It’s a fact that fat accumulated around your back and waistline spoils your whole body posture and personality. We can divide back fat into three i. e lower, middle and upper back fat. But it is also a fact that you cannot target only on back fat. You need to lose overall body fat if you want a slim and toned back. Here are some of the simple but effective tips which you can use to lose back fat easily.
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1. Calorie deficit to lose back fat
It one of the essential step which you can take to lower your back or overall body fat. It is being said that if you want to lose 500 grams of fat then you need to burn 3500 calories. As per data, a woman needs avg 2000 (2500calorie man) calorie a day and if they want to lose weight have should only have 1500 (2000 calorie man) calorie a day. So simple cut on the following
- Surgery drinks
- Processed and junk food
- Avoid items with artificial preventive
- Simple sugar
- Fruit juices
2. Simple Diet to Reduce back fat
Eat less sodium and rich fibre diet to reduce water weight. Here are some of the fruits and veggies which you can include in your diet to get rid of back fat.
Avacado: Include avocado to lose back fat faster as it has high fibre and lower calories. It also increases your body metabolic rate. It means your body burns more calorie even you are at rest.
Eat 2 Eggs in the breakfast: Include eggs in your breakfast it will help you to reduce your hunger. It is low in calorie and high in other nutritions.
Eat veggies: Include Leafy green vegetables like broccoli, cauliflower, sweet potatoes, chillies, pumpkins, carrots and sweet potatoes
Lean meat for weight loss: It is low fat but high protein food so just include fish and lean chicken breast in your diet to lose weight.
3. Bhujangasana to lose back fat
This is one of my favourite and very effective to lose back fat as well as belly fat. All you need to do is to get up in the morning and do it daily empty stomach. Before you came in this yoga pose it is recommended that you do some warm-up like walking, running or rope jumping. Now be in the pose for 2 min at a time. Do at least 4 sets of this yoga.
4. Rope jumping to reduce back fat
It also one of the best exercise which you can do at home to burn back fat. It is the best exercise which boosts your body metabolism and burns more than 10 calories per min. All you need is to do rope jumping for 5 min empty stomach. Daily for 30 days and you will get awesome results.
5. Pull-ups for back fat
It is another effective exercise to lose fat fast from your back. It strengthens back muscles and give you a fine slim and toned back. So do some warm-up and have at least 20 pull-ups daily.
6. Drink 7- 8 glass of water
As we know that cutting back on calorie is one of the most important steps for weight loss and also back fat burn. Drinking water before a meal and replacing your sugary beverages with water can be proved the best tip for back fat burning.
Hope you like this really helpful article o reduce back fat fast. If you know more about this, please share it with me. Also, check my youtube channel Beautiful You for more beauty and health tips.