Are you trying to lose that stubborn fat on your back? It is particularly difficult to lose fat mass and tone this area of the body. The best way to reduce excess fat and make your back look leaner is to reduce your overall weight. By losing weight in general, you can also get rid of the fat on your back, as well as on other parts of your body. A weight loss plan, an adequate diet and targeted physical activity can make you feel more comfortable, give you a slimmer silhouette and give you a more toned back.
Steps
Method 1 of 3: Eat Healthier
Step 1. Cut down on calories
If you want to give your back more muscle tone and reduce fat, you need to decrease the overall amount of body fat. By limiting your daily calorie intake you can lose weight.
- Track your calorie intake for a few days. Use a food diary that you find online or a smartphone application that can help you, in this way you have a reference base to start from.
- Eliminate about 500 calories from your typical average daily consumption. This is an easy way to lose weight and get rid of excess fat.
- By reducing around 500 calories per day you can lose weight on average 0.5-1 kg per week.
Step 2. Eat balanced meals
Whether you want to lose weight or just tone up your body, you need to eat a balanced diet. This way you can be sure you are consuming most of the recommended nutrients every day.
- By balanced diet we mean the intake of foods belonging to all the main food groups; in addition, you should also eat different varieties of foods from each group.
- If you reduce your consumption of certain food groups or avoid them completely, you risk suffering from nutritional deficiencies.
Step 3. Focus on Lean Protein
They are essential for losing weight, they also help you feel full, speed up your metabolism and provide support for lean muscle mass.
- Eat 80-120g of protein (the size of a deck of cards) with each meal to get the recommended daily amount.
- Lean protein sources are low in fat, so they're perfect for your weight loss plan.
- Choose foods like poultry, eggs, low-fat dairy, lean beef, fish, legumes, and tofu.
Step 4. Eat fruits and vegetables
Plant products are low in calories, but very rich in vitamins and minerals. You should make sure that at least half of your meals and snacks are fruit or vegetable based.
- It is generally recommended to eat about 5-9 servings of these foods each day. Eat 1 or 2 at each meal and snack to achieve your goal.
- Both fruits and vegetables are great foods to include in your diet plan, as they allow you to feel full while consuming very few calories.
Step 5. Choose whole grains
If you want to eat grains, opt for 100% whole grains. These foods are rich in nutrients and make the diet even healthier.
- Whole grains are high in fiber, protein, and other important nutrients. They are great for the digestive system and can prevent colorectal cancer.
- Doctors recommend that at least half of the grains consumed be wholemeal.
- Choose foods like quinoa, rice, oatmeal, wholemeal pasta, and bread.
- Limit the amount of foods made with refined or processed flours or grains.
Method 2 of 3: Reduce the Appearance of Back Fat
Step 1. Check your bra size again
If it's been a while since you last measured to find the right bra, or you've lost weight or gained weight, it's probably time to reassess your size.
- If the band is too tight, it penetrates the skin, forming unpleasant "rolls of fat". Also, when the bra is too tight it can hurt and cause pain during the day.
- Go to a corsetry or lingerie center for help. Many of these stores offer their customers a free measurement service to find the right bra size.
- You should also try different types of bras. Some have been specifically designed to hide unwanted fat and are usually even more comfortable to wear during the day.
Step 2. Avoid clothes that are too tight at the waist or back
Tops that are too tight, those that expose large areas of skin or those of sheer fabric can highlight the presence of fatty deposits on the back. Choose clothes that allow you to have a less "rounded" appearance and that help camouflage these annoying imperfections.
- If you can divert the gaze of the viewer by hiding the "problem" areas and highlighting your best points, people probably won't even notice that you have rolls of fat on your back.
- Among the elements to be eliminated consider: tight belts, tight bras, jeans whose waist "overflows" with excess fat and so on. All these items of clothing draw attention to fat.
- For example, you can wear a loose top or blouse with a bright skirt to draw attention to the bottom, or you can choose a simple shirt and drop earrings to get the opposite effect.
Step 3. Purchase supportive tailored clothing
You can buy undergarments and bras designed to lift and harmonize your entire upper body. These garments are especially useful if you want to mask back fat for special occasions.
- Look for supportive clothing like bras and corsets. They provide the necessary support in the upper body area, but at the same time reduce and "smooth" any bulges and "rolls" both on the back and in the abdominal area.
- In addition, these underwear also allow outer garments to fit better and to "fall" naturally on the body.
Method 3 of 3: Exercise to Minimize Back Fat
Step 1. Do interval cardio exercises
This type of physical activity is an important aspect of your weight loss plan. While not necessarily specific to the back, "calorie-burning" exercises help reduce fat throughout the body.
- By definition, interval cardiovascular exercise increases heart rate by speeding up the pulse during and after high-intensity intervals.
- Insert two minutes of strenuous cardio activity between two strength exercise sessions to try and burn calories quickly. Try running, jumping jacks, elliptical biking, track cycling and skipping.
Step 2. Do the "T-lifts"
This exercise is particularly suitable for the upper back and for that particularly difficult to treat area around the bra band. To start:
- Bend your knees slightly and lower your torso until it is parallel to the floor. Work your abdominal and gluteal muscles to keep the position stable.
- Hold a light dumbbell in each hand. Bring them together towards the floor with your palms facing forward.
- Keep your arms in a straight line and slowly raise the weights to shoulder height (with your arms parallel to the floor) and then lower them again in a controlled motion.
Step 3. Do deltoid exercises
They are particularly suitable for getting rid of back fat and giving it back tone. To perform them:
- Hold a light dumbbell in each hand. Place your feet hip-width apart and bend your knees slightly. Tuck your upper body down at your hips until your back is parallel to the floor.
- Place your palms facing each other by bending your elbows so that your arms form a 90 degree angle.
- Lift the weights up to shoulder height so that your arms are parallel to your back; then slowly lower the dumbbells.
Step 4. Do pull-ups
Both normal and assisted ones are perfect for toning the upper back (and arms). To start:
- Place both hands on a bar well anchored to the walls, taking care to turn the palms towards you.
- Firmly grasp the bar as you slowly raise your body until your chin passes the bar. When finished, return to the starting position in a controlled motion.
- If you can't do regular pull-ups, try using the assisted pull-up machine at the gym. You will need to kneel on a bench and then slowly lift yourself up.
Step 5. Do planks with arm raises
This exercise manages to strengthen the whole back and torso. If you add side lifts, you can work mostly on the upper back muscles. To perform them:
- Take the plank position with your arms outstretched. The hands should be aligned with the shoulders and be straight. Feet should be hip-width apart.
- Try to keep your pelvis and torso still as much as possible and lift one arm up to shoulder height.
- Return your hand to the ground and repeat the exercise with the other arm. You can add some very light weight to make the exercise more challenging.
