How Can You Get Rid of Back Fat? 11 Tips for the Gym and Your Plate

Everybody’s got some amount of back fat. But if you have some extra back fat that you’d like to shed, we’ve got your back (and the fat that comes with it).

Here’s how to get rid of back fat the healthy way with diet and exercise.

Wait, what causes back fat in the first place?

Body fat is actually essential for a bunch of things like regulating your body temp, storing energy, and aiding in digestion. So, having fat doesn’t mean you’re unhealthy right off the bat. You actually need it to ya know, survive.

Without enough fat, you might have to deal with issues like vitamin deficiencies, hormone probs, or nervous system damage.

Keep in mind that according to the American Council on Exercise, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent.

Excess upper, middle, and lower back fat builds up for the same reason any other fat does: due to genetics, a lack of exercise, a sedentary lifestyle, or certain health conditions.

With age, fat also tends to accumulate more around your belly area, which can also lead to so-called “love handles” on your lower back.

Losing fat typically requires a combo of eating healthyworking out regularly, and reducing calories. Doing exercises that build muscle in your upper and lower back can also tone up your back muscles.

Bringin’ sexy back: Diet tips to get rid of back fat

1. Cut cals to create a deficit

You’ve prob heard this one before: Cutting calories is key to fat loss. It takes about 3,500 calories to equal 1 pound of fat. So, if you reduce your calories by about 300 to 500 calories per day, you can lose 1 to 2 pounds each week.

The healthy intake for adults ranges from 1,400 to 3,200 calories per day. The number of calories per day you’ll need depends on numerous factors, including age, sex, height, weight and your level of physical activity.

2. Watch sodium intake

When you’re feeling a little more bloated than usual, fat might not even be to blame — it could be water weight. Regularly munching on salty foods can cause you to retain excess water that adds to stomach and back bloat.

You know that feeling you get after eating a cup of noodles? Yeah, that’s what sodium does to you. To get back on track, cut down on processed and restaurant foods, which are often super salty.

3. Munch on fiber-rich foods

You don’t have to meticulously count calories to eat better. Instead, opt for healthful, fiber-rich and low sodium foods like avocadoseggsnutsleafy greens and veggiesfish, and lean chicken breast.

Eating fiber-rich, nutrient dense foods will keep your digestive system regular, lower bad cholesterol levels, and help you maintain a healthy weight.

4. Keep tabs on carbs and starches

High carb and starchy foods are delicious. But unfortunately, they’re usually full of sugars and empty calories. Cutting back on foods like white bread, crackers, chips, and cookies can have a major impact on weight loss as well as your overall health.

Remember: Everything in moderation. You don’t have to skip out on your fave Sunday morning croissant to be healthy and feel amaze.

5. Sip on more H2O

Sometimes when you think you’re hungry, you’re actually just thirsty. Stay hydrated and feel more satiated by sipping on more water throughout the day.

Most adults lose about 2.5 to 3 liters of water per day, which is about how much you need to gulp down to stay healthy.

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