Do you look trim facing forward, but you’re afraid to look over your shoulder? You can feel that softback fat following you around.


The harsh truth of it is that your genes pretty much determine where you’ll store fat. For you, that may be your upper or lower back. It’s also impossible to spot reduce so you’ll have to think beyond just that one bulge.


Losing weight and exercising regularly is the most effective solution. Try these suggestions for making back fat disappear by slimming down and toning up.


Dieting to Get Rid of Back Fat:

  1. Eliminate empty calories. One of the simplest ways to lose weight is cutting back on foods with little nutritional value. As a bonus, eating less ultra-processed items will also help you avoid sugar and refined carbohydrates that contribute to inflammation and bloating.
  2. Increase fiber. Foods rich in fiber enhance your digestion and help you to feel full while consuming less. Smart choices include most vegetables and fruits, whole grains, and lentils. Include healthy fats and lean proteins in your diet too.
  3. Limit salt. Eating too much sodium causes your body to retain water, making back fat more prominent. It also raises your blood pressure. Check the label on packaged foods and use other flavorings like garlic and ginger.
  4. Drink more water. It’s easy to confuse hunger and thirst. Try drinking a glass of water first when you’re tempted by a fattening snack.
  5. Keep weight off. If you gain back weight after dieting, you may wind up with less muscle and more fat. Find sustainable strategies that work for you. That might include social support and keeping a food journal.


Exercising to Get Rid of Back Fat:


  1. Do cardio. Burn calories and condition your heart by walking, biking, running, and swimming. Aim for at least 30 minutes of moderate activity at least 5 days a week.



  1. Build strength. Increasing your muscle mass will firm up your back and use up calories too. Lift free weights or use machines. Do bodyweight exercises like planks and pushups.
  2. Work your core. Weak abdominal muscles, including the obliques on the sides of your waist, could be causing your back fat. Target your midsection at least 3 times a week with side bends, leg lifts, and similar moves.
  3. Sculpt your back. For a shapelier back, do a variety of exercises to work it top to bottom. That includes your shoulders too. Work with a trainer or watch videos for instructions.


Other Tips:


  1. Change your clothes. There’s a reason why they call it bra bulge. Shapewear or undergarments in the right size may help keep back fat out of sight while you work on making it go away.
  2. Stand tall. Correct posture helps too. Firm your stomach, lift your chest and relax your shoulders. As a bonus, you’ll protect yourself from lower back pain too.
  3. Sleep well. Many studies have found that lack of sleep can contribute to being overweight or obese. Stick to a consistent bedtime that enables you to get 7 to 8 hours of rest each night.
  4. Manage stress. Chronic tension can lead to emotional eating, as well as hormone imbalances. Find safe ways to relax like meditating daily or listening to soothing instrumental music.
  5. Consider surgery. Cosmetic surgery is a personal decision. If you still have back fat after dieting and exercise, you may want to consult a plastic surgeon. Choose a professional who will discuss your expectations and explain the costs and procedures.


Eating a balanced diet and exercising regularly can increase your health and fitness, as well as reduce the appearance of back fat. You’ll love the way you look and feel.



It’s a myth that you can target just one area of your body to lose weight. But by doing exercises that focus on your back, along with eating a healthy diet and cutting calories, you can tone up that portion of your body.


Have patience with the body you have while you work toward your health goals.