She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health.
Do you see the fat that spills over the top of your pants in the back? That is the lower back fat, the focus of this article. Also referred to as love handles, lower back is the skin area that extends outwards from the hips (7). Another kind is upper back fat which spills over the back of the bra strap, while mid-back fat folds near the back of the waist (11). The unappealing fat on your lower back may make you feel uncomfortable and lower your self-esteem; therefore, you may think that it is time to get rid of them once and for all, using safe, affordable, and effective ways.
Do you have lower back fat and are looking for ways to get rid of it? Now that you have identified that your issue is your lower back fat, it is time to find the best solution. The lower back is made up of the erector spinae muscle, while the upper one has trapezius and rhomboids, and the middle one latissimus dorsi (2). You can get rid of lower back fat using non-surgical methods that will bear great results in the long run.
To get rid of something, you need to understand its root cause. Back fat is caused by several factors, such as the atrophy of back muscles (loss of strength and muscle tone) and excess fat, resulting from poor nutrition and lack of physical activity (2). Excess body fat plus weak and non-toned muscles contribute to the accumulation of excess fat tissue around the back, hence back flab appearance, which causes the muffin top appearance when the region affected is the lower and side back. Other than fat retention, lower back fat may be caused by (7)
Although love handles are not dangerous, they may be an indicator or underlying risk factor for chronic diseases such as hypertension, heart diseases, high cholesterol, type 2 diabetes, stroke, cancer (particularly breast and colon), sleep apnea and other breathing conditions, osteoarthritis, and liver diseases (7).
Read More: Band Back Exercises To Work Your Back Muscles On A Whole New Level
When searching for how to lose lower back fat, exercises and diet come first because you can only get rid of extra body fat by consuming fewer calories than those you burn. Although you may not be able to eliminate the lower back fat due to genetic reasons completely, you can change how your lower, middle, and upper back appears by eating right and engaging in appropriate workouts. Other lifestyle changes such as managing stress and getting enough rest may also contribute to an appealing lower back. Here is how to get rid of lower back fat.
Calories are best burnt through workouts; however, if you want to target lower back fat, that may be unattainable because spot-reduction is a myth, meaning that losing body fat only in one area is almost impossible. Nevertheless, some exercises target specific parts of the body, and identifying the effective exercises for the back may help get rid of the love handles as you shed extra fat in other regions. Building muscles along the torso and spine may help reshape your back, therefore, focus on all muscles around the back for a well rounded and proportioned body shape. Here are some exercises for lower back fat and love handles.
For optimum outcome, combine cardiovascular workouts with weight lifting and targeted movements. Note that resistance and strengthening exercises help tone the muscles and enhance flexibility but do not shrink fat cells. Healthline recommends up to 5 hours of moderate workout every week to lose overall body fat (7).
Eat This, Not That! recommends planks, weighted rows, lats, yoga, push-ups, and side crunches. Here is how to correctly perform some of these workouts as guided by Healthline (7)
To properly perform this, move slowly and in a controlled manner. Here are the steps to follow:
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To perform a basic side plank:
You may try raising your knees off the ground so that only the side of the foot and the forearm are the only parts touching the ground to challenge yourself more. You may include hip dips, whereby you slowly lower the hips an inch or 2, then slowly lift it back up while on a side-plank position. Repeat the move for 30-60 seconds.
The steps involved are:
When you get used to doing this seated workout without weights, you can further modify it by adding hand weight, for example, a filled water bottle to increase the resistance. Instead of clasping hands in step 3, you will hold the weight in your hands, just above the abdomen.
This is one of the exercises for lower back fat that also works the glutes. The steps involved are:
Steps are:
As you get stronger, increase the speed and extend the time. Mountain climbers may increase heart rate and strengthen muscles.
Note that focus should not be on the type of exercise only, but also on those that motivate and encourage you to exercise. Select workouts that will not make you bored or burn out. Variation in the workout routine is key.
Read More: Types Of Workouts For Weight Loss: Understanding The Difference For Better Results
As mentioned earlier, body fat is shed by working out and eating right, among other lifestyle changes. Since weight gain or loss depends on the calories you consume and burn; poor eating will sabotage your workout effects; therefore, it is important to control your calorie intake. Dietary changes and controlling the portions you eat will go a long way in helping you get your dream body (7).
Consume:
Avoid:
Obtaining all the required nutrients energizes you and prepares you for the workouts. According to EverydayHealth, know the number of calories you require daily, then subtract 500 from that amount to lose 1 pound a week (3).
Other than lifestyle change involving healthy dieting and exercise routine, rest is equally important when it comes to how to lose lower back fat for guys and ladies. For example, if you are worn out, you may not be able to work out and might get injured. According to Muscle and Fitness, you need about 6-8 hours of sleep every night for your mind and body to perform optimally (2). A 2010 study shows that poor sleep and sleep loss inhibits fat loss, and after a bad night’s sleep, you tend to eat more (9). Therefore, get that beauty sleep that will eventually contribute to your desired lower back appearance.
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Are you aware that stress hormones slow down the body’s ability to burn fat (2)? Stress raises the hormone cortisol, which causes visceral fat and increased body weight (10). Therefore, it is important to take care of your mental health in the same way you care of your physical body in order to shed off unwanted pounds. Take regular breaks to relax your mind and soul so that stressful situations don’t weigh you down completely and hinder your weight loss journey, among many other side effects.
Note:
Ladies are not the only ones who are sensitive to love handles. Men, too, have issues with their lower back fat and can follow the above tips, which provide solutions on how to get rid of lower back fat male. Work hard to lose that muffin top-always step up your game, and if possible, get an accountability partner and personal trainer to push you towards attaining your goals. If combining the above options does not work, go get your blood and stool tested to check your gut health because you may be dealing with insulin resistance, hidden inflammation, or other hormonal imbalance.
Several surgical and nonsurgical procedures target the lower back fat, for example, liposuction (11). Healthline recommends considering such extreme measures if your BMI is above 40, or more than 35 combined with other related health conditions (7). These medical procedures have side effects and are costly, so carefully weigh your options before trying them, and they should be conducted strictly after consulting a board- certified surgeon or dermatologist.
Getting rid of the lower back fat requires a commitment to recommended lifestyle changes and hard work in implementing them. Understand your body and what works for you before jumping into any weight loss routine. Generally, combining a healthy eating plan and appropriate workouts, plus enough sleep and managing stress, will yield results in the long run and boost your overall health. However, even though these methods are safe, it is necessary to consult the relevant experts before trying them.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!