Fat on the body is bad news. It doesn’t just look bad, but these excess pounds bring poor health with it too. It is by now an established fact that obesity can cause a lot of medical conditions, such as diabetes, high blood pressure, heart diseases, stroke and several others. Several studies and research works have proved this beyond doubt. Obesity can kill self-confidence and bring down morale too, which again can have a long-term negative impact on the mind and the body. But the sad reality is that, we see obesity the world over these days. It seems to be getting worse. Back fat is probably a more serious condition, as we tend to ignore this. That’s because, we tend to ignore about our backsides. Most people are just worried about their tummy. But that’s not how it should be. We need to know how to get rid of back fat as well. This should be a priority too.
The Causes of Back Fat – The Bra
It’s only recently that we are getting to hear the phrase “back fat”. When a woman walks away from you, and you see that the backside of her side shirt isn’t lying smoothly on the skin, then it’s got to be back fat. In simple terms, this is just fat on the back side of the body. It could be lower back fat, or fat around the tummy, buttocks, upper back fat around the shoulders or the spine.
1. Not wearing the bra properly –
One cause of back fat is the bra, particularly not wearing it properly. Often, a lot of women would put on the bra incorrectly. They would put the arms through its straps and then fasten the back side of their bra. But, they will forget the last thing, which is pulling it back down to anchor below the blades of the shoulder. The back of your bra can creep up when it is not adjusted properly, and this is going to push the skin up. This causes back fat. The good news is that, a bra that fits properly can help you get rid of back fat.
2. A bra with a big band size –
There is another cause of back fat. If you wear a bra where the band size is too big, then you can have fat in the back side. Most ladies don’t realize this, but the fact is that, you can have back fat if the band is not tight enough. An improper band size is going to make the bra creep up and push the skin along with it. The right band size anchors the bra’s back. It stays in the right place, and gives your back the nice and smooth look. So you see, the bra is not just about your breasts, it’s also about how your back side might appear.
3. A skimpy bra –
You can have back fat if the back and wings of the bra are extremely skimpy. A wider back and sides will flatten your skin below fitted clothes. You will get a lower bulge. It’s always better to wear a bra with a wider back than something skimpy that causes fat.
Health and Lifestyle Reasons for Back Fat
There are of course many general health and lifestyle issues that cause back fat too. Here are some of the major ones. You should know these causes if you are trying to lose back fat fast. Take action now, because back fat could be a sign that you are carrying excess pounds in your body.
• Activity Level
A lot of us are leading sedentary lifestyles now. In other words, most of us are doing far less physical activity than what we ought to. The computer has worsened things. The body needs a source of fuel for all activities. It will first burn the stored sugar, and then use up fat. When you do not use the fuel, the metabolism of your body will cool down, and gradually over time, you will accumulate fat.
• Dietary Habits
It is essential for you to watch what you are eating and drinking too. Consider where your food products are coming from. Are you taking a lot of processed foods that have loads of preservatives and additives? Or are you on a diet of organic food that is food from natural sources? The kind of food you usually get at fast food joints are from packages – these are your fast foods. They often taste amazing, but these foods can never be healthy for you. They have a lot of calories, fats, sodium, added sugar and carbohydrates. Yes, your body needs them to some extent for proper functioning, but with these packaged foods, you will end up getting too much fat. And of course, a diet that is rich in calories, sugars and fats will give you back fat.
Sometimes medicines can also cause obesity and back fat. However, this is not that serious, as you can always get rid of lower back fat once you have stopped taking them. It’s just temporary. The main cause of fat throughout your body, including your back, is poor nutrition and a sedentary lifestyle. These are the common culprits.
Age and Back Fat
There’s another reason of back fat, and that is age. We all know that the skin’s firmness goes down with age. This happens to all of us and is a part of our natural aging process. And the skin can get even more spongy and soft if you gain weight.
Any form-fitting clothes you wear could cause indentation at the back. So if you are an older woman, and if you are asking how to lose back fat, then what’s the solution for you?
Don’t lose heart, as there are a few ideas for you. For instance, you may want to wear one of these camisoles instead of the bra. The camisole is smooth. Plus, it’s going to give you the support you need all the way to your waist.
How Can I Lose Back Fat
It’s good to know the reasons for all that back fat, but the more important question obviously is, how can you get rid of back fat? Here are some ideas for you.
