{"id":16001,"date":"2021-01-19T20:29:37","date_gmt":"2021-01-19T20:29:37","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=16001"},"modified":"2025-08-28T21:52:01","modified_gmt":"2025-08-28T21:52:01","slug":"lower-back-fat","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/lower-back-fat\/","title":{"rendered":"Lower-Back Fat: 6 Lifestyle Changes That Make a Difference"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#What_Causes_Lower-Back_Fat\" >What Causes Lower-Back Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#6_Lifestyle_Changes_for_Reducing_Lower-Back_Fat\" >6 Lifestyle Changes for Reducing Lower-Back Fat<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#1_Always_Choose_Whole_Over_Processed_Foods\" >1. Always Choose Whole Over Processed Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#2_Incorporate_Strength_Training_Into_Your_Workout_Routine\" >2. Incorporate Strength Training Into Your Workout Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#3_Taking_Advantage_of_HIIT_Workouts_for_Time-Efficient_Fat_Burning\" >3. Taking Advantage of HIIT Workouts for Time-Efficient Fat Burning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#_4_Practice_Mindful_Eating\" >\u00a04. Practice Mindful Eating<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#5_Get_Enough_Quality_Sleep\" >5. Get Enough Quality Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#6_Practice_Stress_Management_Techniques\" >6. Practice Stress Management Techniques<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#What_causes_fat_on_the_lower_back\" >What causes fat on the lower back?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#How_can_I_get_rid_of_lower-back_fat\" >How can I get rid of lower-back fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#Is_lower-back_fat_stubborn\" >Is lower-back fat stubborn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#Is_it_normal_to_have_a_little_back_fat\" >Is it normal to have a little back fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#Can_you_lose_back_fat_quickly\" >Can you lose back fat quickly?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#How_can_males_get_rid_of_lower-back_fat\" >How can males get rid of lower-back fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Love handles, muffin tops, or that annoying extra padding &#8211; whatever you call them, we all know they&#8217;re a pesky problem. As well as being an unwelcome addition to your silhouette, they can lead to discomfort and even health issues down the line.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">So getting rid of lower-back fat is more than just a vanity project. In addition to looking and feeling better, lowering your body fat percentage can significantly improve your overall health. Research has shown that people who maintain a healthy body weight have fewer health risks (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/acel.12207\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what exactly should you do to get rid of lower-back fat? Should you go on a strict diet, hit the gym every day, or perhaps start chugging lemon juice? Certainly not. We never recommend extreme measures as they are neither sustainable nor healthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to discover 6 simple, sustainable lifestyle changes that can make a world of difference.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Lower-Back_Fat\"><\/span><b>What Causes Lower-Back Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lower-back fat has the same cause as fat on any other part of the body &#8211; consuming more calories than you burn. When you eat too many calories than your body requires, your body will store them as fat after an excess intake over an amount of time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK235013\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This accumulated fat leads to weight gain and can result in excess back fat. However, genetics can also play a role in determining where your body tends to store fat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-28.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">So, let&#8217;s say your body has a predisposition to storing fat in the lower-back area, you&#8217;ll notice that your love handles seem to stick around no matter what you do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For someone else, the excess fat may be stored in their arms, thighs, or belly. But don&#8217;t worry &#8211; while genetics do play a role, there are still plenty of lifestyle changes you can make to target lower-back fat and improve your overall body composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, let\u2019s look at some solutions. If lower-back fat is caused by consuming more calories than you burn, the obvious solution is to create a <a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-meal-plan\/\">calorie deficit<\/a>. This can be done through a combination of diet and exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In theory, tracking your calorie intake and burning more calories through exercise should lead to weight loss, including in the lower-back area. However, it&#8217;s not always that simple.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Life sometimes gets in the way, and we may not always be able to stick to a strict calorie limit or exercise routine. This is where these 6 lifestyle changes come in &#8211; they\u2019re practical, sustainable and can make all the difference when it comes to reducing lower-back fat.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat\">start transforming your life now! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Lifestyle_Changes_for_Reducing_Lower-Back_Fat\"><\/span><b>6 Lifestyle Changes for Reducing Lower-Back Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In dealing with lower-back fat, we&#8217;re emphasizing the need for lifestyle changes instead of quick fixes. This is because weight loss and body composition are long-term goals that require consistent effort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 6 lifestyle changes you can implement to reduce lower-back fat:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"1_Always_Choose_Whole_Over_Processed_Foods\"><\/span><b>1. Always Choose Whole Over Processed Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole foods are those that are minimally processed and closest to their natural form, such as fruits, vegetables, <a href=\"https:\/\/betterme.world\/articles\/lean-meats-for-weight-loss\/\">lean meats<\/a>, and whole grains. These types of foods are rich in nutrients and tend to be lower in calories than processed foods such as chips, cookies, and other highly processed snacks (<\/span><a href=\"https:\/\/www.bhf.org.uk\/informationsupport\/heart-matters-magazine\/nutrition\/whole-foods\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eating whole foods can help you stay