During weight loss, back fat is a significant obstacle for many people due to its unique location, which is less responsive to conventional exercises. Are there any effective ways to reduce back fat and maximize the burning of excess fat accumulated in this area? We will suggest the most effective and safe ways to reduce back fat in the article below.
Causes of excess fat accumulation in the back
There are many reasons for the formation of back fat that you need to be aware of:
Lack of exercise
Lack of exercise is the primary reason for decreased endurance and the main cause of excess fat accumulation on the back and other parts of the body. The underlying reason stems from the excess calories consumed after eating. Over time, because they are not metabolized, they accumulate into excess fat with strong bonds that are difficult to break down.
Wearing the wrong bra
The second unexpected cause of back fat formation is wearing the wrong bra. If you choose a bra that is too tight, the straps and band will constrict and push the excess skin upwards, causing excess fat in the back area. Meanwhile, a bra that is too loose also has the opposite effect. Because the bra is too loose, the breasts are not properly supported, causing sagging skin and fat accumulation in the waist and back. From this, you can deduce an effective way to reduce back fat: find a bra that fits your size. Because it fits properly, the bra will not leave marks on your body and will prevent the accumulation of excess fat on your back and waist. In addition, the material of the bra also plays an important role; you should choose bras that are soft and breathable, which will keep your skin healthy and provide comfort without feeling stuffy when you are active.
Eating Habits
Eating habits have a significant impact on your body shape and health. Therefore, if you have an unhealthy diet, consuming too much fatty, sugary, and carbohydrate-rich foods, you will experience uncontrolled weight gain and obesity. In these cases, the best way to reduce back fat is to adjust your diet and calculate your calorie intake to suit your body type.
Besides the three main causes mentioned above, age, body type, and genetic factors also play a significant role in the formation of back fat. Identifying the cause of back fat helps you easily find a more effective and thorough method to reduce fat in this area.
How to reduce back fat through a suitable diet
As mentioned, nutrition plays a huge role in determining our body shape. Therefore, the best way to reduce back fat is to adjust your diet to be scientific and appropriate:
Reduce calorie intake
To reduce back fat, you can do so by reducing the amount of calories you consume. However, this weight loss process should follow certain regimens, avoiding shortcuts that can harm your body.
According to experts, reducing 500 calories in your daily diet is considered reasonable. With this method, you can lose a maximum of 0.5 kg per week. The excess fat lost may be distributed evenly throughout the body. However, if combined with exercises specifically for the back, this method can also help you maximize the reduction of excess fat accumulated in the back.
Eat a balanced diet
Negative ways to reduce back fat, such as drastically cutting back on food portions, can cause stress, fatigue, nutrient deficiencies, and a weakened immune system. Instead, doctors encourage you to lose weight in a healthier way, cutting down on calorie intake while still ensuring adequate nutrients in your daily meals. Specifically, you need to provide sufficient amounts of the following nutrient groups:
• Protein: You should supplement 21-28g of protein daily through common foods such as fish, eggs, meat, seafood, beans, etc.
• Supplement with vitamins and minerals through healthy grains or weight-loss supplements.
Increase fiber intake
Fruits and vegetables are foods rich in fiber, which is very beneficial in promoting weight loss. Fiber plays a significant role in promoting the body’s fat-burning process. Fiber-rich foods increase feelings of fullness, curbing the habit of snacking and consuming excess sugar and fat. In addition, fiber is also known for its ability to increase the activity of the digestive system and release excess energy.
Effective back fat reduction exercises
Besides nutrition, the most effective way to reduce back fat is through exercise. And one thing you need to keep in mind is that to reduce back fat, you also need to lose weight overall. Therefore, choosing weight-loss exercises for the entire body, such as cardio, will help you reduce back fat faster. Below are some quick and easy exercises to reduce fat that you can refer to:
Burpee Exercise
The Burpee is one of the great ways to reduce back fat that you should consider. Besides reducing back fat, this exercise also has a significant impact on overall health and increases body endurance:
How to perform:
• Step 1: Stand straight, feet shoulder-width apart, arms raised above your head.
