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How to Reduce Back Fat for Females?


If you are struggling with burning back fat, understanding the cause can assist you in getting towards the solution. Your first goal while losing weight is to keep your metabolism working optimally. Women’s back fat is caused by the poor working of five major and minor muscles; however, we got a solution for you!

While you can easily get rid of your unwanted back fat, having to take it as an improvement will change the outcomes drastically. Continuous mild exercise and moderate diet restrictions daily can make a huge difference in your appearance, physical, and mental health.

Weight loss is not a pill that you take and see significant results within a day. It is a journey that requires consistent efforts, identifying your health issue, and promptly following the solution methods that best suit you. While maintaining moderate body weight, starving yourself is not an option. Instead, there are other options to go for reducing your back fat. Let us help you comprehend those today.

What Causes Back Fat in Females to Form?

They say “prevention is better than cure.” This quote isn’t only related to your internal health but also directed toward your outlook. Identifying and rectifying the minor signals your body gives you early on can save you a lot of headaches in the future.

Main Causes of Female Back Fat

Even people with toned bodies may still have pocketed fat around. This can take a toll on your confidence and self-esteem. But there is nothing to worry about as long as you catch the root cause of it and act accordingly. Listed below are the reasons for that stubborn back fat or overall fat on other parts of your body.

  • Lack of sleep – don’t roll up your eyes, girl! Those midnight snacks and nocturnal lifestyle aint going to get you the body you desperately wanted.
  • Sudden weight gain – mainly because of a poor, unhealthy diet.
  • Atrophy of the back muscles – this is a natural aging process through which your muscles lose tone.
  • Hormone fluctuation
  • Less physical movement in your daily routine, zero daily exercises.
  • Lifestyle and genetic factors
  • Aging

Areas of Fast Fat Deposition in Females


Besides, girls taking care of your body, skin, and mental health is a part of self-love. Self-love is the best remedy to heal you entirely. Let’s explore the areas which tend to have a bulging effect.

  • Stomach
  • Back
  • Under the Chin
  • Inner or outer thighs
  • Underneath Bra
  • Belly Pooch

How do you Target the Right Back Muscles?

Your muscles, tissues, and body organs are interlinked with each other. They are connected in a way that distortion or problem in one tends to create issues with the related one.

A Female’s five back muscles are the reason for shaping a well-toned and structured back. Women’s back fat can cause bra bulge, loose skin, effects on the spine, problems while movements in your shoulders and upper arms, and excessive breast tissues.

The following are your back muscles of critical importance. Decide which to focus on to lose back fat.

  1. Latissimus dorsi
  2. Supraspinatus
  3. Infraspinatus
  4. Teres major
  5. Teres minor

These five muscles work as one unit. You cannot hit one singular body part with any particular exercise because targeted fat loss is impossible. Having a well-structured women’s workout routine can assist in having a well-toned back and help in reducing back fat in females.

Why is it Important to Maintain Optimum Health?

Here are some inevitable changes a female body faces after crossing the age line of 40. Be ready that your body fat will increase with pace after 30. Here is why you must have a well-stimulated and effective diet plan after you 30 because your body will go through the following changes


There are plenty of other reasons why you should start preparing your body to face the harsh reality of time and the natural decline in health. There is a way out through which you can slow down the aging process. Maintain a lifestyle by fixing the following point in your day-to-day routine: 

  • Diet
  • Exercise
  • Precautions

How to Get Rid of Back Fat after Pregnancy?

Since you are already exhausted due to the entire pregnancy journey, dealing with unhealthy body issues could be a pain. This is the time you’re stuck between parenthood, giving your newborn your undivided attention, and trying to lose baby weight. After being through this, diet for you should not mean that you have to starve yourself. Your body needs minerals and vitamins to recover.

