[{"id":"ca47d15","elType":"section","settings":[],"elements":[{"id":"48893b6","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cf91317","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\"true\">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 back fat can be difficult for many people.<\/span><\/p><p><span data-preserver-spaces=\"true\">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\u2019s got some amount of back fat; some are more dangerous than others.<\/span><\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"0281eb0","elType":"section","settings":{"structure":"20"},"elements":[{"id":"8b5c518","elType":"column","settings":{"_column_size":50,"_inline_size":56.99600000000000221689333557151257991790771484375},"elements":[{"id":"f88370a","elType":"section","settings":{"structure":"20"},"elements":[{"id":"cce17a2","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"16d377a","elType":"widget","settings":{"editor":"<p style=\"text-align: left;\"><strong>TABLE OF CONTENT<\/strong><\/p>\n\n<ul>\n \t<li><a href=\"#locations\">Their Locations<\/a><\/li>\n \t<li><a href=\"#causes\">Their Causes<\/a><\/li>\n<\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true},{"id":"41f0cee","elType":"column","settings":{"_column_size":50,"_inline_size":null},"elements":[{"id":"414cafd","elType":"widget","settings":{"editor":"<ul>\n \t<li><a href=\"#lose\">How to lose them?<\/a><\/li>\n \t<li><a href=\"#conclusion\">Conclusion<\/a><\/li>\n<\/ul>","align":"left","text_color":"#D3A6BB","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_weight":"600","typography_text_decoration":"underline","typography_line_height":{"unit":"em","size":2.79999999999999982236431605997495353221893310546875,"sizes":[]},"typography_letter_spacing":{"unit":"px","size":-0.5,"sizes":[]},"_margin":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":true},"_padding":{"unit":"px","top":"0","right":"0","bottom":"0","left":"0","isLinked":false}},"elements":[],"widgetType":"text-editor"}],"isInner":true}],"isInner":true}],"isInner":false},{"id":"211c835","elType":"column","settings":{"_column_size":50,"_inline_size":42.84400000000000119371179607696831226348876953125},"elements":[],"isInner":false}],"isInner":false},{"id":"0e1b8ab","elType":"section","settings":[],"elements":[{"id":"cfdf649","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"e3de024","elType":"widget","settings":{"editor":"<p><span data-preserver-spaces=\"true\">Body fat is necessary for internal body functions like regulating body temperature, storing energy, and aiding indigestion. Having fat doesn\u2019t mean you\u2019re 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.<\/span><\/p><p><span data-preserver-spaces=\"true\">Never forget that according to the <span style=\"text-decoration: underline;\"><span style=\"color: #0000ff; text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.acefitness.org\/\" target=\"_blank\" rel=\"noopener\">American Council on Exercise<\/a><\/span><\/span>, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent body fat. Be that as it may if you have some extra back fat that you\u2019d like to shed, we\u2019ve got your back (plus, the fat that comes with it! ss)<\/span><\/p><p><span data-preserver-spaces=\"true\">But before we get down to it\u2013 did you try to get rid of back fat the same way you've been attempting to lose body fat or belly fat \u2013 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.<\/span><\/p><p><span data-preserver-spaces=\"true\">But, let\u2019s be clear \u2013 back fat or body fat, for that matter, like anything to do with your body \u2013 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.<\/span><\/p><p><span data-preserver-spaces=\"true\">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 back fat, first understand where the fat is located in your back and the causes.<\/span><\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"cff5ad6","elType":"section","settings":{"_element_id":"locations"},"elements":[{"id":"bd8d9cc","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"2b545f8","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\"true\">Your Back Fat Location?<\/span><\/h5><p><span data-preserver-spaces=\"true\">Back fat 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:\u00a0<\/span><\/p><p><strong><span data-preserver-spaces=\"true\">Upper back fat:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0You can identify this by seeing the excess fat that spills over the back of the bra strap.