How to Lose Upper Back Fat Without Killing Yourself!

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Unlike any other parts of your body, the fat in the back is relatively unique, thus the ways to tackle the problem ought to be different as well. There are many reasons why you have fat stored in your back.

And a lack of cardio exercise and unhealthy lifestyle choices makes up the largest proportion of it. A diet that is high in sodium and sugar can lead to inflammation in the body, which as a result, makes your back look bloated and fat.

What makes it worse is the poor posture and clothing and that makes your back appear awkward and lumpy.

If you have been struggling with the side bulge that pokes out whenever you wear anything tight, we have good news for you. As different as this fat is, it is comparatively easier to tone it down as well.

Although you can burn upper back fat by specifically triggering that spot, it will never work sufficiently enough unless you go for completely transforming your lifestyle choices and incorporate cardio in your daily life.

Here’s a complete guide you would need to lose upper back fat.

Eliminating Upper Back Fat: What you will need

If you have upper back fat, chances are, there are so many other parts in your body that have stubborn fat stored in them.

Therefore, you will never be able to feel fully satisfied even if you manage to shed a good amount of fat from your back.

To feel confident in your body, you need to follow a helpful workout routine, a healthy diet with lots of fat-burning properties, and certainly need to same a few tweak a few changes in your lifestyle.

With that in mind, here are the top 10 best ways you can lose upper back fat in no time.

1. Diet

As we all know, having a healthy diet can surely make a tremendous difference in our weight. However, there is no way you can specifically trigger foods to stimulate fat loss in your back.

Start by adding lean protein foods to your diet. Some of the lean protein foods include:

  • White fleshed fish
  • Legumes
  • Low fat cottage cheese
  • Greek yogurt
  • Lean beef

Foods with lean protein help you improve muscle growth and tissues in your body; which will eventually cut down the bulging of fat hanging around your upper back and waist.

Strong muscles in the back don’t only improve your posture but will give you an overall taller appearance as well. If you want to go the extra mile, you can always try to build muscles along your spine and torso.

The purpose of a diet to burn fat is to cut down on foods that are high in calories but have minimal to no nutritional value whatsoever.

Try to cut back on junk foods, sugary drinks, and foods with artificial preservatives and switch to a diet that has more nutritional value.

2. Cardio Exercise

When it comes to exercise, the best thing anyone can go for is cardio. After all, it helps to mobilize fat, speed up the metabolism, improves sleep, and enhance your overall mood.

By doing cardio every day you won’t just lose weight, but you can prevent fat from recurring in the future as well. So what exactly is cardio? You can go cardio in the form of any of these:

  • Swimming
  • Jumping rope
  • Cycling
  • Running
  • Elliptical training

To specifically loose fat in the upper back, you can do cardio on alternate days and strength training (spoiler alert: we’ll get to that in a few minutes) for at least 45 minutes.

3. Switch to Good Calories

Although we have talked about the benefits of a healthy diet for promoting fat loss, switching all of your bad eating habits to good ones needed more emphasis.

You don’t exactly have to starve yourself to lose weight. In fact, a healthy diet with good calories and cardio go hand in hand to get you the perfect bikini body.

By incorporating only 3 food categories in your diet, you can rest assure to have a toned upper back and overall slimmer and taller appearance within the first month.

Veggies and fruits: It’s always a good idea to break down large meals into smaller frequent ones. As you do this, you can turn at least one of those smaller meals into fruits or vegetables (or better, both).

Understandably, it can be hard to eat lots of fruits and veggies a day. To make sure to have a sufficient intake of these goodies, either make a fruit/vegetable salad or juice them up and drink a glass every day.

Whole grains: go for whole grains like red rice, brown rice, barley, and black rice to ensure your daily intake of dietary fiber and minerals. The best part about these is they fill you up quickly and prevent overeating throughout the day.

Healthy fats: good fats like avocados (yes, Avocados!), fish oil, nuts, and olive oil contain a high proportion of polyunsaturated fats (PUFAs) which helps to decrease inflammation and thus, reduce weight.

