Back fat isn’t always the first place that women want to lose fat on. After all, it isn’t something that we see in the mirror each day. However, once you get a glimpse of what it looks like back there, you may want to begin to make a change. But is back fat hard to get rid of for women? Does it take a lot of effort to melt the flab way and get a lean back?
Is it Difficult to Lose Back Fat?
I guess that depends on what one thinks of, when they ask, if it is hard to get rid of back fat?
Is it some terrible ordeal? No. Does it take time? Yes. Will some form of sacrifice and change need to be made? Of course.
So, is it difficult? Not particularly. It is just a process, that doesn’t happen over night, but with consistency can be dealt with in 4-12 weeks (depending on the starting amount of fat).
I suppose many folks think fat loss is really hard to do, because so many people push crash diets or other weird ways of eating. Then, because those diets make people feel miserable, it is looked at as difficult…which I guess is true, in those cases.
So, How do You Get Rid of Back Fat?
The easiest way is to aim for 1-3 lbs of weigh loss per week, until the desired goal is achieved.
Keep in mind though, fat doesn’t just come off from one place. The back fat will gradually melt away, along with the other stores of fat around the body.
The body isn’t going to use up its back fat stores, just because you exercise the back muscles. So, the back fat will be a percentage of the total fat loss, but it will come off eventually.
How long it takes, depends on how much fat you have. The reason, I go with the 1-3 lb per week target, is because it is sustainable and isn’t as dramatic like more extreme goals.
Setting a pace like this, makes it easier for you to stick with the plan, and not feel completely miserable all the time from lack of food. People will often fail, because their diets are so restrictive, and they are trying to work and have a social life at the same time…you get worn down really fast.
How to Figure Out Your Fat Loss Pace
Fat loss does indeed boil down to simple math. Yes, there are other considerations, such as: what you eat, breaking bad habits, exercise, etc. However, none of that matters if too many calories are being consumed.
You can exercise everyday, get stronger, have more endurance, but still have the same fat…all because the calories are too high.
So, what needs to be determined is how many net calories you need to consume each day, in order to maintain your current physique.
Then, begin to drop that number down, to hit that 1-3 lbs per week weight loss target.
Don’t worry, the power of technology has made this super simple nowadays. You can either download a fitness app on your smart phone/tablet or find one online for your computer.
All you do, is put in the information it asks you. The program will calculate a caloric estimate for you, to maintain your current weight. You can then set the app to create a plan to lose 2 lbs per week, for example. It will tell you exactly how many calories you need each day, to achieve that goal.
So, each day, you type in what you eat and the portions to get the calories. The app keeps track of everything and tells you if you’re on target or not. Stay on target and the back fat will come off, over a period of weeks or months (depending on your starting point).
How to Stick with the Plan
I have found that for many people, starting off with a slower pace at first is beneficial. Why? Well, because they have so many bad habits to break, and making small changes is simpler.
Bad eating habits can be tough to break mentally. But what if instead of trying to do it all at once, you gradually implement a plan. So instead of trying to cut all the junk food at once, you drop the portions each day, until the goal is achieved.
It is easier to pass up on a slice of cheese, than trying to cut your calories by a lot overnight. Then, the next day, you eliminate some other amount of calories, until you’re at the pace you want to lose.
The mental aspect of fat loss is often overlooked, but it has such a profound impact on whether or not the journey is successful. Take things as slowly as needed, in order to be able to stick to a plan. Don’t get discouraged if you mess up, just get back on that horse, the next day.