Introduction
- Everyone needs body fat -we need it to survive .
- Fat provides energy ,keeps us warm ,supports the immune system and plays an essential role in brain and heart health.
- But if you have extra fat in one area, like your back ,you may be wondering how to lose it .
- While spot reduction is impossible , a combination of diet and exercise can help lower fat overall.
Back fat :
“ The concept of targeted fat loss -the idea of shedding excess weight from specific areas of the body such as your face, back ,arms -is persistent myth”.That’s because the body utilises fat cells uniformly throughout your body .
Here’s the breakdown on how fat is stored and used by the body :
- Adipocytes :
Body fat (adipose) is a loose type of connective tissue that is primarily composed of adipocytes,or fat cells. Visceral fat is stored around the organs ,in the breast tissue and inside the bone marrow and subcutaneous fat is stored under the skin.
- Triglycerides :
Most of the fat in your body is stored within adipocytes as triglycerides that can be released when energy is needed . When we lose fat,adipocytes release triglycerides into the bloodstream for energy ,causing them to shrink.
Exactly where you store fat varies based on several factors,including :
- Gender: Where Men typically have more visceral fat ,while women usually store more subcutaneous fat in the butt and thigh region.
- Genetics
- Hormones
- Age : Body fat tends to increase with age.
A combination of proper nutrition ,regular exercise and healthy lifestyle choices can make a significant difference in improving overall body composition.
Causes of back fat :
Like excess body fats in other areas ,back fat primarily results from an imbalance between calorie intake and expenditure .
Other factors play a role in excess body fat include :
- Genetics
- Hormones
- Inactivity
- Age
- Stress
- Poor sleep
- Certain illness and medications
Nutrition to support losing back fat :
- Create a calorie deficit : Eat fewer calories than you burn .
2.Protein intake : Ensure you’re getting enough protein.
3.Eat a balanced diet rich in nutrients : Prioritise whole foods like fruits ,vegetables,lean proteins and whole grains while lower the processed and sugary food in diet.
Exercises to lose Back fat :
1.Pull-ups : while pull-ups target the upper back muscles .
2.LAT pulldown : This exercise works the largest muscle in the back ,the “latissimus dorsi” .
3.Seated Rows: To work your upper back and larger muscles.
4.Face pull :
5.Bent-over rows
6.Cardio
Other than this lifestyle changes to prevent back fat, like:
- Stress Management
- Adequate sleep
- Hydration
- Limit alcohol
- Avoid smoking .
