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Of all the stubborn places on the body to collect fat, back fat seems to be the worst. It completely alters the way your shirts fit, which throws off your entire outfit, and don’t even get us started on how it makes your bra feel like a torture trap. Although it’s impossible to spot treat your back fat, you can make changes that allow you to lose overall body weight and tone up the area. These include making good eating and sleeping choices, drinking more water, and keeping your workouts fresh. Throw in some planks, some weighted exercises, and some cardio, and you’ll be feeling confident again in your tank top in no time. Here are 17 tips for helping you learn how to lose back fat.

Getting more sleep is our first tip for losing back fat. That’s because studies show that people who don’t sleep enough have lower levels of leptin, which is the hormone that controls your hunger. Losing sleep leads you to eat more. Research shows that when you’re sleep deprived, you not only tend to crave more food, but you also tend to want the wrong kinds of food, such as sugary sweets, refined carbohydrates, and comfort foods. Keeping a consistent sleep schedule also helps you feel more energized throughout the day, so you’re able to make better decisions and get to the gym on time. Aim for seven to nine hours of sleep each night. It also helps to go to bed at the same time every night and wake up at the same time every day, even on weekends.


2. Drink lots of natural spring water

Drinking lots of water throughout the day helps you flush toxins out of the body, which ultimately helps you lose weight. Water is especially essential for the functioning of your digestive system. It’s needed to help move waste through your intestines. Drinking water also keeps your skin looking great and helps curb hunger. If you want an added health boost, try adding a slice of lemon to your water. Lemon has natural blood purifying properties. It’s also high in vitamin C and antioxidants to neutralize free radicals and help flush fat from the body. Aim for eight large glasses of water each day. You may want to drink more if you consume caffeine to prevent becoming dehydrated.

3. add more cardio

According to the USDA, you need to perform an hour of cardio exercise five times a week to help you stay healthy and lose weight. While cardio alone won’t help you lose back fat, it’s an excellent place to start. Cardio gets your heart pumping and enables you to warm up for weight-bearing exercises. Try switching up your cardio exercises to keep things fresh. You don’t want to burn out on one single exercise. Try walking, jogging, biking or swimming. You can even do a kickboxing or HIIT class with some friends to work different muscles and keep your workouts enjoyable. After a 20 or 30-minute cardio session, hit the weights and work out your back muscles to get rid of that bulge!


Although most people associate push-ups with your chest muscles, they are a great way to tone up your back, too. Plus, like some of the other tips on this list, you can do them virtually anywhere. Push-ups strengthen the muscles that support your spine, which can help with back pain. They also help give you a long, lean physique. To do them, start by laying on your stomach with your hands just outside of your shoulders and your feet shoulder-width apart. Press your palms into the floor and lift your chest and knees off the ground. Keep your back straight and your middle section tight. Slowly bring yourself back down to about an inch off the ground and lift yourself back up. Try for a set of ten. If you’re feeling weak, you can bring your knees to the ground until you develop the strength to work on your toes.

5. Add fiber to your diet

You can never go wrong when you choose to eat lots of whole, unrefined, plant-based foods overly highly refined ones. They’re full of protective plant properties, like antioxidants and fiber. Fiber is excellent for helping you feel full so that you don’t eat as much. It also improves the digestive process, which is where weight loss begins by cleaning out your system. Oatmeal is a great way to start your day as it contains soluble fiber. Add some flax seeds and blueberries for more filling fiber. Snack on guacamole and vegetable sticks throughout the day, enjoy some steamed broccoli with your dinner and experiment with different types of ancient grains that you’ve never tried. Here’s a tip you’ll thank us for: bake some chickpeas in olive oil with sea salt the next time you’re craving potato chips and enjoy as a guilt-free snack.

All you need to perform this back fat-blasting exercise is a pair of dumbbells. It perfectly triggers problem areas on your back, but keep in mind that performing this exercise alone isn’t enough. However, when used in combination with a proper diet, this exercise is hard to beat! Start by planting your feet shoulder-width apart. Choose a pair of dumbbells with a weight that is comfortable to use without straining. With one in each hand, slightly bend your knees and bring your torso forward while keeping your back straight. Bring the weights down to your knees and pull them up, so your elbows are bent at a 90-degree angle. Squeeze your back muscles as you bring the weights up. Then slowly bring the weights back down. Perform three sets of ten reps.


7. Plan your Meals

The secret to making healthier eating habits work for you is to plan for them. If you wing it, you’re more likely to make bad decisions, such as stopping for a fast-food meal on your lunch break. But if you pack a fresh salad and bring it to work, you’ll be less likely to make a bad food choice. Meal prepping doesn’t have to be hard. You can purchase a family pack of chicken breasts at most grocery stores, top them with olive oil and your favorite spices, and cook them in the oven on Sundays. Then you have your protein for the week. Buy big bags of fresh lettuce for salads and frozen vegetables for an easy stir-fry at dinner. Keep plenty of fresh fruit on hand and stock up on raw nuts for a snack.


Can a detox help you lose back fat? You bet. Actually, it can help you lose fat all over your body. We don’t really get to choose where we lose fat, but taking measures that reduce overall fat is your best bet for getting rid of problem areas. Detoxing doesn’t have to be as bad as it sounds. You can try our Ebony Healing Detox which is an all natural detox solution that assist with eliminating toxins, mucus, and other harmful impurities that lead to alterations in the Human Genome. These alterations lead to most ailments and defects including the more common ones insomnia, lupus, high blood pressure, diabetes, depression, stress, Fatigue, your ability to lose and/or gain weight, etc. We have customers that have experienced breakthroughs using our product and are certain we can help you.

9. Shoulder Press

The shoulder press is an excellent exercise because it works lots of different muscles, including your triceps and back. To avoid injury, be sure to pick a set of dumbbells that are comfortable for you. You can perform shoulder presses standing up or sitting down, but sitting down and leaning against something supportive is a good way to make sure you’re targeting the right areas. Start with your feet planted on the ground shoulder width apart. Hold a dumbbell in each hand, bend your arms at a 90-degree angle, so your wrists line up with your ears, and push the weights up over your head. Return them to the starting position and repeat up to ten times for a total of three sets.

10. Try Yoga

Yoga is excellent for reducing stress, which is a common characteristic of inflammation. And inflammation contributes to your body weight. Additionally, stress causes you to overeat, so nipping it in the bud before it can get to you is crucial. Not only will you be leaner, but you’ll also be calmer and more productive at work. If you’re new to yoga, try checking out a beginners class at a local studio. You can also catch some great yoga videos online for free to see if you like it. Pilates is another great way to reduce stress and work on building long, lean muscles. Look for a certified instructor to prevent injury. You’ll also get in a deep stretch and learn how to work on your breathing.

Planks are one of the best full body workouts out there. They tone your abs, back, shoulders, and arms by using your body weight as resistance. The best part is that you can do it just about anywhere. Start your day out with some planks first thing in the morning or aim for a few sets of planks immediately after a cardio session while your heart rate is up to help you burn more fat. Hold each plank for 30 seconds and gradually lengthen this time as you get stronger. Some people can hold planks for minutes at a time. To get in position, start by performing a push-up and hold yourself up with your arms straight and your palms flat on the floor. You can also plank on your forearms. The trick is to keep your body straight so your butt doesn’t drop.

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