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How to Lose Back Fat? 6 Exercises You Can Do At Home (No Equipment): Complete Guide 2024

We understand your frustration, back fat is very stubborn to get rid of. However, before you panic, you need to really look at your lifestyle and figure out what’s causing it.

It is not possible to have back fat without any reason. In most cases, it is about maladaptive lifestyles. In some cases, it can be genetic as well. However, even in those cases, you can get rid of it with simple lifestyle changes.

There is no single answer to the question, “How to lose back fat?” Everyone is unique, but you can get rid of any fat. All you need to do is put a little effort into transforming your lifestyle, and you will transform your body within no time!

In this article, we will guide you about how to get rid of back fat, both from your upper and lower back, with the help of simple exercises, supplements, and weight loss programs.

How To Lose Back Fat: What Is Back Fat?

Back fat is simply excess fat that accumulates on the back, often in the form of a flabby or jiggly midsection. It is sometimes called love handles and is the accumulation of excess body fat around the waistline.

The back can be a particularly stubborn area to target for weight loss since it’s not as easy to spot or measure as other areas like your thighs or stomach. Also, the body stores fat in the back and hips more than in other parts. This can be a particular problem for women, who are often genetically predisposed to store fat in this area.

Don’t worry, though; there are plenty of ways to get rid of back fat. Below, we’ll outline some of the most popular methods. But first, let’s take a closer look at what might be causing your back fat in the first place.

What Causes Back Fat?

Back fat is caused by many different factors, but two of the most common are genetics and lifestyle choices. A sedentary lifestyle and overeating are also among the major causes.

Some other causes of back fat can include hormone fluctuations, a poor diet, insufficient hydration, and stress. So it’s important to make healthy lifestyle choices if you want to reduce or get rid of back fat.

How to Get Rid of Back Fat?

How to lose back fat
Photo: Pixabay

You’re unhappy with your back fat and back muscles. You’ve tried diet and exercise, but the bulge around your bra strap or back of your shirt just won’t go away. You’re not alone. Millions of people are struggling with the same issue.

So, what can you do about it? There are a few things you can do to help get rid of excess fat on your back and tone your back muscles:

Change Your Diet

Cut out processed foods and sugary drinks, and eat more nutrient-dense foods such as whole foods like fruits, vegetables, and lean protein. A healthy diet is never optional!

Exercise Regularly

Cardio and strength training are both important if you want to lose fat and build muscle strength.

Try Weight Loss Supplements

Photo: Pixabay

If diet and exercise haven’t worked, you may want to consider weight loss supplements to get rid of your back fat. There are many supplements you can try, but we want to make things easier for you, so we will suggest you tea. Yes, there is a tea that can help you become slimmer. 

Best For Boosting Metabolism: All Day Slim Tea

Drinking tea is fun, but it can also be curative. The All Day Slimming Tea contains great ingredients that will help you with fat loss. You can drink this tea any time, but it’s especially beneficial in the morning.

Drinking this tea regularly will help you not only get rid of fats but also improve your gut health, reduce sugar and good cravings, and have an overall great metabolism. It will also make you feel fresh and full of energy.

It’s a great detoxifier and will help you achieve optimal digestive health as well. Apart from that, it has amazing calming effects and is, therefore, perfect for reducing stress as well.

Shop All Day Slimming Tea at the Official Website.

Full Article: All Day Slimming Tea Reviews 2024: Does it Really Work?

If you are into smoothies, we have got you covered. Yes, there are also smoothies that can help you smoothen your body. Check out The Smoothie Diet.

Healthy and Sustainable Diet: The Smoothie Diet

If you love smoothies, you will love this program. Drew Sgoutas, the creator of this program, claims that The Smoothie Diet is an excellent program for getting rid of excess weight. What makes this program great and unique is that the smoothies recommended in this program will not make you gain weight.

In fact, quite the opposite; the smoothies suggested in this program will help you lose fat. This program contains about 36 different smoothie recipes that are healthy and delicious at the same time.

On top of that, it also offers a ready mad shopping list and will also guide you about how to make the smoothies at home.

Shop The Smoothie Diet at the Official Website.

Full Article: The Smoothie Diet Reviews: Does it Really Work?

