Strengthen Your Back and Get Rid of Fat by Using These Lifestyle and Diet Tips
Getting rid of back fat is not an easy task, in fact, removing fat from any part of the body is certainly no easy task as spot reducing is practically not possible. However, combining diet and exercise can prove to help let go of the extra fat from all over your body and improving your overall health. You can not only get rid of your back fat for aesthetic reasons but also improve your overall body movement. As an additional bonus, you can also flaunt your backless dresses with ease!
Creating a Calorie Deficit
The only way you can reduce your body fat is when you follow a calorie deficit diet. It occurs when a person consumes fewer calories than what they need daily, to reduce the current body mass. A person creates a calorie deficit by decreasing daily calorie intake, including food and drink, and increasing caloric expenditure with the help of exercise and other physical activities.
The Center for Disease Control and Prevention (CDC) recommends that people should not reduce weight drastically. In fact, they should aim to reduce one to two pounds per week. This is a sustainable way of losing weight. It depends from person to person, and also on a person’s height, weight, and activity levels.
Eat Foods Full of Nutrients
Eating nutrient-rich foods can help you lose weight. Such foods contain beneficial nutrients that are low in sugar, salt, and fat. You need to consume a balanced amount of macronutrients such as protein, fiber, vitamins, and minerals. So, ensure you add foods to your plate that contain the right amount of nutrients. Foods that can help you maintain a nutritious diet can include vegetables, greens, low-sugar fruits (apples and berries), beans and legumes, nuts and seeds, and whole-grain foods (brown rice, quinoa, bread), fish, and lean meats.
Avoid Added Sugars and Saturated Fats
The Dietary Guidelines for Americans advise people to cut down their sugar intake to almost 10% of their daily calories. You should be aware of the sugar content in your packaged foods, especially drinks. You should also cut down your saturated fat intake and do not let it exceed 10% of your daily intake. Avoid red meat, full-fat dairy foods, and other processed foods to reduce the fat percentage of your body.
Reduce Your Salt Intake
A low salt diet can also reduce your body mass index (BMI) and body weight. However, the researchers say that it reduces the water weight, instead of the body fat. However, reducing salt intake can reduce bloating and improve overall health. Dietary guidelines in the United States recommend that people should limit their sodium intake and reduce it to 2,300 milligrams per day. Salty foods including pickles, processed meats, and olives should be avoided. Instead of salt, you can add herbs and spices.
Exercises to Reduce Back Fat
Studies suggest that a combination of cardio exercise and resistance training can drastically reduce body fat. Yoga can also build muscles and tone the back. These workout routines also help tone up your entire body and improve your appearance. Some of the best exercises to reduce fat include, bridges, rowing, lateral raises, and speed bags.
Research indicates that there is a strong link between prolonged exposure to the stress hormone cortisol and a higher percentage of body fat. When you feel overly stressed, you can reach out for unhealthy foods which we label as comfort foods. When you incorporate strategies to reduce stress from your life, you will eventually not only get rid of the extra fat but also instill in you a sense of calm that can improve your overall health. You can find which one works for you, such as yoga, meditation, gentle exercise, mindfulness, or other such activities.
Sleep, the Much-Ignored Fat Reducing Hack
Not sleeping well enough can eventually lead to weight and fat gain. Research substantiates that people who get less than five hours of sleep are at a higher risk of developing obesity. Sleep restriction increases cortisol levels and fat accumulation as you tend to eat more when you are stressed. Ensure to get around eight hours of sleep every night to reduce fat and stave off lifestyle diseases, such as type-2 diabetes and more.
Add these lifestyle tips to your daily life to see your back fat melting away.
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