Are you trying to get rid of stubborn fat on your back? Losing fat in the back area is a difficult thing. The best way to reduce fat deposits anywhere on your body is to lose weight. Reducing excess weight can simultaneously reduce fat from the back and other parts of the body. A weight loss program, diet, and exercise can make you feel more comfortable and at the same time build a slimmer, fuller back.
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Method 1 of 3: Eat Healthier
Step 1. Reduce calorie intake
If you want to make your back fuller and reduce back fat, you need to reduce your total body fat. Reducing the number of calories you eat each day can help you shed excess fat.
- Take a few days to track the number of calories you consume. Use an online food journal or phone app to help you.
- Subtract about 500 calories from your average daily calorie intake. Reducing these many calories is an easy way to lose weight and excess body fat.
- Reducing about 500 calories per day will generally result in weight loss of 450-900 grams per week.
Step 2. Eat a balanced diet
Whatever your goal, whether it's to lose weight or just to get fuller, eating a balanced diet is an important part of your overall plan. This will help to ensure that your body is consuming the daily recommended nutrients.
- A balanced diet is a diet that includes each food group daily. You also need to eat a variety of foods from each food group.
- When you limit the consumption of certain food groups or even avoid them, you are at risk for nutritional deficiencies.
Step 3. Increase the consumption of low-protein foods
Protein is very important for weight loss. Protein helps you feel full, supports your metabolism, and helps increase muscle mass.
- Incorporating 90-110g of protein or the size of a deck of cards at each meal will help you achieve your daily requirement.
- Low-protein food sources are also low in fat and calories, making them an excellent component of any weight loss or body fat loss program.
- Choose types such as: poultry, eggs, low-fat dairy, low-fat beef, seafood, beans and tofu.
Step 4. Eat fruits and vegetables
Vegetables are low in calories, filling, and high in vitamins and minerals. Try to replace 1/2 of your main meals and snacks into fruit or vegetables.
- It is recommended to consume about 5-9 servings of fruits and vegetables every day. Eating 1-2 servings at each meal and snack can help you lose fat.
- Fruits and vegetables are excellent foods to include in your weight loss program because they can help you feel full with very few calories.
Step 5. Increase consumption of whole grains
If you are going to eat whole grains, try choosing 100% whole grains. These nutrient-rich foods will give you extra nutrients in your diet program.
- Whole grains are known to be high in fiber, protein, and other important nutrients. These foodstuffs are very good for digestion and also help prevent colon cancer.
- Health experts recommend consuming at least 1/2 of your entire grain consumption in the form of whole grains.
- Choose types such as: quinoa, brown rice, whole grain, pasta and bread made from 100% whole grain.
- Limit foods made with refined and processed white flour or refined grains.
Method 2 of 3: Hiding Back Fat
Step 1. Adjust your bra size
If you haven't checked your bra size in a long time, or you've gained or lost a significant amount of weight, it's important to re-measure your current bra size.
- Bra straps that are too tight will compress and form bumpy bumps along your back. Bra straps that are too tight will also make you feel sore all day long.
- Go to a store or department store that sells underwear and ask for help. Most stores offer free bra measurements to their customers. They will measure and give you an idea to choose the right size.
- Also try different types of bras. Some bras are actually designed to resist unwanted bulges and some are designed for all-day wearing comfort.
Step 2. Avoid clothing that presses on the waist or back
Tight-fitting tops, tops that reveal more skin, or tops made of thin material will make the bumps around your back more obvious. Choose clothes that can help disguise the bumps on your back.
- By shifting the eye's attention up or down by covering this area and highlighting the rest, people will generally pay less attention to your back fat.
- These include: tight belts, tight bras, tight jeans that cause the waist to pop out, etc. This type of clothing will draw people's attention to the fat on your back.
- For example, wear a loose-fitting top with a light-colored skirt to direct the eyes down, or wear a simple cut shirt combined with dangling earrings for the opposite effect.
Step 3. Buy clothes that can help improve your body shape
You can buy underwear or bras that are designed to lift and flatten your entire upper body. This outfit will be very helpful especially if you want to reduce the appearance of your back fat when you attend a special event.
- Look for bodybuilding clothing that is designed as a bra and upper body shaper. This outfit will give you the support you need in your upper body, but flatten out any lumps or bumps on your back and stomach.
- This type of underwear also helps make clothes fit better and look more natural on your body.
Method 3 of 3: Practice to Reduce Back Fat
Step 1. Do interval cardio exercises
Interval cardio is an important part of any body fat loss program. While this exercise is not specifically aimed at reducing fat on your back, the calorie-burning process of this exercise can help reduce fat throughout your body.
- By definition, interval cardiovascular exercise increases your heart rate, helping your heart pump faster during and after interval cardio training.
- Insert two minutes of high-intensity cardio between a number of stamina-building exercises to help you burn calories quickly. Try running, Jacks jumping, elliptical work, cycling around the block, and jumping rope.
Step 2. Do the T arm exercise
This exercise is focused on your upper back as well as the tough areas right around your bra line.. Start with:
- Bend your knees slightly and lower your abs until they are parallel to the floor. Use your abs and glutes to help you balance your position.
- Hold one light dumbbell in each hand. Bring the weights together toward the floor with your palms pointing forward.
- Position your hands in a straight line. Slowly lift the weight up to shoulder level (parallel to the floor), then slowly lower it back down.
Step 3. Perform the deltoid (around the shoulder) lifting exercise
This exercise is another type of exercise that aims to help you lose back fat and make your upper back fuller. Start with:
- Hold one light dumbbell in each hand. Open your feet waist-width apart and knees slightly bent. Lower your upper body down by rotating your hips until you are roughly parallel to the floor.
- With your palms facing each other, bend your elbows so that your arms form a 90-degree angle at the elbows.
- Lift the weight up to shoulder level so that your upper arms are in line with your back. Slowly lower the weight back down.
Step 4. Add pull-ups
Either pull-ups or assisted pull-ups are great exercises to help make your upper back (and arms) fuller. Start with:
- Place your hands on a stable exercise bar with your wrists facing you.
- Hold the bar firmly while slowly lifting your body until your chin lifts above the bar. Position your knees slightly bent. Lower back slowly.
- If you can't do regular pull-ups, try doing pull-ups with an assistive device at the gym. Place your knees on the bench and slowly lift your body.
Step 5. Try lifting your arms up
This exercise is excellent for the entire back and abdominal muscles. Adding a side arm lift helps target the upper back of the body. Start with:
- Do the plank exercise with your arms straight. Your hands should be under your shoulders and in a straight line. Hold your hips so they don't touch the bottom.
- Holding your hips and abs for as long as possible, lift one arm away from your torso up to shoulder level.
- Slowly lower your arm back down and repeat with the other arm. You can use very light weights to increase the difficulty of this exercise.
