December 6, 2023
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How to eliminate back fat ?

  • August 8, 2021
  • 5 min read
How to eliminate back fat ?

Back fat, like any other stubborn fat, is somewhat difficult to get rid of. If you want to eliminate back fat, you need to pay attention to your diet and focus on eating, clean, whole foods. 

In this article, you will learn how to use diet, exercise and certain tips and tricks to eliminate back fat. Remember that you can’t spot reduce, if you want to lose fat, you need to lose fat from other parts of your body too. With this regime, you will also lose fat from areas where excess fat generally accumulates in your body. 

Let’s get started! 


Let’s start with your diet. Fat reduction starts in the kitchen. You can’t expect to lose weight if you don’t take the time to work on your diet. Examine your diet and lifestyle, how much junk food do you eat on a daily, weekly and monthly basis? 

If you are a self-confessed junk food addict, focus on reducing the amount of sugary and salty foods you consume. For example, if you have an eye for burgers and fries, make your own at home instead. Instead of a beef burger, make a grilled chicken burger instead, add fresh lettuce and other vegetables and use homemade mayo. You can either substitute the bun for a wholemeal flatbread or wrap your burger in lettuce instead to reduce your carb intake. 

Instead of your usual french fries, substitute with sweet potato fries instead. Lightly brush them with olive oil, add some salt and pepper and bake them in the oven or air fryer until crispy. 

Simply replace junk food with healthier alternatives. Do you love milkshakes? Drink smoothies instead. Pizza? Search online for a cauliflower base pizza that you can prepare yourself at home. 

You can also include high-quality supplements to boost your macronutrients. Protein powders liquid supplements could help to enhance your results. Get good quality, effective supplements here. High-quality supplements do have some health benefits however, low-quality products could be detrimental to your health,  therefore, choose carefully and be mindful of the supplement retailers you choose to purchase your supplements from. 


Meal Prep

Preparing your meals in advance is a game-changer. You will notice a major improvement in your eating habits when you start preparing your meals. James Clear, the author of bestselling personal development book, Atomic Habits says that if you want to cultivate good habits, make it easy, obvious and accessible. 

Therefore, if you want to eliminate junk food, prepare your meals in advance, create grab-and-go snack packs with fruit, nuts and seeds. Prepare smoothie packs by bagging your fruit in individual smoothie prep packs. Slice your vegetables in advance to make it easier to create salads for yourself. You can even prepare quick freezer meals that you can heat up and eat for lunch and dinner. 

When you take the time to prepare your meals, you will notice how quickly you become accustomed to eating healthy foods instead of junk foods. 


Drink plenty of water, this is a no-brainer but you will be surprised at how difficult this can be for people that are addicted to sugary drinks like soda and store-bought juices. Drink at least eight to ten glasses of water per day, add an extra glass for each hour of exercise. Also, if you live in a hot country, you might need to drink more due to water loss from sweating. 

Water is important for several reasons. Firstly, water accelerates the metabolism, it also cleanses toxins and debris from the body thus reducing bloating and dehydration. 

Drinking water also acts as a natural appetite suppressant. Therefore, pay attention to your water intake, carry a water bottle with you when you go to the gym, to work or to run errands. Sip your water throughout the day instead of consuming it all in one sitting. 

Strength Training 

Strength training is the key to your success, weight lifting and bodyweight exercises will strengthen your core, burn fat and build muscle. Include pull-ups, push-ups, pull-downs, weighted twists, bent over rows and seated rows into your routine. Train your back twice a week and rest your muscles on other days. 

Targeted Exercises 

Perform targeted exercises such as side twists and side bends. You can do these three times a week without any weight. Do slow, intentional movements, rushing will reduce the effectiveness of the movement. With side twists, for example, perform each movement as you slowly count to eight, perform 20 reps on each side, repeat each set three times. 


Cardiovascular exercise is the final component of your workout regime. Do 40 minutes of cardiovascular exercise three times per week. You can either run, jog, walk, cycle or swim. Or create a high-intensity interval training routine and include jumping jacks, burpees, high knees and side steps. 

Sweat it Out 

 Finally, sweat it out by working out in a sweatsuit, spend time in the sauna or steam room and do weekly Epsom salt baths to get rid of excess fluid retention which can often reduce the rate at which your body burns fat. 

To conclude, utilize all or some of the methods outlined in this article to facilitate the process of eliminating stubborn back fat. Remember to drink plenty of water and focus on eating healthy, whole foods. 40 minutes of cardiovascular exercise three times per week and strength training will speed up the process allowing you to see results much faster.

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