Blast Your Back Fat

Back fat, muffin top, love handles, fat roll or spare tire - call it what you want, but it all adds up to that rather not-so-lovely vision of extra rolls of fat popping up all over your back, from your bra line to your belt line. It's the kind of fat that makes you rethink buying a skimpy top where the whole world can revel in your rolls. Have a look in the mirror at your back while wearing a form fitting blouse or sweater. There's that back fat poking out along your bra strap lines. And how about the rolls at your armpits, and the back fat shelf line above your waist? Not a pretty picture. And, as opposed to the menopot which is seen primarily after age 40 (see my blog post "Minimize Your Menopot"), back fat can occur at any age in men and women, but is worse after the age of 40. So where does it come from?

Back fat is an accumulation of excess fat that occurs due to one or any combination of factors including:

1. Being overweight or obese at any age (over eating and lack of physical activity);


2. Genetics in which even some slender people tend to distribute more of their fat to the back area;


3. Ethnicity plays a roll (pun intended) in which some groups tend to pack on back fat more than others;


4. Lack of weight training to bring down body fat and increase muscle tone;


5. Being over the age of 40 in which the decline of sex hormones affects distribution of fat throughout the body.

So what can you do about Back Fat? Plenty. Here are the "Rules of the Roll" to blast your back fat:

1. Make an Action Plan. Sit down and write out your goals. Take measurements throughout your body so you know where you're starting. Take pictures for the visual impact. Create realistic goals and expectations (dropping ½-2 pounds per week is the normal range). The heavier you are to start, the more excess fat you'll be removing. Write down your commitment to change. Journal your progress. Develop a support system to help guide you - like our wonderful weight management board on WebMD.


2. Be patient. Back fat is often one of those stubborn places that sometimes takes longer to reduce. Be persistent.


3. Get real. If you're over the age of 40, you may not be able to completely eliminate all of your back fat, but, like the menopot, your mission is to minimize back fat.


4. Hide it while you remove it. Let's not invite trouble in the form of super tight spandex tops. While you're shedding pounds and getting more fit, try to wear looser, comfortable clothes and toss the muffin topping skinny jeans. There are also great elasticized undergarments that help smooth out the rolls.


5. You must do both weight training and cardio to blast back fat. Don't think you can do this with cardio alone. You'll drop some weight, but you need to reshape and redistribute fat and only a combination of weight training and cardio will do that. Lift 2-3 x week and concentrate on building strength and perhaps boosting your muscle mass a bit. Check out my MUSCLE section in Body for Life for Women for easy ways to do this at home gym-free. Check out the WebMD fitness sites for creative ways to strengthen and tone.


6. Eat a back fat blasting diet. Physical activity is key, and equally so is what you put in your mouth. There is no one food or beverage that will magically remove Back Fat. Instead it's all about eating a variety of healthy foods every day. Quality: whole foods and lean proteins build the foundation for removing Back Fat. Quantity: watch your portion size. Almost everyone out there is eating too much relative to their age and gender. If you eat too much, you wear it. Read the USDA label and know what a serving size looks like. Frequency: eat every 3-4 hours from breakfast through dinner. Stop eating 2 hours before going to bed. Try to eat your dinner no later than 8-8:30 PM, and keep it lean (veggies, lean protein). Wake up in the morning feeling truly hungry. Check out my MOUTH section in Body for Life for Women for healthy, easy nutrition options. Scroll onto WebMD's wonderful nutrition sites for endless suggestions and recipes.


7. Get creative and cross train. No one specific exercise is the ultimate back fat cure. You need to draw from a variety of back strengthening and toning modalities. Mix and change it up every 6 weeks to keep it fresh and challenging. Have some fun and get adventuresome. Take up belly dancing, hip hop or twirl around a ballroom. Ballet is a terrific way to pinpoint back flexibility and strength. Don't forget martial arts, yoga and Pilates. Each uniquely singles out the back for a fat blaster workout.


8. Enjoy a win - win. The stronger the back the stronger the abs, and vice versa. You're working the core of the body and what you do for one, helps the other.

Back fat is a fact of life. Don't waste another moment fretting about it. Take action. And remember, here at WebMD, we've got your back!

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