How to Lose Back Fat: 10 Steps (with Pictures)

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How to Lose Back Fat: 10 Steps (with Pictures)
How to Lose Back Fat: 10 Steps (with Pictures)

The back represents one of the most difficult areas to tone up and reduce the amount of body fat when trying to lose weight because, unfortunately, it is not possible to do a "localized treatment". The diet and exercise regimen needs to work on both toning the upper body and reducing overall body fat, as it is not possible to lose weight or tone only a specific area of the body. It's most effective to create a combination of diet and exercise that helps tone your back and reduce body fat. Making small changes to your diet and performing the right types of aerobic and strength exercises will allow you to get rid of back fat.


Method 1 of 2: Exercising to Reduce Back Fat

Get Rid of Back Fat Step 1
Get Rid of Back Fat Step 1

Step 1. Intensify your cardiovascular exercises

For best results, exercise for at least 30 minutes each session, three to four times a week.

  • Rowing, boxing, and swimming are cardiovascular activities that are especially effective for losing back fat as they burn calories and strengthen back muscles.
  • Other cardiovascular exercises include: running, walking, cycling, elliptical, and dancing.
  • There are other cardiovascular exercises that don't stop at toning your back. These activities are able to lower the risk of heart disease, improve cholesterol and triglyceride levels, improve cardiovascular function, reduce the risk of osteoporosis and increase the amount of muscle mass.
  • You can't do a “spot treatment” or lose weight in just one area. You need to decrease your overall weight and body fat percentage to notice a reduction in a particular region. Cardiovascular exercises will help you achieve that result.
Get Rid of Back Fat Step 2
Get Rid of Back Fat Step 2

Step 2. Try interval training

This is a way to burn fat faster. Not only will you tone your back, you will also burn fat all over your body.

  • High intensity interval training can help you burn more fat even after you've finished your workout.
  • One way to do interval training is to run: run at a fast pace for a long time, return to a more comfortable stride for five minutes, and speed up the exercise for another two minutes. Continue to complete your entire exercise routine in this way for 15 to 20 minutes.
  • Consider high intensity interval training (HIIT). By definition, HIIT consists of exercising at high intensity for 30 seconds to a few minutes with bursts of rest or low intensity exercises for one or two minutes between sets. Exercising in this way amplifies the benefits seen in performing normal cardiovascular activities. As a result, this can improve your heart health and raise your metabolism.
Get Rid of Back Fat Step 3
Get Rid of Back Fat Step 3

Step 3. Do calisthenic exercises

There are some very specific exercises you can do to strengthen your back without the need for special machines. Many of these exercises can even be done at home.

  • Attach a resistance band to a doorknob. Close the door and place a chair approximately two feet away. Hold the ends of the rubber band with both hands and bend your elbows 90 degrees. Pull your arms back, bringing your shoulders together. Hold for 10 seconds and relax. Repeat the movement seven to ten times. If you don't feel enough resistance, move the chair further away from the door or use a thicker resistance band.
  • Lumbar extensions focus on this region of the back and will help you with the irritating fat that sticks out of the top of your pants. To start, lie face down on the floor. Place your hands behind your head and lift your chest as far from the floor as possible. Three sets of ten make a good starting point.
  • For bridge exercises, lie on your back and bend your knees to a 90-degree angle, keeping your feet flat on the floor. Raise your glutes until your back is straight, like a bridge. Hold this position for 10 to 15 seconds and slowly lower your body back to the floor. Repeat this sequence 10 to 20 times.
  • Use the bridge exercise to help tone your back and core body. Place your forearms on the floor and keep your body straight. Stay in the plank position for as long as possible. Rest and repeat it once or twice.
  • Do push-ups to tone your arms, chest, and back. This is an easy exercise that can tone a variety of back muscles. You can choose to do conventional or modified push-ups with your knees on the floor. Do one to three sets of ten push-ups or as much as you can.
Get Rid of Back Fat Step 4
Get Rid of Back Fat Step 4

Step 4. Work out with weights and machines

Using dumbbells and machines can also help tone your back. Combined with cardiovascular and strength exercises, this US can easily tone your back muscles.

  • Start with weights you are comfortable with. You should be able to lift them without too much wear and tear. However, if you can lift the dumbbells effortlessly, the muscles are not being worked.
  • Crucifixes will also help tone the upper back. Hold a dumbbell in each hand and bend at your hips. Raise your arms until they are shoulder height and lower them sideways. Do three sets of eight reps each.
  • For the back handle, grab the cable bar by gripping it in an open position and with your hands facing down. Position your hips below the support, keep your legs straight and place your knuckles up. When you raise your hands, the bar should still be within your reach. If this is not the case, adjust the height. Pull the bar down toward your chin (keeping your back straight) in one fluid motion, feeling your shoulder blades move closer together. Slowly release the bar back to the original height and repeat the movement.
  • Do the shoulder development. Take two dumbbells, one with each hand. Hold them at ear height, palms facing forward. Press your hands straight up over your head until your arms are fully extended. Slowly lower them until your hands are level with your ears again. Repeat one to three sets of the exercise or as many as you can do.
  • Do low strokes. Place a dumbbell in each hand. Bend slightly at waist height approximately 45 degrees. Extend your arms forward, palms facing inward, toward each other. Pull your arms back until your upper arms are close to your back. Slowly release them back to the fully extended position. Repeat one to three sets of this exercise or as many as you can do.
Get Rid of Back Fat Step 5
Get Rid of Back Fat Step 5

Step 5. Meet with a personal trainer

If you've just started exercising or want more personalized help, it may be beneficial to get help from a personal trainer. It can guide you in your quest to burn back fat and tone back muscles.

