How to Lose Back Fat for Women


If you are considering buying new bras because your back fat spills out over the top of your existing ones, it may also be time to consider a good self-care plan to help you lose those extra pounds. Unfortunately, you won’t be able to lose only back fat. The American Council on Exercise points out that weight loss is a full-body endeavor and that efforts to spot reduce don’t work. A few lifestyle changes should get you back into your old bras, bulge-free.

Step 1

Start at your basal metabolic rate, or the amount of calories it takes to stay at your current weight, and subtract 250 calories from your daily allotment. Calculate your BMR by visiting the American Cancer Society’s Calorie Counter.

Step 2

Make the calories you do consume good ones. Focus on whole grains, fat-free dairy, fruits, vegetables and lean meats or vegetarian proteins. Skip the fast-food drive-through window by preparing healthy meals and snacks ahead of time so you can grab them on-the-go. Drink plenty of water.

Step 3

Make exercise a priority. Squeeze in 30 minutes, five days a week. If you don’t have time to get to the gym, try getting a combined 30 minutes through activities like taking the stairs, playing with your kids or dancing to the radio.

Step 4

Exercise at 50 to 70 percent of your target heart rate. Find your target heart rate by subtracting your age from 220. Determine your heart rate by counting your pulse for 10 seconds and multiplying the number of beats by 6.

Step 5

Build muscle to help you take off excess back fat more successfully. Muscle burns more calories throughout the day to speed up your weight loss. Lift weights or take yoga, Pilates or toning class two to three times per week.

Step 6

Practice good posture to enhance your new shape as it emerges. Balance your ears over your shoulders. Line up your shoulders with your hips. Place your hips over your knees and your knees over your ankles. Check your posture often throughout the day.



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