One of the most common questions for people who have lost significant weight is ‘How to lose back fat’. Unfortunately this tends to be one of the toughest areas to lose excess fat stores.
Being overweight can lead to serious health conditions and suffering from obesity is, in and of itself, a serious negative health condition. Overweight and obese individuals may suffer from any number of disorders such as diabetes, heart conditions, and high blood pressure. This can also result in heart attack, stroke, and/or many forms of cancer. These examples do not mention how this can impact self-esteem and self- confidence which often results in severe depression.
Possible External Cause of Back Fat
There are several causes of back fat. One is wearing a bra incorrectly. It is important to properly adjust the bra after putting it on for appropriate support. The adjustment portion is the last step and is often neglected. In the last step the bra must be pulled down and, in some cases, the breasts should be lifted, one at a time, and gently replaced within the cup.
If the bra is not adjusted to correctly anchor upon the shoulders, the straps push the back skin up. This causes your fatty adipose tissue to squeeze together giving you the appearance of more back fat.
If you have tried but can’t seem to adjust away your back fat, consider seeking a sales person’s assistance at your department store. They can advise you if you current bra is correctly sized and fitted.
If it not due to misfitting clothes then it is time to change your diet and activity.
Activity is Essential
It is important to incorporate daily physical activity into any lifestyle regardless of whether the individual is trying to lose, gain, or maintain weight. One of the most important elements of any weight loss program is exercise. This does not have to be intense weight training. Taking the kids or dogs for a walk in the park several times each week is sufficient in many cases.
Swimming is an excellent solution when seeking the answer to how to lose back fat. Swimming a few laps in a day, a couple days per week exercises every muscle in the body. It stretches them to increase flexibility and is considered one of the best cardio exercises. Swimming costs little to no money. Most community centers or local city parks have a pool and admission is generally very low. A friend may even have a pool in the back yard and wish to join the program.
Dietary Intake is Crucial
All individuals, regardless of the reasoning, should be aware of and carefully assess their dietary intake. Remember that the word diet only refers to the food that is actually consumed on a regular basis. It does not necessarily indicate any special types of foods. One of the best ways to lose back, or any form of, fat is to reduce the intake of certain types of foods. Over processed foods contain empty calories, chemical and preservatives. These foods do not provide a lasting full satisfaction. Many times the consumption of empty caloric foods leads to being hungry again much sooner.
Fast food and those high in fat, especially Trans fats, are one of the number one scientifically known causes of weight gain. There are many foods that may replace these which are much more nutritional.
- Individuals should consume 8-8 ounce glasses of water every single day. Water assists the body in eliminating toxins which includes adipose.
- Carbohydrate intake should be reduced, but not eliminated. The body requires 50 grams of daily carbs for proper and healthy functioning. It is also best to avoid carbs in the form of processed foods and opt instead for whole grains.
- Green fruits and vegetables are extremely important when losing weight. They contain fiber which is another important element the body requires to efficiently rid itself of toxins. They also contain large amounts of antioxidants, vitamins, and minerals. Certain types, such as avocadoes, contain omega-3 fatty acids which are actually very good for the body.
- Lean meats are important for most all body types. It is important to opt for those low in saturated type fats. Chicken and fish are excellent examples, especially upon removing all skin and fat. Those who are searching for protein through foods that are not meat based might look to combinations such as beans/rice, quinoa/soy, nuts/whole grain pasta.