how to lose lower back fat 1

Are you wondering how to lose lower back fat or reduce it? There are many people who have fought this battle and believe that this is a battle that cannot be won.

This, however, isn’t true. Mainly because people lose faith caused by their frustration and that it isn’t always the easiest area to spot a difference.

There are, however, a few things you can do to totally eliminate this fat, and in the process, improve your overall health. Unfortunately, there is not a magic exercise, pill, or shot to fix it.

A Guide on How to Lose Lower Back Fat

With these tips, it’s easy to see great improvements. You’ll be looking good in a tank top in no time.

1. Lose Fat by Eating Fewer Calories

One thing people must understand about the fat on the back is that it is not a fast simple area to lose weight.

low calorie how to lose lower back fatHowever, when we burn more calories than we take in, the fat around our bodies naturally disappears.

It isn’t enough to simply exercise it away, however.

There are other factors that come into play. So, it’s best to eat healthy foods that promote fat loss, such as lean protein and complex carbohydrates.

Also, it helps to create a calorie deficit of about 3,500 calories a week. This helps a person lose a pound each week, which is a very healthy rate.

2. Increase the Amount of Exercise

Many people think that the best way to get rid of back fat is to work out the back.

how to lose lower back fat

This isn’t totally accurate…

Instead, it’s best to work on decreasing the fat around the entire body. Interval training can also help, but you should always assess your personal level of fitness before you take on any rigorous training regime.

Though targeting the back with exercise makes it stronger, it does nothing to eliminate the fat. If a person really wants to trim the back fat, a good exercise routine with cardio and strength training is the key.

 

3. Improve the Diet

Some still believe that a calorie is a calorie, but that isn’t necessarily true.

how to lose lower back fat

A 100-calorie apple is much better for the body than 100 calories of cheese fries.

What is true, however, is that “you are what you eat.”

If you want to lose back fat, you have to eat healthy, non-processed foods such as fruits, vegetables, and low-fat protein sources.

This includes chicken breast, tofu, salmon, and even pork. However, preparation counts too, so grill, broil, or bake protein and limit fried or oily food.

4. Add Some Variety

Finally, it’s good to add some variety to both your diet and your exercise routine. For instance, start adding foods with essential fatty acids such as fish oil and nuts.

Also, people should change up their exercise routines. Adding exercises that are difficult, or changing the speed of the workout can also help. By making these small changes, improvements are quickly seen.

As you can see, whenever you’re trying to figure out how to lose lower back fat, one thing is abundantly clear.  It cannot be done with some effort on your part.

how to lose water weight 1

Are you wondering how to lose water weight? When we hear of excess weight, we often picture a fat person’s body.

However, not all weight is caused by fat or calories. Water too can cause weight gain.

Also termed as fluid retention or edema, water weight is a condition whereby the body holds excess water in the tissues, causing an uncomfortable bloated feeling. Water is essential in the human body, but when the body stores too much excess water, it can become a problem.

Fluid retention can result from lack of sleep, a poor diet or from medical issues such as a congestive heart failure. There are, however, a couple of ways how to lose water weight.

The condition is just temporary, not very serious, and one can easily get rid of excess water retention in the body. The following are quick and secure ways in which you can do so.

Here’s  How to Lose Water Weight

Here are a couple of steps which you can put into action if you are wondering how you can improve your daily appearance and quality of life.

1. Have a Routine Exercise

cardio aerobic exercise lose water weightEngaging in physical activities on a regular basis helps to maintain a natural balance of the body’s fluids. Through exercise, you will sweat which is a great way of losing excess water.

Sweat will also detox the body and get rid of some of the waste substances. A detox will gradually improve your physical appearance.

For faster results, go for aerobic or cardio exercises, as well as saunas and steam rooms, as these can guarantee you a lot of perspiration.

2. Always Stay Hydrated

Drink more water daily. The body tends to retain more water so that its levels cannot be too low.

how to lose water weight hydrate hydrationDo not give your body the chance to hold on to extra water.

You can only do this if you remain dehydrated.

Drinking more water will not only help reduce water weight.

It will also help in your digestion and improve your mood and general health.

3. Include More Fiber in Your Diet

Foods such as fruits, raw vegetables, and cereals that are rich in fiber help to release the excess fluids and waste from your body by cleaning the colon, kidneys and urinary tract.

Our bodies do not have the ability to digest fiber. Hence as it passes through the intestines, it will absorb a lot of water reducing water weight.

4. Get Plenty of Rest

Always try to get more sleep. Enough sleep helps your body control the hydration levels, therefore, minimizing edema.

5. Manage Your Salt Intake

how to lose water weight eat less saltStrive to maintain a balanced sodium level in the body.

Do not suddenly start consuming too much or too little salt. This may lead to a fluid imbalance in the body.

This may lead to a fluid imbalance in the body.

Processed foods always contain a lot of salt. This can lead to increased water weight gain.

6. Consume More Tea and Coffee

Coffee and tea are drinks that contain high caffeine content. Caffeine increases urine output which in turn decreases water weight.

However, the effect of these drinks will only be slight. You might consider going for an over-the-counter caffeine supplement.

