VIDEO: How to Get Rid of Back Fat Easily and Quickly at Home

There’s a fairly new phrase that’s popped into our vernacular: back fat. When a woman is walking away from you, and the back of her shirt is bumpy because her skin isn’t lying smoothly, this is considered back fat.

Bras are the major contributor to this unattractive look. But the right fitting bra can also be the solution.

There are several reasons for back fat. The first is not wearing your bra correctly. Many women put their bra on by putting their arms through the straps and fastening the bra in the back. However, they forget the final step—pulling the bra back down so that it anchors under your shoulder blades.

Left unadjusted, the back will creep up pushing your back skin up with it and back fat occurs. Another reason for back fat is wearing a bra with a band size that is too large. That’s right. Contrary to what you may think, back fat is created when your band isn’t tight enough.

This means your bra back will creep up and push your back skin with it. The proper bra band size will anchor the back of your bra keeping it in place and giving your back a smooth look. If the wings and back of your bra are too skimpy, this too can cause back fat. Wider sides and back are more flattering under fitted clothes and create less bulge. I know, it looks too “granny.”


But, who’s going to know but you? I’d rather have a wide back on my bra and no back fat, than some skimpy bra that leaves bulges. Finally, back fat is created with age. As we get older our skin becomes less firm. And, with additional weight gain, our skin tissue becomes soft and spongy. Consequently, any form-fitting garment we wear will create some indentation on our back.

Erasing the Unsightly Back Fat 

Step 1: Change Your Eating Habits. 

Eat the right foods. Eating the right foods more often than not will result in dramatic fat-loss in a relatively short period of time. Western diets tend to be full of sugar and processed foods, these need to be cut out (or at least cut back) right away. Ditch the sodas, cakes, and sweets and be wary of consuming too many ‘bad’ carbohydrates such as white bread, breakfast cereals, and French fries. Look to avoid fried foods altogether and instead, use healthier methods of cooking such as baking. Focus on carbohydrates that are low on the glycemic index.

Increase your fiber intake. Fiber is the indigestible part of fruits, vegetables and whole-grain foods which acts as a sponge when it combines with water during digestion. It cleanses your intestines and helps food move through the body more quickly and with greater efficiency.

Some good examples of fiber-rich foods include:

  • Legumes (lentils, dry beans, and peas)
  • Other vegetables
  • Fruits
  • Brown rice
  • Whole grains (wheat, oats, barley)

Note: Adding more fiber to your diet will likely help you lose weight and improve your health, but do it gradually. Rapid increases in consumption of fiber may result in gas or diarrhea.

And be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.

Add more low fat protein to your diet. Protein helps build and maintain and repair muscle tissue which is essential for quality fat burning as it helps increase the body’s metabolism by burning more calories and therefore you will lose back fat faster.

To ensure that you can stay on track, clean out the cupboards with the bad food, and replace the bad food with healthy alternatives. This includes replacing fatty and sugary foods with more healthy substitutions like fruits, vegetables, whole-grains, and other high-fiber foods.

Eat 5 to 6 small meals equally spaced throughout the day. This will help increase your metabolism, and minimize fat storage.

Step 2: Get the Heart Moving

Walking is one of the best forms of exercise . It uses up oxygen, causing your body to burn stored fat. Walking also strengthens muscles, which tones and shapes your body. The increased muscle mass boosts your metabolism. This means you burn calories long after you stop moving. And you don’t have to get all of your walking in at once. If you don’t have time for long walks, find pockets of time throughout your day for short jaunts. While any form of walking burns calories and improves muscle definition, to get the most from your walk, concentrate on these main points:

  • Choose distance over speed. It’s better to walk at a steady pace than walk too quickly and have to quit early. As your fitness level improves, you can speed up gradually.
  • Go for the hills. To help build your muscles, alternate inclines. Try walking up stairs, bleachers, or hills.
  • Warm up slowly.Walk the first few minutes at an easy pace to get your body prepared. If your start is too brisk, you risk burning only the immediate sugar supply in your body rather than the stored fat you want to lose.

Step 3: Manage Stress             

Stress reduction is not just good for your mental health; it’s also good for your physique. Stress is counterproductive to weight loss goals because stress can actually shut down your digestive system. Stress causes many people to eat, and eat poorly, in addition to wrecking havoc on your health and well-being. You are more likely to crave fattening foods such as pasta, bread, and potatoes when you are under stress. Many starchy foods stimulate the production of serotonin, a chemical that makes you feel good. Instead of reaching for donuts, reach for lean turkey or bananas, other foods that raise serotonin levels. Stress-induced overeating makes it difficult to stick to a weight loss plan.

Step 4: Add “Iron” to Your Diet

What we mean by adding Iron to your diet is lifting weights. Adding muscle to your body raises your metabolic rate, and you actually burn more calories even while you sleep.

By focusing on the back through resistance training you will also look slimmer. How? A well-developed upper back gives you that coveted V-shape that makes your waist and hips look slimmer. And a strong back makes good posture possible. Your mom was right: When you stand up straight, you look 10 pounds lighter.

There are many exercises you can do to help you achieve this goal in a gym or health club. Today I will follow the K..I.S.S. Principle….keep it simple and sexy, but discussing four simple exercises you can do in as little as 40 minutes, just once a week to help sculpt an attractive back, one you will be proud to show to the world.



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