How to Remove Back Fat in 7 PROVEN Steps

Back is one of the hardest places to tone and decrease body fat!

We always focus on our abs or booty, but we rarely stop to think about areas that we don’t see, like our back.

The following tips will not only remove that unattractive brothel, but also improve your overall posture and body alignment.

Problem is that it’s impossible to “spot treat” any part of your body.

In other words, you can’t lose weight just in one particular body area.

That is why combination of effective exercises and healthy diet has to support both decreasing body fat and toning your upper body.

But that’s only one part of the story.

The level of hormones like thyroxine and insulin also have major effects on fat deposits in your body.

While resistance to insulin is linked to getting “love handles” and bulging thighs, low levels of thyroxine often lead to bra flab and bulging back.

Luckily, making small changes to your exercise routines and eating habits can help you get rid of back fat once and for all.

Lets break this subject in 2 sections: 

1. Reducing body fat

2. Strengthening muscles

Working solely on one of these won’t bring you the desired outcome.


Because if you focus only on strengthening your back muscles without reducing body fat then you’ll still have those “love handles”.

Same goes for abs. You might already have the most attractive six packs in the world, but nobody will see them if they are covered with fat.

Your goal is to reduce back fat and tone your back muscles.

First 4 steps are related to reducing body fat, while the last 3 steps are related to toning back muscles. This is because reducing body fat usually takes more time and effort then muscle strengthening.

1. Cardio

Losing back fat may require some aerobic activities. The range of available aerobic methods are many.

Aerobic activity is any form of exercise that is repetitive and long enough to challenge the heart and lungs to use oxygen as a fuel source to sustain the body over a longer period (15 to 20 minutes or longer).

  • Running can burn up to ~600 calories per hour
  • Cycling can burn up to ~600 calories per hour
  • Rowing can burn up to ~840 calories per hour
  • Walking can burn 300-400 calories per hour
  • Jumping Rope can burn up to ~1000 calories per hour (depending on your current weight)
  • Swimming can burn up to ~600 calories per hour

Benefits of regular aerobic exercises:

  • Increase in heart pumping efficiency by strengthening the heart muscle
  • Increase the total number of red blood cells in the body, to enable greater oxygen facilitation throughout the body
  • Strengthen the muscles involved in respiration, to assist lung function.
  • Stress and tension reduction
  • Circulation improvement throughout the whole body
  • Higher self-esteem

2. Interval training

Interval training will not only strengthen your back, but reduce fat from all over your body.

High intensity interval training (also known as HIIT) is a form of exercise that includes high intensity workout for 30 seconds to several minutes followed by short periods of rest.

HIIT can improve cardiovascular health and raise your metabolism.

The beauty of HIIT is that it can help you burn fat even after after you’ve completed the exercise.

In other words, your body will burn calories even when you rest.

Another way to do interval training is by running. Run at a fast pace for several minutes, return to a more comfortable pace for five minutes, then speed up your routine for another few minutes.

IMPORTANT:  Entire routine of high intensity workout and rest should last about 15-20 minutes, with an additional 5-minute warm-up and cool-down period. Don’t overload yourself so that you can’t breath or have a conversation.

3. Diet

Have you ever heard of sentence that “six pack abs are made in the kitchen”?

This is true because without changing your eating habits you won’t be able to drastically decrease back fat.

Here are 4 proven and highly effective diet hacks:

  • Stop eating refined sugar and sweetened drinks – Refined sugar is extremely unhealthy because it has negative effects on metabolic health (1)
  • Increase protein intake – In the long run proteins are the most important macronutrients when it comes to losing weight. (2)
  • Reduce carb intake – Many studies have shown that low carb intake is linked to lower appetite levels and more successful weight loss. (3)
  • Eat fiber rich foods – this is because fiber binds water and forms a thick gel in the gut, which ultimately reduces hunger.

4. Reduce hunger levels

In theory losing weight is simple, you just need to lower your daily calorie intake to the point where you eat less than your body consumes.

Unfortunately, diets are usually linked with severe hunger and appetite increase.

This is why its so difficult to lose weight and keep it off.

Here is a list of 7 proven ways to reduce appetite: 

  • Drink coffee – Some studies have shown that coffee increases the release of peptide, which creates a feeling of fullness. (4)
  • Drink water – Regular hydration can decrease hunger you feel before meals, which ultimately promotes weight loss and feeling of fullness after a meal. (5)
  • Dark chocolate, because of its bitter taste, can help to decrease appetite and reduce cravings for sweets. (6)
  • Include ginger in your diet
  • Spice up your meals – capsaicin that is found in hot peppers can help increase feeling of fullness and decrease hunger levels.
  • Eat fiber rich foods – like we covered earlier, this is because fiber binds water and forms a thick gel in the gut, which ultimately reduces hunger
  • Eat protein rich food and snacks

5. Dumbbell row exercise

6. Pull ups exercise

7. Shoulder exercises

Shoulder exercises are important because almost every shoulder exercise also uses back muscles and helps you tone those “love handles”.

Lisa Watson

Hey there! I'm Lisa, a health & fitness enthusiast. I am thrilled to be your guide on journey of transforming your lifestyle into a more healthier one. I will give my best to help you improve your eating and exercise habits in order to achieve your weight goals. Remember, the greatest wealth is out health!

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