How To Lose Weight Around The Back

You cannot spot reduce fat from a particular area of your body, such as around your back. Aerobic exercise will increase fat burning all around your body, whereas muscle strengthening exercises will help tone and increase the size of a particular muscle -- not burn fat on top of it. Regular aerobic and strength-training exercises, combined with a healthy and low-calorie diet, are effective ways to lose fat around your back.

Step 1

Do whole-body strength-training exercises to improve your muscle mass. The more muscle mass you have, the more calories you will burn, even when at rest. According to the Centers for Disease Control and Prevention, adults should do two strength-training exercises every week. Some examples of strength training include weightlifting, yoga and rock climbing.

Step 2

Build the muscles on your back to improve your shape. Good back exercises to do at the gym are bent-over rows, seated high rows, incline rows and T-bar rows, according to the ExRx.net.

Step 3

Do aerobic exercises at least three times a week. These will help you burn fat and improve your cardiovascular system. Pick aerobic exercises that will target the muscles on your back, such as swimming, hiking with a heavy backpack and rowing, to further target muscle strengthening to your back muscles.

Step 4

Evaluate how many calories you need every day. No amount of exercise is going to make you burn fat if you are eating too many calories. The amount of calories you need to eat depends on your metabolic rate, which in turn depends on your age, sex, height and weight. You can evaluate your basic metabolic rate and the amount of calories you need to eat with a BMR calculator, which are readily available online.

Step 5

Multiply your basal metabolic rate with an activity factor to get the amount of calories your body needs every day. Use factor 1.2 for low or no activity, factor 1.55 for moderate activity, factor 1.75 for high activity and factor 1.9 for very high activity.

Step 6

Eat a low-calorie diet. Deduct 500 to 1,000 calories from your metabolic rate to get the amount of calories you can eat every day. According to CDC, every 3,500 calories you cut from your diet results in the loss of 1 pound of fat.

Step 7

Build your diet around healthy and fresh ingredients. Use lots of vegetables and whole grains to fill your stomach. Use lean meats like lean beef, chicken breast and white fish. Eat a small meal or a snack every few hours to keep your blood sugar steady. This will prevent you from getting food cravings.