One of the most problematic areas for some women is their back. You look in the mirror and you see in front of you a beautiful woman with a good figure, beautiful legs and arms, but when you turn back, you discover the ugly fat folds on your back. This should work for you as a signal to get in shape and get rid of this terrible and stubborn fat.

BetterMe App helps women achieve their body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

How can you burn back fat? Firstly, you need to discover the world of fitness and start working on your problem areas. Secondly, you should lead a healthy lifestyle, which means sticking to a healthy diet and giving up bad habits. Thirdly, you may already be engaged in fitness and eat the right food, but still the fat does not go anywhere. Let's see what's the reason!

Credit: Freepik

Credit: Freepik

#1. Atrophy of the back muscles

If you do not know what it is, then we will enlighten you. It means that both muscle tone and strength is lost, resulting in a flabby back. The flab around your lower back and sides greatly contribute to the appearance of “muffin top”.

If you want to get rid of back fat, you need to start exercising as soon as possible. Also, you need to stick to a healthy diet. If you train hard and eat properly, then you will notice how your fat started to burn.

READ MORE: The exercise called “iron belly” can help reduce 3 kilos in 3 weeks

#2. Burn body fat

We all know that back fat can prevent you from wearing cool clothing. In this case, you need to get rid of flabby back, adding cardio exercises to your workout routine. Cardio is the best choice for those who want to burn tons of calories and have a perfect figure.

Credit: Freepik

Credit: Freepik

#3. You eat unhealthy foods

Your craving for harmful food is the main culprit of fatty folds on your back. So eat a little less than you can and exercise a little more than you can, and watch yourself becoming lean and mean.

#4. You drink your calories

The fact is that the mistake of many women is that they control their food intake, but do not pay attention to what they drink. Your favorite fizzy drinks and wine lead to extra pounds on your back. In this case, you need to control your portions even when it comes to drinks.

Credit: Freepik

Credit: Freepik

#5. You are under stress

You should know that stress causes havoc, and also makes you fat. Stress hormones slow down your body’s ability to burn fat. Therefore, you should try various techniques such as meditation, yoga, drawing to reduce the stress levels in your life.

READ MORE: The best exercises to target the cellulite on the butt

#6. You must have enough sleep

If you work hard at the gym, you need to sleep right and it should be a good six-eight hours of sleep. Having a good sleep, you will be able to work at your optimal level mentally and physically.

Credit: Freepik

Credit: Freepik

#7. Drink more water

Want to lose those extra pounds on your back? Then, increase the water consumption, 8 to 10 glasses of water help you shed even the most stubborn fat.

#8. Patience is the key to weight loss

If you want to achieve your body goals, you need to be patient and work at it. So, all you have to do is keep at it and results may be just around the corner.

#9. The right nutrition

Pay attention to the right foods, because the right nutrition helps fuel your body and helps you work at the optimal level.

Credit: Freepik

Credit: Freepik

#10. Variations are the key

If your training is boring, then just add new exercises to it that will help you not only sculpt your back but also other body parts. Variations are the key!

BetterMe App helps you increase your self-esteem and achieve your personal goals by opening the doors to the world of fitness and healthy lifestyle. Try it now to see the best version of yourself as soon as possible.

In order to help you burn back fat and keep the flab off, we have prepared a list of the best exercises that will help you strengthen back area and get rid of the fat on your back. By performing these exercises, you will strengthen muscles on your back and will get toned and trimmed back. Scroll down to see all these exercises and find out how to perform each move correctly to avoid injury and stretching!

READ MORE: 5 lower body exercises to lift butt, hips and thighs

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

Help us support and motivate those you love by sharing this article with them and let us know what you think in the comments below.