How to Lose Back Fat (Women)

Trying to lose that stubborn fat on your back? This can be a particularly tricky area to lose fat and tone up. The best method to reduce the look and amount of excess fat in any area of your body is to decrease your overall weight. Losing excess weight can decrease fat from your back plus a variety of other areas. Weight loss, dieting and a targeted exercise program can give you more confidence with a slimmer, more toned back.

Method 1
Method 1 of 3:

Eating Healthier

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    Cut back on calories. If you want to tone your back and reduce back fat, you'll need to reduce your overall body fat. Cutting back on the calories you eat each day will help you lose that excess fat.[1]
    • Take a few days to track your calories. Use an online food journal or smart phone app to help you. This will give you a starting point.
    • Subtract about 500 calories from your typical or average daily calorie intake. Cutting out this many calories is a good way to lose weight and excess body fat.
    • Restricting calories by about 500 calories each day generally results in a weight loss of one to two pounds per week.
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    Eat well balanced meals. Even you're losing weight or even just trying to tone up your body, eating a balanced diet is an important part of your plan. This will help ensure you're consuming most of the recommended nutrients each day.
    • A balanced diet is one that includes each food group most days. In addition, you should eat a wide variety of foods from each food group.
    • When you restrict certain food groups or completely avoid them, you're at risk for getting nutrient deficiencies.
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    Focus on lean protein. Protein is essential for weight loss. It helps keep you satisfied, supports your metabolism and can help support your lean muscle mass.
    • Including three to four ounces (or 80 to 120 grams) or a card deck sized portion of protein at each meal will help you reach your daily recommendations.
    • Lean protein sources are lower in fat and calories making them a great component of a weight loss or fat reduction plan.
    • Choose items like: poultry, eggs, low-fat dairy, lean beef, seafood, legumes and tofu.
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    Eat your fruits and veggies! Vegetables are low-calorie, filling, and full of vitamins and minerals. Aim to make 1/2 of your meals and snacks a fruit or a vegetable.
    • It's typically suggested to eat about five to nine servings of fruits and vegetables each day. Eating one to two servings at every meal and snack can help you meet this goal.
    • Both fruits and vegetables are great foods to include in your weight loss plan because they can help fill you up for very few calories.
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    Go for whole grains. If you're going to eat a grain, try to choose 100% whole grains.
    • Whole grains are known to be higher in fiber, protein and other beneficial nutrients.
    • Health professionals recommend making at least 1/2 of your grain choices whole.
    • Choose items like: quinoa, brown rice, whole grain oats, 100% whole wheat pasta and bread.
    • Limit foods that are made with refined or processed white flours or processed grains.
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Method 2
Method 2 of 3:

Reducing the Appearance of Back Fat

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    Get your bra refitted. If it has been a while since you got your bra size measured, or you have gained or lost a significant amount of weight, it may be worth your while to get your bra resized.[2]
    • A band that is too tight will dig in and create unflattering bulges across your back. Your skin may also hurt or ache throughout the day if your bra is not fitted to your body.
    • Go to an undergarment store or undergarment department store and ask for help. Many stores offer free bra fittings for customers. They'll measure you and give you an idea of an appropriate size.
    • Also try different types of bras. Some are actually designed to hold in unwanted bulges and are more comfortable to wear throughout the day.
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    Avoid clothes that dig in at the waist or back. Tight fitting tops, tops that show more skin or those that are made of sheer fabric may enhance the look of bulges around your back.[3] Choose more flattering clothes to help disguise unwanted bulges on your back.
    • Unflattering clothing choices can include: tight waistbands, tight bras, jeans that cause muffin top, etc. These can call attention to your back fat.
    • Try to wear clothes that are flattering and that fit you well. By wearing more flattering clothing, people likely won’t even notice any back fat that you do have.
    • You can also wear clothes that will draw attention away from your back. For example, wear a loose top with a bright skirt to guide the eye down, or pair a simple shirt with dangly earrings for the opposite effect.
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    Purchase smoothing shapewear. You can purchase undergarments or bras that are designed to lift and smooth your entire upper body.[4] These may be especially helpful if you want to decrease your back fat for a special occasion.
    • Look for shapewear that's designed as a bra and upper body shaper. This will provide you the support you need up top, but smooth out any bumps or bulges on your back and stomach.
    • These types of undergarments can also help clothes fit better and flow more naturally over your body.
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Method 3
Method 3 of 3:

