As excess body fat accumulates you can see a change in your midsection, which includes your hips and lower back. As this fat continues to build you may get what is known as a muffin top, when excess fat on your hips expands over your pants. Although you cannot lose weight from just this area, you can use healthy weight loss methods to reduce your overall body fat and lose your lower back fat and muffin top.
Step 1
Make smarter food choices each day. Choose more fruits, whole grain, vegetables, low-fat dairy and lean meats. Fill up on fruits and vegetables during meals and snacks. Limit your portion of meat to the size of a deck of cards. Eat two to three serving of whole grains and dairy each day.
Step 2
Read the nutrition label to know what you are eating. Avoid foods that have added sugar or more than five percent of the daily value of bad fat--trans fat, saturated fat and fat.
Step 3
Drink more water. Water has zero calories, sugar or fat. Replace your normal beverages with water and sip on water throughout the day. This will also help the desire to snack in between meals.
Step 4
Eat 250 to 500 calories less per day to lose up to 1 pound of fat per week. Use the nutrition label to find calorie information. Eat smaller portions, eat slower and stop eating when you stop feeling hungry and avoid foods with more than 400 calories per serving.
Step 5
Lift weights at least twice a week. Weight training exercises help maintain muscle mass and helps your body burn calories and fat more efficiently. Perform 8 to 10 exercises during each workout that target your major muscle groups: arms, legs, shoulders, chest, back and stomach. Select a weight that challenges your muscles and do between 8 and 12 repetitions.
Step 6
Include the front plank exercise in your weight-training workouts. This exercise targets the lower back muscles and the abdominal muscles. Lie on your stomach with your hands beneath your shoulders. Press your body upward and support your weight on your toes and forearms. Keep your back flat and your stomach muscles tightened. Hold the position for up to 30 seconds, relax and repeat up to 10 times. Other beneficial lower back exercises include the superman, good mornings and the cobra stretch.
Step 7
Perform the bicycle crunch for your oblique muscles in your muffin top area. Lie on your back, place your hands behind your head, bend your knees and lift your feet off the floor. Move your legs in a pedaling motion like you are on a bicycle as you touch the opposite elbow to the opposite knee. Side bends and flutter kicks also strengthen this muscle group.
Step 8
Burn 250 to 500 additional calories a day with cardiovascular exercise. According to MayoClinic.com, a 160-lb. person can burn over 500 calories with 1 hour of high-impact aerobics, backpacking, flag football, ice skating, rollerblading, jumping rope, skiing, tennis, running and the stair treadmill.
References
- ShapeFit: Exercise Questions--How Do I Lose My Stomach and Back Fat
- U.S. Department of Health and Human Services: Finding Your Way to a Healthier You
- MayoClinic.com: Exercise for Weight Loss--Calories Burned in 1 Hour
- American Council on Exercise: Front Plank
- American Council on Exercise: Supine Bicycle Crunches
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