How do I get Rid of Back Fat?

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  • Written By: B. Miller
  • Edited By: Andrew Jones
  • Last Modified Date: 31 October 2019
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Back fat can be persistent and difficult to eliminate. However, with patience and hard work, it is possible to get rid of back fat. Though it is possible to target specific areas for toning and strengthening muscles, it is typically not possible to focus weight loss on one specific area of the body. For that reason, to get rid of back fat or any extra weight on the body, aerobic exercise is an absolute necessity.

Aerobic exercise increases the heart rate and encourages the body to burn off stored energy and, by default, stored fat. Swimming, jogging, brisk walking, or bicycling are all excellent aerobic exercises for burning fat and increasing physical fitness. Swimming is especially helpful when trying to get rid of back fat, because it helps to tone the muscles in the back as well. It is best to aim for 30 minutes to one hour of aerobic exercise per day.


Obviously, your diet also plays a large role in your weight. When trying to lose weight from your back, or anywhere else in your body, it is important to eat a healthy diet. This means eating lots of fresh fruit and vegetables, whole grains, and lean protein sources. Remember to drink enough water as well, both when you are exercising and on a daily basis. When trying to get rid of back fat, remember to set realistic goals for yourself. It won't help if you eat too little, exercise too much, and get burned out before seeing any results.

Strengthening and toning the muscles in the back may play a role in reducing back fat. In addition, once the extra weight has been lost from aerobic exercise and changes in your diet, you will have beautifully sculpted back muscles and excellent posture. Some machines at the gym are designed to target the back, such as the rowing machine and the upper-body ergometer. A trainer at a gym will also be able to show you specific exercises that target the back, such as arm and leg lifts or back extensions. Examples of these exercises may also be found by searching online.

While you are still working to get rid of back fat, there are ways to minimize its appearance. If your are a woman, make sure you are wearing a properly fitted bra. A tank top or camisole worn on top of the bra, and underneath your shirt, can make your back look smoother. Practice standing up straight, because good posture will also minimize the appearance of back fat.


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Post 3

@umbra21 - Often when people talk about how they want to get rid of back fat or fat from some other specific part of the body it makes me think they need to work on their self esteem a little bit anyway. There are some things you can change about your body and some things you can't and people should definitely try to be healthier and fitter if they can, but focusing on a particular body part isn't healthy.

There's just no way to know whether you are going to end up with a body you'll be happy to look at in the mirror at the end of all your exercising and dieting unless you make sure you love it at the beginning as well.

Post 2

@pastanaga - Working on your core is definitely a good thing, but overall toning is also important and just doing stomach exercises alone isn't going to make that much difference to the appearance.

I would recommend that people do a full body exercise routine, like Pilates or yoga and then pair that with cardiovascular exercise to get the heart pumping and burn off calories.

The article author is definitely right that you can't just target a particular area of the body and try to improve it in isolation. Everything is connected and everything should be improved together for the best results.

Post 1

Posture is particularly important if you're concerned about the appearance of your back (and in general) so it's something I would work on if it's not already good. Often what people need is to strengthen their core muscle groups in order to get better posture and doing this is basically good for almost every other aspect of health and well-being as well.

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