How to Remove Lower Back Fat

Fat can accumulate anywhere on the body. Fat on the lower back is quite common in both men and women. The fat there is commonly referred to as "love handles." While you can't choose the areas from which weight comes off first, you will lose lower back fat if you lose weight all over. There are also many treatments you can employ to expedite fat loss and tone your lower back. In addition, there are surgical procedures available to remove lower back fat.

Instructions

• 1

  Cut your caloric intake. In order to lose lower back fat, you must burn more calories than you consume daily. This will likely require you to cut your caloric intake by a few hundred calories per day. Use online calorie calculators to determine the number of calories you should consume daily in order to lose weight. These tools require you to enter specific information such as your age, weight, height, activity level and gender.

• 2

  Exercise. Cardiovascular exercise is a key component of any weight-loss plan. Since you'll be burning calories via cardiovascular exercise, you'll remove your lower back fat more quickly. Opt for vigorous activities that get your heart rate going, such as jogging, swimming, aerobics or cycling. Aim for at least 30 minutes of cardiovascular exercise daily while you are seeking to lose your lower back fat.

• 3

  Lift weights. Make weight-lifting part of your regular exercise regime and you'll get rid of your lower back fat more quickly. When you tone your muscles, you boost your metabolism, and that helps your body burn fat and calories more efficiently. Focus on exercises that work your core, thereby toning your lower back. Such exercises include "Superman" movements: Lie face down on the floor and gently lift your arms, chest and legs off the floor. Return to the starting position and repeat the movement 10 to 20 times. You'll feel your lower back muscles working throughout the exercise.

• 4

  Look into ultrasound body sculpting. Ultrasound devices release energy into fatty areas of the body, thereby breaking up the fat cells. Ultrasound devices are often used by dermatologists to treat areas of the body where stubborn fat resides, such as the lower back. Generally, repeated sessions are needed to effectively remove lower back fat.

• 5

  Consider liposuction. This surgical procedure involves suctioning fat from the lower back. Your surgeon will make a small incision in your lower back and insert a device which will suction out fat cells. As with any surgery, there are significant risks involved with liposuction. Find a reputable cosmetic surgeon and discuss your particular situation before committing to the procedure.