Do you loathe seeing those unsightly bulges when you look in the mirror? Does the sight of upper back fat make you feel like you want to hide away from the world? If you feel uncomfortable when you can see too much flesh around your mid-back area then fear not, as there is a solution.
End those unsightly bulges and rid yourself of upper back fat with just a few simple lifestyle changes. From joining a gym to selecting low-calorie food choices, you’ll soon be on your way to losing that unwanted back fat.
Take up Cardio & Strength Training. Your upper back is an area of the body that is strongly benefitted by regular cardiovascular exercise and strength training. Try to engage in aerobic exercise, such as running, swimming, rowing, and cycling, four to five days per week for 30 minutes per session. Additionally, strength- condition the muscles of the mid-back with exercises like bent-over rows and chest presses.
Fill up on Lean Protein. To support successful back fat loss, fill up on lean proteins, such as fish, eggs, and low-fat dairy. You’ll feel fuller for longer and be able to keep your calories in check. Consider adding a handful of unsalted nuts and seeds to your lunchbox for an energy-sustaining snack between meals.
Drink Your Water. Skimping on water can slow down your metabolism and lead to water retention; something you don’t want if you’re desperately trying to lose back fat. Keep your body hydrated to keep your body systems running efficiently and enjoy a glass of water before each meal as it can help you to eat less in the long run.
Watch What You Eat. Although it’s tempting to reach for a bag of crisps when you’re feeling the munchies, it’s worth filling up on nutrient and mineral rich foods instead. Fruits, vegetables, wholegrains, and dairy are just some of the foods that will help get rid of that excess back fat.
Increase Your Fiber Intake. Eating more fiber-rich foods will help to boost your metabolism and also curb unhealthy cravings. Choose whole wheat over white bread or try brown rice over white rice. On the sides, enjoy a tasty salad made from a mix of crunchy vegetables.
Sleep Regularly. We often forget how significant it is to get seven to eight hours of decent sleep per night, but did you know that it’s essential for fat burning? It turns out that when you don’t get enough sleep, your hormones’ balance gets thrown off, leaving you more susceptible to unhealthy food choices.
Cut down on Declining-Nutrient Foods. When you’re considering what to eat, be aware of declining-nutrient options, such as processed and pre-prepared foods. Although these may save you time in the kitchen, they also contain a wealth of trans fats, refined sugars, and sodium which can all lead to excess back fat.
Seek Professional Advice. If you’re still struggling to get rid of that excess back fat, then contact a certified nutritionist or fitness coach in your area. They can help you structure a diet plan which perfectly fits your lifestyle, accompanied with a tailor-made exercise plan to get your upper body looking toned in no time.
Focus on Lower Back Muscles: It is important to strengthen the muscles of the lower back to create a symmetrical balance. This can be done by performing exercises such as reverse flys, bridges and planks. When incorporating lower back exercises into your routine, ensure you keep the intensity level low yet consistent to reap the rewards of losing upper back fat.
Intermittent Fasting: Intermittent fasting involves limiting your eating window in which you eat your meals and snacks. This process gives the digestive system a mini break, which can help to unlock the key in fat loss.
Include Healthy Fats: Eating healthy fats can help to speed up the body’s metabolic process as they take longer to digest. Including these beneficial fats into your diet such as nuts, avocado, seeds and tuna can also help to keep you fuller for longer.
Meditation: Stress is one of the key contributors to the accumulation of fat in the body. Carving out time to meditate on a daily basis can help to reduce the amount of cortisol hormones that are in the body, which usually lead to an increase in fat storage.
Avoid Unhealthy Snacks: Offering healthier alternatives to unhealthy snacks is the key to successfully reaching your back fat loss goals. When shopping, be mindful of the snacks that you buy, as unhealthy snacks can add up to excess fat in the body if consumed frequently.
Reduce Stress: Stress can be the main reason why excess fat accumulates in certain areas of the body, such as the upper back area. If you’re struggling with your mental health, talk to someone close to you and try to come up with healthier options to reduce your stress levels. Additionally, try to engage in activities that you find calming, such as yoga or spending time in nature.
Practice Good Posture: Good posture helps to ensure that the spine is in alignment, whilst taking the pressure off the back and neck areas. To ensure good posture, practice sitting in a tall, upright position often, ensuring that your body is in a straight line with the head, shoulders and feet.
Add Supplements to Your Diet: If you’re looking to speed up matabolism and increase your energy levels consider taking natural supplements. Supplements such as whey protein, evening primrose oil and green tea extract can help to maintain the body’s natural fat-burning process, making it easier to lose upper back fat.
Make Meal Prepping a Habit: Preparing meals ahead of time can help prevent unhealthy snacking and also reduce the amount of meals which are consumed at restaurants. If you’re serious about losing upper back fat, then making meal prepping a habit can really help to reach your goals faster by minimising the temptation for unhealthy snacks.
Join a Gym: If you’re feeling like a solo exercise plan isn’t enough to reduce upper back fat, joining a gym can help to keep you focused and motivated in your fitness journey. Gyms offer personalised exercise and nutrition plans, as well as classes with instructors that will help to guide you to reaching your desired goals.
Choose Low-Calorie Foods: Foods that are high in calories such as sugary and starchy snacks should either be avoided or, if tried, only be done for treat days. Low-calorie foods can help to create a calorie deficit in the body, increasing the chance of burning fat successfully.
Keep a Food Journal: If you’re aiming to lose back fat, it’s essential to plan and track your food intake. Keeping a food journal can help to make it easier for you to stick to a balanced diet with all the essential nutrients and minerals.
It’s possible to finally end those unsightly bulges and rid yourself of upper back fat. With some simple lifestyle changes, such as reducing your stress levels and increasing your exercise regime, you’ll be on your way to a toned upper back. So, what are you waiting for? Start your back fat loss journey today!
