Blog Weight Loss Here’s How To Get Rid Of Back Rolls for Good

Here’s How To Get Rid Of Back Rolls for Good

Back rolls, love handles, muffin tops – whatever you may call them, is a source of frustration for many of us. They sneak up on us, refusing to budge no matter how many crunches we do or salads we eat. 


But what if I told you that there’s a sensible way to say goodbye to these stubborn fat deposits for good? It might sound too good to be true, but it’s not. With the right combination of effective exercises, a balanced diet, and a commitment to consistency, eliminating back rolls is entirely achievable. 

In this blog post, we will explore a comprehensive guide packed with proven strategies designed to help you get rid of back rolls for good. We’ll dive into the science behind fat loss, provide actionable exercise tips, and offer advice on the diet modifications that can accelerate your results. 

So, if you’re ready to bid farewell to back rolls, keep reading – your journey to a more confident and healthier you happens now.

What Causes Back Fat Rolls?

Understanding the root cause of back fat rolls is the first step towards effectively combating them. Many factors can contribute to the accumulation of fat in this particular area, including genetics, diet, lifestyle choices, and certain medical conditions. 

In the following section, we’ll look into these factors with greater detail to provide a better understanding of why back fat rolls develop and what we can do to prevent them.

Not Enough Exercise aka a Sedentary Lifestyle

A sedentary lifestyle is one of the most common causes of back fat rolls. This simply means living a life with little to no physical activity. When we lead sedentary lives, our bodies do not get the necessary movement, which can lead to an energy imbalance, resulting in the accumulation of body fat (3). 

Plus, sitting or lying down for long periods can cause the muscles in our back and core to weaken, reducing their ability to burn fat effectively. Over time this can also lead to the accumulation of fat in areas such as the back.

Eating too Much Of The Wrong Foods

Poor eating habits are another major contributor to back fat. Consuming an excess of ultra-processed foods, which are energy-dense and nutrient-poor, such as fast food, sugary drinks, and processed snacks, can lead to weight gain all over the body, including the back (3). 

On the other hand, not consuming enough of the essential nutrients can also contribute to back fat, as your body needs a balanced diet to function optimally and maintain a healthy weight.

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Lack of Targeted Exercise

While it’s true that you can’t spot reduce fat, lack of targeted exercise can still contribute to back fat. 

Regularly incorporating exercises that target the back muscles into your routine can help tone these muscles, making your back appear leaner and more defined.

Without these exercises, your back muscles may lack definition, leading to the appearance of back fat rolls.

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As we age our metabolism naturally slows down, making it harder for us to burn calories and fat  (1). This, combined with hormonal changes that can affect where fat is stored in the body, can lead to an increase in back fat as we get older. It’s important to adjust your diet and exercise routine as you age to help combat this.


Genetics also plays a role in where fat is distributed on your body (7). Some people are genetically predisposed to carry extra weight in certain areas, including the back. 

While you can’t change your genetics, understanding this can help you tailor your fitness and nutrition plans to better manage your weight and body composition.


Stress can indirectly contribute to back fat by affecting your eating and exercise habits. When we’re stressed, we’re more likely to reach for comfort foods and less likely to have the energy or motivation to exercise. 

Additionally, stress can disrupt sleep, which can negatively impact metabolism and appetite regulation, potentially leading to weight gain (7).

Lack of Sleep

Speaking of sleep, lack of it can also contribute to back fat (6). When we don’t get enough sleep, our bodies produce more of the hormone ghrelin, which stimulates appetite, and less of the hormone leptin, which signals fullness. 

This can lead to overeating and weight gain. Plus, when we’re tired we’re less likely to have the energy to exercise.

Hormonal Imbalances

Finally, hormonal imbalances can lead to weight gain and fat storage in areas like the back. 

Conditions like polycystic ovary syndrome (PCOS), menopause, and thyroid disorders can affect your body’s hormone balance, which can influence where fat is stored in your body (5).

If you suspect a hormonal imbalance may be contributing to your back fat, it’s worth speaking to a healthcare provider for advice.

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get rid of back rolls fast

Do Back Rolls Go Away?

Yes, back rolls can go away with the right approach to diet and exercise. Some lifestyle adjustments and fashion choices can also help to improve the appearance of this area. 

