How to lose back fat for men naturally [11 simple tips]

how to lose back fat for men

Back fat is deposits of fat found right above the hips that give you a soft appearance and unfortunately it is extremely difficult to lose that back fat for many people.

Men especially struggle with this problem stubborn area because it’s one of the first spots that we tend to pack on the fat while also being one of the last spots to release it.

One of the worst things you can do if you want to burn this stubborn fat is a crash diet because diets that require you to heavily restrict typically lead to yo-yo dieting or within a relatively short time frame you give up and regain all the weight.

This usually leads to your back fat problem only getting worse.

So instead I want to give you guys 11 simple things that you can start doing today to lose the back fat naturally without feeling like you’re starving yourself.

11 Simple things to do to lose back fat for men

1. Eat a diet full of foods that have a high thermic effect

Eat a diet full of foods that have a high thermic effect

I think we all know that cutting calories can feel difficult but burning more calories just by prioritizing certain foods is much easier.

And it could really contribute quite a bit to your total calorie deficit leading to more fat loss without having to put a whole ton of effort in.

The thermic effect of food is essentially the energy that your body requires to break down, digest and assimilate the nutrients from the food that you eat.

So to put it simply some foods cost more calories to break down than others which is a very good thing for fat loss.

In general carbohydrates and fats will only require about 5 to 15% of the calories you take into digest those macronutrients.

However, a protein requires 20 to 35 percent of the calories you take in to digest and process it.

This is why you want to make sure that you’re eating at least point 0.73 to 0.8 grams of protein per pound of bodyweight every day. Since it’s not only very satiating and great for helping you build muscle but it also provides a lot fewer net calories than other macronutrients.

Now besides eating enough protein whole natural single ingredient foods tend to have a higher thermic effect than their process counterparts and this is especially true with vegetables which almost cost as many calories to digest as the number of calories that they actually provide.

2. Reduce your sugar intake to lose back fat

less sugar intake

On the other hand something like sugar has one of the lowest thermic effects which is why our second tip is to reduce your sugar intake.

Not only a sugar very high in calories for the volume that it’ll fill up in your stomach but eating too much sugar is also specifically linked to central obesity which is essentially storing more fat specifically around your stomach and love handle area.

Another problem with a diet that’s high in sugar is that it increases circulating insulin levels while decreasing insulin sensitivity which causes your body to store more fat and makes it much harder to burn previously-stored fat.

On top of that eating, too much sugar regularly will stimulate your brain in a way that causes you to crave more sugar.

It also desensitizes your palate so when you eat naturally sweet-tasting fruits it simply doesn’t compare to the stimulation that you get from all the added sugar and the high fructose corn syrup in your diet.

So not only a sugar very calorie dense but it also makes you crave more of it and it makes it harder to find enjoyment from the healthy natural food sources that would actually help you lose the back fat.

So to reduce sugar in your diet you want to do the obvious things like eliminate sodas and other sweetened beverages and stick to water instead.

But you’ll also want to eliminate sugar from the not so obvious sources like many processed foods that contain added sugars, artificial ingredients, flavor enhancers and high fructose corn syrup.

So if you buy anything process that’s in a box or has a really long shelf-life make sure you always check the nutrition label and the ingredients use to limit your daily intake of sugar.

3. Cut out refined carbohydrates

Cut out refined carbohydrates

Now besides sugar you’ll also want to cut out refined carbohydrates. I’m not one to eliminate carbs completely in fact many of my friends have been very successful even eating a higher carb diet but these refined carbs are very quickly converted to sugar right after you eat them.

When the grains are refined they’re stripped of all the bran, fiber and the nutrients.

Not only does this reduce the thermic effect of these carbs but it also speeds up the rate of digestion so it’s not long before you’re hungry once again.

On top of that many refined carbohydrates also have additional added sugar.

A couple examples include: white bread, dough, pasta, pastries, white flour, sweets and most breakfast cereals.

