Back fat is excess fat that develops on one’s lower back. It becomes highly visible when one wears tight or revealing clothing like swimwear. The problem with back fat is it increases one’s risk of developing health complications like high blood pressure, heart disease, constriction of blood vessels, colorectal cancer, and insulin resistance, according to the Harvard Health Publication. To avoid these medical conditions, you must get rid of this fat. Here are some great tips on how to get rid of back fat:
To get rid of back fat successfully, you must make changes to your diet. This includes replacing unhealthy foods with healthy foods. Remember it is impossible to lose fat on your back if you are overweight/obese and putting on more weight. In general, ditch high-calorie, fatty, salty, and sugary foods/beverages. Take note this does not mean cutting fats, salt, and sugar out of your diet completely. For example, cook with monounsaturated fats such as olive oil and avoid saturated and trans fats found in fried foods and red meat. Healthy foods that you should include in your diet include whole grain past, brown rice, lots of fruits and vegetables, and nuts. At the same time, eat smaller portions.
Exercise is one of the most effective ways of busting and reducing fat on your back and the rest of your body. Although you will come across exercise regimes and programs promoted by so-called weight loss experts online, you should not spend your money on them because most have no scientific foundation. Instead, engage in intense physical activity. A study carried out by researchers from Duke University Medical Center found that this approach (intense physical activity) produced the best results. Study participants who shunned intense physical exercises did not experience significant loss of waist and back fat. In contrast, the study’s participants who clocked anywhere from 17 to 20 miles of jogging per week experienced substantial fat loss. You do not have to restrict exercise to jogging alone. Choose a physical activity that you enjoy such as bicycling, swimming, aerobics, running, or contact sports like rugby. If you have been physically inactive, start slow and increase intensity over time. This will help you avoid developing injuries and improve your body’s endurance. Lifting weights will also help improve your body’s endurance and core strength.
If you are stressed, you will struggle to lose fat on the back according to articles published by the Mayo Clinic as well as the journal Psychology Today. There are various reasons why this is so. A survey carried out by the American Psychological Association found that 40% of Americans overeat or eat unhealthy foods as a way of dealing with anxiety and stress. Expectedly, this leads to accumulation of excess fat in parts of the body such as the back. Secondly, stress causes people to stay awake at night worrying about issues such as finances or relationships. This interferes with the functioning of chemicals that control appetite (leptin and ghrelin). Moreover, lack of sleep reduces one’s ability to resist temptation according to Psychology Today. The good news is you can avoid stress by exercising, adopting Mindful Eating programs, or undertaking an activity you enjoy that is unrelated to food.
An overview of bra bulge and muffin top
It is impossible to talk about back fat without touching on bra bulge and muffin top. In simple terms, bra bulge is the name given to excess fat that develops and bulges out from underneath one’s bra, usually under the armpits. On the other hand, muffin top is excess fat that spills over the waistline when one wears tight fitting clothes.
The spot reduction myth
In an effort to combat/reduce bra bulge and muffin top, some self-proclaimed experts have come up with spot reduction exercises. The aim is to target a particular part of the body for weight loss. This does not work and the American Council on Exercise has gone as far as warning people not to fall for this trick. Instead, you should target fat accumulated over the entire body. An article published by the Harvard Medical School says exercise can help you lose excess fat around the waist and back. The rule of thumb is to engage in at least 30 minutes of moderate to intense physical activity four-five days a week.
A word of caution
Avoid fat burning pills because most have not been approved by the FDA. In fact, some of these pills contain compounds banned by the FDA such as ephedrine and phenolphthalein (listed by the FDA as a suspected carcinogen). Side effects of taking these pills include heart attack, severe mood swings, seizures, psychosis, and insomnia.
In conclusion, to lose back fat, you would need to adopt a healthy diet, exercise regularly, and avoid stress and anxiety. In addition, do not fall for the spot reduction myth if you would like to get rid of muffin top or bra bulge. Finally, do not touch fat burning pills because they contain toxic and harmful compounds that could cause serious health complications.