Back fat roll removal - Woman pinching fat at her upper back shoulder blade area.

How To Get Rid Of Back Fat Rolls & Bra Fat

Oftentimes, when people gain weight it tends to build up on their backs leading to back fat rolls. Not only can this extra weight make you feel uncomfortable, but it can also make you more self-conscious. If this is a dilemma you’re facing, you may feel it is impossible to get rid of those pesky back fat rolls.

The reality is that the back is one of the hardest areas to lose weight in because you have to focus on toning your whole upper body in order to see results in your back. However, by putting in hard work, dedication, and effort there are many ways to lose the excess fat and feel more confident in your own skin.

Back fat roll removal - Woman pinching fat at her upper back shoulder blade area.
Upper back fat reduction, pictured here, is often easier to target than lower back fat. Photo by Jeremiah / CC BY

What is causing your back fat? 

Back far is commonly caused by atrophy of the back on top of excess body fat. Atrophy of the back means that the muscles have lost their tone and strength resulting in those stubborn back rolls. Additionally, your exercise regiment is a contributing factors. Minimal physical activity can result in a slower metabolism which can cause you to gain weight in multiple areas, including your back. Your diet can also cause excess back fat if you tend to eat products that are high in calories, fat, carbohydrates, sugar, and sodium. These ingredients are known to cause weight gain.


How can I lose the back fat? 

There a few basic principles when it comes to fat loss. These consist of changing your diet and exercising. You have to put all your effort into both working out and eating right in order to put your body in the position to lose weight.

Changing Your Diet

The key to losing weight in any part of your body is altering how and what you eat. Choosing healthier and higher quality foods is essential when it comes to battling back fat rolls. Here are a few methods to implement when it comes to changing your diet:

Eliminate drinks with high calories: We often forget that our drinks contain as many, if not more, calories as our food. This excessive amount of liquid calories is a contributing factor to obesity and other health conditions. Instead of drinking sugary juices and sodas, replace them with water or tea.

Cut your daily calorie intake: By cutting out as little as 500 calories a day, you could potentially lose a pound every week. Fruits, vegetables, and low-fat dairy products have a low-calorie count.

Limit the size of your portions: Portion control is the best way to stop overeating, which will help you lose weight. An easy way to employ this tactic is to always split your food with a friend or family member. Another way you can limit your serving size is by putting your food into small containers. For example, by putting chips in a bowl you will eat far less than if you ate from the bag.

Eat water-rich vegetables: Leafy, green vegetables like broccoli, spinach, and celery are some of the healthiest foods in the world and are perfect foods for those trying to lose fat.

Schedule your meals a few hours apart: Planning out when you eat your meals will help to keep you from being hungry while also making sure you don’t over eat. This method has also been known to boost your metabolism, which will help you in the weight loss process.

Implementing A Workout Routine 

From general physical activities to workouts specifically targeted for your back area, there are many exercises you can do to lose the flab and achieve a more toned back. If you apply these tips and techniques to your daily life, you will be sure to see results.

Increase the amount of cardio you do

Cardio exercises are very effective when it comes to losing back fat. These exercises will also increase the strength of your back, burn calories, reduce the risk of heart disease, and improve your cholesterol levels. Swimming, boxing, and rowing are great cardio exercises to try.

Work out from home

You don’t always have to hit the gym to workout! Working out from home is a great, more affordable alternative. There are countless simple exercises you can perform at home. Be sure to implement these into your workout routine:

  • Push-Ups: This exercise not only works your chest muscles but your back as well. Start by getting into a push-up position with your hands shoulder-width apart. Lower yourself and hold that position for at least three seconds and then bring yourself back up.
  • Jumping Rope: The classic game of jump rope is the perfect exercise because it uses your shoulders and back. It is also considered a cardio workout so you will be burning fat all over.

Practice yoga

While intense workouts play a major role in losing back fat, yoga is very beneficial as well. It helps to strengthen and tone the sides of the body and the back. Try these poses to help fight your back bulge!

  • Dolphin Plank: To do this pose, lower onto your forearms and walk your feet out. This should force your body to be in one straight line. Hold this pose for at least five breaths,
  • Downward Dog: Bend forward until your fingers are touching the ground. Place your hands on the ground and then stretch out your legs behind you. Lift your gluteal muscles upwards while still keeping your legs straight. Hold this position for at least ten breaths.

Focus on toning: It is important to tone the muscles that lie underneath the fat. Doing so can help to give your body a more slim, sculpted look. One toning exercise to try consists of you laying on your back while holding a dumbbell in each hand. While still holding the dumbbells, extend your arms out to the sides and then bring your arms together until they’re above your chest. Repeat this movement ten times.






5 responses to “How To Get Rid Of Back Fat Rolls & Bra Fat”

  1. Jess Avatar

    The first photo isn’t back fat… Unless someone has an extremely toned back or is pretty much anorexic they are going to get some fat when they pinch their flesh there lol. The girl in the photo actually looks quite slim no doubt her back has zero rolls. Kind of a bad choice of photo. No offense but it’s not sending the right message by using a photo of a perfectly slim and normal back. It might be an example of someone who doesn’t spend 5 hours in the gym every day but it’s not a good example of “back fat”.

  2. Ayesha Avatar

    I think swimming is a good way of removing back fat and making them tighter with muscles. What do you think?

  3. Dawn Herbert Avatar
    Dawn Herbert

    What foods do I eat to get rid of back fat? And what exercises will get rid of back fat?

    1. Emily Newman Avatar

      Dawn, back fat can sometimes gather not only because we consume too many calories (the underlying cause of all fat gain) but also can be linked too much estrogen dominance in women and men. One food that really helps to balance our hormones naturally is maca root. The exact process is not yet well understood but maca root powder, or the root itself, does seem to benefit men and women in optimizing their hormones naturally. Another thing that helps remove excess estrogen from our bodies is broccoli. Broccoli has a component called DIM that is very beneficial for this, you can juice broccoli to get this benefit as well, although I cannot say it will probably taste good. Additionally, keep in mind that nearly all dairy products contain estrogen (remember they come from a pregnant cow!) so you should avoid those if you want to cut your back fat. Beer also contains phytoestrogens. Do some more research on what foods contain estrogens and try to eliminate these while eating healthier and incorporating gradually more difficult exercise into your daily life. Start with walking, then start running a bit. Work your way up to sprints. Sprinting is a high-intensity workout that really works wonders for fat loss.

    2. Darren Avatar

      Have you considered eating more leafy green vegetables? They are packed full of good nutrients!

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