Tue. Aug 9th, 2022

How To Get Rid Of Back Fat

You have been trying to lose that excess body fat for so long yet you still don’t see the desired results and you are pretty agitated about that. We already see the root of your problem – you are approaching the body weight losing process as it is a duty, and not a lifestyle change that is there to stay.

You can’t expect overnight results. It didn’t take a few weeks to come to the point you are at either. On the other hand, the fat burning process shouldn’t be a burden and with only a few habit changes, you will be able to effectively reach the desired results and be satisfied with yourself.

One of the biggest issues in the fat burning process is that fat is not burned evenly, and in most cases, there is that one area of the body that is more stubborn. While this depends on your genetics, the three most common areas are back, belly, and thighs.

While you can’t force your body into effectively burning fat from only these areas, you can still do everything in your power to boost your metabolism and target those areas through a number of different exercise regimes. Without further ado, let’s get into how to lose back fat and what is stopping you from obtaining the body of your dreams.

Where Is Back Fat Situated and What Is the Cause Of It?

The back is one of the most common areas where excess fat is stored. Talking about back fat, there are three different parts where fat can be stored – upper back, mid-back, and lower back. The best way to identify the trouble spot is by standing tall and looking at yourself in the mirror. Applying the so-called pinching method may work as well, especially if you want to get an overall idea of how much excess fat your back is holding. But what is causing the excess back fat in the first place?

There are a few reasons why your back may be holding that excess fat. Firstly, it is lack of use that affects your posture and your overall back strength. If you spend a lot of time sitting without ever exercising your back, including the main muscles around the spine as well as lower back and latissimus dorsi area, chances are your back will be an excellent region for your body to store fat in.

On the other hand, the most common reason for your body storing excess fat around your back is genetics. Chances are you are eating an unhealthy diet rich in refined sugar products and trans fats and all of that is resulting in a fatty back. The Stop Fat Storage program provides excellent insight on how to approach the back fat burning process and what the habits are to avoid. After going over the main reasons for back fat, it is time to suggest a few ways to treat it.

Strategies to Lose Excess Back Fat

As we mentioned above, spot fat burning is not possible. Still, you can do everything in your power to exercise that body part, giving it a more toned and slim look and boosting your metabolism in a more effective fat burning process. There are two main principles, and one possible strategy for losing excess back fat.

Starting off with the diet, you should know that your eating habits are the most important factor in losing back fat and that the extra ice cream cup you had last night is the reason why you are having trouble with excess fat. The main goal is to cut down or completely exclude refined sugars from your diet while basing it on food sources that include lean protein, healthy omega 3 and omega 6 fats, as well as complex carbs and soluble fiber.

Eating more grains, fruits, and vegetables, fish, as well as eggs and certain kinds of meat will lead to a faster metabolism and an overall healthier body. Last but not least, you shouldn’t forget the importance of water intake and up it to at least 8 glasses of water a day.

Along with that, you should start implementing an effective exercise program at least a few times a week. It should include both body weight or weightlifting exercises, as well as a set of cardio exercises that result in at least 3 or 4 x 45 minutes of workout every week.

You can target your back by doing a number of back-related exercises including shoulder strengthening, waist and oblique exercises, as well as mid- and lower-back exercises that include back extension crunches, pull-ups, and lat pull downs. The whole idea is to make your back stronger and achieve the slimmer look through increasing the muscle mass and burning excess fat through the perfect combination of adequate exercise and diet. The Stop Fat Storage is an excellent guide when it comes to what to eat and how to exercise during the fat burning process.

Lastly, there are a number of surgical and non-invasive procedures that could be effective if your back simply doesn’t want to let go of that excess fat. Still, you should know that all of these procedures come with side effects and not every person will have the same effective reaction to them.

The most common back fat losing procedures are liposuction but we recommend the safer CoolSculpting method which doesn’t include any kind of surgical intervention but rather focuses on your body’s ability to burn fat through applying cold temperatures (controlled) to the troublesome areas.


You have been trying to get your body in shape for a few months now … or maybe even a couple of years, yet the desired results are still missing. There is that one spot that doesn’t want to let go of the excess fat. In most of the cases, it is the back that is quite stubborn and while you can’t target only one region when it comes to fat burning process, you can still apply a number of strategies and boost your metabolism in doing so. Follow the above-mentioned tips and stay positive – you will start seeing the rewards sooner than you think.