How To Lose Back Fat: 7 Easy Ways To Shed Back Fat 2024

[Owen Miller]

Do you want to lose back fat? Many people do. Every month, about 2.9k people look for ‘back fat exercises’ on the internet. That’s why we think it’s time to talk honestly about this topic.

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First of all, if you have extra back fat, it’s probably normal (and common—almost 3K searches for back exercises a month, folks) and not a big deal, but back fat could also be linked to insulin problems, high testosterone and low carb tolerance, as well as higher risk of diabetes, PCOS and infertility. So, if you’ve been dealing with it for a long time, you might want to see a doctor.

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But don’t panic and do the wrong thing – if you’ve only tried to lose back fat the same way you’ve tried to lose body fat or belly fat – with unhealthy crash diets or short-lived exercise routines, that could be why you’re not seeing results.

The best way to get a healthy body shape and get rid of extra fat is by making healthy habits that make your life better, not smaller. This means not avoiding any food groups or doing a workout you hate (more advice on back fat exercises later), OK?

Hold on, what causes back fat anyway? Body fat is actually important for many things like keeping your body warm, storing energy, and helping in digestion. So, having fat doesn’t mean you’re unhealthy right away. You actually need it to ya know, live.

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Without enough fat, you might have problems like not getting enough vitamins, hormone issues, or nerve damage.
Keep in mind that according to the American Council on Exercise, most healthy women should have about 21 to 35 percent body fat. Healthy men should have about 8 to 24 percent.
Too much upper, middle, and lower back fat happens for the same reason any other fat does: because of genetics, a lack of exercise, a lazy lifestyle, or some health conditions.
As you get older, fat also tends to build up more around your belly area, which can also cause so-called love handles on your lower back.

Bringin’ sexy back: Diet tips to lose back fat
Cut cals to create a deficit You’ve probably heard this one before: Cutting calories is key to fat loss. It takes about 3,500 calories to equal 1 pound of fat. So, if you reduce your calories by about 300 to 500 calories per day, you can lose 1 to 2 pounds each week.
The healthy intake for adults ranges from 1,400 to 3,200 calories per day. The number of calories per day you’ll need depends on many factors, including age, sex, height, weight and your level of physical activity.
Watch sodium intake When you feel a little more puffy than usual, fat might not even be the problem — it could be water weight. Eating too much salty foods can make you hold on to extra water that adds to stomach and back bloat.
You know that feeling you get after eating a cup of noodles? Yeah, that’s what sodium does to you. To get back on track, cut down on processed and restaurant foods, which are often very salty.
Munch on fiber-rich foods You don’t have to carefully count calories to eat better. Instead, choose healthy, fiber-rich and low sodium foods like avocados, eggs, nuts, leafy greens and veggies, fish, and lean chicken breast.
Eating fiber-rich, nutrient dense foods will keep your digestive system regular, lower bad cholesterol levels, and help you keep a healthy weight.
Keep tabs on carbs and starches High carb and starchy foods are yummy. But sadly, they’re usually full of sugars and empty calories. Cutting back on foods like white bread, crackers, chips, and cookies can have a big impact on weight loss as well as your overall health.
Remember: Everything in moderation. You don’t have to skip out on your fave Sunday morning croissant to be healthy and feel great.

What makes back fat?
‘Back fat grows slowly over time,’ says top PT and former pro athlete Henry Barratt. ‘Every 10 year period, starting from 30 years old, you can see how hard it is to lose, especially around the love handles, muffin tops and behind the bra strap,’ Barratt says. This is because of something called somatopause, the change of lower growth hormone levels as women get older. Less growth hormone makes it harder to build new muscle and keep what we already have. In other words, what used to be back muscles, could naturally turn into back fat and upper body fat.

Besides that, lifestyle causes can include:
Eating too much sugar or salt (which can make inflammation in the body worse) Eating too many calories (know how many calories your body needs before even starting to do food maths. A common method is counting macros) A lazy lifestyle

Natural ageing process
Bad posture, which can make softer areas more noticeable to you Also, not using your back muscles can lead to a loss of strength and tone as, unlike those on the front of the body, the muscles that run along your back – e.g. the glutes, hamstrings and back muscles – can be ignored unless you purposely strengthen them.

How to lose belly fat safely and sustainably
How to lose body fat in a healthy, lasting way Sometimes the problem isn’t fat distribution but posture, which makes any lack of tone more obvious by letting softer skin wrinkle and bulge.
The truth is that you can’t spot reduce body fat. No way, no how. Neither diet nor exercise will mean spot losing back fat – and that goes double for those dodgy internet sources that claim their back fat exercises get results in 7 days.
Instead, to make softer parts stronger and reduce your overall body fat is a process. It’s not working to get long-lasting results because that means you’re in a healthy routine.

