How to Lose Weight in the Back

If you're attempting to lose fat in your back there are several different routes you can take. You can exercise more while focusing on toning your upper body, you can cut out empty calories and some of the carbohydrates you eat, and you can try certain supplements. If you want the best results, a combination of healthy eating and a moderate workout routine is suggested.

Instructions

• 1

  Reduce your calorie intake and adhere to a better diet. Low-fat foods that are high in vitamins would be a good start. Cut back on processed foods and have snacks that are more nutritious such as fruits and vegetables. Also substitute bad foods for good, such as substituting whole grain bread for white bread.

• 2

  Use a proper workout routine that targets the muscles in your back and the rest of your upper body. Swimming and rowing machines are perfect tools for reducing back fat as is kickboxing.

• 3

  Target the toning of your back by using specific exercises like rear delt flyes that can help once you have started a regular work out routine. For instance, complement your upper body workout with Pilates or Yoga.

• 4

  Meet with a personal trainer and a dietitian. These individuals can look at your daily routine, including the "natural" exercise your body is getting from daily activities such as walking and climbing up stairs. They will also look at the foods you are eating and then help mold your routine to better fit a healthy lifestyle that will lead to overall weight loss, which contributes to losing weight in the back.