within your daily calorie limit while providing your body with the necessary nutrients for proper functioning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This can also help reduce cravings and prevent overeating, leading to a lower overall calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a more specific example, taking Jane and Sarah as an example. They both have a daily calorie limit of 1,500 calories that they can either spend on whole foods or ultra-processed foods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jane chooses to have a 150-calorie cookie as her snack, while Sarah opts for a piece of fruit with the same calorie count. Apart from calories, Jane&#8217;s snack provides zero nutritional value compared to the fiber and vitamins in Sarah&#8217;s fruit, which also keeps her feeling full for longer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Extrapolating this example to all meals and snacks, you can see how choosing whole over processed foods can make a big difference in reducing lower-back fat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat\"> <img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"2_Incorporate_Strength_Training_Into_Your_Workout_Routine\"><\/span><b>2. Incorporate Strength Training Into Your Workout Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While any form of exercise is beneficial for overall health, strength training has been proven to be particularly effective in reducing body fat (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">), including lower-back fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This type of exercise helps build lean muscle mass, which leads to an increase in metabolism and greater calorie burn, even when you\u2019re at rest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common misconception for weight loss is that you need to target a specific area with exercises for lower-back fat. However, spot reduction is a myth, and fat loss occurs throughout the body, not just in one area. However, when it comes to strength training for muscle development, it\u2019s important to work all the muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, this doesn&#8217;t mean you shouldn&#8217;t include exercises for lower-back fat and love handles in your routine. In fact, strengthening and toning the muscles in that area can help improve your overall body composition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating exercises such as back extensions, supermans, <a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-burpees-burn\/\">burpees<\/a>, and push-ups into your lower-back fat workout routine can help build muscle in the lower-back area and contribute to reducing overall body fat. (<\/span><a href=\"https:\/\/www.menshealth.com\/fitness\/a19538914\/lose-belly-fat-two-exercises\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So instead of solely focusing on cardio workouts for weight loss, make sure you incorporate strength training into your routine for maximum fat-burning results.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"3_Taking_Advantage_of_HIIT_Workouts_for_Time-Efficient_Fat_Burning\"><\/span><b>3. Taking Advantage of HIIT Workouts for Time-Efficient Fat Burning<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High-Intensity Interval Training (HIIT) has gained popularity in recent years due to its efficiency and effectiveness. This type of workout involves alternating between short bursts of high-intensity exercises and brief rest periods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">HIIT workouts<\/a> can help burn more fat than traditional steady-state cardio exercises such as running or cycling (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jobe\/2011\/868305\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes HIIT a great option for those who have limited time and still want to see results in reducing lower-back fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It should be noted that HIIT is more about the how than the what, which means you can choose any exercises you like for this type of workout. As long as you alternate between high-intensity and rest periods, you&#8217;ll see results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-1.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_4_Practice_Mindful_Eating\"><\/span><b>\u00a04. Practice Mindful Eating<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/mindful-eating\/\">Mindful eating<\/a> involves placing more emphasis on your body&#8217;s hunger and fullness cues, as well as paying attention to the taste, smell, and texture of your food. This can help prevent mindless snacking and overeating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556586\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">), which can contribute to lower-back fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By taking the time to truly savor and enjoy your meals, you may find you feel more satisfied with smaller portions. This can lead to a lower overall calorie intake, which makes it easier to create a calorie deficit for weight loss.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Get_Enough_Quality_Sleep\"><\/span><b>5. Get Enough Quality Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not getting enough quality sleep has been linked to weight gain and higher body mass. This is because a lack of sleep can disrupt the hormones that control appetite and metabolism, which makes it more difficult to lose weight (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/14\/8\/1549\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, being tired can lead to decreased motivation for exercise and unhealthy food choices. You should strive for 7-9 hours of quality sleep each night for optimal health and a lower body fat percentage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep hygiene, as defined by professionals, involves creating a bedtime routine and environment that is conducive to quality sleep (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4400203\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turning off screens an hour before bedtime<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your bedroom dark and cool<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoiding caffeine and heavy meals close to bedtime<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using relaxation techniques such as deep breathing or meditation to promote sleep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Establishing a consistent sleep schedule<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Avoiding alcohol and nicotine close to bedtime<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Practice_Stress_Management_Techniques\"><\/span><b>6. Practice Stress Management Techniques<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chronic stress can also have negative effects on weight, body composition, and overall health (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2352154616300183\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It can lead to emotional eating and cravings for unhealthy foods.