Back Fat – 3 Tips To Effectively Reduce It

Ohh, the agony and troubles we have to go through to reduce those love handles and paunches. If you’re someone who’s wondering as to how to loose back fat, you’re at the right place. The first to come and last to go, back fat is that annoying band of extra chub that clings to the back muscles creating a fold of skin above the waistline. Like belly fat, oblique fat or back fat can be pretty onerous to get rid of. It might be a tad difficult to reduce it, but with the right information and a bit of perseverance, you can effectively reduce it.

In this blog, that’s what we’re aiming to, to help you target back fat and tone it. So without any further ado, let’s just jump straight into the blog.


Oh, well there’s no real surprise here. Back fat exercises are the best and the most effective when it comes to help you reducing them. Stating the obvious, aren’t we? But you may be surprised to know that even though it’s pretty basic, there are many people who are yet to include exercises for back fat in their workout schedule. You need to focus on strengthening your back muscles to help you shape your upper, middle and lower back. The exercises which can help you reduce your back fat are:                                            

  • Side Planks
  • Bicycle Crunches
  • Russian Twists
  • Bridge 
  • Mountain Climber


The major cause of love handles is fat retention. Fat is nothing but the extra calories that are not burnt which results in them getting accumulated in certain areas such as around your waistline. A diet high in fats, sugars and high calorie foods contribute in those paunches that we all hate so much. Luckily, the solution to counter this is not that complicated, a disciplined and well- balanced diet would go a long way in helping you reducing the back fat. All you need to do is:

  • Increase plant-based foods intake, such as berries, dark leafy greens which are full of nutrients without the harmful calories and extra fat. 
  • Avoid sugar as much as you can. We know that it may be easier said than done, but cutting down on sugar would do you a world of good.
  • Opt for lean protein sources such as eggs and fish rather than red meats
  • Cut down on those soft drinks as well as processed foods that are extremely high in calories but low in nutritional value.


I know what you’re thinking, how is my sleep related to the back fat? Well, it does. Lack of sleep results in lower levels of leptin, the hormone that’s responsible for hunger. Now it wouldn’t matter much in general, but if you’re looking to loose fat, it’s bad news for you. Low levels of this hormone, sends a message to your brain that you’re hungry, increasing your appetite which results to increasing your food intake. The solution? As easy as it gets. Get your daily requisite amount of sleep. Having a good sleep would help you have a much better and balanced appetite.

Considering that you start implementing these tips regularly, you may still not be able to see the results straightaway. The reason? As we said before, back fat is the first to come and last to go. So even after following all these steps, it may require quite some time for the back fat to reduce.

So, what are you supposed to do till then? Do you have to compromise on your favourite outfits till the time you get fit? (which would be quite some time) Of course not. That’s where our Shapewears come in, helping you to fit in your favourite apparels without looking weird or feeling uncomfortable in it. Our figure contouring body shapers, are ideal to make your special occasions even more memorable and special. Browse through our site, to select the Shapewear that is best suited for your outfit. 

So, the key takeaway from this, would be consistency. Everyone has its own body limitations and it reacts at different pace. You just need to be patient with the diet and exercises while you work towards your goals.

Leave a comment

Please note, comments must be approved before they are published