Pain in the back, especially the lower area, is often due to poor lifting mechanics or quick, sharp movements. Excess midsection fat also contributes to pain because it tends to cause stress on the lower spine. If you currently have back pain and stomach fat, the plan to remove it involves both diet and exercise. One key element is avoiding a high amount of impact.
Step 1
Lose weight in your stomach and through the rest of your body by cutting calories. Track your current intake for three days, add the totals together and divide by three to get a daily average. Reduce by 500 to 1,000 calories and you will lose about 1 to 2 lbs. on a weekly basis.
Step 2
Prepare a healthy breakfast as soon as you wake up. Eating breakfast will make you less likely to overeat later in the morning -- and this can keep you on track with your diet. Include a quality source of protein, such as hard boiled eggs or an omelet. High-protein foods fill you up, and they also cause your body to burn a high amount of calories to digest them, according to the American Council on Exercise.
Step 3
Incorporate small snacks into your diet regimen. This will keep your stomach feeling satisfied and further prevent excessive eating. Keep you snacks in the 100- to 200-calorie range and compose them out of healthy fare. Apple slices dipped in low-fat yogurt is a simple, easy snack option.
Step 4
Lower your intake of liquid calories. Drink water instead of fruit punch, dessert coffees, slushies, alcohol and any other beverage that contains a high amount of calories. Consuming these beverages on a regular basis can inhibit your goal of shedding stomach fat. Water is not only calorie-free, but it also hydrates your system.
Step 5
Choose a form of cardio that does not place excess stress on your back. Riding a recumbent bike is a good option because it has a backrest and the pedals are out in front of your body. According to Spine-Health, this reclined position of the body is most advantageous for low back pain sufferers. Adjust the seat before you start so your knees are just shy of locking out when you turn the cranks. Ride for 45 to 60 minutes three days a week on nonconsecutive days.
Step 6
Lift weights in a way that does not cause impact to your back. Weight training builds muscle which is metabolically active tissue. The more muscle you have, the more calories your body will burn at rest. Use weight machines to do your exercises where your back is supported and target all of your major muscles, including your abdominals. Perform chest presses, shoulder presses, lat pulldowns, triceps extensions, biceps curls, leg extensions and seated ab crunches. Aim for 10 to 12 reps, do three or four sets and work out three days a week on noncardio days.
References
- American Council on Exercise: Don't Skip Breakfast to Cut Calories
- MayoClinic.com: Snacks: How they fit into your weight loss plan; Mayo Clinic staff; May, 2010
- Spine-Health: Stationary Bike; Megan Tyner, ACE; May, 2007
- MayoClinic.com: Metabolism and Weight Loss; How You Burn Calories; Mayo Clinic staff, October, 2009
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