  • Pesonal trainers are health professionals with a wide variety of exercise experiences. Meet with one and ask what exercises you can do to tone your back and reduce body fat overall.
  • Many gyms offer a trial session with a personal trainer upon registration. They are likely to offer personalized sessions for a certain cost at different times.
  • You may be able to find personal trainers who have blogs or videos online that can also provide more detailed information.

Method 2 of 2: Changing the Diet

Get Rid of Back Fat Step 6
Get Rid of Back Fat Step 6

Step 1. Decrease your daily caloric intake

By cutting 500 calories a day and exercising regularly, you will lose approximately 450g a week. This will also help you lose back fat.

  • Use a nutritional diary or virtual program that helps you cut 500 calories a day.
  • These food diaries, in addition to online nutritional calculators, can give you a specific daily caloric intake that will aid in weight loss. Each person's needs are different, so using a calculator can be helpful in getting a specific caloric range.
  • Do not excessively reduce caloric intake. This can delay weight loss, cause nutritional deficiencies, or make you feel tired and fatigued. Generally speaking, professionals in the field recommend a minimum intake of 1200 calories per day.
  • Lowering your caloric intake will help you lose weight, but without cardiovascular and back-strengthening exercises, the muscles in the area won't be toned. It is important to include diet and exercise to achieve the desired results.
Get Rid of Back Fat Step 7
Get Rid of Back Fat Step 7

Step 2. Eat a balanced diet

Even if you're lowering your caloric intake to burn fat off your back, it's still important to eat a balanced diet.

  • Including a wide variety of foods from each nutritional group will enable you to consume an adequate amount of nutrients each day. When you have an inappropriate and unbalanced diet, it can go against your weight loss goals.
  • Include protein with every meal. Proteins represent an essential nutrient in the diet. Foods such as chicken, eggs, dairy products, vegetables, seafood or tofu bring an adequate amount of protein into your diet. Aim to eat an 80 to 110 g serving with every meal.
  • Eat a wide variety of fruits and vegetables every day. These foods are low in calories and high in nutrients, making them excellent for a low-calorie diet. Try reserving half the plate for fruits or vegetables to help with weight loss.
  • Lastly, it's important to include healthy grain headphones like bread, rice or pasta. Grains contain fiber and a wide variety of B vitamins, essential for health. If possible, prefer 100% whole grains for more nutrients.
Get Rid of Back Fat Step 8
Get Rid of Back Fat Step 8

Step 3. Increase your intake of satisfying foods to lessen your hunger

When you're trying to lose weight and lower your caloric intake, managing hunger can be a problem. It's hard to stick to a diet plan if you often feel hungry.

  • Combining certain types of food and including the right types of food with each meal or snack will help you stay full longer after meals and reduce your overall level of hunger.
  • Healthy fats are also an excellent addition to the diet to lose weight. Lipids take longer to digest compared to carbohydrate-rich foods and help keep the body full for longer. Include one to two servings of heart-healthy fats daily. Try: olive oil, avocado, nuts or peanut butter, sunflower seeds, olives, salmon, tuna, sardines or mackerel.
  • In addition to healthy fats, the combination of protein and complex carbohydrates helps you stay full longer. Choose lean protein or protein combined with healthy fats such as: seafood, chicken, beef, pork, low-fat dairy, vegetables or tofu. Combine them with fiber-rich complex carbohydrates such as starchy vegetables, fruits, vegetables, nuts and whole grains.
Get Rid of Back Fat Step 9
Get Rid of Back Fat Step 9

Step 4. Eliminate high-calorie drinks

We often forget about the liquid calories we consume throughout the day. Replace soft drinks and juices with calorie-free water and hydrating drinks.

  • Drink adequate amounts of fluids such as water, decaffeinated coffee, decaffeinated tea or flavored water to always be well hydrated. Each person requires different amounts of fluid, but aiming for 1.8 l each day is a good starting point.
  • Studies show that drinking high-calorie drinks can promote weight gain. Liquids don't necessarily make you feel full, and most people won't count liquid calories as part of their daily intake.
  • While switching from regular soda to diet can cut some calories in the short term, it's still unclear whether this is an effective measure in preventing obesity and related health problems.
Get Rid of Back Fat Step 10
Get Rid of Back Fat Step 10

Step 5. Limit treats and rewards

Part of healthy eating includes a special treat or prize from time to time. But if you're trying to lose weight, you'll need to limit and monitor how often you take in those extra calories.

  • When you reward yourself too often, you can end up consuming too many calories. This can slow or even stop your weight loss.
  • If you really want a treat, try to make up for it throughout the day or week to make it worth your while. You can choose to work out a little more or skip your afternoon snack.


  • Consult a physician before beginning any exercise program.
  • Please note that lifting weights can beautify the back by increasing existing muscle - it is impossible to burn fat in a “localized” way.
  • When it comes to back fat, cardiovascular exercises are quite distinct. The fat in this region will disappear more quickly if you choose a cardiovascular activity such as rowing, which also focuses on the back muscles.

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