But even before you go deeper into this section, it’s good to realize that it is not possible to lose fat from just one area of your body, even though it might seem to you that there is more of it concentrated in some particular body parts. If you have fat on the back side, it is likely that you have in other places too. Do the right things and you can certainly lose that fat. Take action now, because obesity is indeed very bad.
Exercises to Lose Back Fat
The most difficult thing about losing the excess pounds is that, you cannot concentrate on a specific body part and lose fat from it. You must train the entire body to burn fat. The results are visible all over. But, you can focus the toning and strengthening exercises on a single area. And you will lose fat too.
1. Pull-ups
Where it works – Back muscles, biceps
There are many muscles in the back. The pull-up sculpts and tones them all. The best is the normal pull-up, where you have to use your palms faced out and grip the bar. Do this twice in sets of ten. The chin-up pose, where your palms are facing you is easier to do. That’s a good one. But make it the second option, as it does not affect the biceps that much. Some other options for you are negative pull-ups, assisted pull-ups, and the TRX assisted inverted tow.
2. Push-ups
Where it works – Chest and back
Here you are actually working your chest. However, this can be a very good exercise to lose back fat too. You start in the standard push-up pose. Hands must be on the ground. You will be engaging the back as you get lower into a contracted pose. Lower yourself gradually. Keep your focus on the downward movement. Push up after holding for 3 seconds. Contract your chest as you do this. A couple of sets of ten each should be enough for a day.
3. Rowing machine
Where it works – Muscles in the legs and back
These machines have become very popular now. There is a good reason for this. It’s among the best back fat workouts. The rowing movement targets the back with perfection. So get on that rowing machine. You cannot do anything wrong here.
4. Dumbbell row
Where it works – Arms and upper back
Keep one of your knees on the table or bench. Keep some weight (3 to 5 pounds) on your hand. Now bend forward slightly. Your back should be flat. Pull your arm back as if you are rowing. Your upper back should contract, and the elbow should be at the side of your body as you are moving. Switch your arms after completing a set of 12.
5. Upper body cycle
Where it works – Triceps and back
Very few people use the upper body bike in health clubs. That’s good for you because you need it to fight lower back fat. It’s great for your back and triceps. 5 minutes is going to be enough on this. You will get better results if you can do it backwards.
Do these back fat workouts between two to three times every week. That should be enough. But remember, it’s not really essential to do all of them at the same time. Just pick three exercises from the five mentioned above every time you visit the gym. Focus on these workouts. You might want to vary a bit to achieve the best results, and to keep your sessions interesting.
With these back fat exercises, You will achieve better posture, and get a toned and sexy looking back. And yes, you will certainly be able to lose that back fat.
[Don't Miss: Simple Exercises to Reduce Belly Fat at Home]
Turn Up the Cardio
If you want to get rid of fat on back, then you have to consider cardio. The USDA or the US Dept. of Agriculture says that it’s essential to do cardio workouts at least five times in a week, and that, each session should be for at least 60 minutes. That’s an excellent exercise to lose back fat. You can of course make the cardio session more intense if you want to. Try interval training, alternating between recovery and pushing the body. This will give your body the “afterburn effect”, where your body will actually lose more calories after exercising. With this, you can end up losing 200 more calories throughout the day. In fact, you lose calories even when you are sleeping. This technique is better than your steady-paced workout.
How Can I Lose Back Fat with Yoga Poses
Consider yoga seriously if you want to get rid of back fat. Yoga asanas can help us,
• Achieve all-round fitness
• Relieves stress and provides inner peace
• Improve immunity
• Gives us more energy
• Help us achieve better posture and flexibility
• Lose weight including back fat
• Relieves stress and provides inner peace
• Improve immunity
• Gives us more energy
• Help us achieve better posture and flexibility
• Lose weight including back fat
Here are some yoga asanas that can help you lose that back fat. Spend between 30 minutes to an hour initially on your toga asanas. You can increase this gradually to a maximum of two hours daily. But stop doing an asana if you feel any pain.
1. Side Fierce
Where it works - Upper back, quads, and glutes.
