How to Lose Back Fat
Discover how to eliminate back fat. The spot reduction myth, optimal calorie deficit, and practical tips. Track your calories with Voical.
Calorie calculation examples by profile
Sedentary woman, 35 years old, 165 lbs
Active woman, 35 years old, 165 lbs
Sedentary man, 35 years old, 198 lbs
Active man, 35 years old, 198 lbs
Can you target back fat?
No, spot reduction is scientifically impossible. Your body mobilizes fat globally according to your genetic profile. To lose back fat, you must reduce your total body fat through a calorie deficit. The back can be a preferential storage area for some people.
Understanding back fat storage
Back fat often manifests as bra bulge in women or love handles extending to the back in men. This storage is influenced by genetics, hormones (cortisol and insulin), and overall body fat level. A high body fat percentage means more fat everywhere, including the back.
The strategy: overall calorie deficit
To lose back fat, create a deficit of 500-700 kcal/day. By losing 10-20 lbs of total weight, you'll generally see significant improvement in the back area. This may take 3-5 months depending on your starting point.
Role of exercise
Exercise doesn't specifically burn back fat, but it helps. Back strength training (rows, pull-downs) improves posture and tone, making this area more aesthetic even before complete fat loss. Cardio increases total calorie expenditure.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Losing Back Fat
Back fat is a common aesthetic concern, particularly the bulges visible under fitted clothing. Understanding how fat loss works is essential for lasting results.
Why Fat Accumulates in the Back
Back fat storage depends on several factors:
- Genetics: Some people preferentially store fat in the back
- Hormones: Elevated cortisol promotes central storage (including back)
- Total body fat: The more fat you have, the more it distributes everywhere
- Age: Distribution changes over time
The Truth About Spot Reduction
Back exercises (rows, pull-ups) don’t specifically burn back fat. They:
- Strengthen and tone muscles
- Improve posture
- Slightly increase metabolism
But only calorie deficit eliminates fat.
3-Step Strategy
Step 1: Calorie Deficit
- Calculate your maintenance
- Subtract 500-700 kcal/day
- Track your intake with Voical
Step 2: Adequate Protein
- 1.6-2g/kg body weight
- Preserves muscle mass during deficit
- Promotes a toned rather than flabby back
Step 3: Patience
- Back fat can be stubborn
- 3-5 months minimum for visible results
- Don’t get discouraged if this area is the last to slim down
Why Voical Can Help You
Losing back fat requires consistency over several months. Voical simplifies daily tracking to maintain your deficit without frustration.