Incorporating Exercises to Minimize Back Fat

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    Do cardio intervals. Cardio interval exercises are an important part of any fat reduction plan.[5] Even though these exercises will not target your back fat, adding these exercises may help you to feel better about yourself and the way you look.
    • By definition, cardiovascular interval exercise raises your heart rate, keeping it pumping fast during and after your cardio intervals.
    • Squeeze two-minute intervals of intense cardio in between sets of strength moves to help you burn calories fast. Try running, jumping jacks, elliptical work, biking around the block, and jump roping.
    • Try to do at least 30 minutes of cardio most days of the week.
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    Incorporate T raises. This exercise works the muscles in your upper back.[6] To do this exercise:
    • Bend your knees slightly and lower torso until it's parallel to the floor. Engage your core and glutes to help stabilize your position.
    • Hold a set of light dumbbells in each hand. Bring the weights together down towards the floor with your palms facing each other.
    • Keeping your arms straight, slowly lift the weights up to shoulder height (parallel to the floor) then lower them back down slowly.
    • Do two or three sets of 15 repetitions.
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    Do a bent over row. This exercise will also help you to tone the muscles in your upper back.[7] To do this exercise:
    • Hold a set of dumbbells in each hand. Choose a pair of dumbbells heavy enough to make this challenging for you, but not so heavy that you can't lift them more than a few times. Keep feet hip-width apart with your knees slightly bent. Lower your upper body down at the hips until you're just about parallel to the floor.
    • Bend forward at the waist and extend your arms towards the floor.
    • Then, lift your elbows up and back, squeezing your shoulder blades slightly together.
    • Do two or three sets of 10 repetitions on each side. Gradually work up to three to five sets of 12 reps to really see change.
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    Add in pull-ups. Doing pull-ups or assisted pull-ups are another great way to help tone your upper back (and your arms)[8] To do this exercise:
    • Place both hands on a stable wall bar with palms facing you.
    • Grip the bar tightly as you slowly lift your body until your chin is up and over the bar. Keep knees slightly bent. Lower back down slowly.
    • If you cannot do a regular pull-up, try using the assisted pull-up machine at your gym. You'll rest your knees on the bench and slowly pull yourself up.
    • Pull-ups are difficult, so try to do 10 repetitions, or just as many as you can. Do two or three sets if you can.
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    Try the plank with an arm raise. This exercise is great for your entire back and core. The lateral arm raise also works muscles in the upper back area.[9] To do this exercise:
    • Get into a straight-arm plank. Your hands should be below your shoulders and in straight line. Keep your feet about hip width apart.
    • Keep your hips and core as still as possible, lift one arm out to the side until it is in line with your shoulder.
    • Slowly lower your arm back down to your side and repeat with your other arm. You can use very light hand weights to increase the difficulty of this exercise.
    • Do two to three sets of 10 repetitions on each side.
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What Are Good Exercises to Get Rid of Back Fat?

References

  1. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 May 2020.
  2. ↑ http://www.youbeauty.com/fitness/clothes-that-hide-your-back-fat/
  3. ↑ http://www.youbeauty.com/fitness/clothes-that-hide-your-back-fat/
  4. ↑ http://www.youbeauty.com/fitness/clothes-that-hide-your-back-fat/
  5. ↑ http://breakingmuscle.com/strength-conditioning/why-steady-state-cardio-for-fat-loss-is-a-bad-decision
  6. ↑ http://www.shape.com/fitness/workouts/back-workout-6-moves-blast-annoying-bra-bulge
  7. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 May 2020.
  8. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 May 2020.
  9. ↑ http://www.shape.com/fitness/workouts/back-workout-6-moves-blast-annoying-bra-bulge
  1. ↑ Julian Arana, M.S.eD., NCSF-CPT. Certified Personal Trainer. Expert Interview. 19 May 2020.

Expert Q&A
Did you know you can get expert answers for this article? Unlock expert answers by supporting wikiHow

  • Question
    How do you target burning lower back fat?
    Julian Arana, M.S.eD., NCSF-CPT
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.
    Julian Arana, M.S.eD., NCSF-CPT
    Julian Arana, M.S.eD., NCSF-CPT
    Certified Personal Trainer
    Expert Answer

    Support wikiHow by unlocking this expert answer.

    When it comes to weight loss, you can't necessarily target certain areas of your body. However, if you eat fewer calories, and do cardio and strength training, it will be easier to burn extra body fat.
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About This Article

Julian Arana, M.S.eD., NCSF-CPT
Co-authored by:
Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
This article was co-authored by Julian Arana, M.S.eD., NCSF-CPT. Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami. This article has been viewed 162,425 times.
6 votes - 100%
Co-authors: 12
Updated: February 22, 2021
Views: 162,425
Categories: Losing Weight
Article SummaryX

If you’re a woman who wants to lose back fat, start incorporating exercises that specifically target your back muscles during your workout so you’ll lose fat and gain strength. For example, try T raises, which work your upper back. To do T raises, choose a comfortable spot to exercise and grab some light dumbbells, one for each hand. Begin by bending your knees slightly, while lowering your torso until it’s parallel to the floor. Contract your core and glutes to stay in position and bring the weights together and move them downward to the floor, with your palms facing each other. Keeping your arms straight, slowly lift the weights to shoulder height, then lower again slowly. Repeat these sets 15 times. For more advice from our Personal Trainer co-author, including other back toning exercises, scroll down!

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