Back Fat – It’s Location & How to Reduce it

Back Fat – It’s Location & How to Reduce it

Body fat is a social status symbol in some African cultures and social symbols back in the day. These days, back fat is a source of many fashion and health concerns. Getting rid of it can be difficult for many people.

Health experts have established that fatty deposits are associated with resistance to insulin, high testosterone, low carbohydrate tolerance, and increased diabetic risks, PCOS, and infertility; in most cases, it becomes a health issue to be addressed in the long run. The good news is not all fat is bad. Plus, everybody’s got some amount of back fat; some are more dangerous than others.

Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn’t mean you’re unhealthy right off the bat. It would help if you also had it to survive as with all things, it is an excess of it in the body that is bad.

Never forget 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. Be that as it may if you have some extra back fat that you’d like to shed, we’ve got your back (plus, the fat that comes with it! ss)

But before we get down to it– did you try to get rid of back fat the same way you’ve been attempting to lose body fat or belly fat – with unviable crash diets or short-lived exercise routines, let us set you on the right path. The best way to achieve your body structure goals is by adopting healthy habits for the long term that makes your life better.

But, let’s be clear – back fat or body fat, for that matter, like anything to do with your body – does not determine your self-worth or beauty. It never has; it never will. The important thing is to maintain a healthy relationship with your body, food, and exercise. If, for you, that includes learning how to gradually lose weight or changing your lifestyle – well, then stick around and learn with us.

While there is no way to eradicate back fat completely, however, you can change the appearance of your upper, middle, and lower back. Thankfully, fat on your back is not as fat in some other areas of your body. There are several different ways to solve the problem. But before you decide on the best path for you to lose it, first understand where the fat is located in your back and the causes.

Your Back Fat Location?

It can be located in a few different areas in both men and women. Most men and women experience fat in one of these three areas: 

Upper Side: You can identify this by seeing the excess fat that spills over the back of the bra strap.

Middle: You can identify this with the fat folds near the back of the waist. It is usually viewed as a love handle.

Lower Side: This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.

To locate where it is located on your body, you require two mirrors. The best way to find the back fat’s area is to stand with a full-length mirror behind you and a full-length mirror in front of you or hold a second mirror in your hand in front of you. 

Make sure you stand up tall so the lines of your body are visible. You should be able to identify the area with the back fat.

Causes of Back Fat:

‘It accumulates slowly over time,’ said elite PT and ex-professional athlete Henry Barratt. ‘Each 10 year period, starting from 30 years of age, it becomes more noticeable how hard it is to shift, especially around the “love handles”, “muffin tops,” and behind the bra strap,’ Barratt explains.

It causes Includes:
    • Eating excess sugar or salt (which can contribute to inflammation in the body).
    • Eating too many calories.
    • A sedentary lifestyle.
    • The natural aging process.
    • Excess food portions.
    • Lack of Exercise.
    • Poor posture can make it appear more obvious.

In addition, not exercising your back muscles can contribute to a loss of strength and tone, unlike the muscles on the front of the body. Also, with age, fats tend to accumulate more around your belly area, leading to the famous “love handles” on your lower back.

How to Lose Back Fat:

Losing fat generally requires a combination of eating healthy, regular exercise, a specific type of shapewear, and daily making decisions that help to reduce calories. Consciously engaging in activities that build muscle in your upper and lower back also tones up your back muscles.

Pro-tip: Here’s the deal with localized spot fat reduction. Localized fat loss – does – NOT -work! You can’t just lose fat in one area of your body — mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.

Here is a list of activities to help you get started:

    • Reduce your salt and sugar intake.
    • Consume more fiber-rich foods.
    • Drink more water daily.
    • Control your food portion sizes.
    • If you can, engage in intermittent fasting.
    • Monitor your starch and carbs intake.

Some exercises to engage in include: 

Reverse hip raise with an exercise ball-

Back Fat Exercise - Reverse-hip-raise-with-an-exercise-ball 

Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don’t want a gym membership.

To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down—firm up your glutes to balance on the ball. Raise your legs up either in a straight position or bent facing up at the knee while keeping the ball from rocking. Hold each position for several seconds, lower, and repeat for 15 reps.


Side Plank Crunch:

Back Fat Exercise - Side-Plank

Start with the left elbow on the floor and your right hand behind your head for a side elbow plank. Lift your hips and squeeze in your core. Raise your right leg (bent at the knee) toward your shoulder and give your right elbow a little tap with your knee. 

Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.



Back Fat Exercise - Plank

Here, Google is your friend. Plank exercises are a great addition to your workout—research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet – hip-width apart. 

Keep your back flat and your head and neck neutral. Squeeze your back, quads, glutes, and core for 60 seconds: repeat 2 or 3 more times. You can also break it down into 30 seconds.


Lastly, the all-important Cardio!

Back Fat Exercise - Full-Cardio

This is one exercise that targets every area of your body. Moving your body with cardio and strength training activities gets you closer to not only a healthy lifestyle but also helps you dissolve away fat.

A study shows that just 20 to 40 minutes of moderate to vigorous cardio activities per day can help burn fat and boost your metabolism.

Not much of a jogger or spinning enthusiast? No problem! Simply walking more or swimming can burn enough calories to lead to weight loss. Try walking more to reap the benefits.

On a Final Note:

One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, “slow and steady wins the race”, especially when it comes to weight loss. Researchers repeatedly review that rapid-fire weight loss leads to more muscle loss than weight loss which becomes slow, even long-term.

According to the Centre for Disease Control and Prevention, healthy weight loss is at a pace of about 0.454kg to 0.907kg per week. Any faster, and you may face severe effects like fatigue, nutrient deficiencies, and headaches. Again, spot-fat reduction it isn’t a healthy approach.

Your best approach to losing back fat is by losing fat all over your body. Creating a calorie deficit, eating healthy, and regular exercising are the keys to the weight loss needed to target back fat.

Remember that some amount of back fat is healthy and completely normal! Congratulations on working on your health and physical fitness, do not impose unrealistic or unreasonable standards on yourself.

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