 

 

How to lose neck fat

Neck fat, or the “turkey neck” as some might call it, is notoriously hard to eliminate. Luckily, it’s not impossible. There are a few steps you can take to help speed up the process and get the results you want if you’re really motivated.

Here’s how to lose neck fat if you’re serious about making a change.

1. Make a Diet Change

Fresh fruits and vegetablesLosing weight, even if it’s a few pounds, requires a change in diet. Focus on eating fresh vegetables and fruits, whole grains, and healthy fats.

Avoid added sugars in coffee, tea, and sugary beverages.

Many pre-made or processed foods contain additives like maltodextrin or dextrose, which are sugars that could affect your overall body weight.

Also, pay attention to labels on packaged foods to see what’s in them before you buy them.  Over time, you will be able to recognize which foods to make part of your diet and which foods to avoid.

2. Get Some Exercise

Cardio exercise burns the most calories and increases your metabolism for about 24 to 48 hours. A faster metabolism means you’ll burn more fat.  HIIT, or high-intensity interval training, gives your metabolism a much longer boost and is the most effective way of burning any excess body fat. This can last up to 72 hours and burns even more calories than traditional cardio workouts.

However, if your fitness level doesn’t allow for it, any form of cardio at least 2-3 times per week will boost your metabolism. You should also add in strength training about three times a week. This tones and builds muscle which increases your metabolism, allowing you to burn even more fat.

3. Stay Hydrated

It sounds redundant, but drinking plenty of water is the key to making your skin look great.

Stay hydratedStaying hydrated allows the body to remove toxins and waste, keeping your skin looking clear and radiant for longer. It also helps prevent wrinkles by keeping the skin from drying out. A well-hydrated body leads to a much healthier skin.

You should aim to drink at least eight glasses of water per day.

For some people, it might be an adjustment to drink that much water every day, especially if you’re in the habit of drinking sugary soft-drinks instead of water.

If you absolutely hate water, add a slice of lemon or lime to your glass. You can also try a variety of other fruits as well including raspberries. Adding a bit of mint will make your water cool and refreshing for those hot summer days.

4. Avoid Neck Exercises

You might think that neck exercise is the way to go if you want to lose neck fat, but this is just not true.  There are a number of exercises floating around the internet that suggest you can spot burn fat. These exercises, however, aim to strengthen the muscles around and under the jaw, which can have the opposite effect.

Instead of eliminating your neck fat, these exercises cause the muscles to become bulky, making your neck look even larger.

Bonus Step: Try Kybella

One of the newest injectable facial treatments on the market, Kybella, dissolves the fat cells in the neck-fat under your chin, preventing it from coming back.

Slim neck ladyKybella is an organic product made of hyaluronic acid, a naturally occurring substance in the body.

This is a good option for you if you have tried everything else, but it can take a couple of treatments to get the desired effect.

You should always talk to your doctor about the possible side effects before having the procedure done.

Always keep in mind, while getting rid of neck fat can seem like an impossible task, you can actually take some proactive steps towards losing the fat around your neck area.  Just follow these steps on how to lose neck fat, and if you have a real game plan and follow through with it, you’ll be on your way to a slimmer look in no time.

How to lose arm fat

Excess arm fat, what some people affectionately refer to as arm jiggle, is disliked for many reasons. Firstly, it can be unsightly and means that you have to keep off those small tops – even during summer. Worst of all, it can keep you from activities you previously enjoyed! Are you tired of wearing cardigans and long-sleeved tops to hide your arms?

The good news is that simple workouts and improved eating habits can change your life.  In fact, you can get rid of the fat in a matter of weeks if you’re really motivated!

Do you want to know how to lose arm fat? Here’s how to do it if you’re serious about making some changes.

Biceps, triceps & shoulders

If you really want to lose that arm fat, there’s no way that you can avoid getting into a regular exercise routine.

Once per week, take time to train your biceps, triceps, and shoulders to tone your muscles. Eventually, you’ll begin to sculpt the muscles and notice the changes.

Flabby armsConsider barbell curls and rope curls for biceps. Tricep kickbacks, triceps dips, and triceps overhead presses should cover the triceps.

Reverse fly and lateral raises will thoroughly work out the shoulders.

Repeat each move 15 times, rest for 15 seconds, then move to the next exercise for a total of three sets.

Full-body workouts develop lean muscle and increase metabolism, leading to faster fat burning. The best exercises to consider when you want to lose arm fat are those that involve every large muscle group. These include lat pull downs, overhead shoulder presses, triceps presses, bicep curls, lunges, and pushups. Perform each exercise for three sets of 15 repetitions if you are able to. However, you can adjust your routine to suit your fitness level. Remember, without the exercise and a change in your diet, arm fat won’t just dissapear on its own.

Perform 30-minute cardio

Exercise classesCardiovascular workouts will increase the rate at which you burn arm fat.

You don’t have to strain. All you need is 30 minutes of the workout, five days a week. Options are endless.

You can jog on the treadmill, step on the stair climber, ride a stationary bike, or take a group fitness class.

Just make sure to switch up the exercises with each workout to keep the body guessing. In other words, no routines!

