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How To Get Rid Of Back Fat Quickly and Efficiently

How To Get Rid Of Back Fat Quickly and Efficiently

Get Rid Of Back Fat Quickly Efficiently

We often hear about abdominal fat as well as back fat and yet many people would be complexed and would be more than willing to remove it effectively and quickly. For this we have exercises to offer you and very valuable advice to make it melt as fast as you have gained it. Here's how to get rid of it effectively without surgery.

Dorsal fat and its causes

Back fat is one of the most revealing signs of being overweight. It is in the form of unsightly bulges located all over the back, particularly on the sides, shoulder blades and hips, which tends to widen it.

We tend to worry more about belly fat, thighs but we rarely worry about back fat, yet when we are overweight, it is there.

The figures show that this phenomenon affects more men than women, but what causes these fatty clusters to be stored in the back? What promotes their training?

The bra

One of the main causes of the formation of the bulges on our back is the bra, especially when the bra is badly worn or unsuitable for its breast size. If the bra is too tight, it is normal for the excess fat to overflow. The best is to opt for bras that have the effect of sheathing your body.

Personal hygiene and eating habits

Of course, if you are overweight it is probably because you have bad eating habits that must be remedied imperatively. Obviously, no diet is made to target the fat back, but when this is present it is necessary to lose weight in all parts of the body. Food too greasy, too protein (animal proteins), too sweet and too salty promotes the formation of greasy clumps in the back. Forget meats, cakes, industrial dishes, fast foods, fast sugars, fatty products ... etc.

Lack of sporting activity

It is no secret to anyone, sedentary lifestyle is one of the first causes of weight gain. You must not only lose weight but also do some very special exercises that have as objectives to target the fat of the back.

How to Lose Back Fat?

Take an exemplary food hygiene

To begin your weight loss, you naturally have to start with a diet. Take new eating habits, eat healthy and balanced. Add to your diet fat-burning foods such as green tea, grapefruit, lemon ... etc. Prefer lean meats rich in omega 3 fatty meats. Consume more fruits and vegetables rich in vitamins and minerals. Increase your fiber intake to promote proper digestion such as whole rice, whole grains, quinoa ... etc. Add rich, filling dry fruits to your diet. Finally, avoid the consumption of alcohol which generates hyperglycemia which favor the deposits of fat on the belly, the waist, the hips and the back.

Exercises targeting the back

Here are some exercises that will target the back fat and strengthen your muscles.

Exercise against the beads

Lie on your stomach, stretch your arms forward. By taking a deep breath, and without your hands touching the ground, bend your back as much as possible keeping your legs firmly on the ground and well pulled and then return to the original position. Make a series of 15 repetitions. You can also do the same by having your hands resting on your neck.

Exercise for the lumbar

Keeping the same position as the previous one (hands behind the head), arch your abdomen towards the sides this time and not towards the back. This exercise will target the fat at the level of the lumbar and will thin your silhouette. Make two sets of 10 repetitions on each side.

Other tips for losing back fat

Prefer swimming to other sports, because it allows to work the whole body including back (breaststroke, back crawl, butterfly ...).

Make yourself slimming massages in institute, because the back is inaccessible. The massage will allow good blood circulation, will relax you and reduce fat over time.