How To Get Rid of Stubborn Back Fat

There is nothing more frustrating than dealing with stubborn fat pockets when you are trying to slim down. Depending on the person and body type, you can have stubborn fat on your stomach, thighs, arms, love handles, and back, but, you can cut it down by maintaining a healthy workout schedule and building healthy eating habits. When focusing on stubborn fat areas, you must remind yourself that spot reduction methods aren’t necessarily helpful. Instead, you need to work on losing overall body fat.

What causes back fat?

Back fat, like most other areas of fat, can be caused by a number of reasons. Sometimes, genetics can play a hand in building up those love handles you hate. Some people are just more prone to gaining fat in particular areas than others. The main reasons that causes back fat are a lack of exercise and use of muscles. If you gain weight in one area, you gain weight everywhere. So if you’ve noticed that you’ve gained some weight recently, chances are you have a little more back fat than you are used to.

How to reduce back fat

Reduce Calorie Intake

If you are consuming fewer calories than you burn on a daily basis, you’ll be burning more calories than you ingested, which means you will be on the road to losing weight. Even lowering your calorie consumption by 300 calories can make a the difference! If you are unsure how many calories you should be eating in a day to begin, here’s a general rule of thumb – 15 calories per pound per day if you workout less than 30 minutes a day, and 15-20 calories per pound per day if you workout 30-60 minutes a day.

Lower your sodium intake

The truth is, salty foods make us retain water, which in turn leaves us feeling bloated. In short, cut out the excess sodium! Cutting back on processed foods can help you reduce your sodium intake.

Try to reduce the number of carbs you consume in your diet

We all love carbs. I mean who can resist delicious bread, fries, cookies, etc? Again, you do not have to ban these foods from your diet, but the more you cut back on them, the faster you will see results.

Drink water

This goes without saying but a huge part of being successful on your weight-loss journey is hydration. Make sure you drink the appropriate amount of water everyday. The general rule of thumb is to drink 1/2-1oz of water per pound (of your weight), per day!

Opt for fiber-rich snacks

Swap your everyday snacks for wholehearted, fiber-rich options like avocado, nuts, chicken, eggs, or delicious greens. The goal is to keep you fueled and satisfied with essential nutrients.


Exercise Is probably the most obvious solution of them all. We all struggle to workout some days but the truth is, if you seriously want to lose back fat, you need to stick to a solid exercise routine. Remember to bump up the cardio as well!


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