How to Get Rid of Back Fat Quickly

author avatar Dr. Eric Berg 03/02/2024

Getting rid of back fat can be challenging and may make you feel like you're hitting a wall in your weight loss journey. 

However, making beneficial dietary and lifestyle changes can make stubborn back fat a problem of the past.

Let's look at the common causes of excess body fat and learn how to get rid of back fat quickly!

Women measuring back fat

What is back fat?

Body fat plays a crucial role in many physiological functions, such as energy storage, protecting internal organs, supporting hormone production, and temperature regulation. 

There are three main types of body fat:

  1. Subcutaneous fat is located beneath the skin

  2. Visceral fat surrounds organs 

  3. Ectopic fat is stored in muscles and organs 

Although body fat has essential functions, excessive body fat can lead to various health issues such as fatty liver disease, obesity, or metabolic syndrome.

Back fat falls in the subcutaneous fat category and tends to accumulate on the upper and lower back regions, typically appearing as rolls or bulges. 

The back is one of the first places the body stores excess fat, and unfortunately, for those trying to lose weight, back fat is often the last to go.

Watch the video below to discover the fastest way to lose excess back fat. 

Rid Your Back Fat The Fastest Way

What causes back fat?

Several factors can contribute to the accumulation of fat around the back region.

Here are four common causes of excess back fat.   

1. Regular snacking

Calorie intake is often the first to come to mind when people think of controlling body weight. 

However, focusing on what and how often you eat throughout the day rather than worrying about maintaining a calorie deficit is much more critical for maintaining a healthy body weight. 

Every time you eat, especially foods high in carbohydrates and sugars, the body responds by releasing insulin, a hormone that regulates blood sugar balance and stimulates fat storage. 

Frequent meals and regular snacking keep insulin levels elevated and maintain a state of constant fat storage.

In addition to promoting fat accumulation, insulin also prevents the body from burning fats, which explains why snacking and a high-carb diet can lead to weight gain and back fat. 

2. Poor dietary habits

Considering the nutritional value of foods is a major factor in supporting healthy and sustainable weight loss. 

Processed foods are loaded with added sugars and other inflammatory ingredients, such as genetically modified grains and produce, factory-farmed meat and dairy, low-quality oils, and harmful pesticides and preservatives.

Consuming these types of foods on a regular basis triggers inflammation, raises blood sugar levels, and promotes insulin resistance, all of which contribute to weight gain and excessive body fat and are associated with digestive and kidney diseases. 

Stressed women awake in bed

3. Lack of restful sleep 

Both physiological and psychological stressors, such as sleep deprivation and anxiety, play pivotal roles in weight management. 

According to research published in Current Obesity Reports, stress has a direct link to obesity and triggers fat accumulation. 

During periods of stress, the body releases cortisol, a stress hormone that triggers appetite and promotes fat storage, particularly around the abdomen.

Moreover, cortisol stimulates cravings for energy-dense and high-sugar comfort foods that further contribute to weight gain and fat around the middle and back regions.  


4. Sedentary lifestyle

Sedentary lifestyles are correlated to an increased risk of obesity, insulin resistance, glucose intolerance, hypertension, cardiovascular disease, cancer, and all-cause mortality.

Evidence published by Medicine & Science in Sports & Exercise supports this correlation, stating that people who lead a primarily sedentary lifestyle, such as spending time watching television instead of physical activity, are more likely to have a body composition characterized by excessive ectopic, visceral, and subcutaneous fat storage. 

fit woman stretching

6 ways to get rid of back fat quickly 

Getting rid of back fat involves both losing weight and toning the body, and there are various steps you can take to promote a healthy weight and strengthen your back muscles.

Here are six ways to get rid of stubborn back fat quickly. 

1. Intermittent fasting

Fasting is one of the most powerful tools for burning fat in stubborn areas. 

Fasting can help enhance your metabolism and promote fat burning by triggering ketosis, which is a metabolic state in which the body switches from using sugar as a fuel source to burning fat to generate energy.  

Intermittent fasting involves alternating between periods of fasting and time-restricted eating windows. A popular fasting interval is 16:8, characterized by fasting for 16 hours, followed by an eight-hour eating window. 

Evidence published in the Journal of Nursing Research showed that intermittent fasting can result in significant reductions in body weight, body mass index, and waist circumference, especially in individuals who are overweight or have prediabetes.

As you become accustomed to intermittent fasting, you can slowly increase your fasting times to maximize fat burning, which helps you lose excess body fat and is one of the best strategies to get rid of back fat quickly. 

2. Limit carbs and focus on nutrient-dense foods

Eating foods with a high nutritional value is pivotal for optimal health and weight management. 

A healthy diet that provides vitamins, minerals, and other nutrients your body needs to function not only makes you feel more satiated throughout the day but also helps lose excess body fat.

