The back is a common area where fat accumulates. Weight loss efforts such as reducing food intake and doing exercises that target the back often yield unsatisfactory results. So, how exactly do you get rid of back fat?
When it comes to diet, you can very effectively lose fat in your body by cutting down carbs, and increasing fat and protein intake. There is one diet that is specifically designed according to these principles: the keto diet.
Given the diet’s recent popularity, you’ve probably come across it before. Don’t worry if you haven’t! This article will cover all the important details about the keto diet and talk about how you can follow this diet to lose back fat.
Difficulty losing back fat
This is one common complaint among those who are trying to lose weight. But why is it so hard to get rid of back fat?
This is because we consume a lot of carbs in our diet. Some of them are converted into energy and some are stored as fat cells under our skin. This is why a high-carb diet combined with a sedentary lifestyle tends to make our skin plumpy.
Moreover, it takes longer to burn off back fat, as you have to wait until you’ve lost weight from other parts of your body. You also cannot spot-reduce the area, so you must work on losing body fat in general. This is generally the case, but whether or not you lose back fat quickly mainly depends on your genetics.
It may also be because water is retained in your tissues, making them bigger and bloated. This is also a side-effect of a high-carb diet, as carbs hold up water.
Last but not the least, a sedentary lifestyle may have a role to play. Not getting physical exercise during the day means that you consume more calories than you burn. The additional calories- that are not used up for energy- add to body fat.
Keto diet to burn back fat
If it’s this difficult to lose back fat, how exactly does the keto diet help?
The keto diet is highly effective for fat loss as it tackles all of the factors that we’ve discussed above. To follow this diet, you have to cut down the amount of carbs you consume and increase the amount of fats and proteins in your diet. For most people, this means that 5-10% of their diet should consist of carbohydrates, 10-20% should consist of proteins, and 70-85% should consist of fats.
The exact amount that you should get of each nutrient varies from person to person, depending on gender, weight, age, and energy requirements. Usually though, keto dieters aim for less than 50 grams of carbs and proteins, and more than 80 grams of fats per day.
But why does this work? There are many reasons why. For starters, reducing carbs from your diet by itself is enough to help you shed off a few pounds. This is because carbs make you hungrier by causing a spike in the insulin levels in your body. So, you end up eating more carbs, which only makes you hungrier, which makes you eat more carbs- this is a cycle.
This effect is mainly produced by refined carbs present in pretty much everything you eat. They are of no nutritional value so they don’t keep you sated for very long. On the other hand, eating fibres (a type of carb) and ‘healthy’ carbohydrates such as vegetables (which also contain vitamins and minerals) is much better for your health. When you’re on the keto diet, stop eating refined sugars and only have beneficial carbs.
In addition to this, you also have more fats and proteins on the keto diet. One reason you lose weight by this is that it takes more calories to convert these nutrients to energy than it does to convert carbs. The process of converting fats to energy is called ketosis (hence the name keto), which is the state your body enters when there’s low blood sugar.
To summarize, you lose back fat by following the keto diet because you do the following things:
● Reduce carbs
● Increase fats and proteins
● Reduce overall calorie intake (as fats and proteins keep you sated for a longer time)
● Lose weight quickly, from all areas of your body
● Lose water weight and reduce bloating
● Improve your resting metabolism
Therefore, the keto diet allows you to maximize the amount of excess fat that you burn off.
More dietary changes
There are also other changes you should make to your diet to ensure that you burn off back fat:
1. Drink more water: As we’ve seen, the keto diet makes you cut down on the carbs and sodium you consume. This gives you the benefit of reducing water retention and therefore tissue bloating, but it also makes you dehydrated. Replenish the water you’ve lost- it also helps in your weight loss efforts.
2. Add some green tea to your routine: Two of the many benefits of drinking green tea are improved metabolism and fat burning. Hence, making green tea a part of your diet can help you lose back fat faster.
3. Prep meals ahead of time: This helps you avoid eating more than you intended by planning your meals for the day ahead of time. It also allows you to ensure that you’re eating the right amounts of fats, proteins and carbs on the keto diet.
Getting rid of back fat is a difficult task but it can be done. Following the keto diet gives you the best chance of getting rid of all of this excess fat. Make sure that you take precautions though: drink more water than you usually do, as keto tends to make you dehydrated. Also, ask a doctor with knowledge of your health history before you get started on this journey.
You can also tag someone else along to do this with you! Losing weight can be more fun with fitness buddies and some healthy competition.
Of course, changing your diet alone is not enough to achieve your weight loss goals and you also need to include exercise as a part of your plan. This is especially true for losing back fat. Add exercises that target the upper back for maximum benefit.