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-13.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">It also causes an increase in cortisol levels, a hormone that has been linked to increased abdominal fat storage (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13679-018-0306-y\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To combat stress:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Practice regular physical activity, which has been shown to reduce stress levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incorporate relaxation techniques such as yoga, meditation, or deep breathing into your routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prioritize self-care and find healthy ways to cope with stress, such as talking to a therapist or spending time doing activities you enjoy.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This guide with Upper-Back Stretches has a number of exercises you can do to help relieve tension in your upper back and de-stress.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/exercises-to-strengthen-lower-back-and-core\/\"><i>10 Exercises To Strengthen Lower Back and Core<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat\"> <img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/imagephone-1920x1200-2.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_causes_fat_on_the_lower_back\"><\/span><strong>What causes fat on the lower back?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The main causes of lower-back fat include a combination of genetics, overall body fat percentage, and lifestyle factors such as diet and exercise.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some individuals may have a genetic predisposition to store more fat in their lower-back area, while others may accumulate fat there due to an unhealthy diet and lack of physical activity.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_get_rid_of_lower-back_fat\"><\/span><strong>How can I get rid of lower-back fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best way to lose lower-back fat is to exercise regularly, eat a healthy and balanced diet, and adopt lifestyle changes such as getting enough quality sleep and managing stress levels (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/fat-loss\/a29202869\/how-to-get-rid-back-fat\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating strength training exercises that target the entire body, including the lower-back area, can also help reduce total body fat and, in turn, fat in that region.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This Lower-Back Calisthenics Guide has provided various tips and techniques for reducing lower-back fat, including bodyweight exercises that you can do at home.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_lower-back_fat_stubborn\"><\/span><strong>Is lower-back fat stubborn?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Lower-back fat can be stubborn, but it is not impossible to reduce. You may struggle to see results in that area if you don\u2019t follow a consistent exercise routine and maintain a calorie deficit through diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check the following areas to ensure you are on the right track:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Check that you&#8217;re actually in a calorie deficit &#8211; track your food intake using a calorie-tracking app.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Watch out for hidden calories in your diet, such as those that are found in sugary drinks and processed foods.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Re-evaluate your exercise routine &#8211; are you incorporating both cardio and strength training?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to give yourself enough time to see results &#8211; weight loss takes time and consistency.<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_normal_to_have_a_little_back_fat\"><\/span><strong>Is it normal to have a little back fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is completely normal to have a little back fat. Everyone&#8217;s body stores fat differently and some individuals may naturally carry more weight in their lower-back area. It\u2019s important to focus on overall health and body composition, rather than striving for a specific appearance.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_lose_back_fat_quickly\"><\/span><strong>Can you lose back fat quickly?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It\u2019s important to lose back fat in a healthy, sustainable way. Crash diets or extreme exercise regimens are not recommended as they can be harmful to your overall health and may result in weight gain in the long term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We recommend incorporating a combination of HIIT workouts, mindful eating, and stress management techniques to achieve optimal and sustainable results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_males_get_rid_of_lower-back_fat\"><\/span><strong>How can males get rid of lower-back fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Getting rid of lower-back fat as a male follows the same principles as that for females. Focus on creating a calorie deficit through diet and regular exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">), particularly strength training exercises that target the whole body, including the lower-back area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, incorporating HIIT workouts can help with fat loss and muscle building (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jobe\/2011\/868305\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), which can lead to a more toned appearance. Remember to also prioritize quality sleep and stress management techniques in order to see optimal results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this Calisthenics Back Workout for inspiration and ideas for exercises targeting the lower-back area.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To summarize, incorporating a combination of whole foods, strength training, HIIT workouts, mindful eating, quality sleep, and stress management techniques can help get rid of lower-back fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By making small changes to your daily habits and staying dedicated to a <a href=\"https:\/\/betterme.world\/articles\/10-tips-for-a-healthy-lifestyle\/\">healthy lifestyle<\/a>, you&#8217;re more likely to see long-term results and improve your overall health and well-being.