6 Exercises to Lose Back Fat

Photo: Pixabay

Assuming you’ve already tweaked your diet and are getting regular cardio in, the next step is to focus on exercises that target your back.

For the Lower Back Fat

Here are a few exercises that you can find helpful:

1. The Superman

This is a great move for targeting those hard-to-reach lower back muscles. Lie facing down on the floor with your arms and legs extended. Slowly lift your arms and legs off the ground, holding for a few seconds before lowering back down. Repeat for 10-12 reps.

2. The Reverse Fly

This move works the muscles in your upper back. Start by holding a dumbbell in each hand, palms facing inward. Bend forward at the hips until your torso is parallel to the floor, keeping your back straight. From here, raise your arms out to the sides, maintaining the bend in your elbows until they’re in line with your body. Lower back down to the starting position and repeat for 12-15 reps.

3. The Seated Row

This exercise is great for working both your upper and lower back muscles. Typically, it is done with a machine, but here we will teach you how to do it without needing any machine. Sit on a bench with a weight in each hand, palms facing inward. Lean forward slightly at the hips and row the weights up to your chest, maintaining the bend in your elbows. Lower back down to the starting position and repeat for 12-15 reps.

For The Upper Back Fat

Photo: Pixabay

Try the following exercises to target the upper back and lose the pesky back fat that’s bothering you.

4. Chest Press

This exercise works the muscles in your chest, shoulders, and triceps. Start by lying on your back on a stability ball with your feet flat on the ground and your knees bent.

Place your hands on a dumbbell in each hand, and press the weights up, so your arms are straight. Lower the dumbbells back to the starting position and repeat.

5. Bent Over Row

This exercise works the muscles in your upper body, especially the back, shoulders, and biceps. Start by standing with your feet hip-width or shoulder-width apart and bending forward at the waist until your upper body is parallel to the ground.

Place your hands on a dumbbell in each hand, and row the weights up so your elbows are close to your sides and your upper arms are parallel to the ground. Lower the weights back to the starting position and repeat.

6. Lat Pulldown

This exercise works the latissimus dorsi muscle in your back. Start by sitting on a lat pulldown machine with a wide grip and your feet shoulder-width apart.

Pull the bar down to your chest, and then return it to the starting position. Repeat for reps.

Lifestyle Changes for Weight Loss

Dietary changes or exercise are essential when you want to lose weight, but they won’t be effective if you don’t pair them with lifestyle changes. Just reducing the amount of food you consume isn’t going to cut it—you need to make sure that you’re eating the right kinds of foods and exercising regularly.

To lose back fat, you need to create a calorie deficit. This means that you need to consume fewer calories and burn more.

That means eating a balanced diet that includes lots of lean protein, healthy fats, and complex carbohydrates and getting in at least 150 minutes of moderate-intensity cardio each week. You should also try to cut back on harmful fats, alcohol, junk food, and other substances that can make you gain weight.

In addition to those general guidelines, there are some specific things you can do to help lose back fat.

First, focus on compound exercises that work for multiple muscle groups at once, like deadlifts, rows, and pull-ups.

Second, add HIIT (high-intensity interval training) a couple of times a week to really boost your metabolism.

If you have a hard time understanding what lifestyle changes you should make, don’t worry. We have thoroughly researched the best weight loss and fitness guides for you. Although the internet is full of weight loss guides, we recommend the following because we believe they are the best.

Sustainable Weight Loss Program: Eat the Fat Off Program

Eat the Fat Off is a 3-week guide written for people who want to lose back fat, or any other body fats for that matter, without any dietary restrictions. This guide will teach you how to enable your body’s natural thinning enzyme that will help you get rid of extra fats. Unlike other guides, this guide doesn’t ask you to cut back on fats.

In fact, Eat the Fat Off will guide you about the fatty foods that you should eat that will help you lose some pounds. Apart from that, this guide will also teach you about enzymatic-boosting foods that will help you get rid of back fat.

This guide will free you from worrying about what to eat and from counting calories or grams of fats. Eat the Fat Off will ask you to adopt a certain dietary lifestyle, but it’s very easy to follow and quite old (almost 2,800 years old!). It is based, to a large extent, on the powerful effects of Lipase-P on your body.

