by Will Grumke November 27, 2022 6 min read
I think we can agree, we've all had/have that "problem area" on our body.
For me, it's always been my love handles or lower back.
Growing up, I would search the internet for the best ways to get rid of back fat, or how to target fat loss.
And if this sounds familiar, I want you to know you're not alone.
In fact, I want to share some steps and helpful tips that helped me with my problem areas and overall fat/weight loss...
Because the truth of the matter is that we can’t really spot reduce.
Meaning we can’t just focus our effort to lose back fat … or stomach fat … or arm fat.
I know ... I was bummed too when I first learned this along my fitness journey. but don't click away because there are a few things you can do to really help improve your fat loss results! So stay with me as I show you how to get rid of back fat.
If you want to know how to get rid of back fat, the fact is, you just do the same things you do to get rid of fat anywhere else.
Getting rid of back fat is tough because people have a hard time doing what’s necessary to lose fat in general.
Just following these simple steps is a great place to start!
Calories in have to be less than calories out. It sounds simple, but anyone who has ever tried to reduce their calories knows that it isn’t always that easy.
But, you also can't severely reduce your calories. Not only is an extreme calorie reduction unhealthy, but it can actually stall your results.
So, when you want to change your diet, think of it as a longer-term nutrition plan rather than a quick diet or something you plan on doing short-term.
Short-term diets give you short-term results, which can help if you’re looking to get that last bit off right before fitting into a wedding dress or tux, etc. But even then, it's still not recommended.
Because as soon as the wedding or event is over, you're most likely going to gain it back, and in most cases, even more.
So, if you want results that’ll last, you need to do something different.
A good way to get your calories down while still keeping a good nutrition plan overall is to replace high-calorie foods with fibrous vegetables and leaner cuts of meat that are most likely lower in calories.
Another thing to do is swap out your soda and high-calorie drinks for water or lower-calorie options.
The point is, to get rid of as many empty calories as possible, while still feeling full after you eat.
The easier it is for you to feel satiated, the more likely you can stay on a diet long-term. Which is one key reason why protein has such an important role in fat loss … which includes getting rid of back fat.
Another way to balance the calorie scales in your favor is through your workouts.
There’s not much better than a good workout to help you burn calories and cause favorable changes in your body - including getting rid of back fat!
Exercise is great for two main reasons. First, you get to burn a lot of calories in a short period of time.
Second, you can increase your muscle mass or preserve lean muscle tissue while trying to burn fat. This helps you to burn more calories over the course of your day, because people who have more muscle burn more calories ... even at rest.
The more muscle you gain, the easier it will be to burn excess calories.
But don’t worry, if your goal is fat loss, you won’t have to worry about getting big and bulky, because you’re simply not feeding your body enough to do so.
Be sure to exercise your large muscle groups such as your back, legs, and chest. These muscles will ultimately burn more calories and fat than your biceps or other smaller muscle groups will.
Additionally, exercising your back is great, because having a muscular/toned back will help to get rid of the appearance of fat.
People worldwide do not get as much sleep as they should, but this is especially true in America.
You need to sleep so your body can heal.
You need to sleep so your body can repair and grow muscle.
You need adequate amounts of sleep for proper hormone production.
You also need sleep because sleep can help improve your metabolism.
A lack of sleep or an irregular sleep schedule can make it harder for your body to metabolize the calories you consume.
This, in turn, can make it harder to lose weight. Also, studies have shown that as your sleep quality decreases … your cravings can increase!
You need to drink plenty of water. Drinking water is important because it allows you to more efficiently transport nutrients from place to place.
Water also helps improve digestion and absorption of the nutrients that you eat. Additionally, drinking water can help improve circulation.
The more efficiently your body can get micronutrients and macronutrients where they need to go, the better it will operate as a whole.
In turn, this can help your metabolism and ability to burn fat effectively. Water intake is generally good for your metabolism, because water is what removes toxins and waste from your cells.
Also, the more efficiently your body can use the nutrients you consume, the less likely you will experience cravings.
Usually, the body develops cravings, because it’s looking for certain nutrients. If your body is getting what it needs, this can reduce cravings you may be experiencing.
Drinking water also lessens how often our body mistakes being thirsty with being hungry. Our thirst mechanism can trick our mind into thinking we're hungry, when we really just need some water.
This will make it easier to stick to a long-term nutrition plan.
Nutritional supplements can help you improve your overall health and lose fat as well. Of course, they can’t replace exercise and dieting, but they will help your body work more efficiently.
A protein supplement is a great way to get your muscles the nutrients they need. Especially after a tough workout.
Likewise, a greens supplement can help you get a lot of nutrition you simply don’t have time to plan into your everyday meals.
Additionally, metabolism boosters can help better improve your overall metabolism as well as reduce cravings, lower stress levels (consistently having high-stress levels can lead to midsection fat), and ultimately help you get the most out of your fat loss efforts!
There are plenty of different nutritional supplements out there that can help you with any aspect of fat loss you may be struggling with.
The key is to focus on quality products that will actually help you, rather than just buying a bunch of products hoping something works.
The key to burning back fat and your overall body fat comes down to being consistent with a good nutrition and exercise program that sets you up for success.
Supplements can help along that process as well, but keep in mind that there is no magic diet … no magic workout … and no magic supplement.
They all work together to help you earn the results you're after.
Whether it’s back fat or general dissatisfaction with your weight, here at 1st Phorm, we can help you.
We not only have supplements that can help aid you in your efforts to change your health and physical appearance, but many of us have also been through the weight loss struggle ourselves...
Shoot, even our CEO, President, and the leaders of the whole team have struggled with their weight and have to work very hard to control it just like you... myself included!
Which is one reason we are so passionate about helping people lose weight, and making the best supplements that will actually help along that process.
It's also why we are always reminding people that even as great as the supplements are... they're not magic.
Our supplements can help, but at the end of the day... You have to do the work.
And to help you with that, we have invested millions of dollars in having a customer service team staffed with NASM Certified Personal Trainers and NASM Certified Nutrition Coaches to help you for free … AND the 1st Phorm App!
We love helping people change their lives for the better, and we know that we can help you too, if you meet us halfway.
YOU have to be willing to do the work, and when you are, we can help you reach your goals.
NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, NASM VCS Virtual Coaching Specialist, CrossFit Level 1 Trainer