4. Get Enough Sleep

If you have been feeling stressed lately and are sleep deprived, chances are, that’s exactly the source of your weight gain.


Less sleep increases the stress hormone level in your body, which, in turn, increases hunger and decreases insulin sensitivity. Not just that, sleep deprivation can drain your energy during the day so you won’t be able to work out and carry on your day to day tasks.

5. Strengthening Exercise

Strength training can help shape up the muscles in the overall back of your body. Here are some of the strengthening workouts you can do to particularly loose upper back fat.

Shoulder strengthening exercises: tight muscles near your shoulders can eliminate the fat hanging around your bra line. To do that, you can try different variations of lateral raises with dumbbells or overhead press exercises.

Mid-back exercises: By making the wings of your back stronger and tighter you can give your waist the appearance of being tiny. You can try different lat pulldowns to strengthen lats and create a toned upper back.

6. Keep Your Hormones in Check

Having abnormal insulin levels can play a major role in ineffectively disturbing fat throughout the body. If you have been excessively gaining weight, your hormones could be the problem.

That being said, consult a physician and get your insulin levels tested, if you find any abnormalities, make sure you treat them right away.

7. Practice Yoga

A good way to straighten your posture and calm your nervous system is to practice yoga regularly. Just like with the sleeping point, yoga can help you eliminate stress and thus prevent you from stress-caused overeating.

Additionally, striking a few yoga poses like warrior III and half-moon can also help to strengthen and tone down your back muscles; giving an overall thinner look.

8. Drink Green tea

Drinking green tea in general can increase the number of calories you reduce in a day. However, a better way of incorporating green tea into your diet is to drink matcha green tea. In fact, According to Kristen Carlucci, RD, drinking matcha green tea right after your workout can burn fat faster by a whopping 25%; how amazing is that!

Therefore, it is essential to drink 3-4 cups of green tea a day (preferably matcha green tea).

It is suggested that you must brew a cup of green one after the workout and the other immediately after your last meal of the deal to give you that peaceful tea ritual before sleeping.

9. Non-Surgical Lipolysis

Believe it or not, considering today’s busy life, it can be hard to take time out for exercising and following a healthy diet. Where surgeries like liposuction can work, but the price agent and side effects can make anyone hesitant to try it out.

In this situation, a better, healthier option would be to go for the Non-Surgical Body Shaping and Body Contouring Program.

It works by breaking down the fat in your upper back area and will gradually eliminate the annoying bra bulge. The best part is that it’s safe, cheap, and pain-free comparatively to all the other methods you can find on the market.

10. Lifestyle Changes

As they say, everything starts with the right mindset, and changing your lifestyle is exactly the mindset you need to set. Losing weight and maintaining is more like an on-going process rather than something you do once or twice in your life.

Hence, if you start to make the right healthy habits you can surely lift the chances of ever having body insecurities. To do this, gradually start making the following changes:

Practice your posture: practicing posture not only makes you look taller but will dramatically reduce the appearance of fat hanging out in the sides of your back.

Be more physically active: instead of taking your car to small distances, like dropping your kids to school or going to your office that is a few kilometers away, either walk on foot or invest in a good cycle to amp up your physical game.

Quit Smoking: smoking can have the most negative impact on your weight. If you smoke, consult a doctor or try doing a nicotine detox to get rid of your deadly addiction.


If you’ve reached here, you’re all set to embark on your weight loss journey. Bookmark this post or make a list of all the things you need to do to achieve your ideal body shape.

In the meantime, opt for clothes that will divert attention from your upper back fat. It could be shirts with V-necks and color-blocked dresses along with jackets or accessories to bring focus on your best features.

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Under training to become your personal trainer of choice. If Nelson is not busy producing awesome content to improve your mental, physical health and wellbeing, he’s probably sweating it out at the gym or watching Arsenal break hearts. A salesman and digital marketer , an avid reader, plays tennis and adventurous. He’s a disciple of self-development and follows everything fitness religiously.

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