Back fat is probably the most annoying problem people have because it is an aesthetic problem and it doesn’t look good especially for women. The major contributor to this unnatractive look are probably the bras. However, the right fitting bra can be a good solution.
Not wearing your bra properly is one ot the reasons for back fat. Women tend to put their bra on by putting their arms through the straps and fasten the bra in back, but they forget to pull the bra back down so that it anchors under your shoulder blades.
When you bra is not well adjusted, back fat occurs. Also, if your bra is with a band size that is too large, it will make your fat appear more than it should. Contrary to what you may think, back fat is created when your band isn’t tight enough.
In order to give your back a smooth look, you need to find the bra with a proper size because it will anchor the back of your bra keeping it in place. If the wings and back of your bra are too skimpy, this too can cause back fat. Eventhough it looks too “granny”, wider sides and back are more flattering under fitted clothes and create less bulge. No one can know what kind you bra you are wearing under your clothes, but your back fat will not bulge and you will look more attractive for sure. It should be noted that back fat is created with age because as we grow old, our skin becomes less firm. And, with additional weight gain, our skin tissue becomes soft and spongy. Consequently, any form-fitting garment we wear will create some indentation on our back.
Erasing the Unsightly Back Fat
Step 1: Change Your Eating Habits.
The best way do reduce fat is to consume healthy foods. You need to eliminated processed food and sugars from your diet right away. Eliminate sodas, cakes and sweets as well as bad carbohydrates such as french fries, cereals, white bread, etc. make sure to avoid fried food alltogether and try to use healthier ways of cooking like baking. Focus on carbohydrates that are low on the glycemic index.
Another good thing is to increase fiber intake, so try to consume more fruits, vegetables and who-grain foods. Fiber along with water cleanses your intestines and helps food move through the body more quickly and with greater efficiency.
Some good examples of fiber-rich foods include:
- Brown rice
- Whole grains (wheat, oats, barley)
- Legumes (lentils, dry beans and peas)
- Other vegetables
Note: Make sure to incorporate fiber gradually in your diet since a rapid increase can result in gas or diarrhea.
You need to drink plenty of water when you add fiber in your diet because eventhough it is helpful for your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
You should also add more low fat protein to your diet since it will help you maintain and repair muscle tissue which is essential for quality far burning as it helps increase the body’s metabolism by burning more calories and therefore you will lose back fat faster.
In order to stay on track, replace fatty and sugarry foods with more healthy substitutions like whole-grains, fruits and vegetables on your cupboards,
Eat 5 to 6 small meals equally spaced throughout the day. This will help increase your metabolism, and minimize fat storage.
Step 2: Get the Heart Moving
Beside incorporating healthy food in your diet, you also need to do some exercises. The best form of exercise is walking because it uses up oxygen, causing your body to burn stored fat. Moreover, it will help you strenghten your mucles which will shape and tone your body. increased muscle mass boosts your metabolism. This means you burn calories long after you stop moving. The best part is that you don’t have to do all the walking at once. If you don’t have much time, find pockets of time throughout your day for short jaunts. While any form of walking burns calories and improves muscle definition, to get the most from your walk, concentrate on these main points:
Choose distance over speed. You will get better results if you walk at a steady pace than to walk too quicly and have to quit early. You can speed up gradually as your fitness level improves.
Go for the hills. Try walking upstairs, bleachers or hills because it will help you build up your muscles.
Warm up slowly. In order to get your body prepared, walk the first few minutes at an easy pace. If your start is too brisk, you will only burn the immediate sugar supply rather than the stored fat.
Step 3: Manage Stress
You need to reduce your stress not only for your mental health, but also for your physical state. Stress can cause weight gain because it can actually shut down your digestive system. Many people when under stress, tend to eat more, and eat poorly so they wreac havoc on their health and well being. When you are stressed, you are more likely to crave fattening foods like bread, potatoes, pasta and many more. The reason why this happens is because starchy foods stimulate the production of serotonin, a chemical that makes you feel good. Instead of reaching for donuts, reach for lean turkey or bananas, other foods that raise serotonin levels. Stress-induced overeating makes it difficult to stick to a weight loss plan.
Step 4: Add “Iron” to Your Diet
You need to start lifting weights because adding muscle to your body will help you raise your metabolic rate and you will start burning more calories even when you sleep.
You will look slimmer if you focus on the back through resistance training, because a well-developed upper back gives you that coveted V-shape that makes your waist and hips look slimmer. Moreover, a strong back makes good posture possible. When you stand up straight, you look 10 pounds lighter.
Fortunately, there are numerous different exercises you can do to achieve this goal both in the gym and at home. Today I will follow the K..I.S.S. Principle….keep it simple and sexy, but discussing four simple exercises you can do in as little as 40 minutes, just once a week to help sculpt an attractive back, one you will be proud to show to the world.