How To Get Rid Of Lower Back Fat Fast – Blog Weight Loss Lower Back Fat: Lifestyle Changes to Help You Get Rid of That Unsightly Excess Fat
Do you see fat pouring down the back of your pants? That’s lower back fat, the focus of this article. Also referred to as love handles, the area of skin on the lower back extends outward from the hips (7). Another type is upper back fat, which spills over the back of the bra, while mid-back fat folds over the back of the hips (11). Unattractive fat on your lower back can make you uncomfortable and lower your self-esteem; So, you might think it’s time to get rid of them once and for all using safe, affordable and effective ways.
How To Get Rid Of Lower Back Fat Fast
Do you have lower back fat and looking for ways to get rid of it? Now that you’ve identified that your problem is your lower back fat, it’s time to find a better solution. The lower back is made up of the erector spinae muscle, while the upper consists of the trapezius and rhomboids and the latissimus dorsi in the middle (2). You can get rid of lower back fat using non-surgical methods that will yield better results in the long run.
Exercises To Get Rid Of Back And Armpit Fat In 20 Minutes / Bright Side
To get rid of something, you need to understand its root cause. Back fat is caused by a number of factors, such as back muscle atrophy (loss of strength and muscle tone) and excess fat, poor nutrition and lack of physical activity (2). Excess body fat and weak and toned muscles contribute to the accumulation of excess fatty tissue around the back, hence the appearance of back flab, which causes the affected area to appear lower and muffin top in the back. Aside from fat storage, lower back fat (7)
Although love handles are not dangerous, they can be an indicator or underlying risk factor for chronic diseases such as high blood pressure, heart disease, high cholesterol, type 2 diabetes, stroke, cancer (especially breast and colon), sleep apnea and other respiratory conditions. Osteoarthritis, and liver diseases (7).
When looking for how to lose lower back fat, exercises and diet come first because you can only get rid of excess body fat by consuming fewer calories than you burn. Although you may not be able to completely get rid of lower back fat due to genetics, you can change how your lower, middle and upper back looks by eating right and engaging in appropriate exercises. Other lifestyle changes such as managing stress and getting enough rest can also contribute to an attractive lower back. Here’s how to get rid of lower back fat.
Calories are best burned through exercise; However, if you want to target lower back fat, it is not achievable because spot-reduction is a myth, meaning that it is impossible to lose body fat in just one area. However, some exercises target specific parts of the body, and identifying effective back exercises can help you get rid of love handles as you shed excess fat in other areas. Building muscles along the torso and spine will help reshape your back, so focus on all the muscles around the back for a well-rounded and well-proportioned body shape. Here are some exercises for lower back fat and love handles.
Exercises To Get Rid Of Back Fat
For best results, combine cardiovascular exercises with weight lifting and targeted movements. Note that resistance and strengthening exercises help tone muscles and increase flexibility but do not shrink fat cells. Healthline recommends 5 hours of moderate exercise each week to lose overall body fat (7).
Eat this, not that! Recommends planks, weighted rows, lats, yoga, push-ups and side crunches. Here’s how to properly perform some of these exercises as guided by Healthline (7).
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You can try to lift your knees off the floor so that only the sides of the feet and forearms touch the floor. You can also incorporate hip dips, whereby you slowly lower the hips an inch or 2, then slowly lift them up while in a side-plank position. Repeat the movement for 30-60 seconds.
Does Walking Get Rid Of Back Fat & Stomach Fat?
When you’re used to doing this sit-up exercise without weights, you can modify it further by adding hand weights, for example, a filled water bottle to increase resistance. Instead of holding the hands in step 3, you hold the weight in your hands above the stomach.
This is one of the lower back fat exercises that also works the glutes. Steps Involved:
Also see Benefits of Losing Weight: The Last Nudge You Need to Finally Take a Step in the Right Direction
As you get stronger, increase the speed and extend the time. Mountain climbers can increase heart rate and strengthen muscles.
Hip Dips Vs Love Handles
The focus should not only be on the type of exercise, but on what motivates and encourages you to exercise. Choose exercises that won’t tire you out or burn you out. Variation in workout routines is important.
As mentioned earlier, body fat can be shed by exercising and eating right, among other lifestyle changes. Weight gain or loss depends on the calories you consume and burn; A poor diet can ruin the effects of your workout; Therefore, it is important to control your calorie intake. Dietary changes and controlling the portions you eat can help you get the body of your dreams (7).
Getting all the necessary nutrients will energize you and prepare you for workouts. According to Everyday Health, know the number of calories you need daily, then subtract 500 from that amount to lose 1 pound per week ( 3 ).
Aside from lifestyle changes that include a healthy diet and exercise, rest is just as important when it comes to how to lose lower back fat for both guys and women. For example, if you suffer, you may not be able to work and may get injured. According to Muscle and Fitness, you need about 6-8 hours of sleep each night for your mind and body to function optimally (2). A 2010 study shows that poor sleep and sleep loss inhibit fat loss, and that after a bad night’s sleep, you tend to eat more (9). So, get the beauty sleep that ultimately contributes to your desired lower back appearance.
I Just Can’t Get Rid Of My Lower Back Fat!
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Did you know that stress hormones slow down the body’s ability to burn fat (2)? Stress increases the hormone cortisol, which causes visceral fat and increases body weight (10). Therefore, it is important to take care of your mental health in the same way you take care of your physical body in order to shed unwanted pounds. Take regular breaks to rest your mind and soul so that stressful situations don’t completely overwhelm you and hinder your weight loss journey.
Women are not the only ones sensitive to love handles. Men also have problems with their lower back fat and can follow the above tips, which provide solutions on how to get rid of lower back fat man. Work hard to lose that muffin—always up your game, and if possible, get an accountability partner and personal trainer to push you to achieve your goals. If combining the above options doesn’t work, go get your blood and stool tested to check your gut health because you may be dealing with insulin resistance, hidden inflammation, or other hormonal imbalances.
Several surgical and nonsurgical procedures target lower back fat, for example, liposuction (11). Healthline recommends considering such drastic measures if your BMI is above 40 or above 35 with other associated health conditions (7). These medical procedures have side effects and are expensive, so weigh your options carefully before trying them, and they should be performed strictly after consulting a board-certified surgeon or dermatologist.
How To Tone Your Back
Getting rid of lower back fat requires commitment to the recommended lifestyle changes and hard work in implementing them. Understand your body and what works for you before embarking on any weight loss routine. In general, combining a healthy diet plan and appropriate workouts, along with adequate sleep and stress management will yield results in the long run and improve your overall health. However, even though these methods are safe, it is necessary to consult the relevant experts before trying them.
This article is intended for general information purposes only and does not address individual situations. It is not a substitute for professional advice or assistance and should not be relied upon to make any decisions. Any action you take upon the information presented in this article is strictly at your own risk and
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