September 12, 2023

How to get rid of Back Fat in Females

young woman doing sport running outside

What Causes Back Fat in Females (And How to Get Rid Of It)

Have you found yourself not-so-proudly sporting the infamous “bra bulge”? Oh, trust me, you’re not alone!

Millions of women are fighting the same battle every day.

Our bodies can be a bit mysterious at times with their unique way of stashing fat here, there, and yes, sometimes even at our backs.

Regardless of your battle with back fat, I’ve got your back (literally)!

By the end of this blog, you’ll have the knowledge and tools needed to tackle your back fat woes head-on. Let’s jump in!



How Female Body Fat Accumulate

First things first – we’re all different! Our fat distribution varies not just between the sexes, but among women too.

While men usually store fat around their bellies, women tend to keep it in places like their hips, thighs, and the backs of their bodies.

And what about body types? In women, there are typically three categories:

  1. Ectomorph: Thin, lean, and low on fat storage.
  2. Mesomorph: Athletic, with a balance of muscle and fat.
  3. Endomorph: A tendency towards holding onto fat, especially in the hips and thighs.

Sadly, estrogen – a female hormone – is inclined to send fat packing to specific areas. For some women, that might mean the hips, while for others, it’s the back.


young woman doing sport running outside


So, What Causes Back Fat in Woman?

#1 Dietary Factors Contributing to Back Fat

Remember how the saying goes: “You are what you eat.” This holds particularly true when it comes to back fat. Consider these startling (and slightly scary) statistics:

These calorie-dense, nutrient-poor foods are wreaking havoc not just on our waistlines, but our backs as well. Sugary and refined carbohydrate-laden foods are notorious culprits behind fat storage.


Young woman eating unhealthy processed food at her kitchen table


#2 Lifestyle Influences

Let’s face it, we live in a world dominated by screen time and office chairs. But did you know that a sedentary lifestyle is a direct link to fat accumulation? According to the World Health Organization (WHO):

  • Insufficient physical activity is a significant contributor to the development of non-communicable diseases.
  • Approximately 31% of adults aged 15 and over are physically inactive.

The lack of physical activity doesn’t just impact our overall weight; it also leads to the storage of fat in specific areas, such as our backs. The solution? Incorporate exercise into your daily routine!


woman doing bicycle outside to have a good lifestyle


#3 Impact of Genetics

Ah, the dreaded genetic debate. It’s true – genetics partially dictate fat distribution and storage. Studies have shown that fat storage patterns tend to run in families. But should you wave the white flag if this is the case? Absolutely not!

Genetics may play a role, but they’re merely a small part of a more extensive equation. Ultimately, your lifestyle choices have the most significant influence over your health and body composition.

So, even if your genes aren’t ideal, you can still combat back fat by implementing positive changes in your diet and exercise routine.


#4 Hormonal Imbalance

Women are especially partial to estrogen – both a blessing and a curse. It makes us who we are, but when things get wonky, so does our weight distribution.

Ever heard of Polycystic Ovary Syndrome (PCOS)? This common condition causes a hormonal riot, promoting fat storage.

If you suspect hormonal imbalance, don’t guess! Reach out to a healthcare professional. They’ve got the tools and knowledge to help you navigate your best course of action.


How to Deal With It?

Exercise Routines That Target Back Fat

Got back fat? Let’s fight it with fitness! It’s not just about losing weight. Exercise, especially targeted routines, can help reduce back fat dramatically.

Not sure where to start? Try this sample back-blasting workout:

  1. Supermans (15 reps)

Start by lying face-down. Stretch out those arms and legs. Lift them both up as high as you can! Lower, then lift again. It’s an exciting ride, and your back muscles will love it.

  1. Resistance Band Rows (15 reps)

Find a comfortable seat on the floor. Stretch your feet out in front of you. Wrap a resistance band around your feet. Ready? Now, pull the band towards your torso. Let it go and pull again. Your back fat won’t stand a chance!

  1. Jumping Jacks (30 seconds)

Remember high school PE class? Time to relive those days by doing some jumping jacks! It’s fun, energetic, and works wonders in just a short amount of time.

