How to lose back fat: 10 steps (with pictures)

How to lose back fat: 10 steps (with pictures)
How to lose back fat: 10 steps (with pictures)

The back is one of the most difficult parts of the body to tone and lose fat in when trying to lose weight. Unfortunately, it is not possible to lose fat just where you want it. Your diet and exercise should help tone your upper body while lowering your overall body fat. You can't lose fat or tone up just a small part of your body. It will be more effective to combine the right diet and exercise to tone your back and make you lose weight. Small diet changes and the right kind of cardio and strength exercises will help you lose back fat.


Method 1 of 2: Exercise to reduce fat in the back

Get Rid of Back Fat Step 1

Step 1. Engage in cardio exercises

For best results, exercise for at least 30 minutes a day, three to four days a week.

  • These cardio exercises are particularly effective in removing fat in the back. They will burn your calories and strengthen your back muscles. Try out rowing, boxing and swimming.
  • You can also try other cardio exercises such as running, walking, cycling, crosstraining, or dancing.
  • The benefits of cardio exercise don't stop with increasing your back tone. They can also reduce the risk of heart disease, improve your cholesterol and triglyceride levels, improve heart function, reduce the risk of osteoporosis and improve muscle mass.
  • You can't lose fat in one particular place in your body. You have to drop your weight in general to see a reduction in fat in the area that interests you. Cardio training will help you get there.
Get Rid of Back Fat Step 2

Step 2. Do interval exercises

It's a way to burn calories faster. This will not only tone your back, but also tone the rest of your body and make you lose fat.

  • High intensity interval exercise can help you burn more fat after you finish exercising.
  • Running is one way to do interval exercise. Run at a vigorous pace for a few minutes before returning to a calmer pace for five minutes and accelerating again for two minutes. Repeat these steps for 15 to 20 minutes.
  • Consider high intensity interval training. High-intensity interval training consists of high-intensity exercises of 30 seconds to several minutes interspersed with low-intensity exercises for one or two minutes. This kind of exercise amplifies the benefits of cardio exercises. They improve cardiovascular health and increase metabolism.
Get Rid of Back Fat Step 3

Step 3. Do weight lifting exercises using your own body

There are specific exercises you can do to strengthen your back that don't require special machines. Many of these exercises can be done at home.

  • Attach a resistance band to a doorknob. Close the door and put a chair about two feet from the door. Hold both ends of the band in each hand and bend your elbows 90 degrees. Pull your arms back to touch your shoulder blades. Hold this position for 10 seconds and release. Repeat seven to ten times. If you don't feel enough resistance, move the chair a little further from the door or use a thicker resistance band.
  • Lower back extensions target the lower back and should help you lose those love handles sticking out of your pants. To start, lie down on your stomach on the floor. Put your hands behind your head and lift your torso as high as possible off the ground. Start with 10 repetitions of 10.
  • For bridge exercises, lie on your back on the floor. Bend your knees 90 degrees, but keep your feet flat on the floor. Raise your buttocks until your back makes a straight line, like a bridge. Hold the position for 10 to 15 seconds, then slowly lower your body back to the floor. Repeat 10 to 20 times.
  • Do plank exercises to tone your back and core. Rest your forearms on the floor. Keep your body in a straight line. Hold the plank position for as long as possible. Rest and repeat once or twice.
  • Do push-ups to tone your arms, torso, and back. Push-ups are an easy exercise that helps tone many back muscles. You can choose to do standard push-ups or modified push-ups with the help of your knees on the floor. Do between one and three repetitions of 10 push-ups or as many as you want.
Get Rid of Back Fat Step 4

Step 4. Exercise with weights and machines

By using weights and machines, you will also be able to tone your back. Combined with cardio and other strength exercises, you can easily tone your back muscles.

  • Start with weights that you can lift comfortably. You should be able to lift them without putting in too much effort. If you can lift the dumbbells effortlessly, you won't be working your muscles.
  • Leaning backsides will help tone your upper back. Hold a dumbbell in each hand and lean forward at waist level. Raise your arms until they are level with your shoulders, then lower them to the sides. Do 8 repetitions three times in a row.
  • For the chest pull on the high pulley, grab the bar by spreading your hands apart on top of the bar. Position your thighs under the support, straighten your legs and place the joints of your fingers up. As you stretch your arms, the bar should be at your fingertips. If not, adjust the height. Pull the bar down toward your chin (while keeping your back straight) in a fluid motion to feel your shoulder blades move closer together. Slowly release the bar to return it to its starting height and repeat.
  • Do shoulder presses. Take two dumbbells, one in each hand. Hold the dumbbells at ear level with the palms facing forward. Bring your hands back above your head until your arms are fully extended. Slowly lower them until they are level with your ears again. Repeat one to three times, or as many times as you can.
  • Make leaning prints. Take a dumbbell in each hand. Slowly bend down at waist level to about 45 degrees. Extend your arms out in front of you, palms facing inward facing each other. Bring your arms back until the top of your arms is near your back. Slowly release your arms to return them to a fully extended position. Repeat one to three times, or as many times as you can.
Get Rid of Back Fat Step 5

Step 5. Find yourself a personal trainer

If you are just starting out or need help, it might be worth working with a personal trainer. He will be able to guide you to help you lose fat in the back while toning the muscles.