That said, the time it takes to get rid of back fat rolls can vary greatly from person to person. This largely depends on how overweight you are, how effective your exercise and diet plans are, as well as any underlying medical conditions that may be contributing to weight gain. 

Back rolls, much like other areas of body fat, can be stubborn and challenging to eliminate. 

Our bodies are designed to store fat as a survival mechanism, and everyone carries fat differently due to factors such as genetics, age, and hormonal balance. 

For some the back may be one of the first places the body stores excess fat, while for others, it may be the last. That’s why you might notice improvements in other areas of your body before seeing changes in your back.

Also, the notion of spot reduction – the idea that you can target fat loss in a specific area of your body – is largely a myth. When you lose weight, you can’t control which areas of your body shed fat first. Your body decides where to take fat from and in what order. And, since we can’t see our backs in the day-to-day, it can feel like progress is slower in this area.

Read more: 28-Day Weight Loss Challenge: Sculpt Your Body in Less than a Month.

How Do You Lose Back Rolls Fast (8 Step Approach)

Losing back rolls fast is a goal many people share. It requires a consistent and dedicated approach that combines targeted exercises, dietary changes, and lifestyle modifications. Here’s an 8-step approach to help you get rid of back rolls fast.

Step 1: Incorporate Targeted Exercises

One of the best ways to get rid of back rolls is to include exercises that specifically target the back muscles in your workout routine. The lat pull-downs, cable pull downs, single arm row, and Russian twists are among the most effective exercises for back fat. 

These exercises help strengthen and tone the back muscles, making them appear leaner and more defined. 

Here is an example of a back fat workout that you can incorporate into your fitness routine. 

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1. Lat Pull Downs


  1. Position yourself on the lat pull down machine with your knees under the pads.
  2. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width.
  3. Pull the bar down in front of you, aiming to touch your chest.
  4. Pause at the bottom of the movement, squeezing your shoulder blades together.
  5. Slowly extend your arms back up to the starting position. 
  6. Repeat.

Sets and Reps: 3 sets of 12 reps.

2. Cable Pull Downs


  1. Stand in front of a high pulley with a rope attachment.
  2. Grasp the rope with both hands and pull it towards your body, keeping your elbows close to your sides.
  3. Continue pulling until your hands reach your thighs, then slowly return to the starting position.
  4. Keep your back straight and your core engaged throughout the movement.
  5. Repeat.

Sets and Reps: 3 sets of 12 reps.

3. Single Arm Row


  1. Stand next to a bench with a dumbbell in one hand.
  2. Place your opposite knee and hand on the bench for support.
  3. Keeping your back straight, pull the dumbbell  to your hip .
  4. Pause at the top of the movement, then slowly lower the dumbbell back to the starting position.
  5. Complete all reps on one side before switching to the other side.
  6. Repeat.

Sets and Reps: 3 sets of 12 reps on each side.

4. Russian Twists


  1. Sit on the floor with your legs bent, feet lifted, and your torso leaned back to form a V shape with your body.
  2. Hold a dumbbell with both hands in front of your chest.
  3. Twist your torso to one side, bringing the dumbbell towards the floor on that side.
  4. Twist your torso to the other side, bringing the dumbbell towards the floor on that side.
  5. Continue alternating sides.
  6. Keep your back straight and your core engaged throughout the movement.
  7. Repeat.

Sets and Reps: 3 sets of 12 reps on each side.

exercises to get rid of back rolls

Step 2: Include Cardio in Your Routine

Cardiovascular exercise is crucial when it comes to burning calories and reducing overall body fat. To get rid of lower back rolls, incorporate high-intensity interval training (HIIT) into your routine (2). 

This type of cardio alternates between intense bursts of activity and fixed periods of less intense activity or even complete rest. Exercises like running, biking, swimming, and jumping rope are excellent for HIIT.

Step 3: Reduce Your Calorie Intake

A Calorie deficit is necessary for successful weight loss. If you’re struggling to shed the back rolls fast, try reducing your calorie intake. Start by cutting out sugary drinks and processed snacks and then replace them with nutrient-dense foods such as fruits, vegetables, and whole grains (4). 

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Step 4: Maintain a High-Protein Diet

Protein is essential for muscle growth and repair. When it comes to burning fat and losing weight, eating enough protein keeps you feeling full longer, which can help control overeating (6). 

