How to Get Rid of Lower Back Fat (Plus 3 Back Toning Exercise Routines)

Your back has one of the largest muscle groups in your body. It is also one of the hardest areas to tone, and this fact leaves many men and women feeling frustrated. Luckily, there are many ways to effectively lose that annoying back fat, particularly around the lower part. This article has all the tips you need to say goodbye to excess body fat, and say hello to a fitter you. Read on.

Getting Rid of Lower Back Fat

Cardio, cardio, cardio

Cardiovascular workouts for lower back fat loss

Cardio exercise is one of the most effective solutions to your lower back fat. If you are serious about getting fit, then you will want to do 60-minute cardio sessions most days of the week. You can further increase your body’s ability to burn fat by opting for a more intense workout, such as an interval training that alternates rest and pushing your body to its limits. High-intensity interval training will offer more after-burn effect, meaning your body will continue to burn fat even after you exercise.

Tone your muscles

Lower back toning exercises

There are exercises that you can perform to strengthen your back muscles. Even without the exercise machines, there are back workouts that can still give you the results you want. You can either use free weights or your own body weight. You can increase your fat-burning capacity by combining strength training with cardio exercises. It is ideal to work with a personal trainer if you are just starting out or you want more help. Personal trainers are also equipped to guide you throughout your fitness journey.

Never skip breakfast

Eating breakfast is important for maintaining weight

It is often said that breakfast is the most important meal of the day. There is some truth behind this saying. Eating breakfast will jumpstart your metabolism, allowing your body to burn stored fat. People who skip breakfast often feel hungry later in the day, and end up eating more than what they should.

Reduce your carb intake

Tone your body by eating healthily to cut down excess fat

Your body need carbohydrates for energy, but there is a limit. It is important to know which carbs are healthy and which will just make you binge. Many people think of carbohydrates negatively, but the truth is that your body needs it to function well. The amount of carbs needed will vary from person to person because each has a different set of daily activities. The white carbs (like white bread/rice/pasta and sugar) are not filling and will only cause your body to experience the sugar crash. Choose the right carbs like whole grains to help boost your metabolism.

Limit the indulgences

make smart food choices when looking to tone up and lose weight and tone up

A cheat day is crucial for a person who wants to stay fit and healthy. Occasional treats or indulgences should be included in your diet program to prevent you from feeling too deprived. It also makes you feel rewarded for the great job that you have done for the past few days or weeks. When you indulge, however, you will still have to limit the amounts of extra calories that you consume. A great option is to opt for dark chocolate, in moderation, whenever you feel the craving for chocolate.

Eat more protein and fiber

Eat plenty of protein to lose fat and tone up

Protein and fiber are more satisfying and filling. When you are trying to consume lesser calories to lose weight, focus on replacing your usual meals with those high in fiber and protein. Look for lean meat, beans, nuts, fruits, and vegetables.

Sleep more

Sleep helps with weight loss

People who lack sleep tend to eat more unhealthy foods that make them gain weight. This is because of the hormone that your body releases and gives you the feeling of wanting to eat more, even when you are already full. Studies have shown the strong correlation between hunger and sleep deprivation. Make sure to have at least eight hours of sleep each night.

Eat more often

Many people tend to skip meals in order to lose weight. Today’s findings, however, reveal that eating more often will make you lose more. Breaking down your calorie intake to four to six meals a day will revamp your metabolism to encourage fat burn. Eating every three hours will allow your body to keep on burning fat throughout the day. It will also prevent you from mindless snacking and overeating as you will always feel full and satisfied.

Skip the alcohol

reduce acohol intake when trying to lose weight

Alcohol is one of the roadblocks to weight loss. If you are serious about getting rid of that lower back fat, then you will want to say goodbye to alcohol. This beverage is filled with empty calories and has zero nutritional value. It is also loaded with sugar that heads to your stomach, thighs, hips, and back. If you must have a drink, limit yourself to a shot of alcohol or a glass of low-calorie beer. Avoid the fruity cocktails than definitely have more calories than your favorite sundae.

Drink more water

drink water infused with lemon

The beverages that you consume can contribute to your weight gain or loss depending on your choices. Juices and sodas contain plenty of calories that will make you gain weight. If you are feeling thirsty, then a glass of water with a few slices of lemon is the perfect option! Aim for two to three liters of water a day. When you consistently drink the recommended amount of water daily, you will feel younger and more energized.

Wear flattering clothes

Dress according to your current body shape while you are on a toning program

The weight loss process will take time. While you are working your way to a leaner lower back, picking flattering clothes will certainly help you feel great about yourself. The right clothes will help you avoid the unwanted bulges and not be a muffin top. Focus on how great you will feel in the clothes you wear. If you are not confident about your fashion styles, then you can look around the Internet or ask a trusted friend to help you shop.

Best Lower Back Toning Exercises

Lower Back Toning Routine

Upper and Lower Back Toning Exercise Routine

9 Minute Home Back Toning Program

Back Toning Workout Guides:




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