How to Lose Extra Fat on the Side of the Back and Stomach

Lose stomach and back fat by stepping up your exercise.
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It's impossible to spot-reduce fat from certain trouble spots on the body. If it were possible, many women wouldn't have extra belly, butt, thigh and back fat. Nevertheless, it is possible to lose extra unwanted fat hanging around on the sides of the back and stomach. This can be accomplished by following a healthy, clean-eating diet coupled with a structured, well-rounded exercise routine.

    Step 1

    Increase your cardio workouts to three to five times per week. Cardio exercise is any exercise that increases the heart rate for an extended period of time and includes running, cycling and swimming. Cardio increases the rate at which you burn calories to decrease fat stores on the body including those found on the belly and back. According to the Centers for Disease Control and Prevention, healthy adults looking to lose weight need to exceed standards recommending 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. Aim for three to five cardio sessions per week varying from 30 to 45 minutes in length to burn off fat.

    Step 2

    Add interval training to your weekly cardio workouts. Intervals are a type of exercise in which you alternate short bursts of high-intensity speed work with moderate-intensity recovery periods. High-intensity refers to exercise in which you cannot carry on a conversation vs. moderate-intensity in which you are able to talk. According to Fit Sugar, intervals can help you lose belly fat to achieve a tight tummy. Aim for one to two interval sessions per week in which you alternate one minute of hard running with two minutes of easy-paced running, and repeat 10 times.

    Step 3

    Tone up the belly and back muscles with core-strengthening exercises. Once you've eliminated the layer of fat hiding your muscles, it's important to strengthen the muscles for a lean belly and back. Try the plank exercise at home to tone the abdominals, hip flexors, back, gluteals and shoulder muscles. Do this exercise by lying face-down on the floor with hands underneath your shoulders and toes touching the floor. Lift yourself up such that you're resting on your elbows with palms touching the ground. Your body should form a straight line from head to toe. Keep your abdominal muscles engaged as you hold yourself steady for approximately 30 seconds. Repeat three times.


    • Eat a nutrient-rich diet that consists of primarily vegetables with lean protein and healthy fats in moderation. Avoid processed, empty calorie foods that are high in sugars and fats. According to the American College of Sports Medicine, normal adults need a minimum of 1,200 calories per day to meet daily functional requirements.


    • Consult with a health professional prior to starting any new fitness program that could affect your health.

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