How to Lose Back Fat

How to Trim Back Fat

When looking in the mirror at those unsightly bulges hanging over and around your bra, or extra rolls of fat on your back, it may leave you wondering how to lose back fat. We see all kinds of products to target the abs, hips, thighs and buns, but what about your back? Like all body fat, back fat doesn't appear overnight and it will take a combination of diet and exercise and time to get rid of it.

How to Lose Back Fat Through Diet

If your diet consists of low fiber and mostly processed foods, your body is more likely to over-produce insulin because these foods digest quickly. A steady diet like this and your muscle cells become more resistant to the effects of insulin. In insulin resistance, cells become more and more resistant to the action of insulin, which regulates blood glucose levels. The outcome is chronically high blood glucose, which can lead to upper trunk fat which includes fat on the chest and back, as well as other health issues including a condition that is a precursor of type 2 diabetes.

If you're wondering how to lose back fat, the first step is a balanced diet rich in whole foods including slow-burning carbs and low in fat. This is the key because when you increase insulin sensitivity you gain an increased anabolic response to the foods you do eat. Whole foods that offer sources of slow-burning carbs include foods like oatmeal (not instant) and fibrous green veggies. Another important component to include in your diet is Omega 3 Fatty acids which can be found in:

  • flax seed oil
  • olive oil
  • chia seeds
  • fatty fish such as salmon

Burning Back Fat Through Exercise

Along with diet, regular exercise is also important. If you have a problem with back fat, the exercises you choose will need to target body fat and the sculpting of your back muscles. One of the fastest ways to burn fat is through interval training. You can find a number of online interval programs or you can design your own by walking and jogging. Interval training lets your work smarter not harder. Some of the benefits include:

  • Boosts metabolism
  • Burns extra body fat
  • Helps you reach your fitness goals

A popular form of interval training is to walk and then sprint for the higher intensity part of your exercise regimen. This doesn't have to be complicated; you can use things like mailboxes or telephone poles as markers. After you warm up, you can alternate walking and jogging or running from one mailbox to the next. You can also do intervals when cycling by alternating intensity by simulating climbing a hill. If you're just starting out, you can walk at a slower pace to warm up and then pick up the pace to a brisk walk for your higher intensity portion of the workout. Choose a workout that fits your fitness level but still challenges you.

On the other side of the intense part of interval training are the rest intervals. This is the key that makes interval training an effective fat burner. Rest does not mean stop. It's a period where you keep moving at a lower intensity to allow yourself to recover. These rest periods are important; otherwise what you're doing is your normal aerobic workout.

Alternate your interval training with strength training. This doesn't mean you have to lift heavy weights. Instead it targets the muscles and helps to give them definition.

Resources for Targeting Back Fat


The way to get rid of back fat and love handles is to reduce your overall body fat through a healthy diet and exercise. Remember the bottom line is that you must consume fewer calories than you burn to see progress.

How to Lose Back Fat