It’s not that you can never eat these foods but you want to do your best to limit them in your diet and stick mostly to hold natural sources of carbohydrates like for example sweet potatoes, brown rice, buckwheat and barley.

4. Make sure that you’re eating enough soluble fiber

high soluble fiber

Because these foods really help fill you up and help you feel full for longer.

Foods that help you stay full help reduce your calorie intake naturally without having to feel like you’re starving yourself.

A couple of examples of foods high in soluble fiber include Brussels sprouts, beans, broccoli and some grains like barley and oats.

Eating more of these high-fiber foods has been shown to help lead to fat loss in many studies.

In fact, one study showed that by increasing the amount of soluble fiber that participants ate by just 10 grams per day over the course of five years led on average to a 3.7 percent reduction of their visceral fat which is the fat stored around their midsection

5. Include more healthy sources of fat in your diet

healthy diet to lose back fat

Now to reduce hunger and optimize your hormones you’ll also want to include more healthy sources of fat in your diet.

Fat slows the digestion process helping you stay full for longer. The other thing about that is that it simply tastes good so it helps make your diet more enjoyable and when you enjoy your meals you’re more likely to actually stick to them.

Aside from the benefits of consuming enough healthy sources of fat if you’re not getting enough fat in your diet you’ll actually negatively affect many vital hormones for fat loss.

So make sure that at least 20 to 35 percent of your daily calorie intake is coming from healthy sources of fat like avocados, olive oil, nuts, eggs and fatty fish.

6. Lift weights

lift weight

The next thing you’ll want to do is lift weights. Now a lot of people make the mistake of trying to lose their love handles by targeting them with oblique building exercises.

However, simply doing tons of abdominal work won’t help you lose your back fat because it doesn’t burn all that many calories and it simply builds muscle underneath the fat.

Instead, you want to focus on weight training exercises that build the most muscle and burn the most amount of calories.

Exercises like deadlifts, squats, pull-up, bench presses and cleans are all very good at doing just that.

By performing these exercises with the heavy weight you’ll burn a lot of calories during your workout and afterward during the recovery process because all of those broken down muscles will need to use calories to repair themselves.

On top of that you’ll boost your metabolic rate at rest by building more muscle over time.

Many of you that feel stuck and can’t lose any more fat even though your calories are already pretty low would be better off focusing on lifting heavy and building muscle because that will help you burn fat without having to drop your calories so incredibly low.

7. Incorporate 15 minutes of high-intensity interval training

Incorporate 15 minutes of high-intensity interval training

Another thing you can do to help burn fat faster is to incorporate 15 minutes of high-intensity interval training directly after your weight training workouts.

Weight training predominantly requires carbs for energy. So by the end of your 45 minute or hour long weight training session your glycogen or your carbohydrate stores will be depleted.

By performing a 15-minute high-intensity interval training session directly after your weight training session your body will be forced to burn the fat to provide the energy needed for the workout since it’s already burned through the carbohydrates with the weight training.

I recommend grouping together exercises that work your whole body and get you breathing really heavy things like burpees, squat jumps, medicine ball slams and mountain climbers.

Then you would do each exercise that you end up choosing and you would go as hard as you can for 15 to 60 seconds then walk it off for 15 to 60 seconds and repeat over and over until your 15 minutes are up.

Now even though this can help you burn a lot of calories there’s no point in working harder than you have to.

So only add one hit session per week at a time and try to save adding these sessions for when you start to plateau.

This way you always have something in your back pocket to break through and continue burning fat.

8. Getting enough sleep

get enough sleep to lose back fat

Next, you want to ensure that you’re getting enough sleep. Not getting enough sleep has a very negative effect on your testosterone to cortisol ratio which leads to less fat loss and less muscle growth.

Hormonal changes can highly contribute to the problem of excess fat being stored around your back fat and belly area and one of the simplest ways to avoid many of these negative changes is by getting enough sleep.

