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HomeTrendingHow To Lose Fat On Your Lower Back

How To Lose Fat On Your Lower Back

Make Use Of Healthy Supplements

8 Exercises To Remove Stubborn Lower Back Fat

Taking supplements is the best way to lose weight faster because they can reduce fat in your back area with little effort on your part.

Here are some supplements that you can try:

Vitamin D helps to reduce fat cells in the body by increasing fat oxidation and also helping your body utilize fats more efficiently.

It has also been linked to weight loss because it helps you burn calories and reduces your appetite.

Our readers are loving this Vitamin D From Naturewise & its the best seller on Amazon

Garcinia Cambogia helps to increase your metabolism and burn calories faster than usual. You can also eat unlimited amounts of food and your body will still lose weight.

Green tea is full of chlorophyll, which helps your body to burn fat at a quicker rate than normal.

It also increases the amount of adrenaline that your body is able to produce, which can activate fat-burning hormones that help you to lose weight faster.

Youre Missing The Mark

Your back is made up of four main muscles, the upper consists of the rhomboids and trapezius, the middle is the lattissimus dorsi, and the lower is the erector spinae. Spot reducing is not possible, so its important to focus on muscles that also surround your back so you are well rounded and proportioned.

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Lower Back Fat Workouts That Actually Work

Direct back fat exercises are not an effective tool to burn back fat. I know this is a bit counter-intuitive, but the above numbers dont lie.

You do these direct back exercises to build muscle not to lose fat.

To lose fat and by extension also fat in the lower back an indirect exercise approach is way more effective.

What I mean by that is to support your fat loss efforts with exercise that:

  • Burns lots of calories
  • Doesnt fatigue you a whole lot
  • Is fun for you to do, so you can be consistent with it

I am a big proponent of LISS, low-intensity steady-state cardio. This is something everyone can do pretty much every day, its easy on the joints, the burned calories can add up quite a bit, and you dont fatigue yourself too much for your strength or muscle-building training.

Remember, spot-fat reduction is a myth. It doesnt matter what you do exercise-wise, as long as you burn a decent number of calories and stay in a calorie deficit.

Here are some great low-impact activities you can consider to tackle not only your back fat but your body fat in general:

  • Walking and treadmill walking
  • or anything else that has you move constantly for an extended period

Still, even these exercises for lower back fat wont work any miracles because cardio training can only do so much. So, lets look at the meat and potatoes of fat loss to give your back fat the real beating!

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Back Pain Conditions That Are Related To Obesity

Not all lower back pain comes from strained muscles or spinal misalignment. Obesity can cause a variety of other issues that can contribute to lower back pain. Sciatica, herniated discs, pinched nerves, osteoarthritis and piriformis syndrome are also linked closely to excess weight and obesity in patients. Treatment for many of these conditions includes weight loss and a reduction in BMI. Even if surgery is an optional route that patients choose, effectiveness and recovery greatly depend on a patients overall health and ideal BMI maintenance.

Exercises To Tone The Upper Back

At Home Workouts For Back Fat

Exercises to help tone and strengthen the upper back include:

Lateral raises with dumbbells

Lateral raises can improve definition in the shoulders and back.

  • Either stand or sit with a dumbbell in each hand. Slowly raise the weights out to the sides until the arms are parallel with the floor.
  • Bring the arms back to the body, controlling the movement.
  • Repeat 1012 times.
  • Using a rowing machine can help strengthen and tone the upper back.

    Alternatively, someone can use a barbell or dumbbells to do bent-over rows.

  • Stand with feet shoulder-width apart and bend over from the waist, keeping the back flat and the neck in line with the spine.
  • Squeezing the shoulders together, lift the weight toward the chest.
  • Slowly lower the weight and then repeat the exercise 1012 times.
  • As well as making dietary changes and getting regular exercise, people may find that other lifestyle measures help them reduce body fat.

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    Youre Not Sleeping Enough

    Sleep duration is associated with elevated levels of the hormone ghrelin and reduced circulating levels of leptin, the hormone that supresses our appetite. Because of this, not sleeping can lead to increased levels of appetite and hunger and an expanding portion of belly fat.

    If youre struggling to get some shut eye, get to the root of whats causing your insomnia and learn how to help yourself nod off using expert wellbeing techniques. If youre in the following situation, however, youll be in no doubt as to whats causing your sleeplessness

    Eat Foods With High Fiber & High Calcium

    Fiber and calcium are both great for reducing fat in your back area, so eat a lot of foods with these nutrients in them.

    Fibers can help to make your body more alkaline, which is very beneficial for your health and will also help keep the fat in your back away.

    Choosing foods with the most fiber and calcium can be difficult because not all food groups that have these nutrients include them.

