How Get Rid Of Back Fat Fast

Wondering how to get rid of back fat? You're not alone. An average of 2,900 people search for 'back fat exercises' every month, which is why we've decided it's high time for an honest and open chat about the topic. First things first, if you're struggling with excess back fat, chances are it's a totally natural (and common—nearly 3K searches for back exercises a month, people) issue, but back fat could also be associated with insulin resistance, high testosterone and low carbohydrate tolerance, as well as increased risk of diabetes, PCOS and infertility, so if you've been battling with it for as long as you can remember, it might be an idea to see a GP.

But don't let panic set you down the wrong path – if you've only tried to get rid of back fat the same way you've attempted to lose body fat or get rid of belly fat – with unsustainable crash dieting or short-lived exercise routines, that could be exactly where you're going wrong.

The best way to achieve a healthy body composition and deal with excess fatty deposits is by adopting healthy habits that make your life better, not smaller. This means not cutting out any food groups or suffering through a workout you hate (more advice on "back fat exercises" to come), K?

But, and this is very important – back fat, like anything to do with your body – does not determine your worth or beauty. Never has, never will. What is important is maintaining a healthy relationship with yourself, food and exercise. If for you, that includes learning how to lose weight well, which, FYI, includes building strength, then we're here to help you do it safely, for good

What causes back fat?

'Back fat accumulates slowly over time,' says elite PT and former 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. This is due to something called somatopause, the phenomenon of declining growth hormone levels as women age. Lower amounts of growth hormone make it harder to build new muscle and maintain what we have already. In other words, what were once back muscles, could naturally turn into back fat and upper body fat.

Besides that, lifestyle causes can include:

🔹️Eating excess sugar or salt (which can contribute to inflammation in the body)

🔹️Eating too many calories (understand how many calories your body requires before even beginning to tot up food maths. A widely used approach is counting macros)

🔹️A sedentary lifestyle

🔹️Natural ageing process

🔹️Poor posture, which can make softer areas more obvious to you

Moreover, not using your back muscles can contribute to a loss of strength and tone as, unlike those on the front of the body, the muscles that run along your back – e.g. the glutes, hamstrings and back muscles – can go neglected unless you consciously strengthen them.

Sometimes the issue isn’t fat distribution but posture, which emphasises any lack of tone by allowing softer skin to wrinkle and bulge.

The fact of the matter is that you can’t spot reduce body fat. No way, no how. Neither diet nor exercise will equate to spot losing back fat – and that goes double for those suspect internet sources that claim their "back fat exercises" get results in 7 days.

Rather, to strengthen softer parts and reduce your overall body fat is a process. It's not working to achieve long-lasting results because ultimately, that's a good sign that you're in a healthy routine.

We're going to walk you through how to do it safely and sustainably.

Watch the video exercise below 

Healthy diet tips to get rid of back fat safely.

Hope suggests incorporating the following seven foods into your fat loss diet:

🔹️Avocados: help you feel fuller and more satisfied for longer

🔹️Eggs: stabilise blood sugar levels and reduce cravings

🔹️Chickpeas: high fibre food to help with gut health

🔹️Almonds: provide a combination of healthy fats and protein

🔹️Milk: the whey protein in milk contributes to satiety and balanced blood sugar

🔹️Salmon: oily fish supports healthy insulin function which contributes to a healthy weight

🔹️Green leafy vegetables: high fibre and packed with micronutrients

However, advises Hope, 'while these foods are helpful in contributing to satiety and managing blood sugar levels, no one food will cause fat loss. Fat loss is a combination of diet, sleep, exercise, lifestyle and stress among many other factors.'

You can also forget losing back fat fast—as we've said, it's about cementing long-term, sustainable habits. Getting rid of back fat in, say, two weeks, might give you a quick-fix, but chances are you've a) restricted yourself nutritionally in the process, or b) gone hell-for-leather in the gym and are close to burnout. The upshot? You'll crave unhealthy foods and become too exhausted to exercise, so the fatty deposits you've worked hard to lose will be back in no time.