There are a lot of factors that lead to the storage of fat in the back. This can be due to genetics or due to your lifestyle. So, if you have back fat and you want to shed it, then you have come to the right place.
How To Get Rid Of Back Fat?
Here in this article, we are going to discuss some great ways by which you can reduce your back fat in an effective and efficient manner. The combo of a nutritious diet, being in a calorie deficit, and having a good workout routine can work amazing for reducing your back fat.
Cut down your calories
If you want to lose your back fat, then it is essential for you to be in the calorie deficit. Cutting down on calories is really a great key for losing back fat. You need to know that the healthy number of calories in adults ranges from 1400 to 3200 per day. The number of calories you have to eat to lose weight depends on your age, sex, weight, and height.
Decrease your sodium intake
If you feel more bloated than usual, then the fat is not the issue because the main issue is water weight. When you regularly munch on the slaty foods, then it can lead to retention of extra water, which adds to the bloating of the stomach and the back. So, you need to cut down on eating a higher amount of sodium. The processed food and junk foods are the on which have a high amount of sodium, so limiting this food can be the right option for you.
Have a healthy diet
It is important for you to eat green vegetables and fiber-rich foods. This food helps in keeping you healthy, and they have fewer amount of calories also. We all know that high-carb food and starchy food are very delicious in taste, but the thing is that they are full of sugar and high in calories. So, make sure you are eating home-cooked food, which is good for your health.
Drink more water
You need to understand that some of the time s when you think you are hungry, it is not because you are actually hungry. It can because of thirst also. So, staying hydrated is one of the best ways by which you can feel satiated. Having 2.5 to 3 liters of water is recommended for people to stay hydrated throughout the day.
Exercises for losing back fat!
Side plank crunch
For doing this exercise, all you have to do is keep your left elbow on the floor and keep the right hand at the back of your head. Now you have to lift up your hips and make sure you are squeezing the core. Now bring your right leg in the form of your shoulder and give the right elbow a little tap. Now go back to the starting position. It is advised to repeat this exercise 10 to 15 times on each of the sides.
Superman is one of the most effective exercises by which you can lose your back fat. You just have to lie down on the flow with your arms and legs both outstretched and head of the floor. Now you have to lift your head, arms, and legs slowly along with pushing your upper back off the floor. Now hold this position for about a few seconds, lower down your back, and then repeat it 10 to 15 times.
If you want to lose your back fat fast, then there is no better exercise either than the plank. For performing plank, you have to start with keeping your elbows on the floor and underneath your shoulders. Now you should keep your feet apart up to the width of your hips. It is advised to you that you should keep your back flat and neck in a neutral position. While holding this position, you should squeeze your back, core, and glutes for like 60 seconds. Repeat this exercise as per your convenience, and you can also break down the timing of holding the plank. So, these are some of the diet tips and exercises by which you
Dr. Jase Neo earned his MS and Phd degree from Columbia University. His interests are centered in general health, mental health, and he is also an accredited cognitive behavioural psychotherapist. He has written articles on the connection between socioeconomic status and health, homelessness, violence, stigma, and discrimination. Now he is researching health disparities by race or ethnicity and socioeconomic status.