How to lose back fat | 5 exercises to lose back fat

How to lose back fat | 5 exercises to lose back fat 

Any fat is enough to ruin your beautiful figure. Many people are aware of belly fat but don't think about back fat. But back fat can make you look unattractive in the cutest clothes. And once the back fat starts to accumulate it is very difficult to lose it. So it is good to know the ways to reduce back fat. Commonly known as back fat bra blouse, muffin top, love handles etc. This back fat will not only spoil your beauty, but also cause various diseases. This back fat increases the risk of diseases like diabetes, PCOS and infertility. In addition to dieting, you need to do some exercise to lose that awkward fat. Today I gave 5 such exercises and some tips. Lose your back fat easily!

The reasons that cause back fat

Back fat can have many causes. Being overweight, not exercising, eating unhealthy foods, hormonal imbalances, physical ailments, genetics etc. can cause back fat. One study found that thyroxine and insulin levels determine the location of fat deposits. Elevated thyroxine levels may lead to increased back fat deposition.

Types of back fat

Two types of fat are commonly seen on the back -

1. Lower back fat

2. Upper back fat

Exercises that help to reduce back fat

🔹Cardio Workout

Hearing the name cardio workout is quite surprising, isn't it? Thinking that the exercise that keeps the heart healthy will reduce back fat? This workout will keep you active throughout the day while reducing your back fat. Jogging, cycling, swimming or brisk working can also be done. These exercises increase your heart rate and cause you to sweat profusely which helps in shedding fat. Do this 5 days a week for 45-60 minutes.

🔹Interval Cardio Training

If you want to make your cardio section more effective, you can do interval cardio training. It keeps the calorie burning process going even after exercise. You can burn about 200 extra calories through this exercise.

🔹Plank

If you want to make your cardio section more effective, you can do interval cardio training. It keeps the calorie burning process going even after exercise. You can burn about 200 extra calories through this exercise.

This workout is very effective in reducing back fat. You don't have to go to the gym for this. This exercise will require two dumbbells. Place two dumbbells on the floor of the room, now place both hands on the dumbbells and stay in a push-up position. Keep your body straight. Stay in this position for 30 seconds. You can lift the left hand off the dumbbell if you want. Stay like this for 30 seconds. Similarly, you can lift the right hand from the dumbbell and wait for 30 seconds.

🔹Push up

Push ups are a very common exercise. Many people think that push ups are only done to lose belly fat. But actually, push ups strengthen your back muscles and strengthen your spine. It also helps in reducing the fat around the back. It will also help reduce your back pain. Lie straight with both hands on the floor facing the floor. Note that this time the back should be completely straight. Do a few book dons from this position. Do this several times.

🔹Yoga

If you don't want to do exercises like push ups, cardio training, you can do yoga. There are certain yoga poses that will help you lose back fat. Yoga will not only reduce your back fat, but it will help you lose fat all over your body. Yoga asanas that will help you lose back fat are -

Side Fierce - This exercise will help reduce fat on the upper back.

Warrior 3 - Helps reduce shoulder fat.

Half Moon : It helps to tighten the neck muscles. And the excess fat around the neck is shed.

Straight Arm Triangle - This yoga asana will help reduce upper back fat as well as flank fat.

A lot of exercise has been done, now let's come to what food to eat and what food to avoid. Foods that can be included in the daily diet list -

🔸Low calorie diet like cucumber, chicken breast, turkey chicken etc will help you lose fat.

🔸Keep various fruits especially strawberries, green vegetables in the food list.

🔸Oats, broccoli, sprouts, black beans, avocado, etc. can be kept.

🔸Do you like to eat potatoes? Keep sweet potatoes in your diet. Sweet potatoes give you energy for a long time.

🔸Avoid consuming any sugary drinks, soft drinks. Processed meats, refined foods are responsible for fat accumulation in your body, so eliminate these foods from the diet list today.

So, lose back fat easily and stay healthy.