The good news is shedding upper back fat is easier than you think. Give it three weeks, and you can see a visibly toned upper back. Here are 10 things to do to lose upper back fat.
How To burn Upper Back Fat
To lose upper back fat, you have to tweak your diet a little, follow an effective workout routine, and make a few changes to your lifestyle. Do these, and you will start noticing a difference in few weeks.
Exercise you should focus on.
Upper Back Exercises
You need to target your upper back while exercising. Here’s a 10-minute, no equipment back exercise. Mix your workout routine with these effective back exercises using dumbbells and barbells. Make sure you warm up before doing these exercises. Maintain good posture, breathe in and out while doing the exercises, and take at least 15 seconds break between each exercise.
Cut Down Calories
Cutting back on calories will help you create a negative energy balance. This means that along with exercise, if you consume fewer calories, you will help your body burns the stored fat and also prevent it from accumulating more fat.
But you must be careful with the calorie count. Your calorie intake should go up if you are active. Also, the calorie count is not the only factor. You should be aware of what you consume.
Consume Good Calories
Good calories are calories you consume from foods like veggies, fruits, nuts, seeds, whole grains, and lean proteins.Veggies and fruits are low in calories, but you should be careful about the glycemic index of these foods. Include lean protein sources like fish, skinless chicken breast, mushrooms, tofu, and beans and lentils in every meal. Protein helps increase satiety and thermogenesis and improves muscle tone.
Give Your Kitchen A Makeover
Kitchen makeover is an important step while trying to lose back fat. If you do not have junk food in your pantry, you are less likely to be tempted to eat it. Donate the foods that might cause you to gain weight. Refill the cabinets with healthy and low-calorie foods.
Check Your Hormone Levels
Hormones play an important role when it comes to body fat distribution. Insulin resistance is closely related to back fat and belly fat accumulation. Consult a licensed physician to know if your insulin levels are higher than normal, which might be the reason for excessive weight gain.
Don’t take Junk Food
Junk foods like fries, burgers, pizzas, processed food, canned, and packaged foods, packaged fruit and vegetable juices, and frozen foods contain additives, preservatives, hidden calories, and food colors that are harmful and fattening. Avoid consuming these at all costs. Cook at home to make your meal wholesome. Here are a few delicious and healthy recipes.
Get Some healthy sleep
Sleep is the best medicine for an overworked brain. Sleep deprivation has been linked to weight gain. Less sleep increases cortisol (stress hormone) levels and hunger and decreases insulin sensitivity. You need at least 6-7 hours of sleep to feel fresh and take on the next day’s work head-on.
Wear The Right Attire
Last but not least – your attire or what you wear is also important. Here’s what you can do. Wear the right bra. This prevents making the bra bulge too obvious and visible. Shop for clothes that suit your upper body shape. If you want to take attention away from your back, wear tops and dresses that have V-necks and stitch lines that make your upper body look slimmer (a lot of sportswear brands do that).
You may also wear color-blocked dresses that make your lower body look proportionate to the upper body, cool jackets, and makeup and accessories that highlight your best features.
These are the few things you must do for three weeks to see difference.
Losing back fat is not a difficult job. All you need is to stay centered on eating healthy, working out, and leading a healthy lifestyle. Set a goal for three weeks, and you will shed the back fat easily. Also, you will feel a lot more active and less exhausted mentally.