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• Method 1 of 3: Exercise to reduce back fat
• Method 2 of 3: Adjust your eating habits
• Method 3 of 3: Change your lifestyle
• Warnings

Lowering the body fat in your upper back doesn't have to be difficult - it's probably easier than you think! Do exercises that target the muscles in your back to define them and make your back look slimmer. Cutting back on fat and sugar and eating more good carbohydrates and fiber can also help you lose weight and slim down that troubled back. There are also lifestyle changes, such as getting enough sleep and preparing your own meals, that make losing fat a lot easier.

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Method 1 of 3: Exercise to reduce back fat

1. Increase the amount of cardio you do per workout. Back fat is difficult to get rid of because it is the result of decreased muscle tone and increased body fat. To burn that excess fat, increase the duration and intensity of your cardio workouts. You can start small - by adding five to 10 minutes to your cardio workout every week. If you can't add time, increase the intensity. Run or walk a little faster every five minutes in one-minute bursts.
   • Each cardio session should last at least 20 minutes.
   • Get your heart rate up. To burn fat, your heart rate must stay above 60% of your maximum heart rate as long as you can sustain it. The longer you keep your heart rate high, the more calories you will burn.
   • Running, swimming, and kickboxing are all great cardio workouts. You can also burn more calories with intense workouts.
2. Do a T-raise to train your middle back muscle. Stand with your feet hip-width apart and a 1 to 1.5 kg dumbbell in each hand, with your arms at your sides. Bend your knees slightly and from the waist so that your chest is almost parallel to the floor. Rotate your palms and bring the dumbbells together in front of your body. Keep your arms straight and lift the dumbbells to shoulder height and then slowly lower them to the starting position. That's one rep.
   • You should do two sets of 15 reps to get used to the movement of this exercise and build strength in your connective tissue.
   • To build your muscles you need to gradually increase the amount of weight you lift.
   • When the moves become easy, increase the amount of weight you lift by a few pounds. As the weights get heavier, decrease the number of reps to 6-10 per set, while increasing the number of sets to 3-5.
   • Make sure your core (your abs and back muscles) and your glutes are tight all the time. It will help protect your back.
3. Row with one arm to train your shoulder and back. Hold a heavy dumbbell in one hand. Stand with your feet hip-width apart and bend slightly from your waist so that your upper body is almost parallel to the floor. Lift the weight to the chest by bending at the elbow. Then slowly lower the weight back down to complete one rep. Do 10 reps in one hand, then switch hands. Then repeat this for a second set.
   • The barbell should feel heavy, and it should be challenging to complete 10 to 15 repetitions in a row.
   • Expand the number of reps and sets to three sets of 15 pieces. Then increase the weight and decrease the number of reps to 8-12. You need to perform 3-4 sets. This will help build lean muscle mass.
4. Exercise your shoulder muscles with delta raises. Stand with your feet hip-width apart, with your knees slightly bent, and bend from the waist so that your torso is almost parallel to the floor. Hold a 2.5 to 4.5 kg dumbbell in each hand and rotate your palms so that they are opposite each other. Bend your elbows slightly and focus on using your back muscles to lift the weights up to shoulder height.
   • Do three sets of 10 reps of this move.
5. Lift your arms while doing a plank. Assume a plank position. Your legs should be fully extended behind you as you balance on your toes. Your hands should be under your shoulders and your body up. Keep your body as still as possible as you lift one arm to the side and then slowly lower it back to keep it in place. Repeat this on the other side.
   • Repeat this exercise 10 times on each side for a total of 20 reps. How long it takes to do this will vary, but your movements should be controlled and on the slow side.
   • If you need a bigger challenge, hold yourself in the plank on one hand for five seconds before switching hands.
6. Do some push-ups. Start with your legs fully extended on your toes, with your hands under your shoulders and your arms straight. Slowly bend through your elbows until your chest almost touches the floor. Keep your elbows close to your body and tighten your armpits. Then push yourself up into the starting position. Repeat this 10 to 15 times.
   • If you can only push yourself once (or not once!) From this position, try on your knees first. Bend your knees until they are on the floor and your feet are pointing towards the ceiling. Your arms should be in the same position as for a regular push-up. When you lower yourself, you turn to your knees.
7. Increase the difficulty of your workouts by adding weight. The more you exercise, the more weight you will be able to put on. If you are doing an exercise and the weights don't seem to be resisting, then it is time to increase the weight. You may only add half or a whole kilo at a time. The new weight should be heavier, but should not cause pain.