Here are some tips for females to reduce back fat after pregnancy (overall body fat in proportion):

  • Set realistic goals and normalize having a large waistline or stretchmarks after giving birth.
  • Have meals with portions, rather than having straight-up breakfast, lunch, and dinner. Divide into portions as seven or eight small meals.
  • Add fiber and healthy proteins.
  • Stay hydrated by increasing the intake of water throughout the day.
  • Add little movements to your routine after at least 4-weeks, like a light walk in the park.


  • Avoid jumping into exercising before you get a green flag from your doctor.
  • Do not go on a strict diet, especially when breastfeeding.
  • Losing weight right after childbirth can prolong your recovery phase.
  • Keep a regular check of your calories, max 500 calories per day.
  • You should avoid saturated fats or processed food such as soda, bread, chips, sugar, etc.

Dietary Guidelines for Reducing Back Fat

Your health is a compound reflection of your diet and exercise. Your intake for an entire week defines how your body and mind will perform for the rest of the week.

For Females of Age 18 – 59

Your metabolism is your best buddy at this age, providing your body with nutritious and healthy food. It will pay you back in your late 20s. If you are struggling with back fat or weight gain, try balancing out your diet by adding the following food to your intake:

  • Protein intake should be at least 60-70 grams a day. Include proteins in the form of fish, eggs, soya, yogurt, chicken, turkey, duck, beef, lamb, veal, pork, crab, lobster, almonds, and seeds.
  • Make the availability of nutritious snacks easy for you, around your workplace, at home, where you hang out a lot.


In between your 20s and 30s, in your youth, wild, young, ambiguous, and quite energetic. With all this comes the pressure of life and building yourself, your career, passion, and hobbies.

  • Less Stress
  • Get yourself tested at least once a year for Diabetes Blood Glucose, Blood Pressure, and Cholesterol Tests.

For Women of 40 – 49 Age

As you go through aging, your bones become weaker. You are on estrogen dominance or withdrawal, and your development has already been stopped.

  • Consume more foods like figs, milk, yogurt, cheese, orange juice, cereal, cooked kale, spinach, collard greens, canned baked beans, and flour tortillas for maximum consumption of calcium.
  • Enrich your body with more fiber through foods like beans, broccoli, berries, avocado, Whole grains, apples, popcorn, potatoes, and nuts.

What Workouts Help Lose Back Fat?

Moderate aerobic activities and high-intensity interval training are suitable for a young age. Add up with the low-impact workout.

Age Range: 18 – 59

Duration: at least three sets and reps of every high-intensity workout, with at least one day of rest. You can use tracks or selected times to set the rep time.

Your sets should involve:

  • Push-ups
  • Jumping Jacks
  • Squats
  • Lunge
  • High Knee
  • Mountain Climbers
  • Side Lunges

Try to take some time out and consult with your trainer. Prefer to get a personalized workout routine.


Age Range: 65 and Older

If you have entered your 40s, there will be a certain decline in your physical appearance and strength or willingness to work out. Keeping movements in your life is what keeps you going. Here is a list of workouts with the moderate intensity that can help you stay fit in your 40s and 60s.

Duration: at least 150 minutes, at least 30 minutes of power walking, 75 minutes of intense workout, if not per day, at least three times a week.

  • Start focusing on your mobility and strength training. For women, it is advised to weigh lifts two or three times a week. Aerobic activities not only keep you mentally active but also help in reducing the built-up back fat too.
  • Indulge yourself in sports such as volleyball, tennis, and swimming.
  • Add intense workouts or jogging. Try to involve push-ups, pull-ups, sit-ups, or squads (only if feasible for you).

Take the motivation from “the bench-pressing golden girl”, Ernestine Shepherd, an American Bodybuilder who once stated:

 “If ever there were an anti-aging pill, you’d have to call it exercise,”

Effective Ways to Reduce Back Fat in Females

Without any guessing, the instant solution you get in your mind is to hit the gym, get an expensive membership, and rely solely on that. Start small, start with running daily and light exercises, and then take it up to a bit higher.

You cannot hit specific body parts to lose weight, consider spot treatment a myth, stay consistent, and keep showing up for yourself. Your cause of weight gain determines which solution is needed for your body.

