How To Lose Back Fat? Causes & Solution

Most of the people are struggling with back fat and love handles which look you so ugly. If you are bothering with how to lose back fat. Make sure you read till the end so that you can carry all the good information right from here.

If you are serious about burning back fat, so there are a few things you can do. However, it is a little bit harder to remove back fat and love handles fat.

But luckily, fat on your back is unlike fat in some other areas of your body so there are various different ways to get rid of it.

But before you think about losing back fat, first up decide the best way for you to lose back fat, decide which area you are going to target.

Before I get into the topic, first understand what causes back fat.

What Causes Back Fat?

how to lose back fat

As we know that we all are predetermined to carry more fat in specific areas but there are various things can lead to back fat to worsen. Let’s see some common causes below.

1. Extra Pounds

Simply, if you have too much body fat%, this is a clear indication that you can carry a lot of back fat. Also, some people struggle with fat on their belly and love handles, while others are depressed by the size of their things.

These are the placed where fat accumulates too early and goes at the end. Back is another place after belly and thigh for extra fat to make it home.

Another thing about body fat is it changes with age and becomes worse if you are not active in your life or do not perform any physical activity, isn’t it?

2. Unhealthy & Bad Nutrition Diet

I think no one can miss out this term, especially, when it comes to losing fat from anywhere. This is one of the biggest factors and bitter truth that you’ve to keep in mind.

An unhealthy diet not only become you worse but also it can cause many health problems like blood pressure, diabetes, thyroid, etc. Remember, this is completely associated with your higher fat%.

3. Lack Of Using Muscles

This is one more reason for back fat is that back muscles are worked far less than the muscles on the front part of your body.

In fact, when muscles go unused, they start losing strength and accumulating fat and ds to a loss of definition and tone.

Make sure start doing back strengthening exercises in order to get rid of back fat.

4. Try to Spot Reduce

This is a very popular question that is it possible to reduce sport body fat? The honest answer not at all, it is not going to help you out instead of gaining because you will not hit other most important exercises which are important to lose fat.

Expert says you cannot reduce spot body fat. Unluckily, subcutaneous fat loss tends to be more generalized versus just the part is being trained says Lara Carlson, president of the New England Chapter of the American College of Sports Medicine.

In simple words, you cannot work only the one part of your body you don’t like that much, and expecting that it will disappear. So, change your mindset if want to burn lower or upper back fat.

Honestly, you need to adapt the whole picture of it including good strength training, cardio, good nutrition, etc. Ultimately, you have to reduce overall body fat by reducing your numbers of calories intake.

Learn More
7 Back Exercises
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How To Lose Fat Without Losing Muscle

Solution: How to Lose Back Fat?

As I mentioned above that no matter where you fat settles on your body, you have to follow a consistent exercise and diet plan program and this is the Mantra of every fitness success.

Here are the common ways that you should keep in mind including:-

1. Healthy Diet

No one can replace it whether your goal is to lose fat or gain. This is an integral part of our life, will help reduce back fat as well.

However, there is the another most important fact as I always say if you are my regular readers that cut back your calories. It means if you want to tone your body and burn back fat, you will need to reduce calories intake.

In simple words, subtract about 400-500 calories from your maintenance by figuring out daily maintenance calories using an online calculator.

This will give you a starting point to begin your fat loss journey. Also, eat a diet that includes plenty of lean protein to promote muscle growth.


As the more muscle growth, the more strong back muscles help improve a taller appearance and posture makes you look forthwith thinner. And you can easily reshape your back by building the muscles.

2. Well Balanced Diet

A lot of people make mistakes while choosing their meals. while balanced meals play a very important role to maintain or lose extra pounds.

No matter you are losing weight or even just trying to tone up your body, eating a good and balanced diet is as important as your correct form of exercise

This will help you ensure you are consuming most of the recommended nutrients each day, and a balanced diet is one that comprises each food group most days.

Moreover, you should eat a various variety of foods from each food group. In fact, when you restrict certain food groups or try to completely avoid them, you are putting yourself at risk of getting a lack of nutrients.

3. Exercise

How to get rid of back fat in no time

Exercise is vital to get your body back in shape. Without it, you will be having a hard time to reshape your body and strengthen.

Make sure High-Intensity Cardio exercise will aid you to burn more fat and calories as compared to regular cardio, can give you leaner and thinner around that area where you are holding most fat.

1. Waist Exercises:- If you want to rip the back of your waist, try simply doing exercises that strengthen the oblique abdominal muscles and also the erector spinae.

The muscles that run along the spine. These muscles help give shape the sides of your body and aid it to bend from side to side.

A side bending rotation exercise with or without weight will aid to strengthen and reshape the sides of your body. By laying on the floor, you can also do oblique crunches to target oblique abdominals.

2. Mid-Back Exercises:- This is wing-shaped muscles in the middle of your back are simply called the latissimus dorsi.

If you make this muscle stronger and tighter, they give your waist good appearance of being smaller.

Also, the lat pulldown is a very good exercise to make your lats stronger and create a triangular and toned shape.

3. Lower Back Exercises:- A back extension exercise will help you target the lower back and remove back fat. Remember, slouching back fat more noticeable.

In order to promote better posture and stand taller, do lower back exercise to strengthen the core and erector spiane.

4. Sleep 7-8 Hours

lose back fat fast

When you follow all the above steps the final step is sleep. Without taking proper sleep, won’t be able to recover your body properly resulting weak strength and hormone imbalance issue.

So, make sure take proper in order to live healthier life and of course lose fat.

Bonus Exercises You Can Include To Burn Back Fat

Here are the 7 exercises to get rid of back fat. Make sure before you start exercises, you should always warm up for about 5-10 minutes to prep your body for the workout blast. Here are the 7 common back fat exercises.

1. One Arm Dumbbell Row
2. Bent Over Barbell Row
3. Wide Grip Lat Pull Down
4. Underhand Cable Pull Down
5. Seated Cabel Row
6. Inverted Row
7. Bench Dumbbell Pullover

I hope this is useful to you, share your opinion about it. Have you ever faced back fat like me?


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About Manish Upadhyay

My health paradise is committed to bringing some change and awareness in human life about Health and Fitness related info based on science. Here i will provide you about workouts tips, medical conditions, lifestyle and fitness news articles, much more. Stay tuned!

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4 Comments on “How To Lose Back Fat? Causes & Solution”

  1. I enjoyed this…Informative to read, but I am not sure where to start. Which of your articles can you recommend I read next?

  2. This is topical insight for my crowd, so I’ll share this article and you should probably get a few extra subscribers. It’s better than anything else out there discussing this topic. Thanks for the inspired info!

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