Back fat rolls also known as bra bulges are difficult to get rid of just like double chins and love handles.
For many people, this has been a lifelong challenge, and only a few can afford to go under the knife.
Where is Your Back Fat?
Back fat usually attacks in several areas. Both men and women experience fat on their backs in one or two of these areas:
- Lower back top fat – This is a pocket of fat that usually spills over the top of your pants in the back
- Mid-back fat – The fat in this section often folds near the back of the waist
- Upper back fat – This is excess fat that spills over the back of the bra strap, sometimes called “bra bulges.”
Do you want to get rid of stubborn back fat without undergoing any surgery? Then this article is for you.
These 12 tips will show you how you can get rid of back fat rolls without any surgery:
How to Get Rid of Back Fat Rolls without Surgery
1. Cut Back Unnecessary Calories
Back fat rolls come about as a result of excess calorie consumption, muscle underuse or genetics. If every other part of your body is also fleshy, then you have poor dietary habits.
It is impossible to spot-reduce fat via dieting. So, if you work to rid yourself of back fat, it will also affect other parts of your body. This means your entire body will become defined and sculpted.
So, start by cutting off at least 500 calories per day. Low-cal foods are often not delicious, but you can make them interesting by preparing:
- Homemade breakfast cereal
2. Use A Diet Plan
You need to draw up and start following a diet plan instead of eating whatever you like. This will help you reduce the chances of overindulging in unhealthy foods.
You don’t have to be restrictive. However, you should start eating a diet which includes lots of lean protein, plant-based carbs such as legumes, and healthy fats.
It’s also important to eat plenty of high-fiber foods.
3. Do More Back Exercises
Start performing exercises that target your back. That means you have to do lots of pull movements.
If you exercise from home, maximize on pull-ups and inverted rows. Pull-ups may seem impossible at the moment but you can perform your first pull-up in a month if you follow these simple steps.
If you have a pair of dumbbells, perform exercises such as bent-over rows and reverse fly to target your back muscles.
4. Go for Cryolipolysis
You can also go for cryolipolysis if you feel you want to do more than performing workouts. Cryolipolysis is an innovational technique which involves freezing the fat cells so that they can be destroyed.
As soon as those fat cells are dead, it is naturally processed out of the human body over time. This will usually result in a sculpted treatment area.
This technique, called cryolipolysis, is conducted under the CoolSculpting system. There are no sutures, incisions or even downtime.
5. Step Up Your Cardio
You should step up your cardio by exercising for at least 30 minutes. If you don’t have a cardio plan take on a workout challenge such as the jump rope challenge, jumping jacks challenge, or stair climbing challenge.
Studies show that combining strength training with cardio is the most effective way to lose fat through exercise. Therefore, make cardio a top priority even if you can only find time for 10-minute sessions.
6. Minimize Alcohol Consumption
Consuming alcohol can interfere with the fat-burning process in your body. So if you are worried about back fat, start cutting down on your intake of alcoholic beverages.
Cut the number of alcoholic drinks you usually consume every week by half. You should also avoid drinks with soda, fruit juice or premixed versions like daiquiris or margaritas.
7. Stay Away from Processed Foods and Sugar
Most processed foods contain empty calories and added sugar that does more harm than good to your body. Foods that are high in sugar are bad for your system as they are associated with diabetes, heart disease, etc.
Sugary foods include:
- Baked goods, e.g. brownies or cookies
- Soft drinks
- Other junk foods
Instead of consuming soft drinks, drink ginger-infused water or fruit-infused water. Replace brownies or cookies with oranges, apples, and bananas to satisfy your sweet tooth.
8. Get 8 Hours of Sleep Minimum Every Night
The human body needs to recuperate from the day and does it well when you sleep. If you sleep fewer than 7 or 8 hours, your body will not have the energy required for exercise. Lack of sleep has also been associated with increased appetite.
Put away your smartphone, tablets and other devices at least 30 minutes before going to sleep. A dark and cool room also facilitates ample sleep.
9. Take Advantage of HIIT
High-intensity interval training or HIIT can help you to burn off fat even more quickly. This involves exercising vigorously or at a high intensity for at least 30 seconds to a few minutes. Then, shift to a less intense exercise for a minute or two in between.
When you do this, it amplifies those benefits you enjoyed when doing cardiovascular exercises. So, do HIIT for at least 15 minutes with at least 5 minutes warm-up and cool-down.
If you have hills in your neighborhood, use them to take your HIIT workouts to the next level. Simply sprint up the hill as fast as possible then jog to down to starting position and repeat 5-10 times. Studies show that hill sprints burn more calories than any other exercise.
10. Do 24-Hour Fasts Once A Week
When used properly, fasting can help you lose excess fat and tremendously improve your health.
Now, there are different methods of fasting and each one has its own benefits and drawbacks.
24-hour fasts are very effective and effortless. This simply means going to 24 hours without eating. You’re only allowed to drink water or coffee during the fasting period.
If you’re already counting yourself out, let me assure you that 24-hour fasts are very doable.
Here’s how the fast works. Start your fast at 6:00 pm in the evening (after supper) until 6:00 pm the following day. This is an excellent way to reduce your food intake and cleanse your body without being miserable.
11. Walk for More Than 1 Hour on Saturdays and Sundays
Did you know that most people sabotage their weight loss progress on weekends? Research shows that people lose weight on weekdays because of healthy eating habits but then they sabotage the progress on weekends by staying inactive and eating junk food.
You can avoid the “weekend trap” by staying active on weekends and cooking your own meals. And one of the easiest ways to stay active is to go for long walks.
12. Do Short Home Workouts
Many people mistakenly assume that they have to sign up for gym membership or lift heavy weights to stay in shape. Well, you can get rid of back fat rolls without surgery while exercising for 10-15 minutes every day without any equipment.
It’s possible to lose back fat rolls without surgery. All you need to do is to follow the tips I’ve shared in this article.
Remember that consistency is a must in order to get the results you want.