Do it regularly! Little victories every day make for massive wins in the long run.


woman doing sport at the gym to stay fit


Strength Training 

Welcome to the “strong-not-skinny” club! Strength training is your newfound secret weapon against back fat. It boosts metabolism, meaning you’re burning calories even while at rest

Beginning your strength journey? Try these exercises:

  • Dumbbell Rows (8-10 reps): Grab a weight, do a one-armed row. Switch arms, repeat!
  • Lat Pulldowns (10-12 reps): Machine or bands, pull down and activate those back muscles!

For the best results, keep these tips in mind:

    • Warm-up: Never forget to warm-up before exercise. A 5-minute walk will do.
    • Go slow: Take your time! Perform each exercise with intention and control.
    • Breathe: Oxygen fuels your muscles. Remember to breathe evenly throughout each exercise.
    • Variety: Mix up your routines – try adding new exercises to keep things interesting and challenge your body.
  • Cool down: Finish with a relaxing stretch. It feels good and helps prevent soreness.


Eat Foods that Stimulates Leaner Muscle Mass 

Building lean muscle mass is more than just lifting weights. From protein to hydration, the foods you consume impact muscle growth and fat loss.

Feast on Protein

Protein is an absolute must-have! It’s the building block of your muscles. Aim to include lean meats like chicken or turkey in your diet.

  • Prefer beans? Go for legumes such as lentils or chickpeas.
  • Love dairy? Include options like cottage cheese or Greek yogurt.
  • Is plant-based more your style? No problem! Foods like tofu and tempeh fit the bill.

Experiment with These Tasty Ideas

Want some yummy ideas? Here are some dishes you could try:

  • A succulent, well-seasoned grilled chicken breast. Not only does it pack a punch in the protein department, but it tastes excellent!
  • A satisfying black bean salad can provide a plant-based protein boost that your muscles will appreciate.

And while you’re at it, add in plenty of water! Yes, water! Staying hydrated helps your muscles work better.


woman eating fiber food to stay healthy

Don’t Forget Fiber

Fiber is great too! It keeps you full and stops you from snacking on the wrong foods. Fiber-rich foods could be fruits, veggies, whole grains, nuts, or seeds. Get creative!

Need ideas? Try grilled chicken breast or a black bean salad for your dose of protein. Don’t forget to top it off with plenty of water, and pack in those fiber-rich foods for good measure.



Is my desk job causing my back fat?

Quite possibly, yes! Sedentary lives lead to weight gain, including unwanted back fat. Consider standing desks, stretching breaks, or lunch walks to keep that fitness in check.

Are there certain clothes I can wear to make back fat less visible?

Absolutely! Well cut, structured clothes can often provide a more flattering silhouette. Shapewear is another great option. It’s all about creating balance and feeling confident in what you wear.

Is back fat really such a big deal?

While it isn’t inherently harmful, back fat is often a sign of excess body fat, which can be linked to health risks. Plus, toning it can boost your confidence!

I’m struggling with PCOS. Is that why I have back fat?

Hormonal conditions like PCOS can indeed promote weight gain. Remember to consult with your healthcare provider for individualized advice.

Will doing 100 squats daily eliminate my back fat?

Squats are fantastic, but they primarily target your lower body. To target back fat, include exercises that specifically engage your back muscles.

I’ve heard that weight training will make me bulky. Is it true?

A widespread myth! Strength training will help you build lean muscles and can boost your metabolism to aid in weight loss. So, sculpt away!

Can I spot reduce back fat with exercises?

Unfortunately, spot reduction is a myth. Total body workouts, coupled with targeted strength exercises, can help in achieving a toned back.

Does drinking water help reduce back fat?

Water alone won’t zap your back fat, but staying hydrated is crucial for overall health and aids in general weight management.

Are protein shakes good for getting rid of back fat?

Protein shakes can support muscle growth, which aids in fat loss. But remember, balance is key. Combine it with whole-food sources of protein for the best results.

I’ve always had back fat. So, It’s just genetics, right?

Genetics do play a role in fat distribution, but your lifestyle has a significant impact. So, you can definitely reduce back fat with targeted effort.

Final Thoughts

Well, that’s a wrap! You’re now equipped with the basics of understanding and combating back fat.

It all boils down to a holistic approach incorporating a healthy diet, regular exercise, proper hydration, and stress management.

Sure, there will be challenges, but remember: every small step contributes towards your healthy body goal. Your determination and consistency will help you overcome back fat and build a healthier, fitter ‘you’. Cheers to starting your journey towards a back fat-free life!