises should focus on reducing the overall body fat. Cardio routines are the best back fat exercises. There are several forms of cardio, so choose the one that suits you the best.
Here are some of the best back fat exercises:
Walking exercises
Surprisingly, a simple, consistent walk can reduce body fat. Walking is an excellent daily option for people just starting to exercise. You can take a stroll around the neighbourhood block to burn off the calories. It's an easy, non-intimidating, and joint-friendly exercise that almost everyone can perform.
Sports exercises
Taking part in your favourite sports helps get rid of lower back fat. Anything that gets your limbs moving and your blood pumping is sure to burn calories. Some recommended activities include swimming, tennis, and beach volleyball. As a bonus, playing sports is a great way to socialize and enjoy yourself!
High-Intensity Interval Training (HIIT)
High-intensity interval training is among the best back fat exercises. Essentially, you do high-intensity fitness routines for a while, take a short break, and switch to another high-intensity activity. This exercise allows you to maximize the calories burned during and after your workout.
5. Back muscle exercises
In addition to your back fat exercises, you should work on toning your back muscles. The idea is to train your body, define the muscles, and eliminate the fat cells in the back. Many fitness routines can strengthen your back muscles, which include the following:
Reverse fly exercise
Stand with your feet shoulder-width apart and hold two dumbbells. You may want to try different weights before committing to a dumbbell. Press your hips back and bring your chest forward almost parallel to the floor. Raise both arms to the side, keeping your elbows bent slightly. Lower them slowly and repeat.
Renegade row exercise
Get into a plank position, using dumbbells as hand supports rather than the floor. Holding round dumbbells may be challenging, so use weights with a flat side instead. Raise the weights while keeping your elbows bent as you alternate sides. You may find doing this exercise on your knees more comfortable.
Dumbbell row exercise
The dumbbell row exercise is similar to the renegade row. The difference is that you kneel over a bench instead of being in a plank position. Otherwise, the instructions are the same as above. Repeat the exercise in this bent-over position.