In the previous post we already established the causes of back fat. Now lets get to know the kind of diet and exercises that can facilitate the toning of your back tone as quickly as desired.
Diet to Get Rid of Back Fat
For starters, note that filling our stomach with empty calories such as sugary, fatty, and processed food is extremely detrimental to your fat loss struggles. By empty calories, I mean these kinds of food are full of calories yet are not nutritious at all.
Notably, consuming diets that are rich in fiber and low in sodium cuts down the excessive fat and ”water weight” that the body tends to store in the back area. On that note, the best food that aids in loss of fat and weight includes:
- Sweet potatoes
- Avocados
- Leafy vegetables (kale, spinach, and lettuce among many others)
- Boiled eggs
- Chicken breast
- tuna and salmon
- Greek yogurt
- Green tea
- Coffee
- Chili peppers
- Olive oil
- Grape fruit
- Whey
- Apple cider vinegar
- Quinoa
Exercises to Get Rid of Back Fat
As we all know by now, spot reducing is a myth. Combining the right diet with the accurate exercises are definitely the key ways of attaining fat and weigh loss. Therefore, the most effective lower and upper back fat loss exercises includes:
- Plank variations
- Superman rows
- Speedbag
- Lateral arm raises (with or without dumbbells)
- Rowing
- Side jackknife
- Reverse hip raise using exercise ball
- Pilates
The Takeaway
The journey to fitness and achieving a well-toned back is quite easy yet complex at the same time. The good news is, combining the right kind of dietary plans (recommended food) with the above exercises, one can navigate this journey easily and attain notable results within a short period of time.
Hey confetti, yes you. Stop waiting and sculpt that back already!
All my love,
Pregnant Fingers! 