Many people overlook back fat because it's hard to see with the eyes. Back fat accumulation is often only visible when you take a photo or wear a certain style of clothing. As with the accumulation of belly fat, excessive back fat can also affect your appearance and health.

Causes of Back Fat 

Fat can appear in the back area as your weight increases. Genetic factors play a role in where fat reserves are stored in the body. A combination of diet and lifestyle can affect the appearance of fat in the back area.

Lack of physical activity

A sedentary lifestyle or more sitting, lying down and not moving much can make fat accumulate in the body. As weight increases, the body can reserve fat in the abdomen and back.

To move and carry out its functions, the body needs sugar as a source of fuel. The body will burn all stored sugar first. When there are no glucose reserves and the body still needs energy, then the body will use fat reserves. If you rarely or never exercise, fat can slowly accumulate in the body. In addition, your metabolic rate will slow down and you will gradually gain weight.

Poor diet

Apart from the lack of physical activity, poor diet also plays a role in the accumulation of body fat. Unhealthy eating habits such as eating foods that use additives, preservatives, fast food, and foods high in fat, added sugar, and sodium can also trigger excess weight.

These foods generally contain few beneficial nutrients and are not filling. You become prone to overeating. As a result, weight increases, and fat can accumulate on the body, one of which is on the back.

How to Get Rid of Back Fat

To lose back fat, you need to lose overall body fat. You can do this by adopting a healthy diet and doing effective exercises to burn fat. Some of the ways you can get rid of back fat such as:

Improving Dietary Habit

The first step you can take to lose fat is to change your dietary habits. According to the American Heart Association, 98% of people who successfully lose weight and reduce body fat start by changing their diet.

You can change your diet by recording what foods you consume in one day in a food journal. From the journal, you can find out the type of food you have consumed throughout the day and then evaluate it. Some foods that should be consumed during the diet are foods that contain a lot of fiber such as fruits, vegetables, and whole grains.

Read More: Get To Know Your Body Type: Ectomorph, Endomorph, Or Mesomorph?

Implementing a calorie deficit

A calorie deficit occurs when a person's daily calorie intake is less than the calories the body uses per day. You should know your body's estimated calorie needs and calculate the calories of the food you consume daily. In general, individuals who consistently run a daily calorie deficit of 300-500 calories per day can lose up to 0.5 to 1 kg per week.

To run a calorie deficit, you can choose foods that are low in calories, reduce your daily food intake, or increase your exercise regimen. If you want to limit your food intake, make sure that the food you eat meets your nutritional needs.

You can choose foods such as:

• Vegetables
• Grains
• Fruits
• Lean proteins
• Low-fat or fat-free dairy products 
• Healthy oils like olive or canola oil

Increase physical activity

To lose fat in the back area, it is important to increase physical activity and do regular exercise every day. You can exercise at least 150-250 minutes of moderate-intensity aerobic activity every week.

Try exercises that target your back muscles, such as pull-ups, lifting dumbbells sideways, or sideways jackknife movements. You can also swim, cycle, or jog.  

Although it rarely gets attention, fat can also accumulate in the back area. To get rid of it, you can increase physical activity, maintain your diet, and regularly do exercises that are effective for burning fat. 

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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