We’re going to show you how to do it safely and sustainably.
Is back fat unhealthy and how much body fat is normal for women? In general, back fat isn’t unhealthy, no. Most of the time, it’s a sign of totally normal changes in the body, such as:
Somatopause (as mentioned above: when growth hormone levels drop as women age and it becomes harder to keep muscle) Ageing

A change in posture as you age
Luke Worthington, a PT and performance expert, adds that another case of back fat being totally normal is when it comes down to genetics. ‘We all have a tendency to store body fat in certain areas,’ he said. ‘There’s no specific reason or cause for storing body fat in one area over another.’
All that said, back fat could, as we’ve said, be linked to insulin problems, high testosterone and low carb tolerance, higher risk of diabetes, PCOS and infertility. It’s important you see a doctor if lifestyle changes aren’t making any difference to the amount of back fat you have.
How much body fat is normal?
It’s impossible (and pretty useless) to say how much fat you should have on your back in particular, but it could be helpful to check your body fat in total. The Royal College of Nursing says that a healthy body fat percentage for women aged 20 to 40 is between 15% and 31%. As you get past 40, your ideal body fat percentage might get higher.
‘While healthy levels are usually between 15 and 31% for women, this is really personal,’ explains Dr Rebecca Robinson, a specialist in sports and exercise medicine.
Remember: women need a certain amount of body fat for proper hormone function – fact. It is also normal and necessary for women to carry slightly more body fat than men.
You can find more information on how to measure your body fat using our complete body fat guide.

What exercises lose back fat? 6 best back fat exercises

1. Reverse fly Arm Workout For Brides
Stand with your feet apart, holding dumbbells at your sides. Push your hips back and bring your chest forward, bending at the hips until your chest is flat to the floor.
Let the weights hang towards the floor, with a little bend in your arms and palms facing each other.Make sure your core is tight, your back is straight, your chin is tucked and your knees are slightly bent.
Breathe out and raise your arms out to the sides while squeezing your shoulder blades together and making sure you’re not lifting them up towards the ears.Breathe in and lower the arms back to starting position.

Resistance band pull-down resistance-band-pull-down-ps-1 alice
Hold the middle of the band with both hands and arms stretched out at a 45 degree angle from your shoulders. Bend your elbows and separate your hands as you pull the band towards your chest. Return the band to the starting position with control. 3. Barbell bent over rows barbell-bent-over-rows-pronated-1 alice
Make sure you’ve got the right amount of weight as too much will make you more likely to have bad form, meaning you’ll get less out of the exercise than doing it in a controlled way.Stand with your feet apart, bend your knees and lean forward from the waist, with your back straight and neck in line with the spine. Grab the bar with your hands, making sure your palms are down and they’re just wider than your shoulders.Making sure you’re strong through the core, squeeze your shoulders together and lift (or row) the weight up until it touches the chest. Slowly lower it back down.

Back extension back-extensors rebel
Lie on your front and bring your hands to your temples, with your elbows out to the sides. Using your glutes and core, lift your shoulders and chest off the floor, squeezing your shoulder blades together. (And lifting your legs for a harder workout.) Try to lift your head at the same time as leaning forward, instead of aiming upwards and stretching your back too much. Lower back down slowly to the starting position. 5. Dumbbell swing
Stand with your feet apart and hold the dumbbell with one hand in front of the other. Keeping your back straight, bend your knees slightly, push your hips back and swing the weight in between your legs. Once the weight is behind the body, squeeze your glutes and push your hips forward, swinging the weight up to chest level.When the weight is at its highest point, squeeze your glutes, quads and core. Let the weight swing back between your legs.

Side plank variations
Start lying on your side with your elbow under your shoulder, and feet and knees stacked (try crossing them over so that both touch the floor for more balance). Lift your hips up into a side plank, stretching your free arm straight up towards the ceiling. Then bring the free arm down and thread it through the space underneath the body while you rotate the shoulder and hips to the floor. Healthy diet tips to lose back fat safely

Exercise is important to help change body shape, however, the most changes can be made by changing eating habits’, says Barratt. The old saying is still true; ‘you can’t out-work a bad diet.