<\/span><\/p><p><strong><span data-preserver-spaces=\"true\">Middle-back fat:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0You can identify this with the fat folds near the back of the waist. It is usually viewed as a <span style=\"text-decoration: underline;\"><span style=\"color: #0000ff; text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/damidols.com\/love-handles-a-complete-guide\/\">love handle<\/a><\/span><\/span>.<\/span><\/p><p><strong><span data-preserver-spaces=\"true\">Lower back top fat:<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0This pocket of fat spills over the top of the pants in the back, also viewed as a love handle.<\/span><\/p><p><span data-preserver-spaces=\"true\">To locate where the back fat 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.\u00a0<\/span><\/p><p><span data-preserver-spaces=\"true\">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.<\/span><\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"4bfb212","elType":"section","settings":{"_element_id":"causes"},"elements":[{"id":"d70c58c","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"cb0986a","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\"true\">Causes of Back Fat:<\/span><\/h5><p><span data-preserver-spaces=\"true\">'Back fat 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.<\/span><\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"8f68c1d","elType":"section","settings":[],"elements":[{"id":"e1c6dfa","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"fc05f32","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\"true\">Causes of Back Fat Includes:<\/span><\/h5><ul><li style=\"list-style-type: none;\"><ul><li><span data-preserver-spaces=\"true\">Eating excess sugar or salt (which can contribute to inflammation in the body).<\/span><\/li><li><span data-preserver-spaces=\"true\">Eating too many calories.<\/span><\/li><li><span data-preserver-spaces=\"true\">A sedentary lifestyle.<\/span><\/li><li><span data-preserver-spaces=\"true\">The natural aging process.<\/span><\/li><li><span data-preserver-spaces=\"true\">Excess food portions.<\/span><\/li><li><span data-preserver-spaces=\"true\">Lack of Exercise.<\/span><\/li><li><span data-preserver-spaces=\"true\">Poor posture can make back fat appear more obvious.<\/span><\/li><\/ul><\/li><\/ul><p><span data-preserver-spaces=\"true\">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 \u201clove handles\u201d on your lower back.<\/span><\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"6704dd3","elType":"section","settings":{"_element_id":"lose"},"elements":[{"id":"5a31a64","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"00de987","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\"true\">How to Lose Back Fat:<\/span><\/h5><p><span data-preserver-spaces=\"true\">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.<\/span><\/p><p><span data-preserver-spaces=\"true\">Pro-tip: Here\u2019s the deal with localized spot fat reduction. Localized fat loss - does - NOT -work! You can\u2019t just lose fat in one area of your body \u2014 mainly your back. In short, you have to lose weight all over to notice any difference in your back fat.<\/span><\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"1ea76a0","elType":"section","settings":[],"elements":[{"id":"5d04e51","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"f220e76","elType":"widget","settings":{"editor":"<p><strong><span data-preserver-spaces=\"true\">Here is a list of activities to help you get started:<\/span><\/strong><\/p><ul><li style=\"list-style-type: none;\"><ul><li><span data-preserver-spaces=\"true\">Reduce your salt and sugar intake.<\/span><\/li><li><span data-preserver-spaces=\"true\">Consume more fiber-rich foods.<\/span><\/li><li><span data-preserver-spaces=\"true\">Drink more water daily.<\/span><\/li><li><span data-preserver-spaces=\"true\">Control your food portion sizes.<\/span><\/li><li><span data-preserver-spaces=\"true\">If you can, engage in <span style=\"text-decoration: underline;\"><span style=\"color: #0000ff; text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/damidols.com\/i-tried-intermittent-fasting-while-waist-training-here-is-what-i-think\/\">intermittent fasting<\/a><\/span><\/span>.<\/span><\/li><li><span data-preserver-spaces=\"true\">Monitor your starch and carbs intake.