|
This phenomenon of getting back fat is mainly prevalent in male as female generally do not tend to get fat in back portion. In this the fat gets accumulated particularly in back or lower back the causes can be varied like improper diet or low amount of physical activity.
What are the different ways to get rid of Back Fat?
This is quite a common now a day and generally called love handles and can be cured by improving living conditions
- First thing which needs to be looked upon is toning the lower back muscles by practicing special kinds of exercises like dead lifts power cleans etc which mainly concentrates on toning the muscles of that area.
- Stop drinking alcohol immediately if you have the habit as empty calories will add on to the fat accumulation in your back.
- As far as diet is concern cut down to your sugar to 15% per day only and shift to complex carbohydrates and add six servings of this carb in your daily diet.
- Drink loads of water daily and make it a habit fill two to three one liter bottles and keep them on table this will help you to have that much water daily.
- Along with other exercises focus on yoga and cardio ones as they directly target on reducing the fat.
- Posture also plays key role in this try to stand upright always it will not only give you better look but also keeps your back in good shape.
- Include fiber both soluble and insoluble in your diet it greatly helps in reduction of fat for that use fruits, oatmeal, salad and vegetables profusely.
- Get a good night sleep minimum 8 hours as it enables proper metabolism and helps in back fat loss.
- Lower your sodium intake in diet not only table salt but also foods rich in sodium as it will cause edema and excess will make water retention
- Don’t let stress grab you as stress raises cortisol levels which ultimately increases the amount of fat in body for that do regular meditation listen to good music and have good sleep
|
