Back fat can be a stubborn problem or one which many women ignore. After all, it’s not like you always have to see it everyday, like a large belly. Heck, many don’t even have the mirrors in their homes, to even catch a glimpse of it. However, once we notice, we want a plan to get rid of this upper and/or lower back flab. The question is, what do we need to eat and do, to reduce the amount parked on the rear of our torso?
What to Eat to Get Rid of Back Fat?
Well, it’s not so much of what you eat, versus how much you eat.
Technically, you can lose the fat eating anything. However, junk foods, can come with a whole host of health problems outside of just being ‘fat’.
As such, it’s a much better idea to stick to natural nutrient-dense foods, not only for when you need to drop some fat but also for a healthy life in general.
I could lose fat, if I ate pizza everyday. So, long as I stayed under my caloric limit, the flab would come off. Now again, this is a terrible idea, for cardiovascular health and the like but it could be done.
How to Determine How Much to Eat
Fat loss will occur, so long as we are in a caloric deficit. Meaning, we are consuming fewer calories, than we are expending as energy.
Another thing to note, is that, this fat loss will not just occur on the back. The fat will come off gradually, from wherever it is stored on the body. Spot reduction (targeting one part of the body for fat loss) doesn’t work, so, there aren’t special back exercises for fat loss.
So, where we start, is by determining our maintenance number of calories. This is, the number of net calories we need to consume each day, to maintain our current weight. This is the base from where we can start from and make adjustments to, for losing back fat.
The easiest way to figure this out, is by downloading a fitness app on your phone, or tracking it online. With these apps, all you need to do is enter certain information, and it will calculate how many calories you need to maintain your current weight.
Next, you will select a pace of weight loss, with the app. It usually will be able to be set at 1-3 lbs, per week.
For instance, if you select 2 lbs per week, it will tell you how many calories you need to consume each day to drop those 2 lbs. Just type in what you eat and what exercise you did that day.
Hit that number and the fat will begin to melt off.
Is There a Faster Diet to Get Results?
In my experience, the fastest way to lose fat, has been through using carb cycling. Here is a post, that I did on that: Carb cycling diet
It usually gets me faster results in the first month or so. However, you will end up in the same place, following a more varied diet and just sticking to those calorie targets for weight loss.
I actually prefer the somewhat slower pace, as carb cycling can be difficult at times. Being on low carbohydrates and lower calories, is draining. That’s why I like to just go with hitting the calorie numbers, that I need to, and getting to still eat rice or whatever other carbohydrate source whenever.
What About Cardio for Fat Loss?
Yes, working out can be instrumental for fat loss. It definitely helps to speed up the process and gives you more leeway in how much you eat.
You can simply change your caloric intake and lose fat without exercise. It’s doable, it’s just quite restricting, as you have to be strict with the calories.
I do a mix of weight lifting and cardio. When I’m in fat loss mode, I use a program called Visual Impact Cardio:
VI Cardio, isn’t for everyone, but if you do want a program laid out for you it is awesome. It is quite challenging to get through, but there are levels, from beginner to advanced in the program.
The intensity of the workouts, not only helps me burn lots of fat, but my endurance levels also get crazy high when following the protocol. The program itself, goes for $37, and there’s a 60 day money back guarantee…which is plenty of time to see amazing results.
Again, it’s not something that is necessary, but it’s effective and great for those who just want to follow an established plan without guesswork. Plus, its an ebook, so you can get started right away.
Outside of that, any cardio regiment can show results. Do what works for you. For instance, walking can work, but just be sure you understand the number of calories you’re burning (not much) on a flat surface.
Switch things up by doing the elliptical machine, stationary bike, incline walking, hiking, or whatever. Cardio workouts should be there to help to stay within your calorie target range. Weights, will burn calories too, but are for building and shaping muscle.