If you have excess body fat it can accumulate anywhere on the body including the back. Back fat can spread throughout the back although many people are exposed to it on your lower back. Fatty areas on the lower back is often referred to as love handles. If you are a woman with excess fat again you can lose it by losing weight in general. The only way to spot reduce body fat is through cosmetic procedures. Otherwise you have to follow a special diet and fitness regimen to lose back fat.
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Cut the amount of calories you eat daily. To lose fat you must burn more calories than you take in. Use an online tool to find out how much calories you can consume daily. You must enter the sex weight height age and activity level of the tool to get results.
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Burn extra calories through exercise. Cardiovascular exercise is key to weight loss plan. Since you are trying to lose back fat you should get at least 45 minutes of vigorous cardiovascular exercise every day. Choose activities you enjoy so you’ll stick with your exercise plan. Swimming jogging brisk walking aerobics dancing and bicycling are all solid forms of cardiovascular exercise.
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Incorporate weight training in your exercise plan. If you tone your muscles through weight lifting you will increase your metabolism and burn calories more efficiently. As a result you will lose body fat faster so you eventually lose your back fat. In addition to full body workout focus on exercises that target the back such as Superman moves. To perform these lie face down on the floor and extend your arms out in front of you. Carefully lift the arms chest and legs off the ground. Hold for a moment and then lower them to the floor. Repeat this movement 10 to 20 times.
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Use intervals. Interval training helps you burn more calories workouts expediting your fat loss. Instead of exercising at a steady pace vary intensity throughout the workout. For example jog for 3 minutes and then sprint for 1 minute. Repeat this interval several times through a 30-minute drive.
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Try ultrasound body sculpting. Available at most dermatologists’ offices releases this treatment energy into your back is fat cells helping to break them up. Ultrasonic devices are passed back to release this energy. Typically multiple sessions required to effectively break up the fat cells.
Consider liposuction. Liposuction is the only way to actually remove fat cells from the body. A plastic surgeon will make incisions in the back and then insert a suction device to vacuum out some of your fat cells. As with any surgery liposuction carries significant risk. Talk with your doctor thoroughly about the pros and cons before committing to the procedure.
Tips and Warnings
Drink plenty of water daily. Water consumption supports diet and exercise.
Talk with your doctor before embarking on a new exercise regime.