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Love handles, muffin tops, or that annoying extra padding &#8211; whatever you call them, we all know they&#8217;re a pesky problem. As well as being an unwelcome addition to your silhouette, they can lead to discomfort and even health issues down the line. So getting rid of lower-back fat is more than just a vanity [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77048,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[142,75],"tags":[],"coauthors":[45],"class_list":["post-16001","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-back-workouts","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lower-Back Fat: 6 Lifestyle Changes That Make a Difference - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 LOWER BACK FAT \u27a4 is caused by several factors, such as genes, age, and health conditions. Find out the lifestyle changes that will help you shed this unwanted fat.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/lower-back-fat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lower-Back Fat: 6 Lifestyle Changes That Make a Difference\" \/>\n<meta property=\"og:description\" content=\"\u2605 LOWER BACK FAT \u27a4 is caused by several factors, such as genes, age, and health conditions. Find out the lifestyle changes that will help you shed this unwanted fat.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/lower-back-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-28T21:52:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Lower-Back-Fat_-6-Lifestyle-Changes-That-Make-a-Difference-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/lower-back-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/lower-back-fat\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f84d0e91f314d42c67868e865c9dac67\"},\"headline\":\"Lower-Back Fat: 6 Lifestyle Changes That Make a Difference\",\"dateModified\":\"2025-08-28T21:52:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/lower-back-fat\/\"},\"wordCount\":1602,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/lower-back-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Lower-Back-Fat_-6-Lifestyle-Changes-That-Make-a-Difference-1.png\",\"articleSection\":[\"Back Workouts\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Love handles, muffin tops, or that annoying extra padding - whatever you call them, we all know they're a pesky problem. As well as being an unwelcome addition to your silhouette, they can lead to discomfort and even health issues down the line.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So getting rid of lower-back fat is more than just a vanity project. In addition to looking and feeling better, lowering your body fat percentage can significantly improve your overall health. Research has shown that people who maintain a healthy body weight have fewer health risks (<\/span><a href=\\\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/acel.12207\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But what exactly should you do to get rid of lower-back fat? Should you go on a strict diet, hit the gym every day, or perhaps start chugging lemon juice? Certainly not. We never recommend extreme measures as they are neither sustainable nor healthy.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on to discover 6 simple, sustainable lifestyle changes that can make a world of difference.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Causes Lower-Back Fat?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Lower-back fat has the same cause as fat on any other part of the body - consuming more calories than you burn. 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Find out the lifestyle changes that will help you shed this unwanted fat.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/lower-back-fat\/","og_locale":"en_US","og_type":"article","og_title":"Lower-Back Fat: 6 Lifestyle Changes That Make a Difference","og_description":"\u2605 LOWER BACK FAT \u27a4 is caused by several factors, such as genes, age, and health conditions. Find out the lifestyle changes that will help you shed this unwanted fat.","og_url":"https:\/\/betterme.world\/articles\/lower-back-fat\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-08-28T21:52:01+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Lower-Back-Fat_-6-Lifestyle-Changes-That-Make-a-Difference-1-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/lower-back-fat\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/lower-back-fat\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f84d0e91f314d42c67868e865c9dac67"},"headline":"Lower-Back Fat: 6 Lifestyle Changes That Make a Difference","dateModified":"2025-08-28T21:52:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/lower-back-fat\/"},"wordCount":1602,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/lower-back-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Lower-Back-Fat_-6-Lifestyle-Changes-That-Make-a-Difference-1.png","articleSection":["Back Workouts","Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Love handles, muffin tops, or that annoying extra padding - whatever you call them, we all know they're a pesky problem. As well as being an unwelcome addition to your silhouette, they can lead to discomfort and even health issues down the line.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=lower_back_fat\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">So getting rid of lower-back fat is more than just a vanity project. In addition to looking and feeling better, lowering your body fat percentage can significantly improve your overall health. Research has shown that people who maintain a healthy body weight have fewer health risks (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/acel.12207\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But what exactly should you do to get rid of lower-back fat? Should you go on a strict diet, hit the gym every day, or perhaps start chugging lemon juice? Certainly not. We never recommend extreme measures as they are neither sustainable nor healthy.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on to discover 6 simple, sustainable lifestyle changes that can make a world of difference.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Causes Lower-Back Fat?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Lower-back fat has the same cause as fat on any other part of the body - consuming more calories than you burn. When you eat too many ca ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/lower-back-fat\/","url":"https:\/\/betterme.world\/articles\/lower-back-fat\/","name":"Lower-Back Fat: 6 Lifestyle Changes That Make a Difference - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/lower-back-fat\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/lower-back-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/Lower-Back-Fat_-6-Lifestyle-Changes-That-Make-a-Difference-1.png","dateModified":"2025-08-28T21:52:01+00:00","description":"\u2605 LOWER BACK FAT \u27a4 is caused by several factors, such as genes, age, and health conditions. 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