Accumulation of fat on the back: how to eliminate –

Excess fat on the back is a nuisance for many people. Several can be the causes of the issue, and unfortunately we cannot change many of them (genetics is an example). But the good news is that some eating and training habits can help to reduce the region!

MAIN CAUSES OF FAT ON THE BACK

The nutrition doctor Dr. Cristiane Coelho, a member of the Associação Brasileira de Nutrologia (ABRAN) and the International Colleges For The Advancement Of Nutrition (ICAN), explains that there are many factors that cause fat to be stored more in the back.

The first of them has to do with our food, of course. “When rich in refined carbohydrates, sugars and fats, it starts to exert an inflammatory state, enhancing the accumulation of fat and also increasing the difficulty of using it as a source of energy”, he says.

And if you stop practicing exercises or skip training your back frequently (we’re watching, see?), it only contributes to worsening the problem, since we have a smaller number of energy expenditure receptors both in the region and in the abdomen. That’s why these two places are the first to increase when we gain weight.

Finally, smoking, genetic inheritance and hormonal issues also influence. “The increase in cortisol in cases of daily stress and tension impairs the proper functioning of the body and maintains a strong relationship with the increase in fat, especially in women”, adds the expert.

FOOD TIPS TO END THE FAT ON THE BACK

The diet to get rid of excess fat, be it on the back or any other part of the body, has to be balanced in calories. In addition to being rich in fiber, with many whole grains, vegetables, fruits, vegetables and legumes.

The doctor also highlights the importance of minerals such as zinc, magnesium and calcium, which can be found in fish, oilseeds, green leaves, milk and derivatives. Fats can (and should!) be included in the menu, as long as they are of good quality – omega-3 (salmon and cold water fish) and the monounsaturated type (extra virgin olive oil, avocado and chestnuts).

“And yet, without a doubt, there must be the presence of low-fat proteins, seen both in lean meats (such as chicken) and in red meats or in the mixture of beans, cereals and seeds for supporters of a food-free diet. of animal origin”, he says.

Also bet on so-called anti-inflammatory foods, as they “participate in the process of synthesizing free radicals and leave cells free for a more organic action, free of inflammation.”

Other expert tips include:

Stress management; Regular workouts; Quality sleep (between six and eight hours a night); Control of hormones; Massages (when possible) that stimulate the functioning of cells in the region.

TRAINING FOR THE BACK

1

CURVED PAD

Standing, keep your feet slightly apart and parallel. Bend your hips to a 45° angle, but keep your spine straight and your elbows slightly bent. Hold a dumbbell in each hand in front of your body, and during the movement, raise them to shoulder height.

two

UNILATERAL ROW ON THE BENCH

On a bench, support one side of the body (hands and knees). The other foot should be supported on the floor and the other arm stretched out at the side of the body, with the hand holding a dumbbell.

Remember to contract your abs and keep your spine straight. For the movement, bend your arm and bring it in line with your body. Return slowly.

3

CRUCIFIX ON THE BENCH

Lie down on a bench with your stomach up. Hold a dumbbell in each hand and bring the weights above your chest with your arms almost fully extended. Open your arms slowly and lower the accessories to the shoulder line. Do not take your head off the bench during the movement.

4

FLEXION

Start in a high plank position. Your hands should be flat on the floor and shoulder-width apart (or slightly wider). Remember to contract your abs and keep a straight line with your body. Bend your elbows and lower your chest until it almost touches the floor. Return.