It can come on gradually and be little noticed, particularly if you only face the mirror head on. Your shirts may begin to feel a little snug near the shoulders and your bra may not seem to fit as well as before. Then a glance at your profile reflection as you walk past the mirror may reveal the culprit: back fat. So how to get rid of back fat? Read on.
Back fat is a particular problem for women, partly because the clothes they wear tend to accent it by causing creases and bulges, otherwise known as “bra bulge.” Also, women often can retain fat in the area aligned with the breasts. Large breasts can contribute to fat in that area, and the pulling of breasts downward can make this fat more noticeable. Some women also have a condition that results in the development of breast tissue in the armpits.
Overall, though, back fat is just a problem area in much the same way that hips, thighs, and double chins can be problem areas. They all occur as a result of too much fat in the entire body. Just as there are no proven methods to reduce the fat in those areas specifically, there are no spot solutions for back fat. Losing back fat means losing weight in general.
While spot reduction exercises and techniques have been proven to be ineffective, no matter what area you are spotting, there are ways to help you get rid of back fat. Exercise is involved in the process, but so are proper diet strategies and certain lifestyle changes.
You may want to start your back fat elimination project by first reducing the appearance of the fat folds. If you wear a bra, make sure it is correctly fitted to your body and is secured in the right place. Poorly fitting bras can have tight straps that cut into the fat and push the skin up causing a bulge. Wearing bras with wider straps and backs can reduce this effect and look better under clothing. Form fitting or tight clothes can be worn successfully by also wearing shape wear underneath.
The next step, which involves creating a solid weight loss diet, will help you start actually reducing the back fat. Base this diet on vegetables and fruits and be sure to eat them in large portions at every meal. This will help fill you up and let you take a pass on the bread or pasta that is on your plate.
Vegetables in the morning can help you jump-start your day’s fat burning process. Try a vegetable omelet or create a green smoothie. Use vegetables that are grown locally and are in season as they will be more nutritious than those that may have been harvested early to last through the truck trip to your area.
In addition to fruits and vegetables, concentrate on eating proteins that are lean but high in omega 3s and other healthy fats. Say “yes” to fresh fish and chicken, but turn away from cured or processed meats like lunchmeat, sausage, and bacon, which contain saturated fats and other additives. When ordering a fish or chicken meal, ask for it to be broiled or baked rather than fried with all its extra oils and breading. Other sources of good protein are leafy greens and legumes. Also, avocados and flax seed oil will provide good fats for the vegans among us.
Last on the list of a healthy, fat reducing diet, are whole grains and items with high fiber contents. Fiber is essential in the diet. It helps with digestion and will keep you feeling full longer than low-fiber foods. Legumes, nuts, buckwheat, and quinoa are good sources of fiber.
Whole grain foods, meanwhile, contain needed vitamins and minerals. Those looking to lose weight and so also reduce back fat should avoid anything made from bleached flour as well as instant oatmeal and white rice. Replace these instead with brown rice, old-fashioned oats, and whole grain bread.
A lot of excess poundage can be traced back to the consumption of processed foods. Even so-called “natural” foods can contain extra fats, sugar, salt, food colorings, and other additives. So avoid snack foods, fast foods, microwaveable dinners, and even diet sodas. Substitute a handful of berries or nuts for potato chips or pretzels and drink water or herbal tea.
Drinking more water is a good way to reduce the stress on the body caused by dehydration. It also will give you a feeling of fullness, and the mere act of reaching for a glass or bottle of water can lessen the chance you will grab up a candy bar. One final hint about drinking: lower your alcohol consumption. Alcohol will spike your blood sugar and could prompt you to eat a fattening snack to go with it.
In the way of exercises, fitness experts recommend a regular regimen of cardiovascular workouts such as bike riding, swimming, running, using an elliptical machine, or a rowing machine. Cardio exercises burn fat overall, and swimming and rowing also will help strengthen your back muscles.