The writer of this guide claims that increasing Lipase-P stimulating foods can help you lose weight, get rid of digestive issues, slow aging, prevent diabetes and heart disease, have better and smoother skin, and much more.

Shop Eat The Fat Off Program at the Official Website.

Full Article: Eat The Fat Off Review 2024: Does This Weight Loss Program Really Work?

Body Sculpting and Contouring Workout: Firm & Tight Mini Band Workouts

This is a training guide designed by Tony Fines, a certified personal trainer and mini-band specialist. This book will guide you systematically about how to burn back fats and tone your body in the best way possible.

It is based on simple 10-minute workouts that target your entire body. It consists of 7 exercises that are specifically chosen to target your whole body. So, not only will you lose back fat, but you will also burn overall body fat.

The workouts in this program are designed both for beginners and advanced athletes. Firm and Tight Mini Band Workout relies on resistance band workouts to help you shape your body and achieve your fitness goals.

Shop Firm and Tight Mini Band Workout Program at the Official Website.

Best Toning Workout: Bikini Body Workout

If you love wearing bikinis, but your weight doesn’t allow you to wear them because you think you don’t look good in them, The Bikini Body Workout plan is the perfect program for you. This program will equip you with the ability to achieve the feminine appearance you have long desired.

According to the program’s developer, a certified personal trainer, this workout program will help you achieve a bikini body within two months. This program is based on simple eating habits and simple workouts.

The best part is that this program does not need to give up your favorite meals or engage in painful workouts. If you follow the guidelines of this program, you will be able to obtain a lean and strong body, as well as a beautiful tone, within no time.

Shop Bikini Body Workout Program at the Official Website.

Full Article: Bikini Body Workout Reviews: Does it Really Work?

Weight Loss Program for All-in-One Wellness: Healthy Habits

Your life (including your body, of course) is defined by the habits you have. We all know that habits are everything. That’s why when it comes to losing weight, shifting to a healthier lifestyle is the most important thing. No amount of hard work, workouts, heavy exercises, etc., is going to help you if you are not willing to change the way you live.

This book, Healthy Habits, is all about the habits you need to avoid and those that you need to adopt in order to melt your back fat and lose some pounds. It recognizes the root of the problem and confronts it in the most real and profound way conceivable.

This is a book on change. It is about changing your lifestyle such that you not only lose weight but also keep it off.

Shop The Healthy Habits Program at the Official Website.

Full Article: Healthy Habits Program Reviews 2024: Does it Really Work?

Surgical and Non-Surgical Treatments for Back Fat

If you’re looking for a more permanent solution to get rid of your back fat, you may want to consider surgical or non-surgical options.

Surgical options include liposuction, which is a procedure that removes fat from the body using a suction device. This is a more invasive option and is typically only recommended for people who are unable to reduce weight through diet and exercise.

Non-surgical options include coolsculpting, which is a procedure that freezes and kills fat cells. This option is less invasive and has fewer side effects than surgery, but it is also more expensive.

If you’re considering either of these options, be sure to talk to your doctor to see if they are right for you.


Photo: Pixabay

Getting rid of excess body fat can sound hard, and it is to some extent. However, it is very much possible. Whatever you have learned so far from this article can be summed up in one sentence: adopt a healthy lifestyle! Yes, it’s all about how you live.

So, your most important job is not just to figure out what exercises or dietary changes to look for. The first thing you need to do is understand your body, your background, and your current lifestyle and see what’s causing the problem.

Once you know what’s making you gain weight, losing it becomes very easy. Otherwise, you may spend your life practicing weight loss methods that aren’t fit for your body.

>> Related Article: How to Lower Body Fat Percentage in 5 Sustainable Ways: Complete Guide 2024

How To Lose Back Fat FAQs

Can excess back fat lead to cancer?

If you have excess back fat, it is very likely that you are generally overweight. Research clearly shows that obesity can lead to almost 13 different types of cancers.

Is surgery good for weight loss?

Surgery should be your utmost last option. That’s because surgeries are invasive, and there are other non-invasive methods that can help you get rid of body fat.

Shouldn’t I just accept my body the way it is and stop losing weight?

Yes, you should totally accept your body and not be ashamed of it. However, obesity can ruin your health, and you need to worry about that. The reason you should lose weight is not so that you look good but so that you stay healthy!

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