BHRT Method

If the weight gain is caused by hormonal imbalance, Bio-identical Hormone Replacement Therapy can be the best-proven method. It is a customized method for every patient according to their body’s needs. This method involves pellets consisting of testosterone or estrogen, bioidentical hormones which help regulate the hormones in the body.

Cool Sculpting Method

This process will destroy your fat cells through cryolipolysis, a cooling technology. The results of the Cool sculpting method will be visible early on in the four to six weeks.

Calorie Deficit

In the simplest form, less intake of calories, such as carbs, than its expenditure is known to be a calorie deficit. Details of our calorie expenditure are

  1. Resting energy expenditure (blood circulation and breathing),
  2. Activity energy expenditure (calories consumption during major or minor body activities)
  3. Thermic effect of food (digestion)

You can count your calorie maintenance digitally through an online calculator or manually by jotting down your calorie intake and weight for approx two weeks.

Maintaining a Workout Routine

Cardio, toning exercises, and even high-intensity workouts are some best alternative ways to burn off the pounds faster. You can follow running, jogging, hiking, and cycling. Make a well-structured and effective workout plan, including exercises targeting the back muscles, such as:

  • Arm Circles
  • Side Bends
  • Ski Jumps
  • Side Lunge Windmil
  • Back Squeeze
  • Triangle Fly
  • Walk Downs
  • Swing backs
  • Back Stretch
  • Hip dips

Keep up with these simple exercises for a week or two, then add more intense ones with multiple reps.



When focusing on losing fat, having low sodium and rich-fiber diet can help you out even more while keeping up with your exercise. A weight loss diet must contain:

Salmon, Tuna, Herring, and Sardines: A source of iodine, omega-3 fatty acids, proteins, and healthy fats.

Eggs: contain 4-6 grams of proteins, vitamin D, minerals, and choline.

Spanish, Kale, and Collateral Green: Thylakoids, vitamin K.

Broccoli, Cauliflower, Cabbage: Protein, low energy density

Chia Seeds: low-carb food, 12 grams of carbs

The self-improvement process is a cluster of being consistent in daily exercise, thoroughly following the required steps and eating neat and healthy.

End Note

The tips of the best tested and proven way to reduce back fat have been shared with you. The secret potion to see lasting improvement is daily exercise, cardio, a nutritious diet, regular sleep patterns, and less stress.

When pursuing a weight loss journey, not going hard on yourself should be at the top of your list. It is always wise to consult a healthcare professional before going towards supplements. Intake of supplements can do more damage than giving any positive outcome, such as directly affecting your natural hormonal balance. 

No matter in which shape you are right now, know that every size and shape is beautiful. Take these steps as self-improvement and take less stress about the opinions of others. Love and cherish yourself just the way you are. You are worthy and lovely, without any doubt.


How to burn back fat quickly?

Targeted weight loss is a myth. What makes a difference is less sugar intake, less processed food, and a restricted diet. Include regular cardio in your lifestyle and diet based on recommended food.

Is hormonal imbalance curable?

It is curable through possible ways such as BHRT (Bio-identical Hormone Replacement Therapy) is one of the best-proven methods of dealing with issues of imbalance hormones in females.

What causes a hormone imbalance in women?

Hormone imbalances are caused due to aging factors, stress, disturbance in pH level, and unhealthy diet. There can be multiple reasons for hormone imbalance in women as genetic predisposition, stress, the quality of food consumption, and exercise.

Are supplements safe to consume for losing back fat?

A natural way of dealing with health issues, may it be weight loss, should be tackled naturally. Natural methods are followed with patience, and results of which may take some time. Supplements guarantee results within months but come with a few side effects. Only utilize the supplements and medication recommended by your doctor or skin specialist.

Can you target which muscle group you want to work on?

Adults should focus more on strength training exercises, 150 minutes a week (30 minutes a day and five days a week) of moderate-intensity activity such as brisk walking.

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