How to Lose Back Fat Naturally | Easy Tips to Lose Back Fat

How to Lose Back Fat

Do your back bulge around your bra area makes you feel embarrassed in front of your partner. Does it refrain you from wearing your favorite backless dress?

How to Lose Back Fat

How to Lose Back Fat

The most important reason behind back fats is overweight. Other causes include irregularity in exercising, poor eating habits, Hormonal imbalance, certain diseases, and medications. Back fast may also be a hereditary problem. You must be looking for ways to get rid of it soon. Do not worry anymore and follow the tips given below in this article genuinely.

Easy Tips to Lose Back Fat

1. Bump up the cardio-

Exercising for 30 minutes 5 times in a week is the best way to lose back fat. You do not need to go to the gym and sweat for this. Try simple cardio exercises such as swimming, running, rowing, biking or just jogging. These exercises not only burns the calories but also strengthens the muscles of your back and tones up the body. These exercises also reduce the risk of heart diseases, lowers the level of cholesterol, prevents osteoporosis and improves the function of the heart. Cardio exercises help you to lose fat all over the body and not just in a particular body part.

2. Interval training-

You may also try interval training if you want to burn fat quickly. It is defined as performing high-intensity exercises for 30 seconds to several minutes and then in between there is a bout of low-intensity exercise or no exercise for a minute or two.

One of the examples of interval training is, running vigorously for several minutes and then returning to a comfortable pace. Run at a relaxed pace for about 5 minutes and then speed up your running pace. Run like this for about 15- 2o minutes.

3. High-intensity exercises-

High-intensity exercises may make you breathless and to sweat. It amplifies the benefits of cardio workouts, improves the cardiovascular health and also speeds up your metabolism.

High-intensity exercises

High-intensity exercises

It is better if you do additional 5-minute warm-up or cool-down along with high-intensity interval training.
Adding certain moves to your exercise that sculpt your back, obliques and shoulders are also beneficial. Try some posture improving exercises such as body-balancing back exercises under the proper guidance of your trainer.

4. Yoga-

Yoga is also very beneficial to lose back fat as it strengthens and tones up your sides and back. But practice yoga postures only under the supervision of your yoga teacher.



5. Diet to reduce back fat-

Now come to the diet part. Eating right food in the right quantity is very important if you want to lose fat. If you cut down 500 calories per day. Then, along with regular exercise, you can lose almost one pound in a week. This, in turn, will reduce your back fat.

But, this does not mean you should starve because if you fast the metabolic rate of your body decreases and this reduces the burning of the fat. Neither this means that you stop taking carbohydrates in your diet because your brain derives energy from carbohydrates.

It is better you include complex carbohydrates in your diet. Eat whole grains. Try to maintain 1200 calorie diet as it is the minimum calorie requirement of the body to perform a vital function. However, the calorie requirement of a person may vary according to his work, height and weight.

Add variety and colours to your diet. Eat at least three serving of fruits and 3-4 vegetables to your daily diet. Avoid fruit juices as they do not contain fibre, better eat the fruit as a whole. Recommended protein intake depends on your body weight.

Ideally, 1g protein per body weight is supported. So, aim to take 21-28g of protein every day. Some of the most abundant sources of protein are legumes, dairy products, fish, eggs, and poultry. Also, make a habit of drinking about 3 litres of water per day. It is better that instead of having 2-3 large meals, divide it into 5-6 small meals. This will promote metabolism.

The more the rate of metabolism more is the burning of fats. Limit the intake of fatty foods. Shift on to healthy fats to full fill the daily requirement of fats. A few sources of essential fatty acids are walnuts, almonds, flax seeds, olive oil, and eggs.

The healthy amount of fats if you are trying to lose weight and back fat depends on upon the total calorie intake. Do not consume more than 25 to 30 percent of total calories from the fat. Avoid saturated fats, trans-fats, caffeinated drinks, alcohol and refined sugar.

Remember spot reduction never works. To reduce back fat you need to make extra efforts to concentrate on your exercise regime. Also making changes in your diet is very important to get the desired result fast. This will tone up your back and reduce fat all over in a healthy manner.

Dr. Ritu Kumari Gupta
Dr. Ritu Kumari Gupta:  Professionally a homeopathic doctor and a dietician Dr. Ritu Kumari Gupta is passionate about writing health and parenting blogs. She believes in holistic approach towards health and well being.