Beach season is on! Are you ready for it? To look your best, you need to get rid of the fat that’s been settling around your mid and lower back. If you’re a man carrying too much fat in your lower back, you are not alone. It is a common struggle especially when the beach season is in full swing. So, how do you get rid of lower back fat?
The first step is to cut calories. Suddenly going on a crash diet is not a good idea. Instead, slowly reduce your daily caloric intake, and replace heavier items on your plate with powerful nutrient-dense foods. For example, switch a 350-calorie cheeseburger with a 150-calorie Greek yoghurt.
Then there’s the importance of building up your back muscles. Weight lifting exercises can be a great way to build up your back muscles. Target exercises include the reverse fly, lat pull downs, shoulder press and bent over barbell rows. This will help to shape and tone the muscles on your lower back which will help to reduce the overall fat on your body.
It’s also important to reduce stress and take it easy. Your stress hormone cortisol likes to deposit fat around your midsection and lower back. So, managing stress well is very important. Take time out to relax, go for a walk, meditate, or read a book as a way to reduce your stress levels.
The right diet and exercise are key, but so too is quality sleep. Studies show that when you don’t get enough sleep, your hormones get thrown out of whack. Too many hormones like insulin and ghrelin are stimulated, which can result in unnecessary weight gain. Aim for 7-8 hours of quality sleep a night and watch your waist shrink.
Part of getting rid of your lower back fat might also include looking at how you move throughout the day. Make sure you’re getting your steps in and running up and down stairs. Take regular breaks from sitting in the same position, optimising your posture when sitting and standing. All of these little movements can help you burn calories and increase your metabolism.
Now that you have the basics in place when it comes to getting rid of fat in your lower back, you need to maintain consistent healthy habits that will help you achieve your goals. Adopt an attitude of ‘healthy living’ rather than ‘dieting’ and create an eating plan that you can stick to.
Move your body in whatever way is enjoyable for you. Be it running, walking, swimming, weightlifting or yoga, mixing up your form of exercise will keep your body guessing and help you to burn fat. Make sure you’re also challenging your muscles and building strength. Decrease the time you spend being sedentary, like watching TV and scrolling through social media and use that time instead to move your body.
In addition, start using intermittent fasting to your advantage. This form of fasting can help to reset the hormones in your body and activate fat burning processes. As you implement these tactics it will become easier and easier for you to stick to your goals as you will see positive results.
It is so important to stay hydrated, especially if you are trying to reach your weight loss goals. Invest in a good quality water bottle and mark intervals for yourself when to have it. Make sure you’re drinking enough throughout the day. Also consider supplementing your diet with a quality-grade multivitamin as some nutrients needed to promote fat burning may not be obtained from your diet.
Finally, consider cycling your carbohydrate intake. This involves having more carbs during the days when you are training and fewer on rest days. Cycling your carbs correctly can increase fat burning, ensuring you stay on track with your goals.
In conclusion, when trying to get rid of fat in the lower back, improving your diet and exercise regime is essential. It’s also important to take time for yourself, move your body, intermittent fast and stay hydrated. Nothing comes overnight, so be patient and consistent with your healthy habits and you will eventually see an improvement in your lower back fat.
Another tip when it comes to controlling your lower back fat is to keep your body in balance. Eating foods from each food group is important to maintain an optimal level of nutrition. Also, do not forget to keep your primary focus on nutrient dense foods. Think of ‘Food as Medicine’ so you can nourish your body and feel great inside and out.
Instead of skipping meals, make sure your meals are well balanced with the right mix of lean proteins, whole grains, healthy fats, and vegetables. Eating small meals and snacks during the day can also help you keep track of your calorie intake.
Getting the right amount of exercise is also key when it comes to getting rid of your lower back fat. Building muscle and cardio exercise can help you lose this fat and give you great results. Make sure you set realistic goals for yourself when it comes to exercise and come up with an actionable plan to get there. Get creative with your workout sessions to keep yourself motivated.
Use compound exercises to target all the muscles around your lower back and help build up your back muscles. Stretching or doing yoga will help you stay flexible and prevent injury.
Another strategy is to gradually increase your physical activity. Minimise the time you spend being sedentary and instead, stand up and move around as often as possible. Studies have shown that people who get up and move more throughout the day, end up burning more calories than those who remain stationary.
Finally, pay attention to your recovery. Recovery plays a critical part in the maintenance of your physical health and helps you get the most out of your workout. Include some rest days in your schedule where you can take time out to do some light stretching or meditation.
When it comes to controlling your calorie intake and losing lower back fat, tracking your food intake can be very useful. Logging your meals into a food and exercise journal can be a great way to keep track of your eating and exercise habits and help you stay on top of your goals.
As part of tracking your food intake, try to keep a record of the macros that you are consuming. Focusing on getting enough protein, healthy fats, and carbohydrates throughout the day is important for your overall health. It will also make it easier to stick to your calorie intake goals.
In conclusion, when trying to get rid of lower back fat, it is important to adopt an overall healthy approach. Approach it with realistic goals, cultivate healthy habits, and track your progress consistently. Eating whole foods, being active and taking time for recovery are all essential components. By following the above advice, you will be well on your way to getting beach-ready in no time.