    But you dont want to pick a diet program that doesnt have enough of these nutrients because this will decrease the results you get from it.

    So stick with choosing foods with fiber and calcium so that youre able to lose your belly first.

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    Back Fat And Fat In The Lower Back

    Back fat, lower back fat, side fat, love handles whatever you want to call it, it all means the same thing: the fat deposits around your waist that can ruin a good physique.

    Unfortunately, lower back fat in particular is one of those fat storages that our body only reluctantly wants to part with. This is just a personal observation, but I feel most guys tend to lose their mid-section fat starting from the front and have the most issues getting rid of lower belly and lower back fat, once they have leaned down enough.

    Still, judging from my physique, some remaining fat deposits in those areas is probably no big deal. However, I bet youre reading this article because your lower back fat is a tad too predominant, and you need to do something about it.

    Good thing for you that there are some tried-and-tested methods on how to lose fat in the lower back!

    Lifestyle Tips To Reduce Belly Fat

    The Lower Back Fat / Love Handle Myth (BUSTED!!)

    Reducing abdominal fat is 80% about eating the right food. Follow a healthy and balanced diet with adequate macro and micronutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home .

    Always carry a water bottle, and make sure you keep sipping water throughout the day .

    • Short Bursts Of Exercises

    According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat , .

    • Say No To Sugar

    Cut down on sugar to reduce belly fat . Use honey or jaggery instead.

    • Reduce Sodium Intake

    Consuming a lot of salt causes water retention in the body , . Reduce your sodium intake to see a difference in your belly fat.

    • Increase Intake Of Vitamin C

    Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block cortisol, a hormone that is secreted by the body under stress . A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat .

    • Consume Fat Burning Foods

    You can consume the following foods to burn fat by boosting metabolism.:

    • Include Healthy Fats

    Include polyunsaturated fatty acids into your diet. PUFA help reduce inflammation in the body , thereby lowering the chances of accumulating abdominal fat.

    • Do Not Skip Breakfast
    • Get A Good Nights Sleep

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    Is Back Fat Unhealthy And How Much Body Fat Is Normal For Women

    In general, back fat isn’t unhealthy, no. More often than not, it’s a sign of totally natural changes in the body, such as:

    • A change in posture as you age

    Luke Worthington, a PT and performance specialist, adds that another case of back fat being totally normal is when it comes down to genetics. ‘We all have a predisposition to store body fat in particular areas,’ he explained. ‘There’s no specific reason or cause for storing body fat in one area over another.’

    All that said, back fat could, as we’ve said, be associated with insulin resistance, high testosterone and low carbohydrate tolerance, increased risk of diabetes, PCOS and infertility. It’s vital you see a GP if lifestyle changes aren’t making any difference to the amount of back fat you have.

    How much body fat is normal? It’s impossible to advise on how much fat you should have on your back in particular, but it could be helpful to take stock of your body fat in total. The Royal College of Nursing advises that a healthy body fat percentage for women aged 20 to 40 is between 15% and 31%. As you get past 40, your ideal body fat percentage might get higher.

    ‘While healthy levels are usually between 15 and 31% for women, this is really individual,’ explains Dr Rebecca Robinson, a consultant in sports and exercise medicine.

    Remember: women need a certain amount of body fat for proper hormone function fact. It is also normal and necessary for women to carry slightly more body fat than men.

    Ways To Reduce Weight For Back Pain Relief

    Methods of weight loss have been studied for their ability to relieve pain. Active programs have fared far better than passive advice, information, or lifestyle coaching. It is important for individuals who have back pain and are overweight or obese to take action and change daily habits for long-lasting results.

    The most recommended ways to lose weight include:

    • Frequent, moderate to high-intensity exercise
    • Counseling with a professional to achieve behavioral changes13

    Avoiding physical activity due to fatigue and shortness of breath weakens the back further, and indirectly leads to more intense back pain. Fear of pain with movement is a mediating factor between intense pain and limited ability to perform daily tasks.14 For some, overcoming the fear of physical activity is an important step to losing weight and relieving pain.

    Alternative ways to lose weight include:

    • A low-energy liquid diet, which is best followed under medical supervision10
    • Prescription medications, such as orlistat , which may lead to serious liver injury10
    • Leptin therapy, which are hormone injections that help prevent the body from regaining lost weight10

    Tier 4 weight management involves bariatric surgery, which reduces the severity of back pain and disability scores and increases the quality of life.15

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    Do A Lot Of Heavy Compound Weightlifting

    Most guides on how to get rid of lower back fat recommend you do specific lower back fat exercises.

    This is wrongheaded because you cant spot reduce fat.

    Research shows that exercising a muscle group increases blood flow and lipolysis in the area, but not enough to noticeably reduce surrounding fat stores.

