How to Lose Your Lower Back Fat
A sagging belly fat is usually coupled with a bulging lower back fat. This lump of fat on this part of the body is more difficult to disappear because it does not break down easily, compared to fat deposited in other areas of your body, thus you need to exert extra effort to reduce the quantity of fat or to totally get rid of the fat stored in the adipose cells.
It is highly beneficial to know that the lower back fat as well as all the other fat deposits in the body is due to the intake of excess calories that are not converted to energy. This usually happens because of a bad diet and sedentary lifestyle, thus calories are converted to body fat or “reserved energy” instead of “real- time energy”.
Based on the above fact, the only effective way of losing the fat in the posterior is by reducing the total fat percentage of the body. This means, workouts that provide pressure on the back will not help you lose fat but will only allow you to develop stronger back muscles. Unlike, if you do total body fat reduction exercises you will be able to reduce fat in all the areas of your body including your lower back fat.
Cardio exercises that increase the heart rate as well as improve the oxygen system in the body are among the best fat burners. These exercises include treadmills, elliptical trainers, rowing machines, stair mills, stationary bikes and versa climbers. If you are not the type of person who enjoys working out in a gym, you may do the actual activities mimicked by these machines like walking, running, climbing up the stairs, mountain biking, and rowing. The important thing about getting a good cardio exercise is that you force your body utilize a large amount of energy to perform these activities by converting body fat to energy.
As for the caloric intake, it is of utmost importance to watch the amount of calories you get from the food daily. This does not mean that you start starving yourself to death by not consuming calories at all, but the point is to simply limit the amount of calories. Make sure that the calories you take in will not exceed the amount of energy that your body burns off daily. Furthermore, you need to know the amount of calories contained in the food you eat. It is unnecessary to memorize the exact amount of calories of each food.
But to give you an idea, fatty and starchy foods usually contain high calories. Though this may be the case, you still need to make sure that you are able to consume foods from all the major food groups like carbohydrates, fats, protein, calcium, and vitamins and minerals because your body needs the nutrients from these foods. So the best thing you can do is to look for low-calorie alternatives by reading the label found at the back of food packages.
Start reading the label from the top where you can see the serving size, the amount of servings per container, and the calories per serving. This portion will tell you how much or how little you should be consuming from the pack. Just below the calorie information is the percentage of daily value. You often find the unhealthy nutrients contained in the food listed first. This usually includes Total Fat, Cholesterol, and Sodium.
These are the nutrients that you need to limit. And just below that, are the healthy nutrients. These include but are not limited to Dietary Fiber, Vitamins, and Minerals. A quick guide in understanding the daily value is, 5% or less is low and 20% or more is high. And lastly, you’ll find the Footnote which will serve as a guide on the recommended daily value for each nutrient.
Lower back fat is definitely unsightly and difficult to lose, however if you know how your body works and follow the tips on this article, you would have a better chance of at least reducing the size of that bulging fat on your lower back area. Soon, with continuous exercise and disciplined eating, you will attain a leaner and sexier back.