Back flaps hang down on the upper back area just under the shoulder blades. This fat is away from the major organs, so it is not dangerous to your overall health. However, it can spark feelings of self-consciousness, especially when sporting revealing or tight shirts. Losing this fat takes dietary changes and the right exercise approach. Because weight reduction targeted at a specific spot on you body is not possible, gear your efforts toward total body-weight loss. Consult your health care professional before making changes in your diet or exercise program.
Step 1
Determine your current caloric intake and make a reduction. If you eat less calories than your body needs for daily functions, you will burn stored fat throughout your body for energy. Spend one day tracking your calories and reduce this amount by 500. This will cause about 1 lb. of weight loss a week.
Step 2
Eat small meals every two to three hours throughout the day. This can help keep your metabolism elevated and make you less likely to become hungry. Include nutrient-dense foods in your meals, such as fruits, vegetables, lean meats, whole grains, low-fat dairy products, fish and beans.
Step 3
Execute cardiovascular exercise 60 to 90 minutes of cardio performed five days a week to lose weight to reduce the fat on your back. All forms of cardio burn fat, but certain types like elliptical training, rowing and swimming also work your back muscles.
Step 4
Perform weight-training exercises that target your mid to upper back muscles to make your back look leaner and more defined after you lose some of the fat. These also add muscle, which boosts your resting metabolism, leading to a higher caloric expenditure, even when you are at rest. Include exercises like upright rows, lat pulldowns, bent-over rows and reverse flys.
Tips and Warnings
- With exercise, the most important thing is that you choose a form you like and can stick with for an extended period. When weight training, aim for 10 to 12 reps, do four or five sets, and work out two or three days a week. Use proper form with your back exercises to ensure you fully work your muscles. Move through a full range of motion and pay strict attention to your bodily alignment. For bent-over rows, stand with your feet about shoulder-width apart, hold dumbbells down in front of your thighs, and bend forward at your waist. Stop when your back is about 45 degrees to the floor, and let the weights hang straight down. Lift the weights up to the sides of your lower stomach and squeeze your shoulder blades together for a second. Lower the weights down slowly and repeat.
- Never consume fewer than 1,200 calories per day if you are a woman or 1,500 if you are a man unless you have your doctor's consent.
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