How to do it – Stand while your feet are together. Inhale, as you bend the knees. Now lower the hips while raising your arms over the head. Now exhale slowly while crossing the right elbow to the outer part of the left knee. Keep your palms pressed together and push the bottom elbow against the thigh. You should try to rotate and lift the chest and increase the twist. Pull the right hip slightly, but make sure that both your knees are parallel.
Count to five and inhale after this, pressing your lift for lifting the torso. Exhale and cross the left elbow to the right outer knee. Count to five once more, breathing in.
2. Warrior
Where it works – Shoulders and back
How to do it – Stand at the top of a mat, keeping both feet together. Now shift your weight to your left leg, and put the right leg behind you. Try to keep your torso balanced parallel to the floor. Extend the arms in front of you straight. Draw the naval to your spine. Hold this position and count to three, breathing in.
3. Half Moon
Where it works – Sides of the torso and back
How to do it – Step the right foot forward, keeping it between the hands. Rise. Now open your arms, chest and hips to reach the Warrior pose. Keep the left hand on the left hip and try to stretch your right arm. Now shift your weight to the right foot and lift the left foot. Keep the right palm on the ground below the shoulder. Bend the right knee. Make sure that your weight is distributed evenly between your foot and right hand. Bring up your left arms while you are looking at the ground. Hold this and count to five, breathing in.
4. Straight-Arm Triangle
Where it works – Upper body and legs
How to do it – Step out forward with your right foot. Keep the right leg straight as you try to extend your right arm as far as possible. Reach beyond the right toes. Now lower your right hand and reach the floor. Keep it at the right shin’s front. Shift your weight back to the heels. Extend the upper hand over to your ears. Make sure that it is parallel to the floor. It should look like a triangle. Extend both sides of your ribs equally, and draw your navel to the spine as you are doing so. Hold this and count to five, breathing in. Do this one your left side after this.
5. Side Plank
Where it works – Arms, sides of your torso, abs and back
How to do it – Keep both your feet together. Make sure that your big toes are touching. Now move the right hand to your left. Roll over to your right while keeping the right heel down. You should balance on the outer side of your right foot. Take the left arm above you. It should be over the ear. Try to stay steady in this position and count to five, breathing in. Now repeat this on your left side.
6. Dolphin Plank
Where it works – Shoulders, arms, abs and back
How to do it – Start this as you are lying down on the mat. Raise yourself on both your elbows. Now take your feet to as far back as you can. Keep your body in a straight line. Your shoulders need to be above the elbows directly. Hold this position and count to five, breathing in.
[Also Read: Top Yoga Asanas To Reduce Belly Fat]
Important Tips to Get Rid of Back Fat
1. Shop well to shed the back fat
Did you know that you can also lose back fat by picking the right clothes? Yes, its true that this is by no means the best way to lose back fat. But this is nevertheless a smart move that can give you quick results. And it will make you feel more comfortable too. For instance, many women don’t wear the correct bra. It’s too tight for them. They will keep wearing the same bra, even though they are clearly out of shape for it. So get a new bra, one that fits you better. Don’t make this mistake. You will feel better in flattering clothes. There will be less stress during dressing. And you can get rid of lower back fat too.
2. Eat Smarter
Be smart about the food you take, how much you eat, and also when you eat it. If you are somebody who eats out a lot, then make an effort to restrict it as much as you can. Remember, processed fast foods are not good for you. You will not just add more weight, but this can cause other problems too. Try to cook a cleaner recipe at home with natural and healthy ingredients. Pick up a few fat-burning recipes for lunch, breakfast and dinner. For instance, you could prepare a spiced green tea, spinach and avocado, or a chocolate chia cherry smoothie. They are all yummy recipes. There are many other very good fat-burning recipes you could try.
Never skip the breakfast. And remember, do not eat too much during one of the meals. Eat less but more frequently throughout the day. Also, drop that alcoholic drink if you are into drinking. If you cannot, then at least, restrict this to a single day in a week, and do drink with moderation even on that day. With this, you can certainly fight the back bulge.
How to lose back fat for women is an important question for women. Many of them are asking it often as it’s quite a common problem. And of course, no woman, whatever the age, will like fat on their body. It looks bad, and shows poor health as well. Don’t feel sad if you are facing this problem. You can certainly lose that fat if you do the right things. So here’s your answer to how to get rid of back fat – get the right bra, wear the right clothes, eat good nutritious food, and do a few workouts. The back fat will go away.
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