There’s a problem plaguing people all over the world. It is leading to increase heart related conditions. It makes clothing hard to fit. It weakens and over works muscles in the body. Back fat, particularly, lower back fat. Back fat has no redeeming qualities. A large majority of back fat sufferers also suffer lower belly fat too. This deadly combination is commonly referred to as the spare tire or beer belly and love handles. Lower back fat is a condition that needs attention sooner rather than later. Your life could very well depend on it.
Unless in the morbidly obese category reducing lower back fat and belly fat does not need to come from an invasive surgery. Getting rid of lower back can be as simple as adding a few activities to your lifestyle. Whether healthy weighted or problem weighted, exercise and good nutrition are key for maintaining a healthy life.
Use one or all of the simple ideas in this article to get rid of lower back fat. The exercises help to burn excess fat and strengthen underlying muscles. The food ideas help correct internal imbalances.
Exercising To Get Rid of Lower Back Fat
When it comes to getting rid of any kind of fat in the body aerobic exercise is key. Aerobic exercise burns fuel and stored fat. Burning 3500 calories is equivalent to melting off one pound of fat. Lower your daily caloric intake to start a fat burning cycle in your body. Stored fat is fuel from food that has never been used. Each day try to burn 500 calories while reducing intake by the same amount. The body will have to take the energy from your stores if you don’t eat it. Interesting fact the heavier you are the faster you can it off. Huh? It takes more energy to move something heavy than something light. While you are heavy the body will use more energy per activity. Also as you get lighter the movements will feel easier, you will need to add in weight to maintain the level of work that your body has become accustomed.
The key to aerobic exercise is breathing. If the activity causes you to breath a little to a lot harder, chances are you are in an aerobic condition. What this means that even for the morbidly obese and sedentary including aerobic exercise is a real possibility. Think about it if your arm feels heavy to lift that is equivalent to lifting weights. If it takes work to get across the room, then cross the room as often as possible. For the average child it is recommended at least one hour of physical activity. Break this into 10-15 minute blocks of time until you can do one solid hour of physical activity.
Crunches and leg lifts will keep the the underlying muscles strong and tone as the fat melts off. To make the back extra strong, lie with your hips on an exercise ball face down. Lift head upwards to contract and strengthen back muscles. Do ten times or hold for 15, 30, 60 seconds to build a strong back.
Eating to Melt Lower Back Fat
Negative Calorie Foods
Foods in the vegetable and fruit category are known to have a negative calorie effect. What this means is that it takes more energy to peel and/or eat these foods than the calories deliver.
For instance, it takes nearly twice as many calories to chew carrots. What ever calories don’t come by eating will be taken from stored up fat.
Fat Burning Foods
Foods with Heat:
Hot sauces, hot peppers, hot seasonings like curry rev up the metabolism. The ingredient that causes the food to be spicy and hot also affects your fat melting capabilities.
The faster your metabolism goes the more stored fat your will burn. You can continue to burn calories long after eating and exercising.
Calcium Rich Low Fat Dairy Foods
Certain dairy products have chemicals that help the body actually release fat better. One study showed test subjects that consumed yogurt daily while also lowering calories had a significant weight loss over the group that just cut calories. Trade in non nutritional snacks for ones like frozen yogurt. Eggs, ricotta, cheese and pistachios are included in this group of foods.
Get rid of lower back fat fast by combining strengthening exercises, aerobic exercises and a fat attacking diet plan.
The right combination of food and activity can continue to burn calories long after eating and exercising.
Have a Happy Healthy Day.