The return of summer means the return of many things, including more revealing clothing. Even if you’re on the modest side, most styles of tanks and dresses and pretty much every style of swimsuit will reveal your back and, depending on the fit, might pinch in a less than desirable way. Here’s a few simple tips on how you can lose weight and burn fat to improve the view from behind.
How to Lose Back Fat Fast and Safely
First of all, everyone wants a ‘get skinny quick’ plan that’s easy to follow and produces results but for an effective plan that allows you to maintain those results, make sure you’re losing weight safely. In general, weight loss of 1-2 pounds per week is safe for the majority of the population but it’s always smart to run any new fitness routine or diet by your doctor before diving into a new lifestyle. Also very general is the classic concept of calories in, calories out and the ‘3500 calorie rule’ which states that to lose one pound, you must lower your calorie intake by 3500 calories or burn it off with exercise or a combination of both. That number was actually reached through a variety of studies and that was the average calorie deficit needed to burn a pound. The actual amount of calories that translate to one pound varies from person to person and where that person is in their weight loss journey. If you have a lot of weight to lose and you’re just starting out, you might notice the first few pounds drop off pretty easy and the last few are much harder to shake.
Losing Weight from your Back in 1-3 Weeks
So, how can you use this information to lose weight, burn fat and get a fit back fast? If you want to know more about your personal calorie needs, visit a nutritionist or utilize several online calculators but, even if you need a deficit of higher or lower than 3500 calories per pound, everyone still needs to create a deficit through a decrease in calorie intake or an increase in calories burned.
Step 1: Increase your cardiovascular activity
Everyone can benefit from daily exercise and, no matter your weight, we all need cardiovascular exercise to keep our hearts healthy. Not to mention, cardio will help burn fat better and faster than anything else. The bad news is that you cannot ‘spot reduce’ any specific area of the body but the good news is that, while your goal is a skinny, toned and fit back, cardio will help burn fat and reveal muscle in all areas of the body so you’ll achieve a more fit appearance all over!
Step 2: Decrease your calorie intake…but not too much
Use an online calculator to determine your basal metabolic rate. This is the amount of calories you would burn if all you did was stay in bed all day. Do not let your calorie intake drop below this number. While it seems that would allow you to drop weight super fast, it’s not that simple. If your body thinks it’s starving, it will start to store fat, in anticipation of famine. This is a blessing since you need enough fuel to keep your brain and the rest of your body functioning properly so thank biology that short-term starvation is a road block on your weight loss journey and a stall in your ability to burn fat and get fit. Ashley Graham’s weight loss is attributed to decreased calories in her diet.
Shed Back Fat in 4 Weeks to 2 Months
If you have a little more time to squeeze into that backless dress or swimsuit, you can up the ante and incorporate even more simple lifestyle changes to lose weight fast and keep it off.
Step 3: Lift weights
You don’t need to become a body-builder but the only way to build muscle is through strength training of some kind and, unlike with cardio, you actually can ‘spot train’ specific areas of your body so get ready for a strong, lean, toned back. For quick results, target the areas you want to improve first and save the rest for when you have extra time in your workout. Focus on rows and reverse flys to target the latissimus dorsi muscles (the ‘lats’) which is the muscle that wraps around the back and under the arms (think where your bra, swimsuit or the top of that strapless dress hit). Make sure to include core work for better posture, which helps with a slimmer appearance, and specifically include oblique exercises for the sides of the abdominals since they wrap around the body and lie under the fat we call ‘love handles.’
Step 4: Fine tune your diet
Counting calories may be a quick and somewhat easy way to lose weight fast but to get and stay fit, move beyond simple calorie-counting. For most people, it isn’t practical to calorie-count long-term and nutrition is so much more than just calories. Again, you can visit a nutritionist for the most accurate and personalized diet recommendations but here are a few simple ways you can improve your diet on your own. Start to pay attention to how you feel after you eat and make sure you’re getting adequate protein and fiber in your diet to assist with satiety and digestion. Also, to avoid bloating (and the appearance of additional weight and fat), limit processed foods, added sugar, sodium and artificial sweeteners.
Step 5: Manage stress and sleep
After you makeover your diet (try the military diet) and exercise plan, take a look at the rest of your lifestyle to lose weight fast and maintain your results. Stress and lack of sleep both contribute to hormone imbalances that can lead to excess fat storage. Think back to that concept of temporary starvation actually leading to less weight loss. That same ‘fight or flight’ mechanism peaks when stress levels are high so look into stress management techniques and put down the technology for easy way to get more sleep.
Whether you have one week or 2 months to get in shape and lose back fat, you can accomplish results fast with these simple tips. Incorporate as many as you can in the timeframe that works for your goal.