Do you suffer from unsightly lower back fat? Are you less than in love with your love handles? Despite what you may have heard from fitness marketers, there is actually no way to specifically target lower back fat with specific exercises and supplements. However, even though you cannot simply spot treat this issue, by losing total body fat with diet and exercise you can completely eliminate your lower back fat woes.
Diet and Lower Back Fat Loss
Fat located on the lower back region can be reduced by traditional diet and exercise. One way to ensure that your diet is conducive to eliminating back fat is by cutting out refined grains, alcohol, sugar, processed foods, and saturated fats, which will aid in reducing your caloric intake. If you desire to lose the spare tire, then you need make sure that each meal contains lean protein, fresh vegetables, whole grains, and unsaturated fat.
A good meal for targeting lower back fat could contain steamed vegetables, grilled chicken, a whole grain pasta, and some sort of complex fat such as avocado. Your portion sizes should also depend on how many calories you determine you need to consume daily for weight loss.
There are many online calorie counters and applications that can calculate your daily caloric intake or you can consult with a dietician for specialized plans.
Exercise and Lower Back Fat Loss
One important facet of ensuring that your muffin top disappears is exercise. Cardiovascular exercise can increase your daily calorie burn and, in turn, enable you to create a calorie deficit. It is suggested that adults perform a minimum of 150 minutes of cardio workout per week, however, longer durations can lead to greater weight loss. To see significant weight loss, you should attempt to perform 250 minutes each week.
Often forgotten, strength training can aid in weight loss and create a leaner, more toned frame. When your body has more muscle, it is better able to burn calories when it is resting. Make sure that you prioritize full body strength training to see the best results. Movements such as pull-ups, push-ups, squats, and deadlift are excellent for gaining lean, strong muscle mass.
Lower Back Fat and Stress
A big cause of many types of abdominal fat is living in a stressful environment. Stress can cause fat to accumulate around your midsection and lower back which can harm your internal organs. Stress also causes your body to admit cortisol which can increase your body’s storage of visceral fat. By eating well balanced meals regularly you can actually trick your body into feeling less stressed.
It is also important to ensure that you sleep between seven and nine hours each night. Finding alternatives to coping with stress, such as meditation, yoga, or calling a friend, can decrease your cortisol levels and actually help your body lose more weight faster.
To ensure that you lose the lower back fat that you possibly can, it is important that you follow all of these recommended steps. There is no way to spot treat lower back fat alone, however, diet, exercise, and lowering your stress levels will help make your body as lean and healthy as possible—so you can finally love your waistline.