A spare tire around your middle that forms a muffin top above your waistband may make you self-conscious when you’re in and out of clothes. You desperately want to slim this area down, but the way your body gains and loses weight is a set pattern — you can’t target certain places for loss. When you embark on a total-body weight-loss routine, however, your love handles and lower back fat will reduce as you lose weight all over. A diet that emphasizes moderate portions of whole, unprocessed foods and total-body cardiovascular and strength-training exercise is your best way to fight this stubborn extra fat.
About Lower Back Fat and Love Handles
This pinchable fat of your love handles and lower back is likely subcutaneous fat that sits just under the skin and can be notoriously stubborn to lose. Subcutaneous fat may be unsightly and annoying, but it’s far less dangerous than the firmer visceral fat that expands your middle.
Your love handles and low back fat may have become more noticeable lately as visceral fat widens your waistband. This fat weaves in and around your internal organs and releases inflammatory compounds that increase your risk of type 2 diabetes and heart disease. A good indication that you have too much dangerous visceral fat is if your waistband measures greater than 40 inches as a man or 35 inches as a woman.
1. Cut back on calories.
If you want to tone your back and reduce back fat, you’ll need to reduce your overall body fat. Cutting back on the calories you eat each day will help you lose that excess fat.
Take a few days to track your calories. Use an online food journal or smart phone app to help you. This will give you a starting point.
Subtract about 500 calories from your typical or average daily calorie intake. Cutting out this many calories is a good way to lose weight and excess body fat.
Restricting calories by about 500 calories each day generally results in a weight loss of one to two pounds per week
2. Choose a Sensible Diet Plan
Choose a diet plan that focuses on whole, unprocessed foods. Include lean protein, low-fat dairy, whole grains, vegetables, fruits and unsaturated fats. You may cut back on serving sizes of these foods, but avoid cutting them out altogether. Ultimately, you want to eat fewer calories than you burn every day – a deficit of 500 to 1,000 calories per day allows for 1 to 2 pounds of weight loss per week because a pound of fat equals 3,500 calories.
Make sure your specific diet provides you with enough protein to help you feel full and prevent the loss of muscle mass that often happens when you reduce calories. Research published in the British Journal of Medicine in 2012 determined that people trying to lose weight benefit from at least 0.6 gram of protein per pound of body weight per day.
An easy way to control portions and calorie intake is to fill half of your plate with watery, fibrous vegetables or fruit, a quarter with whole grains and the last quarter with a lean protein. Don’t become overly concerned with the exact ratio of protein, fat and carbohydrates you consume, though. A study published in a 2012 issue of the American Journal of Clinical Nutrition compared the weight-loss benefits of diets that emphasized different macronutrients, such as high protein or low fat. The results showed no significant difference in the effects of any one diet on body composition or abdominal fat after six months — all participants lost similar amounts of subcutaneous and visceral fat.
Exercise for Fat Loss
A combination of regular cardio workout routines and targeted strength moves will do the trick. Genetics play a role in where you store fat, but the upper back is also a tough area to hone in on, says Brian Shiers, a personal trainer in Los Angeles.
Many of the moves you do every day, such as swinging a tennis racket or carrying bags, are done in front of your body, working the chest instead of the back. Plus, most women don’t work their back muscles in their usual home workout. To refocus your routine, do cardio for 30 to 60 minutes on most days of the week.
Activities such as rowing and boxing with a bag will help tone back muscles and burn fat all over, which makes a great exercise for back fat. Try this calorie-blasting rowing machine workout. In the weight room, bent-over flys work muscles in the upper back and are an ideal exercise for back fat reduction.
Hold a dumbbell in each hand and bend over at your hips. Then, draw your arms out to each side, raising them to shoulder height. With 2 or 3 sets of 8 to 12 reps of these added to your cardio routine, those bra bulges should start to vanish in about a month and you’ll be proud to bare your sexy, sculpted back.
Eliminate unwanted back bulge, starting today, with workout routines that focus on helping you lose back fat, pronto.