These cardio activities are particularly effective for getting rid of back fat. They will burn calories and strengthen your back muscles: Rowing, boxing and swimming. Other cardio exercises to include are: running/jogging, walking, biking, using the elliptical or dancing. The benefits of cardio don’t just stop at toning your back. Cardio has also been shown to reduce the risk of heart disease, improve cholesterol and triglyceride levels, improve heart function, and reduce the risk of osteoporosis. [3] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source You cannot “spot treat” or lose weight in only one particular area. You need to lower your overall body weight and decrease body fat to see a reduction in one particular area. Cardio exercises will help support this.

Tie a resistance band to a doorknob. Shut the door and stand about 2 feet away from the door. Hold the ends of the resistance band in each hand and bend your elbows 90 degrees. Pull your arms back so that your shoulders are pushing together. Hold this position for 10 seconds and then release. Repeat the motion seven to 10 times. If you don’t feel enough resistance, move a little further away from the door or use a thicker resistance band. Lower back extensions target the lower back and tone the muscles where that annoying fat hangs over the top of your jeans. To get started, lie flat on the floor, on your stomach. Place your hands behind your head and lift your chest and legs as far off the ground as you can. Three sets of 10 is a good place to start. These can also help alleviate some lower back pain. [7] X Expert Source Shira TsviPersonal Trainer & Fitness Instructor Expert Interview. 7 January 2020. With bridge exercises, lie on the floor on your back. Bend your knees at a 90-degree angle, but keep your feet flat on the floor. Lift your buttocks up until your back makes a straight line-like a bridge. Hold it there for 10 to 15 seconds and then slowly lower your body back to the floor. Do this 10 to 20 times. [8] X Research source . Use the plank exercise to help tone your entire back and core. Place your forearms on the floor. Hold your body in a straight line. Hold this plank position for as long you can. Rest and repeat one to two more times.

Start with weights you are comfortable with. You should be able to lift them without too much strain. If you can lift the dumbbells with no strain whatsoever, you will not work your muscles. Bent-over flys will help tone your upper back. Hold a dumbbell in each hand and bend over at your hips. Lift your arms out to the sides, like airplane wings, until they are at shoulder height and then lower them to your sides. Do three sets of eight repetitions each. As you improve the strength of your muscles and connective tissues and perfect the movement, increase the weight and the number of sets to build muscle. If you just want to tone, increase the number of repetitions. For a Lat pull down, grab the cable bar, gripping it wide and in an overhand position. Position your thighs beneath the support and place your knuckles facing upwards. When you stretch up, the bar should be just within your reach. If it’s not, adjust the height. Pull the bar down to your chin (all the while keeping your back straight) in one fluid movement, feeling your shoulder blades coming together. Slowly release the bar to its original height and repeat. Do shoulder presses. Take two dumbbells, one in each hand. Hold dumbbells by your ears, palms facing forward. Press your hands straight above your head until your arms are fully extended. Lower back down slowly until your hands are again by your ears. Repeat one to three sets or as many as you’re able. These will develop your shoulders; deltoids that are well-developed can help the back look broader and the waist appear smaller. Do bent-over rows. Place a dumbbell in each hand. Bend slightly at the waist – about 45 degrees. Extend arms straight in front of your, palms facing inwards towards each other. Pull arms back until your upper arms are next to your back. Release your arms slowly back to their fully extended position. Repeat one to three sets or as many as you’re able.

Personal trainers are fitness professionals that have a wide variety of experience with exercises. Meet with someone and ask about what exercises you can do to help tone your back and reduce your overall body fat. Many gyms offer a free trial of a personal training session when you sign up. They will most likely offer personal training sessions for a cost at a variety of times. You may also be able to find personal trainers who have blogs or videos online that can give you more detailed information as well.

Use a food diary or online food tracker to help you cut out 500 calories daily. These food trackers in addition to online calculators can give you an estimated total daily caloric intake to help you lose weight. Everyone’s needs will be different, so using a calculator can help give you a more specific calorie range. Do not cut out too many calories. This can slow weight loss, lead to nutrient deficiencies or make you feel tired and fatigued. In general, health professionals recommend to eat a minimum of 1,200 calories daily. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Cutting calories will help you lose weight, but without the cardio and back strengthening exercises, your back muscles will not get toned. It’s important to include both diet and exercise to get your desired result. If you’re eating a healthy diet that’s low in calories and carbs, you could start to see some results in as little as 2 weeks. [11] X Expert Source Shira TsviPersonal Trainer & Fitness Instructor Expert Interview. 7 January 2020.

Including a variety of foods from each food group will help you consume an adequate amount of nutrients each day. When you have a poor quality, unbalanced diet, this may work against your weight loss goals. Include protein at each meal. Protein is an essential nutrient in your diet. Foods like poultry, eggs, dairy, legumes, seafood or tofu provide adequate protein to your diet. Aim for a 3-4 oz (21-28g) portion at all meals. Eat a variety of fruits and vegetables each day. These foods are low calorie and nutrient dense making them great foods for a low-calorie diet. Try making ½ your plate a fruit or vegetable to help support your weight loss. Lastly, it’s important to include healthy sources of grains like bread, rice or pasta. Grains provide fiber and a variety of B vitamins important to your health. If you can, choose 100% whole grains for more nutrients. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source

Combining certain types of foods and including the right types of foods at each meal and snack can help you stay satisfied longer after meals and decrease your overall hunger level. Healthy fats are a great addition to a weight loss diet. Fat takes longer to digest compared to foods rich in carbohydrates and helps keep you satisfied longer. Include one to two servings of heart healthy fats every day. Try: olive oil, avocado, nuts or nut butters, flax seeds, olives, salmon, tuna, sardines or mackerel. In addition to healthy fats, the combination of protein and complex carbohydrates helps you stay satisfied longer as well. Choose lean proteins or proteins with healthy fats like: seafood, poultry, beef, pork, low-fat dairy, legumes or tofu. Pair these with fiber-rich complex carbs like: starchy vegetables, fruits, legumes, nuts and whole grains. Drinking more water can help keep you from thinking you’re hungry when you’re really not. [13] X Expert Source Shira TsviPersonal Trainer & Fitness Instructor Expert Interview. 7 January 2020.

Drink adequate amounts of fluids like water, decaf coffee, decaf tea or flavored water to stay hydrated. Everyone requires different amounts of fluids, but aiming for 1. 5-3 liters each day is a good place to start. Studies show that drinking high calorie beverages can promote weight gain[14] X Research source . Liquids do not necessarily make you feel full and most people will not count their liquid calories into their total daily intake. Although switching from regular soda to diet soda may save you calories in the short term, it’s not yet clear if it’s effective for preventing obesity and related health problems[15] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source .

When you indulge too often, you may consume too many calories. This may slow or even stop your weight loss. If you really want a treat, try to compensate throughout the day or week to make up for it. You might want to work out a little longer or skip your afternoon snack.