11 Tips on How to Get Rid of Lower Back Fat
1. Hormones, Vitamins & Minerals
To better understand the situation, we should take a look at how Watch Fit explains the impact of hormones in relation to body fat: “Hormones are responsible for excess fat storage, and for the lower back and torso area the ones to look at are cortisol and insulin.” The publication also adds that one of the side effects that reduced insulin sensitivity presents is – you guessed it – lower back fat. So how do you get rid of lower back fat from this point of view? Consider the minerals and vitamins that can work wonders for this area: chromium, zinc and vitamin B complex. For more information about the vitamins and minerals you can take for love handles, we recommend consulting your nutritionist or personal doctor.2. Be Blue
We don’t want you to be sad, but we definitely want you to be blue – berries, that is. Blueberries are one of the healthiest superfoods our planet has been gifted with; it is packed with delightful amounts of nutrients like copper, fiber, vitamin C or vitamin K, as well as powerful antioxidants. These delicious healthy treats aid your body both in boosting your immunity and for solving the “how to get rid of fat on lower back” problem. Next time you are tempted to reach for that chocolate bar, opt for a bowl of fresh, yummy and healthy blueberries instead.3. Running
It should be a no-brainer by now that running will work miracles for your body, no matter what area you want to work on. As one of the best how to get rid of lower back fat exercises on its own, running offers an amazing cardio that will get your heart racing and those calories burning. Live Strong recommends running for anywhere between 45 minutes and one hour for getting rid of those undesired love handles, so grab your gym shoes and hit the park. If you are not the type of person that likes exercising outside, you can take your running activity to the treadmill; just keep in mind that you should do cardio three times a week (every other day) to eliminate lower back fat.4. Cut Calories
Research shows that if you succeed in cutting 500 calories on a daily basis, you will shed approximately one pound each week (as long as you exercise in the meantime, as well). There are various ways in which you can keep track of your calorie intake, such as smartphone apps, food trackers and even old school food diaries on paper. Make sure that you do not exaggerate; your body needs at least 1200 calories every day so you can stay healthy. We recommend that you choose cardio exercises to get moving, as well as exercises that focus upon strengthening your back muscles.5. Downsize Portions
It seems almost impossible to resist the supersize offers at restaurants, especially when food is so inexpensive. Fast food chains literally base their entire strategies on offering more for less and, as a result, more and more Americans are currently overweight (to be precise, “more than one-third (34.9% or 78.6 million) of U.S. adults are obese”, according to the Centers for Disease Control and Prevention). One of the most accessible tips on how to get rid of fat on your lower back is simply downsizing your portions. If you usually get large portions, cut down to medium – it is as simple as that. Additionally, you can enjoy your meals in smaller plates so you don’t have the impression that you are eating less food.6. Say No to Fizzy Drinks & Junk Food
If we’ve said it once, we’ve said it a thousand times: NO fizzy drinks, NO junk food. Even if you are one of the slimmest individuals in your neighborhood, that still does not mean that you should pack in junk food and soda. They all contain ingredients that can sincerely damage your health in the long run. You can start by eliminating all of the fattening and harmful snacks and beverages from your home and replacing them with healthy snacks. For example, instead of sodas you can make your own juice, and instead of chips you can snack on some nuts or fruit.7. Arm & Leg Raises
We can’t talk about how to get rid of lower back fat without mentioning a few key exercises. Possibly some of the most well-known ones that can be performed by anybody are arm and leg raises. All you have to do is get down on your arms and legs, making sure that your hands are aligned with your shoulders and your knees with your hips. Start by raising your right leg behind you straightly. Lower your leg approximately six inches and then raise it six inches higher. One you are a done with as many reps as you would like, you can switch to your left leg and follow the same instructions.8. Healthy Diet
We have covered cutting calories, avoiding fizzy drinks and junk food, but we want to wrap the “foody” part of this article up with the most significant guideline of them all: an all-around healthy diet. Make sure that you have a balanced intake from all the necessary food groups and, above all, make sure that you drink plenty of fresh water throughout the day. Specialists recommend at least eight full glasses a day so you can maintain a healthy body.9. Exercise Ball
Remember when we were children and we were fascinated by the jumbo balls used for exercising? Well now we have reached the age in which we can (and, frankly, should) use them. Another tip on how to get rid of lower back fat is to use an exercise (also known as stability) ball. Lie down on an exercise ball with your body facing the floor. Right under the highest point of the exercise ball, rest your hips and use a wall to support your feet. Contract the muscles of your lower back while your hands are on the sides of your head. Hold the position for a moment, lower your body down and repeat the exercise.10. Pull ups
While most men have no problems with pull ups, this type of exercise might seem like a nightmare for some women. Fitness expert Kira Stokes explained in an article for You Beauty that “Your back is made up of many different muscles, and a pull up is an all-encompassing exercise that tones and sculpts them all”. If you find pull ups too challenging, you can opt for chin ups or variations of classic pull ups: negative pull ups, assisted pull up machine, or inverted row with TRX, for example.11. Upper Body Cycling
It truly is surprising how upper body cycles are ignored at our local gyms. This piece of fitness equipment works like a charm for both your lower back and your triceps. If you want to push your limits, try cycling in reverse, but you might find it a bit challenging at the beginning. With upper body cycling you have to start with a few minutes and build up your reps, so get ready to put in a lot of effort to get absolutely astounding results!Which one of these tips on how to get rid of lower back fat worked the best for you? Let us know and keep on working it!