You want to do your best to get anywhere from 6 to 8 hours of sleep per night to help your body burn fat.

Some studies have shown that people that sleep fewer than five hours per night tend to weigh more and have more belly fat than people that sleep for 6 to 7 hours per night.

And there are many other studies that confirm that sleep deprivation is absolutely terrible for fat loss.

9. Reduce your alcohol consumption

reduce alcohol consumption to lose back fat

Now you’ll also want to reduce your alcohol consumption especially if you drink a lot at once or you drink often.

Fat is processed by the same organ that processes alcohol- your liver and when you drink alcohol your body stops burning fat to prioritize breaking down and clearing out the alcohol.

Alcohol is also technically its own macronutrient adding seven calories for every gram of alcohol consumed.

On top of that many drinks have added sugars for example wine and beer are full of additional calories on top of the calories from the alcohol itself and wine and beer are the go-to for people that drink often.

Even though there is some evidence to suggest that having one or two glasses of wine a day can help reduce the chances of developing cardiovascular issues.

Having one or two glasses of wine every day will definitely not reduce your chances of developing love handles.

So if you do drink try to stick to hard clear liquors that don’t have additional flavors and additional calories.

And also if you can’t control the amount of food and the type of food that you eat when you do drink then you may be better off not drinking because you can easily consume a thousand extra calories in one drunk binge eating session if you’re not careful.

10. Eat vegetables with every meal to lose your back fat

eat vegetables to lose weight

Another very simple way to reduce your love handles is by eating vegetables with every one of your meals and by prioritizing the vegetables and the protein sources on your plate.

Vegetables are not only low in calories but they also take up a lot of space in your stomach. This helps satisfy your hunger, it keeps you full for longer and it prevents you from overeating naturally.

If you simply incorporate vegetables in every meal and you always make sure to eat all the vegetables and protein on your plate you’ll be way less likely to overeat.

11. Intermittent Fasting to lose back fat

intermittent fasting for weight loss

Finally the last and one of my favorite ways to burn fat is with intermittent fasting.

Now there are many types of fasting protocols that you could try like eat stop eat, the warrior method, the 16-8 method the 5:2 diet and Omad just to name a few.

Depending on which one of these you choose you could be fasting for either 16 hours, 20 hours, 23 hours, or even longer.

And just by not eating anything at all during your fasting window you’ll most likely reduce the number of calories that you take in on a daily basis.

You’ll also still be able to have larger more filling and satiating meals since you’ll be eating fewer total meals per day which will allow you to eat more during each of those meals.

Fasting can all be used to help fit cheat days into your plan without going overboard on the total amount that you eat throughout the week.

Even though fasting may sound difficult and complicated to set up I promise you it’s not and I have an article specifically on how to set up your own intermittent fasting plan from scratch, that’ll help you lose away that back fat and it’s totally free.

So there you have it those are the eleven simple ways that you can use to lose your back fat right away.

I really hope you enjoyed this video.

You may also like to read our article on how to lose belly fat in 3 days.

Fenil Kalal is a talented web content writer that specialises in health and fitness, fishing, travel, cryptography, and gardening. His skills and expertise in the field are the result of years of research and study. His passion in science, along with a bachelor's degree in information technology, gives him an edge and adds value to his work. Because he is fascinated by science and technology, writing high-quality content has become a virtue for him.

One Reply to “How to lose back fat for men naturally [11 simple tips]”

  1. This is an excellent post from and i am pretty sure this will help you to rid your love handles. Love handles are deposits of fat found right above the hips, that offer you a soft appearance, but unfortunately, they’re extremely difficult to get rid of for several people.

    Men are particularly struggling with this stubborn problem area. Because it is one of the first places we tend to stuff fat, and at the same time it is one of the last places to release it.

    And one among the worst things you can do if you would like to burn this side fat may be a crash diet.

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