How to get rid of back fat

The accumulation of fat in the back leads to an annoying appearance but can be eliminated by some exercise and a healthy diet.

There are many places where fat can accumulate in the body, so that its appearance becomes disturbing, most notably abdominal fat. It can also appear in other places such as the buttocks, arms, and back, and fat may appear in more than one area of ​​the body.

Many suffer from back fat accumulation, which can be eliminated with a few steps.

Reasons for fat accumulation in the back

Let's first learn about the causes of fat accumulation in the back area, including:

• Excessive eating unhealthy foods: where fat begins to appear in more than one area of ​​the body, including the back.
• Lack of exercise: This helps in tightening the body and not accumulating fat. With laziness and lethargy, folds and folds are observed in the back, even with a diet.
• Exercising wrong habits: such as sitting in front of the smartphone and bending the back for long periods of time, leads to muscle weakness in this area, and thus fat accumulates in it.
• Incorrectly wearing the bra: it must be pulled down from behind after wearing so that the fat does not accumulate in the upper and mid back, and over time the lumps and creases appear in these areas.
• Aging: Sagging appear in the body with age, and it can appear in the back, especially if this area is full.

Where the fat is concentrated in the back

Fat appears markedly in three main areas of the back:

• Bra area: The upper area of ​​the back, where fat can accumulate in men or women.
• Waist region: It is the mid back area, so fat accumulates around the waist, usually from the front and back.
• Lower back area: can be seen just above the narrow waist of the pants, especially on the sides.
• How to locate waist fat
• The best way to find the fat accumulation area in the back is to stand upright in front of a long mirror, and hold another mirror in your hands.

When looking at the front woman, you can see and locate all the back fat.

Ways to get rid of back fat

To get rid of back fat, some steps can be taken:

1- Following a diet

It is difficult to determine where to lose fat first, but it is advised to eat a diet that contains much lean protein to promote muscle growth.

Thus the back muscles will become strong and the appearance in this area improves, as the fat becomes thicker.

The calorie diet is one of the best dieting regimens for getting rid of fats in different parts of the body.

During the diet, you should drink large quantities of water that help improve fat burning.

2- Doing sports

In the event that the fat is concentrated in the back, you should focus on back exercises in addition to other exercises. Among the most prominent exercises that can be practiced for back fat:

• Arm exercises: By stretching the arms back and forth, up and down, you will contribute to tightening the muscles and burning back fat.
• Waist exercises: Abdominal exercises help in tightening the waist area from the front and back, as they help burn the accumulated fat in the waist circumference.
• Bending to the sides: a simple and easy exercise that helps to define the sides of the body and get rid of the fat that appears in the top of the pants on both sides.
• Ground touch exercise: While you are in a standing position, you bend forward until you touch the ground with the palm of the hand, then stand again. This exercise targets the abdomen and back areas as well.
• Knees exercise: while standing upright, as you straighten your arms forward, start going down and bending your knees while maintaining straightness, and standing again, with this exercise being repeated continuously, this exercise tightens the entire body.
• Back sleep exercise: place hands under the head, start raising the head as gradually as possible, then sleep again, and repeat this exercise several times a day.
• Walking: It is a sport that helps in burning body fat, and it is preferred to walk for at least half an hour per day.

3- Stopping wrong habits

This causes folds and folds to appear in the back area, so you should not sit for long periods in front of a computer or tablet while looking at them and bending the back forward, as well as while at work.

Rather, you should maintain a straight posture while sitting, to keep the back looking good.