Method 2 of 3: Adjust your eating habits

1. Drink less alcohol. Alcohol can significantly increase the number of calories you put into your body. If you are concerned about having too much fat on your back, reduce your calorie intake by drinking less alcohol. Cut the number of drinks you normally drink by half each week.
   • Above all, you should stop drinking drinks with fruit juice, soft drinks or mixes such as margaritas or daiquiris.
2. Stay away from sugar and processed foods. Processed foods usually have added sugar and empty calories that don't do much good for your body. Foods high in sugar - such as sodas, baked goods, and other junk foods - are also bad for you. Omit as many as you can.
   • If you crave soda, try flavored homemade water by adding a slice of cucumber or lemon.
   • If you really want baked goods, such as cookies or brownies, have a sweet piece of fruit. Apples, oranges, and berries will satisfy your sweet tooth cravings, but with fewer calories.
3. Eat good carbohydrates with every meal. Your body needs carbohydrates to function, but if you eat the wrong ones, you can start storing fat. Replace regular potatoes with sweet potatoes and white bread and white pasta with whole grain versions. You also find good carbohydrates in corn and bananas.
   • Eat 225-325 grams of carbohydrates per day, spread over all meals.
   • Eat less bread, rice and pasta to reduce the total number of calories.
4. Eat more fiber. Fiber can make you feel full for longer, so you're less likely to overeat and store more fat. Good sources of fiber include oatmeal, rye, and vegetables such as carrots, broccoli, leafy greens, onions, beans, and lentils. Try to include these as ingredients in your diet.
   • If you are a woman of 50 years or younger, you need 25 grams of fiber per day. As a woman over 50 you need 21 grams of fiber per day.
   • As a man aged 50 or younger, you need 38 grams of fiber per day. As a man over 50 you need 31 grams of fiber per day.
5. Eat healthy. Eating a healthy diet can help keep your fat percentage low. Eat a variety of foods from each of the major food groups: vegetables, fruits, lean protein, low-fat dairy, whole grains, and healthy fats. In addition, eat things that are easy to find at your local supermarket (instead of specialty foods) and things that you like.
   • To lose weight while on a healthy diet, make sure you eat fewer calories than you burn.
   • When you are on a healthy diet, you have to consider any health considerations. For example, if you have high blood pressure, make sure the foods you eat are low in salt.

Method 3 of 3: Change your lifestyle

1. Get eight to 10 hours of sleep a night. Your body needs enough sleep every night to recover from the day. If you get less than eight hours of sleep a night, you don't have the energy to move and lose fat. Put all your electronics away 30 minutes before you go to sleep and make sure your room is dark and cool.
2. Prepare your meals in advance. If you don't feel like cooking after work and just grab something that suits you best, consider preparing your meals ahead of time. This way, lunch or dinner is ready to eat or reheated when you are hungry, and you can be sure to choose healthy foods.
   • If you have time on the weekend, spend a few hours cutting and cooking vegetables, cooking healthy carbohydrates (like quinoa or sweet potatoes), and roasting, grilling, or baking your favorite proteins. Then you can put them together in endless combinations for your meals throughout the week.
3. Keep track of what you eat. Knowing to write down everything you eat during the day will help you eat less - and avoid foods that are bad for you. Start by keeping a diet diary that records what you eat for breakfast, lunch, and dinner, as well as what you eat throughout the day.
   • Keeping track of what you eat can also help you see when you are more likely to eat things that are not good for you. Review your journal to see where you can make improvements.
4. Don't eat in the three hours before going to bed. If you eat too late, your body has no chance to digest what you ate before falling asleep. Give yourself at least three hours between your last meal of the day and the time you go to bed.

Warnings

• To lose upper back fat, make sure you follow a healthy diet and work on strengthening your back muscles. Doing any of these by itself will not help you lose back fat.