A nutritious low-carb diet such as Healthy Keto® is an effective approach for optimizing nutrient intake while promoting sustainable weight loss.

Healthy Keto limits carbohydrates and sugars and emphasizes the intake of organic and non-genetically modified produce, grass-fed meat, wild-caught fish and game meat, organic full-fat dairy, and pasture-raised eggs. 

The shift away from carbohydrates and sugar while increasing the intake of healthy fats supports satiety and triggers fat-burning, which explains why a nutritious low-carb diet is highly effective in shedding stubborn back fat.   

A healthy man sprinting

3. High-intensity interval training

High-intensity interval training (HIIT) combines cardio and strength training, aiming for high energy expenditure in short bursts. 

As Dr. Berg explains, "High intensity, short duration exercises spike growth hormone release and help achieve significantly more body fat reduction than regular cardio or strength training."

Here are some of the best HIIT exercises to burn body fat: 

  • Sprinting 

  • Jump rope 

  • Burpees 

  • Kickboxing 

  • Spin bike 

  • Kettlebell 

  • Crossfit 

  • Push-ups

  • Sit-ups 

  • Jumping jacks 

  • Mountain climbers

  • Bulgarian bag

It's important to note that HIIT exercises may not be suitable for individuals with injuries or heart problems, and it’s best to consult a fitness professional or healthcare provider before adding HIIT exercises to your workout routine.  

4. Back exercises

Incorporating exercises that focus on toning the back muscles can help you lose excessive fat in the back regions.

Here are excellent exercises to get rid of back fat:

  • Glute extensions

  • Side pushups

  • Side planks

  • Back arches

  • Lateral raises

  • Reverse hip raise

  • Pull-ups

Young woman drinking water

5. Hydration and electrolyte balance

Maintaining proper hydration alongside a balanced diet and exercise regimen is a key player for successful weight loss.

Evidence published in Frontiers in Nutrition shows that increasing water intake can lead to significant weight loss, mainly through reduced appetite and the stimulation of fat breakdown.

It's important to note hydration isn't just about water intake but also requires maintaining electrolyte balance in the body. 

Without adequate levels of essential minerals such as potassium, magnesium, calcium, and chloride, your body cannot properly regulate fluid balance. 

Including a zero-sugar electrolyte drink can promote optimal hydration, as it replenishes electrolytes without adding extra carbs.

6.  Stress reduction techniques

Stress plays a significant role in the accumulation and retention of excess fat. 

At any moment, stress can be triggered by a variety of environmental elements within and outside of your control, and cultivating coping strategies to mediate everyday stressors can help prevent stress-related weight gain.  

A study published by the International Journal of Preventive Medicine emphasizes the critical role of stress management in breaking the cycle of stress-induced weight gain. 

Here are some effective methods to help manage stress.

Deep breathing techniques

Research published in Frontiers in Psychology found that taking slow, consistent, deep breaths, such as diaphragmatic breathing, can help slow the heart rate and counteract the physiological effects of stress. 

Daily stretching

Incorporating stretching into your daily routine improves flexibility and aids in mental relaxation, promoting a state of calm and reducing stress. 

Good quality sleep 

Prioritizing a regular sleep schedule helps maintain the body's circadian rhythms, which promotes hormonal balance and improves the body’s stress resilience. 

Integrating stress management strategies into your daily routine can effectively support healthy weight loss and overall well-being.

Woman after back fat loss

Key takeaways

Back fat is a type of subcutaneous fat that can be challenging to eliminate and is often caused by poor dietary habits, stress, and a sedentary lifestyle.

Practicing intermittent fasting, following a nutritious low-carb diet like Healthy Keto, regular exercises, and stress reduction techniques are excellent strategies to get rid of back fat quickly. 


1. How do you get rid of back fat fast?

The best way to quickly reduce back fat is by combining intermittent fasting with a nutrient-focused diet such as Healthy Keto® and targeted back exercises. 

2. What is the main cause of back fat?

Back fat is typically caused by blood sugar and insulin imbalances linked to a diet high in carbohydrates and sugar and consistent snacking. 

In addition, stress and a sedentary lifestyle are common culprits of excessive weight gain and back fat.  

3. Is back fat hard to lose?

Getting rid of back fat can be difficult without the right strategy. Combining intermittent fasting with a nutritious diet such as Healthy Keto® and regular back-focused exercises can help boost fat burning and lose stubborn back fat. 

4. Can I lose back fat in 2 weeks?

The time it takes to lose fat around the back depends on your overall body composition, dietary habits, and activity levels. 

However, it’s possible to reduce back fat within two weeks with the right weight-loss strategy, including intermittent fasting, adequate sleep, a nutritious low-carb diet, and regular exercise. 








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