Upper back fat is a common problem. It is associated with underlying health problems like low carbohydrate tolerance, insulin resistance, and excess testosterone. If unattended, it might give rise to severe complications like diabetes, PCOS, and infertility.
The great news is shedding upper back fat is simpler than you think. Give it 3 weeks, and you can see a visibly toned upper back. Here are a few tips for losing back fat fast.
Back fat accumulates slowly over time, causes include:
Starting from age 30, each ten-year period becomes more prominent how difficult it is to shift, particularly around the ‘muffin tops,’ ‘love handles,’ and behind the bra strap.’
Unfortunately, you can’t spot reduce body fat. So it’s a case of lowering it holistically, rather than concentrating on particular areas.
Back fat can impact in a few different areas. Most women and men experience fat in one of these 3 areas:
The best way to find the area you want to target is to stand with a mirror at your back and hold the other mirror in your hand. Be sure you stand up tall, so the lines of your body are noticeable. You should be able to identify the worrying area.
To get rid of fat deposits behind your back, you will need to start by making a caloric deficit. That means that you will need to burn extra calories during the day than you eat [3].
Besides cutting calories, you will get rid of back fat more quickly if you focus your exercise regimen on targeting your upper and lower back muscles.
Adding HIIT (high-intensity interval exercise) to your regimen, along with working out these particular muscles, will start to give you the desired results.
A caloric deficit doesn’t have to be drastic to affect your weight. It can take 3,500 calories to equal a pound. If you decrease your caloric intake by 300 to 500 calories each day, you’ll begin to lose a pound or two each week. It may take a couple of weeks for your body to respond to cutting calories.
The simplest way to create a caloric deficit is to cut back on foods that are rich in calories but low in nutritional value. Cutting out sugary drinks, bleached and processed grains, and foods with many artificial preservatives can be a great place to begin.
Another method to create a caloric deficit is to beef up your exercise regimen. Burning 300 to 500 calories at the gymnasium, apart from cutting 300 to 500 calories daily from your diet, will maximize your weight loss results.
Eating a diet that’s low in sodium and rich in fiber can help you trim “water weight” and excess fat that your body might be stored in your back region. Some of the best weight-loss supportive foods include [4]:
[Also Read: How to Reduce Tummy Fat Without Dieting]
These exercises focus the muscles in your lower back muscles, including your extensors and obliques. The exercises can be done at the gymnasium or home, with minimal exercise equipment required. It is one of the best ways to lose back fat. Lose back fat with these simple exercises.
This exercise aims your obliques, which are on your abdomen, and impacts your lower back area and “love handles.”
Repeat multiple times before switching to the opposite side.
[Also Read: Exercises for Belly Fat]
It’s a misconception that you can target just one place in your body to shed weight. But by doing exercises that target your back, along with cutting calories and eating a healthy diet, you can tone up that region of your body. Consistency is the key here. It’s also useful to have a support system.
Buddy up on a weight-loss app or at the gym to give yourself a better chance to succeed. Remember that each person’s body has limitations, and you do not have to see them as defects. Be patient with the body you have while you work toward your health targets.