Mindful eating A main part of dealing with extra body fat is mindful nutrition, making sure you’re eating a balanced diet full of vegetables and whole foods. To lose body fat, you need to eat fewer calories than you burn, something that mindful eating can really help with. The same goes for back fat.
‘It’s not about dieting,’ says Barratt. ‘Just making sure you’re eating the right number of calories for your height and gender,’ which for most (emphasis on most, not all) women is usually between 1,450 and 2,000.

Not sure how many calories to eat to be in a calorie deficit? Here’s how to figure out yours. Remember, most of your meals should be made of whole, nutrient-rich foods. There’s always room for fun but balance is really important here. Plus, as mentioned, calorie counting could work if you follow guidance and have a health-driven goal, but otherwise you’ll likely end up ruining your goals. It’s also not good for anyone who has - or used to have - a hard relationship with food.

If you’re used to eating in a CICO diet (calories in, calories out) way, learning how to count your macros for fat loss can help, too. Not familiar with macros? It’s a short way of saying ‘macronutrients’ and refers to the three main food groups humans need – protein, fat and carbohydrates. The ratios in which you eat these macronutrients can help you to build muscle or lose body fat, back fat included.

We’ve explained how to figure out yours in the handy infographic below:
how to calculate macros, women’s health uk Focus on energy and nutrient-dense foods ‘Eating yourself with energy-dense foods is needed to make sure lasting and manageable fat loss in the long term,’ says nutritionist Jenna Hope.

Hope suggests adding the following seven foods to your fat loss diet:
Avocados: help you feel fuller and more happy for longer
Eggs: keep blood sugar levels stable and reduce cravings
Chickpeas: high fibre food to help with gut health
Almonds: provide a mix of healthy fats and protein
Milk: the whey protein in milk helps with fullness and balanced blood sugar
Salmon: oily fish supports healthy insulin function which helps with a healthy weight
Green leafy vegetables: high fibre and packed with micronutrients
while these foods are helpful in helping with fullness and managing blood sugar levels, no one food will cause fat loss.

Fat loss is a combination of diet, sleep, exercise, lifestyle and stress among many other factors.’
You can also forget losing back fat fast—as we’ve said, it’s about making long-term, lasting habits. Getting rid of back fat in, say, two weeks, might give you a quick-fix, but chances are you’ve a) limited yourself nutritionally in the process, or b) gone crazy in the gym and are close to burnout. The result? You’ll want unhealthy foods and become too tired to exercise, so the fatty deposits you’ve worked hard to lose will be back in no time.
Before we dive in, we’ll remind you what we’ve already said about spot reducing fat in a certain area—not a great strategy. However, if you want to target the muscles in your back, we’ve got you covered.
‘Pull-ups are amazing for shaping the back as are reverse flies with dumbbells and cables,’ advises Barratt. We’ve rounded up six of the best back exercises to make a strong upper back below. (Hint, if you’re Googling back fat exercises, these will help with muscle build and ‘toning’ goals.)
These resistance training exercises work to make your back muscles stronger, which will not only change how they look but also help to lower the risk of injury.
Reverse fly Arm Workout For Brides Stand with your feet apart, holding dumbbells at your sides. Push you

3. Barbell bent over rows
Make sure you’ve got the right amount of weight as too much will make you more likely to have bad form, meaning you’ll get less out of the exercise than doing it in a careful way. Stand with your feet apart, bend your knees and lean forward from the waist, with your back straight and neck in line with the spine. Grab the bar with your hands, making sure your palms are down and they’re just wider than your shoulders. Making sure you’re strong through the core, squeeze your shoulders together and lift (or row) the weight up until it touches the chest. Slowly lower it back down.

Back extension
Lie on your front and bring your hands to your temples, with your elbows out to the sides. Using your glutes and core, lift your shoulders and chest off the floor, squeezing your shoulder blades together. (And lifting your legs for a harder workout.) Try to lift your head at the same time as leaning forward, instead of aiming upwards and stretching your back too much. Lower back down slowly to the starting position.

Dumbbell swing
Stand with your feet apart and hold the dumbbell with one hand in front of the other. Keeping your back straight, bend your knees slightly, push your hips back and swing the weight in between your legs. Once the weight is behind the body, squeeze your glutes and push your hips forward, swinging the weight up to chest level. When the weight is at its highest point, squeeze your glutes, quads and core. Let the weight swing back between your legs.

Side plank
variations side-plank-thread-the-needle-easy- rebel Start lying on your side with your elbow under your shoulder, and feet and knees stacked (try crossing them over so that both touch the floor for more balance). Lift your hips up into a side plank, stretching your free arm straight up towards the ceiling. Then bring the free arm down and thread it through the space underneath the body while you rotate the shoulder and hips to the floor.