How Long Does it Take to Lose Back Fat?

I think that we’ve all looked in the mirror at least a few times in our lives and said aloud, “Where’d all this extra flab come from?” It is always easy to see the rolls that sit on top of our bellies, however, we don’t often get the view from the opposite side. If we did, we might see plenty of upper and lower back fat, that we should work on reducing. For women, this can often come in the form of the muffin top look or extra bra bulge. The question becomes, how long does it actually take to get rid of this back fat? Are there exercises? Is it diet?


How Long it Takes

The short answer is, it depends on how much extra fat one has.

A lot of people have very unrealistic expectations about losing fat. They want it to be done in 1 or 2 weeks, but unless you only have 5 lbs to lose, that’s not going to happen.

More realistically, one should expect to lose 1-3 lbs of weight per week, on a healthy and sustainable reduction plan. Note that, this fat isn’t all coming from your upper and lower back fat stores.

Sorry, the muffin top and love handles, aren’t going away in 10 days.

However, just because everything isn’t completely toned and looking amazing in a short amount of time, doesn’t mean you don’t see some great incremental improvements along the way.

5-10 lbs of weight loss is a visibly noticeable difference and something to celebrate on a fat loss journey.

Understand that, our bodies do not pull fat from only one area or muscle group. So, your back is going to lose fat gradually, along with the rest of you, as calories are reduced gradually to be in a daily deficit.

What About Exercises to Lose Upper and Lower Back Fat?

There aren’t exercises to lose fat in a specific area. Again, this is not how the body works. The idea of spot reduction is false. Doing exercises that target the back are going to grow and shape the muscles of the back.

However, you can build as much muscle as you want, it’s not going to be very visible with a layer of fat covering those muscles.

Fat loss comes from being in a caloric deficit. It is the old equation of calories in minus calories out.

Yes, weight lifting burns calories. Cardio burns calories. But it doesn’t just take fat from your back in isolation.

It is a gradual process of having your diet and exercise program in order, so that, the amount of fat you carry is reduced over time.

Fat is just stored energy. If you don’t burn more energy than you consume, the fat isn’t going anywhere.

Overall, how long it takes? I’d say to expect this process to lasts months. So, if one has 20 lbs to lose, expect it to take 2-4 months to get rid of that excess fat. Depending on how aggressively one sets the pace and how consistent they are at hitting the daily caloric targets.

Also, there is the matter of making it sustainable in the long run. I mean, why bother losing all of that fat, if it comes back within a few months.

The reason crash diets fail, is because they aren’t sustainable for the long haul. They’re too unhealthy or demanding, and once people stop, the weight piles right back on.

How to Get it Done

In order to lose excess fat, we need to know how many calories we are currently consuming, and how many we need to be consuming to be in a deficit.

There is a concept called ‘maintenance calories’, which tells us how many calories we need to consume, in order to keep our weight as it currently is.

From there, we subtract calories, until our daily allotment is equal to what it will need to be in order to lose that 1-3 lbs per week.

No worries, there are plenty of phone apps or online calculators that can help us determine these numbers, and keep track.

I personally use one called, My Net Diary Pro, on my iPhone. I simply type in my weight, age, height, and weight loss goal. The app will then provide me an estimate, on how many calories I need to meet my goal. It is surprisingly accurate.

This app is used to track both your food (calories and nutrients) and exercise habits. The great thing is, once you’ve used a certain food and portion amount, the app saves that info to make it a simple few taps to use again in the future.

Tracking your results is key, as you will forget and lose track of things, over the months. This makes it super simple.


While one can lose fat, just by dieting alone, you will have more room to make mistakes and get quicker results with exercise.  This can be cardio exercise alone or weight lifting or a combination of both.

You can of course come up with your own routine and implement it and see great changes. However, if you want something laid out for you, to complete step by step consider trying out Visual Impact Cardio and/or Visual Impact for Women.

I did the Cardio and men’s muscle building programs, years back, and lost over 30 lbs with it and keeping my diet in order. You can check out my results and experiences from that, here: Visual Impact Cardio Results

It is great, because you can start off as a beginner and see results quickly, transforming your body by just following the instructions. Plus, you get to learn techniques to use in the long run, to keep things going and improve further.

In conclusion, if women want to lose the muffin tops and bra bulges, they need to implement a gradual calorie reduction plan that sets them up to lose 1-3 lbs per week. Then, once the goal is reached, stick close to a maintenance calorie intake for the longer term.


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