Weight Loss

6 Ways to Eliminate Back Fat

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Athletic young woman showing muscles of the back.

Got a back bulge around your bra area? Tired of being called a muffin top? No one can blame you. Back fat isn’t any fun to deal with. In fact, it’s one of the more difficult areas to target when you’re trying to lose weight.

They say targeting specific body parts to burn fat doesn’t work. Basically, to be rid of the unsightly back fat, you’d have to tweak your entire exercise regimen to ensure you tone the upper body and lose fat across the board.

If you want to feel more confident in your skin, and look better in tight-fitting tops, though, you better follow these tips. They’d be sure to get you to your goal faster.

  1. Step up the Cardio.

You need to exercise to melt the fat away. One surefire way to lose over-all fat fast is by doing intense cardio workouts.

Do cardio activities 3 to 4 times every week. Each session must be at least half an hour long. The following exercises are particularly helpful in burning calories and strengthening back muscles:

  • boxing
  • rowing
  • swimming

You can also do some interval and weight training. If you don’t feel comfortable going to a gym, try exercises that can be done at home.

Cardio not only tones the back. It can also help you reduce heart disease risks, improve blood cholesterol levels, improve heart function, reduce the risk of osteoporosis and improve your muscle mass.

2. Tone your Muscles


Moves that sculpt the back, shoulders and obliques will also reveal the strong muscles right underneath. So focus on toning and posture-improving exercises. A simple 5-minute back workout coupled with body-balancing exercises can help you get rid of your back bulge fast.

3. Do Yoga

While quality strength training and cardio are your best bets in eliminating back fat, yoga can also help you get rid of them. Yoga gets the heart pumping. And that helps burn fat quickly.

4. Eat Smart

If you want to kick your back bulge to the curb, then you also need to start choosing healthier foods. Cook up cleaner recipes that include ingredients than can help support your goals. Low energy density foods will help you feel fuller longer and on fewer calories!

Watch your caloric intake, too. Remember, simply cutting 500 calories out of your diet and exercising regularly can make you lose a pound every week.

5. Shop your Shape

This technically doesn’t get rid of the fat, only conceals it. But let’s be honest. Better-fitting clothing can help anyone feel more comfortable in her own skin. So if you feel bad about the muffin top, consider getting more flattering clothes. This could mean simply going up a bra or jean size.

6. Investigate the Merits of Body Sculpting

Known as “Cool Sculpting,” ultrasound body sculpting can help you get rid of unwanted back fat quicker than any other method. The process freezes the fat cells in the body which are then harmlessly eliminated by your own body later on. It’s almost like liposuction.

Back fat can be eliminated. But you have to be committed and exert all efforts into accomplishing your goal. But as always, consult with a medical professional before embarking on any of these routines. Remember, at the end of the day, it’s better to be safe and have back fat than thin but unhealthy.