Back fat is out of the way of the major organs, making it relatively benign. The bad news: this subcutaneous adiposity leaves an appearance that can cause you feelings of frustration and embarrassment. The best way to battle the back bulge is to take a full-body approach to weight loss. No matter what you might have heard on an infomercial, spot reduction is not possible. Back exercises are still part of the game plan, but only to tone your muscles as you lose weight. Always consult your medical professional before beginning any exercie program or diet.
Step 1
Lower your caloric intake to promote a deficit. By eating less calories than you burn, your body will use stored fat for energy and your back fat rolls will shrink. Start by tracking your intake for three days, then add your totals together. Divide by three and subtract 500 to 1,000 from that number. This will lead to about 1 to 2 lbs. of weight loss each week.
Step 2
Select foods that have a low energy density. Lean meats, fruits, vegetables, whole grains, fish and low-fat dairy products all have a low energy density. These foods contain a low amount of calories, but have a high volume. Basing your diet around these foods will satisfy your hunger on less calories, according to the Mayo Clinic.
Step 3
Eat more often to keep your metabolism elevated and stomach feeling satisfied. When you wait long periods between meals, you run the risk of becoming too hungry even if you eat low energy density foods. You then have a tendency to overeat at your next meal and go overboard with your caloric intake. Prevent this by eating a small meal every two to three hours throughout the day, starting first thing in the morning. A plate of raw vegetables with hummus dip is a healthy small-meal option.
Step 4
Drink more water and less empty calories. Beverages like beer, wine, soda, sweet teas, slushies and dessert coffees all contain high amounts of calories that can sabotage your back fat-loss plan. Stick with water --- it not only contains zero calories but also helps keep your body hydrated. Have a glass with each meal to further stave off your hunger.
Step 5
Choose a form of cardiovascular exercise you enjoy and do it on a regular basis. Cardio burns calories and reduces fat in your back and all other parts of your body. According to the American College of Sports Medicine, it might be necessary to do 60 to 90 minutes of cardio, five days a week to see results. Perform a type that involves your back to help improve your tone, such as rowing or elliptical training.
Step 6
Train with weights to increase your muscle mass. By adding muscle, you will boost your metabolism and burn more calories at rest. Include exercises that target your back like bent-over rows, lat pulldowns, reverse flys and back extensions. Make sure to use proper form with your exercises to get the best effect. Aim for 10 to 12 reps and do four or five sets of your exercises. Work out two or three days a week on nonconsecutive days.
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