How to Lose Weight in Your Back Area

The stomach, thighs and arms are common places for people to hold weight. Sometimes, however, people gain weight and hold it in other areas, such as the back. Back fat might not be immediately noticeable on a day-to-day basis, but if you're planning on going to the beach, that may be a different story. It's possible to shed extra pounds off your back and get it toned up through a combination of diet and exercise.

Instructions

• 1

  Change your diet to get rid of foods high in fat and sugar, which are a likely culprit for weight gain in your back area. Saturated fats such as French fries and donuts and refined sugars such as soft drinks and ice cream are known to cause weight gain, as well as a host of other health problems.

• 2

  Replace the high-fat and high-sugar foods in your diet with healthy alternatives. Eat at least six to eight servings of fruits and vegetables a day. Instead of sweets for dessert, eat fresh fruit.

• 3

  Drink at least eight glasses of water a day. Water is known to speed up your metabolism rate, meaning it will help you burn fat quicker.

• 4

  Set a weight loss goal. A reasonable goal is one to two pounds per week. If you try to lose more than that, you may tax your body and risk getting sick or hurt during your exercises. One to two pounds a week may not sound like a lot, but gradual weight loss is the healthiest route to take.

• 5

  Incorporate more physical activity into your day. It will be important to focus on back-specific exercise, but any general exercise will begin to increase your metabolism and make weight loss easier. General physical activities can include daily walks or jogs, a team sport such as basketball or a partner sport such as tennis.

• 6

  Try physical activities that will work the muscles in your back. These activities include swimming and ice skating or inline skating. Many gyms offer cardio fitness courses such as kickboxing, which is an effective way to tone your back muscles.

• 7

  Develop a daily routine of a few back-specific exercises. These can be done in your own home and take just minutes a day. One exercise is the arm and leg lift, which works the back muscles. To do this exercise, lie face down with your forehead touching the floor and your arms extended above your head. Keeping your body flat against the floor, lift your right arm and left leg together. Hold them slightly off the ground for three seconds, then lower them back down slowly. Repeat this exercise with the left arm and right leg. Pushups are another quick, easy exercise that works your back muscles.

• 8

  Sign up for a yoga class. Yoga is effective at helping people lose weight and gain muscle because it often works the body in ways that are unusual to you. If you enroll in an eight-week yoga program, you will likely see progress in weight loss from your back. When you visit the yoga center, speak to an instructor and ask them which program would be most effective for working on weight in the back area.