Shedding unsightly back dimples, or pockets of back fat, can be accomplished through diet and exercise. Spot reduction won't work, but lowering your overall body fat helps you shed fat throughout your physique, including the back area. Eat a nutritious, balanced diet, exercise aerobically and train with free weights to boost your metabolism, burn calories and get rid of your back dimples. Talk to your doctor before starting a diet or exercise program.
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Eat fewer calories than you burn to create a caloric deficit. You can lose weight at the rate of one to two pounds per week by burning 500 to 1,000 more calories than you consume each day. Maintain this deficit by working out and eating low-calorie foods that are dense in nutrients.
Run, walk or jog 30 minutes on most days of the week to burn calories and lose your back dimples. Cardiovascular activity tones your physique, boosts your mood and improves heart health. Play sports like soccer and tennis; go rollerblading to liven up your aerobic exercise sessions and firm up your back.
Do dead lifts to boost your metabolism and add definition to your back muscles. Squat down and grasp a barbell, maintaining a shoulder width, overhand grip. Extend your hips and knees to lift the bar from the floor. Avoid rounding your back, which could lead to injury. Continue movement until you stand up straight. Bend your hips and knees, lowering the bar to the floor. Do four sets of 15 repetitions to tone your back. Rest 40 seconds between sets.
Eat healthy fats like natural peanut butter and lean proteins. Consume complex carbohydrates like oatmeal, fruits and vegetables to lower you caloric intake and shed back fat. Healthy fats help you feel full by delaying the rate at which your stomach empties. Lean proteins provide fuel for your muscles, helping you power through resistance training workouts and burn more calories. Complex carbohydrates keep your blood sugar levels steady, preventing insulin spikes which can lead to fat accumulation in the back area.