Is it really possible to get rid of back fat alone It is not possible to target a specific area of the body for weight loss, but it is possible to practice exercises that focus on the back area, in addition to
following a healthy diet, while reducing the number of calories consumed to help strengthen and tighten the back area.
In general, it is the best way to help the body stimulate metabolism and increase its ability to burn fat by eating foods that boost metabolism, drinking plenty of water, and
exercising regularly. Processed foods should be avoided, and natural products that are free of chemicals, additives, or preservatives should be avoided. This is to avoid toxins that delay the fat burning process.
The role of nutrition in getting rid of back fat As mentioned previously, it is not possible to remove fat from certain areas of the body, but some changes in the diet can contribute
to getting rid of body fat in general; Including the fat accumulated in the back area, and the following is a mention of some of the changes that contribute to this
Reducing calories fat accumulates in the body as a reserve source of energy, to be used when eating small amounts of food, and therefore reducing the consumption of total calories to less than what the body burns is the best way to burn fat; It is recommended to reduce daily calories by 250-500 calories to lose between 0.45-0.9 kg of body weight per week.
Eating foods rich in nutrients should choose foods rich in nutrients; Such as: vitamins, minerals, low in calories, sugar, sodium, starches, and harmful fats. These foods include the following
Vegetables and fruits: Vegetables and fruits are considered to be foods with a high nutritional density (in English: Nutrient dense food); That is, they contain high levels of vitamins, minerals, dietary fiber, phytochemicals, and antioxidants, in addition to their low calorie content.
Protein: Lean meat, seafood, and poultry are excellent sources of protein, B vitamins, iron, and zinc, as protein is an important nutrient for muscles and skin, in addition to helping you feel full and full, and choosing lean meats Helps keep calories low.
Whole grains: Whole grains contain a variety of vitamins, minerals, antioxidants, and dietary fiber, so it is recommended to choose whole products to get the most nutrients.
Dairy products: Low-fat dairy products contain calcium and vitamin D, which contribute to maintaining healthy and strong bones, in addition to their good potassium and protein content.
Avoid added sugars and saturated fats The healthy dietary guidelines recommend avoiding consumption of more than 30 grams of saturated fat per day for men aged 19-64 years, and no more than 20 grams for women aged 19-64 years, and it is advised to
reduce your fat intake in general, choosing unsaturated fats - such as omega-3 fatty acids - instead of saturated fats that are harmful to health; Examples of foods that
contain saturated fats are: butter, ghee, grease, coconut oil, palm oil, cake, biscuits, fatty cuts of meat, cheese, pastries, ice cream, chocolate, and other foods, and beware of added sugars present. In drinks, sweet foods, and processed foods.
Reducing salt intake Reducing salt intake contributes to maintaining health in general, and healthy dietary guidelines recommend avoiding consuming more than 2,300 milligrams of sodium per day, and examples of salty foods are: pickles, processed meat, and olives, and it is preferable to add herbs and spices instead of the salt; To enhance the flavor of food.
Exercises to get rid of back fat
Aerobic exercises or cardio exercises are one of the best ways that help improve health and burn calories, which helps reduce the risk of many serious diseases caused by the accumulation of fat in the body, and yoga can help strengthen and tighten the back, in
addition to that exercises The ones that target the back may help tighten this area and improve its appearance, but it must be noted that exercising does not cause fat loss in the back area only, but all over the body, and we mention in the following some exercises that help tighten the upper, lower and middle back