    What you can do, though, is reduce your body fat percentage.

    That is, you can reduce the total amount of fat youre carrying around, and this will inevitably cut into the fat thats clinging to your lower back.

    And the best exercises for reducing your body fat percentage are compound exercises.

    If you want to maximize the fat-burning effects of weightlifting . . .

    Toning Exercises For The Upper Back

    Pin on Obesity Problems

    Lateral raises with dumbbells

    This simple weight exercise strengthens the shoulder muscles while also improving definition around the shoulders and back. Including weight training in your routine can help boost your metabolism throughout the day.

    • Face forward, holding a dumbbell in each hand. You can also modify this movement by performing it while sitting. You dont have to use a lot of weight, either doing a lot of reps with lighter weights may be more effective for toning your back.
    • Slowly raise the weights away from your body until your arms are parallel to the floor. Dont clench your fists or shrug while doing this.
    • Return your arms to your body with control. Take a deep breath and repeat the exercise 10 to 12 times for one set.


    A seated cable row will strengthen your back muscles, particularly the latissimus dorsi. You can also simulate a row machines motion by sitting on a bench and using light dumbbells or a resistance band.

    Begin by sitting with your back straight and your hands gripping the resistance band, dumbbells, or row machine handle on either side.Lean back and draw your arms in, bending your elbows and pulling with your entire weight.Return to your starting point and repeat. Instead of repetitions, try quickly repeating this exercise for several minutes to raise your heart rate.


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    Exercises To Get Rid Of Lower Back Fat For Women

    Exercises to get rid of lower back fat arent the easiest to do. Effective ones target the correct muscles for fat loss. Here are seven of them.

    1. The Bridge

    First of all is the Bridge, one of the best ways to build your butt, hips, and thighs.

    To do it, lie flat on your back and put your feet on the floor. Keep your knees at a 45-degree angle. Place your hands on your hips and raise your bum off the floor. Make sure that your body is in a straight line all the way from your knees to your shoulders.

    Stay in this position for at least half a minute, then lower yourself to the floor. Rest for about half a minute, then repeat the exercise.

    2. The Plank

    There is also The Plank. Women usually do it to build their core muscles, but it works the lower back as well.

    To do it, lie flat on your stomach and tuck in your elbows. Lift your body off the ground, making sure that only your toes and elbows touch the floor. Straighten your back and keep your butt down. Your core muscles should feel a pull.

    Stay in this position for about half a minute, then lower yourself gently. You should increase the time spent like this gradually.

    As you become more familiar with the exercise, try putting yourself in a press up position. You can also use an exercise ball for your feet.

    3. The Superman Pose

    Become a superhero and lose lower back fat at the same time. You will improve your core strength and shed a few pounds at the same time.

    4. Dorsal Raises

    5. Scissor Leg Lifts

    Ab Workout: Kiss Love Handles Goodbye

    Make these five exercises part of your plan to tone waist and hips:

    1. Bicycle Crunches: This exercise will work your internal and external obliques as well as the rectus abdominis , Keigher says.

    • Lie on your back, knees bent.
    • Place hands behind your head without interlacing your fingers. Lift your head slightly.
    • Twist so that your left elbow goes toward your right knee while you extend your left leg.
    • Pull your leg back in and extend the other leg, twisting so that your right elbow goes toward your left knee.
    • Build up to 3 sets of 25 reps each.

    2. Standing Trunk Twists

    • Stand with your feet about hip-width apart.
    • Keep hips and legs facing forward as you twist to the right, extending your left arm out to the right.
    • Twist in the opposite direction , extending your right arm out in a punch to the left.
    • Aim for 100 repetitions.

    3. Lying Leg Twist

    • Lie on your back with your arms stretched out to the sides, hands flat on your mat.
    • Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso.
    • Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle.
    • Return them to center and then lower to the other side so that your outer left thigh touches the ground.
    • Build up to 3 sets of 25 reps each.

    4. Side Planks: This exercise strengthens your core, in the front and the back, Nasser explains.

    5. Seated Russian Twists

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    Exercise For Weight Loss Patients With Back Pain

    Posted in

    Dr. Jay Michael Snow and the team at St. Louis Bariatrics specialize in weight loss, and we understand that people often have other health issues that prevent them from living healthier and more active lives1. Back pain is a common ailment among people seeking to lose weight, and our patients are not alone eight in ten Americans experience chronic back pain at some point in their lives. We know that a balanced and healthy lifestyle incorporates regular physical activity, but how do you get exercise when youre dealing with chronic back pain? Well, the right exercises can actually help alleviate back pain! If you are suffering from back pain or mobility issues, here are some tips and ideas for your fitness routine.*


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