<\/span><\/li><\/ul><\/li><\/ul><p><span data-preserver-spaces=\"true\">Some exercises to engage in include:\u00a0<\/span><\/p><p><strong><span data-preserver-spaces=\"true\">Reverse hip raise with an exercise ball-<\/span><\/strong><\/p><p style=\"text-align: center;\"><img class=\"aligncenter wp-image-6337 size-medium\" src=\"https:\/\/damidols.com\/wp-content\/uploads\/2019\/09\/Reverse-hip-raise-with-an-exercise-ball-300x250.jpg\" alt=\"Reverse-hip-raise-with-an-exercise-ball\" width=\"300\" height=\"250\" \/>\u00a0<\/p><p><span data-preserver-spaces=\"true\">Just so you know, an exercise ball is a versatile exercise accessory to have at home if you don\u2019t want a gym membership.<\/span><\/p><p><span data-preserver-spaces=\"true\">To pull off this move, lie on your stomach on the ball, place palms flat on the floor, your heads and eyes looking down\u2014firm 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.<\/span><\/p><p><span data-preserver-spaces=\"true\">\u00a0<\/span><\/p><p><strong><span data-preserver-spaces=\"true\">Side Plank Crunch:<\/span><\/strong><\/p><p style=\"text-align: center;\"><img class=\"aligncenter wp-image-6338 size-medium\" src=\"https:\/\/damidols.com\/wp-content\/uploads\/2019\/09\/Side-Plank-300x169.jpg\" alt=\"Side-Plank\" width=\"300\" height=\"169\" \/><\/p><p><span data-preserver-spaces=\"true\">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.\u00a0<\/span><\/p><p><span data-preserver-spaces=\"true\">Strengthen your leg to return to the starting position and take it from the top. Repeat for 10 to 15 reps on each side.<\/span><\/p><p><span data-preserver-spaces=\"true\">\u00a0<\/span><\/p><p><strong><span data-preserver-spaces=\"true\">Plank<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0\u00a0<\/span><\/p><p style=\"text-align: center;\"><img class=\"aligncenter wp-image-6336 size-medium\" src=\"https:\/\/damidols.com\/wp-content\/uploads\/2019\/09\/Plank-300x169.jpg\" alt=\"Plank\" width=\"300\" height=\"169\" \/><\/p><p><span data-preserver-spaces=\"true\">Here, Google is your friend. Plank exercises are a great addition to your workout\u2014research and use all plank exercise variations. Start in forearm plank position: elbows on the floor straight under your shoulders, your feet - hip-width apart.\u00a0<\/span><\/p><p><span data-preserver-spaces=\"true\">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.<\/span><\/p><p><span data-preserver-spaces=\"true\">\u00a0<\/span><\/p><p><span data-preserver-spaces=\"true\">Lastly, the all-important\u00a0<\/span><strong><span data-preserver-spaces=\"true\">Cardio<\/span><\/strong><span data-preserver-spaces=\"true\">!<\/span><\/p><p style=\"text-align: center;\"><img class=\"size-full wp-image-6335 aligncenter\" src=\"https:\/\/damidols.com\/wp-content\/uploads\/2019\/09\/Full-Cardio.jpg\" alt=\"Full-Cardio\" width=\"482\" height=\"272\" \/><\/p><p><span data-preserver-spaces=\"true\">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.<\/span><\/p><p><span data-preserver-spaces=\"true\">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.<\/span><\/p><p><span data-preserver-spaces=\"true\">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.<\/span><\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false},{"id":"dfe43d9","elType":"section","settings":{"_element_id":"conclusion"},"elements":[{"id":"acb5734","elType":"column","settings":{"_column_size":100,"_inline_size":null},"elements":[{"id":"88c621f","elType":"widget","settings":{"editor":"<h5><span data-preserver-spaces=\"true\">On a Final Note:<\/span><\/h5><p><span data-preserver-spaces=\"true\">One question we usually get in our inbox is, Can I get rid of back fat fast? As with the famous proverb, \u201cslow and steady wins the race\u201d, 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.<\/span><\/p><p><span data-preserver-spaces=\"true\">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 for back fat isn\u2019t a healthy approach.<\/span><\/p><p><span data-preserver-spaces=\"true\">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.<\/span><\/p><p><span data-preserver-spaces=\"true\">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.<\/span><\/p>","typography_typography":"custom","typography_font_family":"Nanum Myeongjo","typography_font_size":{"unit":"px","size":19,"sizes":[]},"typography_font_weight":"600"},"elements":[],"widgetType":"text-editor"}],"isInner":false}],"isInner":false}]