  • Personal trainers are fitness professionals who have extensive experience with these exercises. Find one and ask them what exercises you can do to tone your back and lose weight in general.
  • Many gyms offer a trial class with a personal trainer when you pay for your membership. He will surely offer you lessons at different times at different prices.
  • You might also find personal trainers who blog or post videos on the Internet who can give you more detailed information.

Method 2 of 2: Change your diet

Get Rid of Back Fat Step 6

Step 1. Decrease your daily calorie intake

If you decrease your calorie intake by 500 calories per day while exercising, you can lose about 500 grams per week. This will help you reduce the fat that you have on your back.

  • Keep a food journal or use an app to help you consume 500 fewer calories each day.
  • These apps in addition to online calculators allow you to get an idea of ​​your daily calorie intake needed to lose weight. Everyone has different needs, which is why using a calculator can give you a more exact range.
  • Don't reduce your calorie intake too much. It could slow down your weight loss, lead to nutrient deficiencies, and make you feel tired. In general, health professionals recommend consuming at least 1,200 calories per day.
  • You will lose weight by reducing your calorie intake, but without cardio or strength training, you will not tone your back muscles. It is important to make changes in diet while exercising to see results.
Get Rid of Back Fat Step 7

Step 2. Eat a balanced diet

Even if you are reducing your calorie intake to lose back fat, it is important to eat a balanced diet.

  • By including a variety of foods from different groups in your diet, you will be getting the nutrients you need every day. When your diet is poor quality or out of balance, it could interfere with your weight loss goals.
  • Include protein with every meal. Protein is an essential nutrient in your diet. Foods like poultry, eggs, dairy, vegetables, seafood, or tofu give you the protein you need. Aim to consume a serving of about 100 grams with each meal.
  • Eat a variety of fruits and vegetables every day. These foods are low in calories and high in nutrients, making them great companions for your diet. Try to fill half your plate with fruits or vegetables to help you lose weight.
  • Finally, it is important to include healthy cereals like bread, rice or pasta. Grains provide fiber and a variety of B vitamins that are important for your health. If you can, choose whole grains for even more nutrients.
Get Rid of Back Fat Step 8

Step 3. Eat foods that will keep you from being hungry

When trying to lose weight and decrease your calorie intake, hunger can become a problem. It is difficult to diet if you are often hungry.

  • By combining certain types of food and including the right types of food at every meal and snack, you will be able to quell your hunger for longer and decrease its strength when it occurs.
  • Healthy fats are the perfect foods to include in your diet. Fats take longer to digest compared to foods high in carbohydrates, and they keep you hungry for longer. Include one or two servings of healthy fats in your daily diet. Try olive oil, avocados, walnuts or nut butters, flax seeds, olives, salmon, tuna, sardines, or mackerel.
  • Along with healthy fats, the combination of protein and complex carbohydrates also helps you quench your hunger. Choose lean protein or proteins that contain healthy fats like seafood, poultry, beef, pork, skim dairy products, legumes, and tofu. Pair with high-fiber complex carbohydrates like starches, fruits, legumes, nuts and whole grains.
Get Rid of Back Fat Step 9

Step 4. Eliminate high calorie drinks

Often times, you forget about the calories you are drinking. Replace sodas and fruit juices with water or calorie-free sports drinks.

  • Drink enough fluids like water, decaffeinated coffee or tea, and flavored water to stay hydrated. Everyone has different fluid needs, but try to drink at least two liters of water a day to start.
  • Studies have shown that consuming high calorie drinks contributes to weight gain. Liquids don't necessarily help you achieve a feeling of fullness, and most people don't factor in the calories they consume from liquid sources.
  • Even if you will decrease your calorie intake in the short term by switching from regular soda to diet sodas, it has not yet been clearly proven that this helps prevent obesity or other health problems.
Get Rid of Back Fat Step 10

Step 5. Limit your intake of treats

A healthy diet also includes a treat or less healthy food every now and then. However, when trying to lose weight, you should limit and monitor how often you consume these extra calories.

  • When you indulge yourself too often, you could be consuming too many calories. It could slow down and even stop your weight loss.
  • If you really want a treat, try making up for it during the day or for a whole week. You could prolong your exercise or you could skip the afternoon snack.


  • Always consult your doctor before starting an exercise program.
  • Remember that while the deadlift builds nice muscles in your back, it doesn't help you reduce the fat in it.
  • When you want to lose back fat, not all cardio exercises are created equal. This fat will disappear faster if you choose a certain cardio exercise, for example the rowing machine, which also targets the back muscles.

Popular by topic