How to Burn Off Back Fat


Many people accumulate fat on their backs. While fat can occur all over the back, it often gathers on the lower back, where it is referenced as "love handles." Unfortunately, the only way to spot-reduce body fat is via cosmetic surgery. In order to burn back fat, you must lose weight all over your body. While it may not come off your back first, you will eventually burn off your back fat if you lower your overall body fat.

If you  lower body fat you will burn off back fat.
If you lower body fat you will burn off back fat. (Image: Siri Stafford/Digital Vision/Getty Images)

Step 1

Consume fewer calories. In order to lose fat, you must consume fewer calories than you burn daily. Use an online calorie calculator to determine the number of calories you can consume daily to lose weight. You'll need to enter your gender, age, height, weight and activity level. Keep your daily caloric intake within the range given to effectively lose weight.

Consume fewer calories.
Consume fewer calories. (Image: Jupiterimages/Polka Dot/Getty Images)

Step 2

Exercise. In order to burn off your back fat, you must make cardiovascular exercise part of your daily routine. Aim for at least 45 minutes daily while you are trying to burn off your back fat. Opt for vigorous forms such as jogging, aerobics, dancing and swimming.

Jog 45 minutes a day.
Jog 45 minutes a day. (Image: Jupiterimages/Pixland/Getty Images)

Step 3

Lift weights. Weightlifting supports your efforts to burn back fat because added muscle mass boosts your resting metabolism, helping you to burn more calories daily. In addition, toned muscles make for a smoother physique, making back fat less noticeable. Incorporate weightlifting into your regular fitness regime. Make sure to choose a few exercises that focus on the back, such as pull-ups.

Lift weights.
Lift weights. (Image: Siri Stafford/Digital Vision/Getty Images)

Step 4

Eat more often. Instead of eating three large meals daily, split your calories into five or six mini meals. If you wait long periods between meals, your digestive system and metabolism slow down to conserve energy. When you eat every 2 to 3 hours, you'll keep your metabolism working at optimal levels.

East 5-6 mini meals a day.
East 5-6 mini meals a day. (Image: Carpe89/iStock/Getty Images)

Step 5

Eliminate excess sugar and sodium from your diet. Added sugar contains empty calories, and it thwarts your efforts to burn off your back fat. Added sodium makes you retain water, slowing the weight loss process. Avoid alcohol altogether. Alcohol contains lots of empty calories that can pack on the pounds.

Avoid alcohol.
Avoid alcohol. (Image: Stockbyte/Stockbyte/Getty Images)

Step 6

Drink green tea. Green tea contains antioxidants, which boost your metabolism. Drink three to five cups of green tea daily to reap the benefits and burn your back fat more quickly.

Drink three to five cups of green tea a day.
Drink three to five cups of green tea a day. (Image: elena korolenko/iStock/Getty Images)

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Tips & Warnings

  • Get plenty of rest. If you don't sleep adequately, your body's systems won't function as efficiently, hurting your weight loss efforts. You will burn back fat more quickly if you maintain a well-balanced lifestyle that keeps your body healthy.
  • Consult your doctor before starting a new exercise regime.


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