How to Lose Back Fat for Women

If you have excess body fat, it can accumulate anywhere on the body, including the back. Back fat can be spread throughout the entire back, though many people are prone to it on the lower back. Fatty areas on the lower back are often referred to as love handles. If you are a woman with excess back fat, you can lose it by simply losing weight in general. The only way to spot reduce body fat is via cosmetic procedures. Otherwise, you'll need to follow a dedicated diet and fitness regime to lose your back fat.

Difficulty: Moderately Challenging

Instructions

1. Cut the amount of calories you eat daily. In order to lose fat, you must burn more calories than you take in. Use an online tool to determine the amount of calories you can consume daily. You'll need to enter your gender, weight, height, age and activity level into the tool to get your results.

2. Burn additional calories via exercise. Cardiovascular exercise is key to any weight loss plan. Since you are trying to lose back fat, you should get at least 45 minutes of vigorous cardiovascular exercise daily. Choose activities you enjoy so you'll stick with your exercise plan. Swimming, jogging, brisk walking, aerobics, dancing and cycling are all solid forms of cardiovascular exercise.

3. Incorporate weight lifting into your exercise plan. If you tone your muscles via weight lifting, you will boost your metabolism and burn calories more efficiently. As a result, you'll lose body fat more quickly, helping you to eventually lose your back fat. In addition to full body exercise, focus on exercises that target your back, such as superman moves. To perform these, lie face down on the floor and extend your arms out in front of you. Gently lift your arms, chest and legs off the ground. Hold for a moment and then lower them back down to the floor. Repeat this movement 10 to 20 times.

4. Use intervals. Interval training helps you to burn more calories in your workouts, expediting your fat loss. Instead of working out at a steady pace, vary your intensity throughout your workout. For example, jog for 3 minutes and then sprint for 1 minute. Repeat this interval multiple times throughout a 30-minute run.

5. Try ultrasound body sculpting. Available at most dermatologists' offices, this treatment releases energy into your back's fat cells, helping to break them up. Ultrasound devices are passed over your back to release that energy. Generally, multiple sessions are required to effectively break up fat cells.

6. Consider liposuction. Liposuction is the only way to actually remove fat cells from the body. A plastic surgeon will make incisions in your back and then insert a suctioning device to vacuum out some of your fat cells. As with any surgery, liposuction carries significant risks. Talk to your surgeon thoroughly about the pros and cons before committing to the procedure.

Tips & Warnings

• Drink plenty of water daily. Water consumption supports diet and exercise.
• Talk to your doctor before embarking on a new exercise regime.

References

• Beauty 2morrow
• Consumer Guide to Plastic Surgery
• Mayo Clinic

Resources

• Calorie Calculator

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[EarthMother]

on 10/26/2009 I found kick boxing helped me a great deal too. Those twist with the punches work miracles. Thanks for your suggestions too. Smile!