How to lose weight from the back?
Diet tips, targeted fitness exercises, daily tips... We give you all the keys to losing weight from your back without much effort!
It's an area we tend to forget, however: Over the years, between a sedentary lifestyle and junk food, the back gets bigger like the rest of the body. And one day, we can no longer close our bras...Quick, we react!
Lose weight from the back: Diet solution
Unsurprisingly, there is no (yet) a specific diet for losing back fat. So we will just adopt a balanced diet:
On the protein side. We gradually reduce the level of animal proteins (eggs, fish, meat, dairy products, etc.) in favor of vegetable proteins (lentils, chickpea puree, tofu, etc.). Best for line and for health!
On the side of carbohydrates. We remove the "bad sugars", those with a high glycemic index: white sugar, sandwich bread, pastries, chocolate, soft drinks ... we replace them with alternatives with a low glycemic index: wholemeal bread, agave syrup, dark chocolate with 70% cocoa or Fresh tea or juice...
fatty side. We prefer the "good fats" (omega 3, omega 6, omega 9) found in fatty fish, avocados, oilseeds, seeds, vegetable oils ... We avoid animal fats as much as possible: butter, cheese, milk, cream...
Totally avoid: Alcohol, which promotes the appearance of love handles in the hips and lower back.
Back weight loss: what are your favorite sports?
If the sport itself does not make you lose weight, it nevertheless allows you to sculpt your silhouette and increase muscle mass, which burns calories even at rest. To improve your back, here are the sports to focus on:
Swimming (particularly front crawl and back crawl) is the best option for strengthening the back: gentle on the joints, this sport is for everyone and targets all the muscles of the back for a very toned result.
The back muscles gradually stretch and help us gently tone ourselves.
On the other hand, yoga also works out the back muscles as well as the posture in order to look slimmer after just a few sessions.
Lose weight from the back: 3 fitness exercises
Exercise 1. Lie on the floor, arms crossed, the right leg is straight and the left leg is bent at the leg. Extend the left leg to the right side as far as possible without lifting the shoulders. Exhale while stretching, then return to the starting position while inhaling. Do 3 times on each side.
Exercise 2. On all fours, with your back straight, exhale deeply while drawing your navel, lower your chin slightly and push your arms up to round your back. Hold this position for a few seconds. Release and arch your back while inhaling naturally, with your chin lifted. Repeat 3 times.
Exercise 3. Lie on your stomach, arms outstretched in front of your head and legs extended, then exhale and raise your arms and legs off the floor - be careful not to bend your knees, be careful not to raise your head. Hold this position for a few seconds and then return to the starting position while inhaling. Do 10 to 20 reps.