How to Get Rid of Back Fat at Home

Back fat is unattractive but can be reduced with the help of regular exercise and a proper diet. Reducing fat in the back alone, also known as spot reduction, is not possible. The body reduces fat in layers, so in order to lose fat from the back, you will have to lower your all-over body fat. Starvation diets to lose fat only backfire resulting in more weight gain.

Instructions

• 1

  Lose weight gradually instead of quickly to reduce your chance of gaining the weight back. Lower your calorie intake by 500 to 1,000 calories to start losing up to two lbs. per week. According to the Natural Library of Medicine, losing more than this per week is unhealthy.

• 2

  Avoid unhealthy, processed foods that will make you gain or hold onto weight instead of getting rid of it. Stay away from sugar, fried foods, saturated fats and simple carbohydrates. Choose complex carbohydrates, such as whole-wheat pasta and whole-grain breads that take a long time to digest and make you feel full for a longer period of time. Eat lean protein, such as chicken and fish and consume unsaturated fats such as olive oil and avocado.

• 3

  Build up your cardiovascular exercise routine to 45 minutes per day, for three days a week. Run or walk in place, ride a stationary bike or use the elliptical machine or stair-climber if you have one at home. Use workout DVDs or simply walk up and down the stairs. Perform exercise that will bring the heart rate up. Cardio increases the metabolism and burns calories and fat from all over the body, including the back.

• 4

  Perform compound exercises such as push ups, lunges, squats, dead-lifts and bench dips to support your cardiovascular efforts in burning fat. Compound exercises train multiple muscles at the same time. For muscle to sustain, it needs a lot of energy, resulting in a speedy metabolism all day long. Train all muscles of the body, three days of the week.

• 5

  Tone and tighten the back with back exercises. Back exercises don't burn fat, but will help toned muscles to show through once you body fat has been reduced. Perform dumbbell rows, lying dumbbell rows and push ups. Include exercises, such as the plank and crunches, to tone the abdominals. In order to have strong back muscles, you need strong stomach muscles.

• 6

  Wear body shaping underwear and garments to instantly get rid of back fat and to shape your upper body. Body shapers are available for both men and women.