If you have excess body fat, it can accumulate anywhere on the body, including the back. Back fat can be spread throughout the entire back, though many people are prone to it on the lower back. Fatty areas on the lower back are often referred to as love handles. If you are a woman with excess back fat, you can lose it by simply losing weight in general. The only way to spot reduce body fat is via cosmetic procedures. Otherwise, you'll need to follow a dedicated diet and fitness regime to lose your back fat.
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Eat a clean diet. Eating clean simply means eating foods closest to natural form. Think fresh fruits, vegetables and lean means like chicken and turkey. Stay away from extra sugar, sodium & saturated fat. No amount of exercise is going to help you lose back fat or any other fat if you don't eat right. - 2
Lift weights to help lose back fat. Doing strength training exercises will help your body burn more fat overall. Deadlifts and Good-Mornings are great exercises for targeting the lower back muscles. Use extreme caution when performing them and do not use too much weight. -
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Consume an adequate amount of protein every day. As a suggestion, try to aim for the number of grams in protein per day for each pound you weigh. (140 lbs = 140 grams of protein) Protein helps your muscles repair and rebuild. After a workout, consume a whey protein shake. - 4
Do at least 20-30 minutes of cardio immediately after a weight training session, or early in the morning, at least 3 times per week. High intensity cardio activities work best for fat blasting. If you're burning fat all over your body, you will start to notice a less amount of back fat. - 5 Take measurements bi-weekly or monthly. This will help you realize the progress you're making and keep you motivated to continue!
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