Focus on natural, low-calorie foods

What most people don’t understand is that when you eat sugary, calorie-filled foods, the calories must find somewhere to sit. For many people, it can end up in the arms. So, the best way to avoid arm fat problems in the first place is to avoid high-calorie foods.

Go for low-calorie options such as foods in their natural form instead. These include whole grains, low-fat dairy products, eggs, vegetables, poultry, and lean meat. For your daily fat requirements, eat seeds, olive oil, avocado, nuts, and fruits. Take some time to do more research on the type of foods you can eat and start a food diary to keep track of what you eat.

Take some time to do more research on the type of foods you can eat and start a food diary to keep track of what you eat.

Say NO to binge eating

Eating just because you feel like it can actually be your biggest challenge in this whole process for some.

Binge eatingEmotional eating can often lead to more than just some fat in your arms. The worst part is that, often, you’ll feel like eating when it really isn’t necessary.

You must do your absolute best to resist this temptation…and you absolutely have to fight against the urge to binge eat. Binge eating is responsible for many problems in our bodies, not just flabby arms.

One of the best ways to fight the problem when trying to lose arm fat is to eat often enough so you don’t become “hungry.” Experts recommend eating five to six meals but keeping your portions to a minimum.

That said, make sure each meal has lots of proteins and carbohydrates so that you still keep healthy and have enough energy to get through your day.

Getting rid of armfat might not be on everyone’s list of things to do for the day, but for many, it can be a lifechanging experience. With these simple steps, you will be able to make some changes to help you get over the one thing that’s holding you back most – that excess arm fat.

How to lose hip fat

For some bizarre reason, fats love to rest around the hips and thighs. This can come sometimes be due to genetics or even a medical condition, but in most cases, this simply isn’t so. Excess hip fat can be prescribed to lifestyle choices. However, if you’re struggling to fit those tight jeans lately, you’re not the only one. Latest statistics still show that 3/4 of the American population will likely be overweight or obese by 2020!

To permanently get rid of the problem, you need to adopt a wholesome approach. How? By combining proper diet, cardio exercises, and an overall shift of your focus towards making healthier lifestyle choices.

Here’s how to lose hip fat if you’re ready to take on this challenge:

1. Start a food journal

If you really want to lose hip fat, you should aim for natural weight loss.

Food journalTo really start your natural weight loss program,  a food journal is a must-have.

The journal will help you track what foods you eat and also give you ideas about what elements you can change to aid you in your journey to overcoming the bulge.

It’s important to take note of your food intake in your journey to figure out how to lose hip fat.

In particular, take note of food portion sizes, high-fat foods, snacks, and liquid calorie foods you typically eat on a daily basis. A food journal will help you to identify a pattern and also help you to establish better eating habits.

2. Cut your caloric intake

When you reduce the amount of food you eat, the body is forced to draw energy from its fat reserves, including the hips. To lose even more fat around the hip area, cut your caloric intake. Cutting 500 calories from your daily diet often results in a 1 to 2-pound loss each week. Use the food journal to determine the best way to cut the 500 calories.

Eating low-calorie foods will minimize the amount of fat reaching your waist. Excellent, low-calorie foods include lean protein sources such as legumes, seafood, poultry, eggs, and low-fat dairy products. Most fresh fruits and vegetables are also low in calories.

3. How to lose hip fat with exercise

There’s no way to get around it. A healthy regimen of exercise is your best bet to getting rid of excess hip fat. It doesn’t matter what your age or sex, any form of exercise if better than no exercise. Here are some exercises guaranteed to make you lose hip fat.

a) Do HIIT exercises 4/5 days a week

High-intensity interval training, or HIIT exercises,  4-5 times per week will be your quickest way to lose hip fat.

If your schedule does not allow for it, at least try for 2-3 times per week. However, you can also do moderate cardio activities to match your fitness level if high-intensity training is not possible. Exercise is the only way to burn calories as well as body fat.

Although some of the exercises you do may not specifically target the hips, they will still help to reduce overall body fat and can help to tone the hip area to give you that slender curvy appearance.

When you combine HIIT with strength and body weight training, the results are amazing!

b) Prioritize star squatting

If you really want to lose hip fat, star squats might be the answer. Star squats target the stomach, thighs, butt, and hips, making it a vital workout if you are struggling with fat in all these areas (which is quite common).

Here’s how it’s done: Start with your feet hip-width apart and straighten your arms in front of you with the palms facing down. Most of your weight should be directed into your heel. Sit back like you’re trying to lower yourself into a chair, pushing your butt out behind you. Go down as far as you can or until your things are parallel to the floor. Pause for a second and go back to the starting position. Repeat.

c) Take up yoga

Warrior pose IIYoga won’t torch your hip fat overnight, but certain yoga postures help reduce fat and tone muscles in the hips and thighs. Some of the postures to consider for hip fat loss include:

  • the chair pose
  • warrior pose II
  • lord of the dance pose
  • camel pose
  • head to knee pose

At the end of the day, hip fat won’t just go away on its own. Once you know how to lose hip fat, always keep in mind that losing the extra pounds might require a bit of effort on your part. The good news is that YOU can actually take control of the situation and make it happen.