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How to Get Rid of Back Fat—You Ask, We Answer

A lot of women want to know how to get rid of back fat. And we don’t blame you; we do too! Back fat can be caused by a variety of factors, including medical conditions, genetics, medicine, lack of physical activity, and poor nutrition habits. But no matter what causes back fat for you personally, there’s no denying that it can be embarrassing, especially as the weather gets warmer out and it’s harder to hide.

Because we hate excess back fat hanging over our bras just as much as you do, we searched high and low to find the best tips for how to get rid of back fat. Though there’s sadly no way to erase it overnight, there are ways to gradually reduce and improve it—and likely, improve your overall health in the process! It just takes time and commitment, and these “back fat begone” pointers will be a huge win-win.

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Add more fiber to your diet. Oatmeal, onions, leeks, rye, barley, and sunchokes are great options for keeping you fuller longer. So making this nutrient an essential part of your day will not only help you curb cravings, but also help you lose inches off your back in no time.

When you get a carb-y craving, go for the sweet potato. Since sweet potatoes are digested slowly, they’ll keep you full and energized a lot longer than, say, a bag of chips or fries, which can be nightmares for back fat. But sweet potatoes actually have antioxidants that help prevent calories from being converted to fat. Genius!

Make sure you’re getting a sufficient amount of sleep each night. If you sleep less than seven or eight hours a night, you risk running low on the hormone liptin, which is essential for burning fat. And if your sleep schedule is an erratic one, your hormones could be thrown off, leading to a bigger appetite in general.

Avoid processed meals. Many of these pre-prepared foods have emulsifiers and preservatives, which can enhance taste but can be unhelpful for not only your health, but also your energy levels to move more, which is essential for trimming back fat.

Try a boxing or rowing workout class. These activities will help tone back muscles, which make them great options for reducing back fat. A plus—they’ll burn fat all throughout your body, too!

Practice yoga. A cardio-focused yoga routine is another great method of burning fat, including fat in your upper back area.

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