• Step 2: Lower your body into a squat position, placing your hands on the ground in front of you while slightly lifting your heels.
• Step 3: Keep your hands fixed, use your hands as a pivot, then jump your legs straight back, bringing your body into a push-up position.
• Step 4: Perform one push-up.
• Step 5: Jump up while bringing your legs forward, creating a frog jump position.
• Step 6: Jump as high as possible.
• Step 7: Land and return to the initial squat position.
Jump Rope Exercise
Although quite simple to perform, jump rope is an effective way to reduce back fat that few people know about. Jumping rope helps coordinate the movements of the body, burning excess fat in even the most difficult areas to reduce fat, such as the back, shoulders, and armpits.
How to perform:
• Step 1: Hold the ends of the rope in both hands (hold the handles if your jump rope has them).
• Step 2: Bring the rope over your head and down to your feet, combining it with a jump to avoid stepping on the rope.
• Step 3: Repeat the movement until the end of the exercise.
Mountain Climbers Exercise
The Mountain Climbers exercise is known as an effective exercise for reducing back fat, seamlessly combining movements of the muscles, shoulders, arms, and core. Not only does this exercise help reduce back fat, but it is also known for improving cardiovascular endurance, increasing core strength, and enhancing body flexibility. How to perform:
• Step 1: Start in a high plank position, ensuring weight is evenly distributed on your hands and toes. Hands should be shoulder-width apart; back straight, stomach tucked in, and head held straight.
• Step 2: Bring your right knee forward towards your chest as far as possible.
• Step 3: Switch legs, extending your right leg while simultaneously bringing your left knee forward towards your chest.
• Step 4: Lower your hips, performing knee flexion and extension at the fastest possible pace, coordinating with your breathing.
Stair climbing exercise with a machine
Stair climbing with a machine is also an effective way to reduce back fat that you can perform during workouts at a professional gym. With comprehensive assistance from trainers and the support of modern exercise machines, you can easily perform the above exercise, strengthening your shoulders and arms, and burning excess fat in your back quickly and effectively.
Indoor cycling cardio exercise
Cardio exercises are always the number one choice in weight loss and fat-burning training programs. By combining smooth movements of the arms, shoulders, legs, and hips, indoor cycling cardio provides effective energy burning, thereby helping to eliminate excess fat and giving you a flexible and toned body.
Prisoner Squat Exercise
Prisoner Squat is known as a variation of the basic Squat exercise – an exercise that is highly effective in improving bust and hip measurements. Without any equipment, Prisoner Squat can be performed anywhere, at any time, providing effective fat burning in the back area. How to perform:
• Step 1: Stand with feet wider than shoulder-width apart, back straight, hands clasped behind your head.
• Step 2: Lower your body until your thighs are parallel to the ground, keeping your back straight.
• Step 3: Repeat the above movement 10 to 15 times. Each workout should consist of 3-5 sets.
Additionally, to increase the difficulty of the exercise, you can modify the posture by sitting down, jumping up, or holding your legs parallel to the ground for about 3 to 5 seconds before returning to the starting position.
Jumping Jacks with resistance bands
Jumping Jacks with resistance bands is a full-body exercise that helps burn a large amount of excess calories and quickly eliminates back fat.
How to perform:
• Step 1: Stand straight, feet together, resistance band looped around your ankles, arms straight along your body, stomach slightly tucked in.
• Step 2: Squat down, jump as high as possible, simultaneously swinging your legs and arms up above your head.
• Step 3: Jump back to return your legs and arms to the starting position. Repeat the movements until the end of the exercise.
Massage is also an effective way to reduce back fat
In addition, another effective way to reduce back fat that you can apply is massage. This method needs to be performed continuously at a suitable frequency and can be combined with essential oils to promote fat burning.
Above are some effective and safe ways to reduce back fat that you can consider applying. Remember, fat reduction is only truly effective and sustainable if you have a scientific diet combined with proper exercise.
