Here Are 5 Things You Must Do to Get Rid of Back Fat
Have you recently started a new fitness regime? Still having trouble losing weight in strange places? Here are five things you can do to get rid of back fat. Whether you're thinking about losing a few extra pounds here and there, or you've been exercising religiously, it's good to know there are often a few places where fat loves to stick. The back can be one of them, simply because it doesn't get the attention our arms, legs, and bellies do. This area can also be a trouble spot for women because fatty tissue seems to develop around the bra line, particularly on the sides of the back. This can cause undergarments, as well as shirts and jackets, to become tight, even when the front is slim and trim. While genetics, medical conditions, and medications can also play a role in weight gain, back fat can usually be tackled with proper nutrition and physical activity.
Before you get started on shedding your back fat, you'll need to come to terms with two simple things. Diet isn't everything when it comes to losing weight, but changes in lifestyle are. Instead of adopting the hottest new diet trend that everyone else is trying, why not tailor your food intake to your basic daily needs? Eat healthy food whenever you get hungry. Eat enough to feel full, then stop. It's that simple! There's no need to deprive yourself; in fact, when you deny yourself essential nutrients, you're more likely to gain weight than lose it. Give your body all of the proper nutrition it requires, and it will more than likely respond by giving you good health. If you're looking for an excellent food- logging app, you can always try the free version of CRON-O-Meter. You just plug in all the foods you eat each day and it will help you track your nutrients – that way, you can be sure you are getting enough. The other important factor in all of this is adopting a full-body exercise regiment, rather than one that targets just the core, belly, or legs. With a more holistic approach to this kind of weight loss, you're more likely to see results.
Here are the five steps:
1. Pay attention to calories. Basically, if you drop 600 calories a day and increase your daily activity, you can lose approximately one and a half pounds per week – some of this weight you are losing will be back fat.
2. Eat a well-balanced diet. There's no point in decreasing your calorie intake if you are just going to eat processed, unhealthy foods. You need to start paying more attention to everything you consume. Make sure you get lots of fruits and vegetables in there, as well as healthy fats and proteins. Stay away from anything pre-packaged, and try to eat as much whole, fresh food as possible.
3. Include two servings of healthy heart fats in your diet each day – these will help fill you up. Examples of these are avocadoes, seeds, and nuts. Go easy on dairy and wheat products as they can make you feel bloated and contribute to more back fat.
4. Limit your intake of sugar and sweets. This should go without saying, but just in case – if you want to lose your back fat, it's important to stay away from your favourite sweet treats, at least for a while. These are only providing your body with empty calories that will turn to fat if your body doesn't burn them off right away.
5. Start an exercise routine that includes ample cardio plus targeted back exercises. Cardio workouts will help you burn calories, toning your entire body overall. But for the best results, you need to target those stubborn back areas as well. Exercises such as vertical bends, bird dog lifts, and lie-down belly twists can be particularly effective in helping you shed those extra layers while strengthening back muscles at the same time.
This great article on how to shed your back fat comes from the Femniqe website, a women's fitness blog where you can learn lots more tips on how to become more physically fit.*
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