Below are some excellent sources of protein that you should consider incorporating into your back fat loss diet:

  • Lean Meats: Lean meats like chicken breast, turkey, and lean cuts of beef or pork are packed with protein and can help support muscle growth and fat loss.
  • Fish: Protein-rich fish like salmon, tuna, and mackerel also provide beneficial omega-3 fatty acids.
  • Eggs: Whole eggs are nutrient-dense, containing an array of essential nutrients required by the human body. They are particularly high in protein.
  • Dairy Products: Low-fat dairy products like milk, cheese, and yogurt are good sources of protein. Greek yogurt, in particular, is a great source because it also contains probiotics.
  • Legumes: Legumes and beans are rich in protein and fiber, which can help you feel full and satisfied.
  • Nuts and Seeds: Nuts and seeds, including almonds, pistachios, chia seeds, and flax seeds, are high in protein and healthy fats.
  • Quinoa: Quinoa is a grain that is high in protein and contains all of the essential amino acids.
  • Tofu and Edamame: For those who follow a vegetarian or vegan diet, tofu and edamame are excellent sources of protein.
  • Protein Shakes: Protein shakes can be a convenient way to increase your protein intake, especially post-workout when your body needs it the most.

Step 5: Stay Hydrated

Drinking plenty of water will aid digestion and help flush toxins from your body. It can also help keep you feeling satisfied, reducing the likelihood of overeating (8). Aim to drink at least eight glasses of water a day.

Step 6: Limit Sugar and Processed Foods

Limiting the intake of sugar and processed foods is another step towards losing back fat. These foods often contain empty calories that can lead to weight gain. Instead, focus on eating whole, nutritious foods like fruits, vegetables, and whole grains (4).

Step 7: Get Plenty of Sleep

Sleep plays a vital role in maintaining a healthy weight. Lack of sleep can disrupt your metabolism and increase your appetite, leading to weight gain (7). Make sure you’re getting at least seven to eight hours of sleep per night.

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Step 8: Manage Stress

High levels of stress can lead to weight gain, including in the back area (7). Find healthy ways to manage stress, such as yoga, meditation, or deep-breathing exercises. Regular physical activity can also help reduce stress levels.

Step 9: Stay Consistent

The final and perhaps most important step is consistency. The best way to get rid of back rolls is to stick with your workout and nutrition plans consistently over time. Remember, losing back fat requires patience and dedication. Quick fixes may be tempting, but lasting change comes from making sustainable lifestyle adjustments.

get rid of lower back rolls

Frequently Asked Questions 

Do Tight Bras Cause Back Fat?

Wearing a tight bra can’t directly cause back fat, but it can make it appear more pronounced. Tight-fitting bras push your body’s fat cells into an unnatural shape, causing bulges and rolls to form in certain areas of the back. To avoid this, make sure you wear a properly fitted bra that doesn’t cut into your skin or cause any discomfort. 

Why Am I Skinny But Have Back Rolls?

Back rolls can occur even if you’re skinny because of genetics. You might naturally store more fat in the back. This means you can appear quite thin in other areas while still having back fat.

Your age, hormonal balance, and lifestyle factors like stress and sleep can influence your body composition. For instance, high levels of stress and poor sleep quality have been linked to increased abdominal fat storage. 

Similarly, as we age, we tend to lose muscle mass and gain fat, a process that can lead to the development of back rolls even if you’re otherwise skinny.

Why Is It Hard To Lose Back Fat?

For some people, the back is a primary area for fat storage, and it can be one of the last places where fat loss occurs when they start to lose weight. Another reason why back fat loss may be challenging is people often overlook their backs when exercising, focusing more on the areas of the body they can see easily, like the stomach, arms, and legs. 

The Bottom Line 

Getting rid of back fat might seem challenging, but it’s not impossible. With a combination of regular, targeted exercises, a balanced diet, and overall lifestyle changes, you can work towards a leaner, more toned back. 



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Energy Metabolism and Aging (2021,
  2. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol (2019,
  3. Obesity and overweight (2021,
  4. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance (2021,
  5. Polycystic ovarian syndrome (PCOS) (2019,
  6. The role of protein in weight loss and maintenance (2015,
  7. What causes obesity & overweight? (2021,
  8. Yes, drinking more water may help you lose weight (2020,
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