What should I eat to help me lose back fat?

– Nicole V.


I hear you, sister! Fat that bulges around the bra line or waistband on the backside is uncomfortable to say the least. The fat beneath the skin along the lumbar region isn’t always in proportion to the rest of the body’s subcutaneous fat and may create rolls if thick enough. Bodies with greater overall body fat tend to show more back fat, though it’s possible for someone with an acceptable body mass index (BMI) to be “skinny fat.” Remember that fat distribution among men and women is largely dictated by genetics and hormones.

Most research has been on reducing belly fat since it’s tied to a greater risk of chronic disease. A diet to specifically lose back fact does not exist. Targeting one area of fat, termed “spot reducing,” has long been deemed a fallacy. Dietary interventions will only have effect on back fat if accompanied by exercise. Together they produce metabolic changes in tissues all over the body. Along with a weight reduction diet, greater physical activity and specific exercises for the lumbar region may improve toning and definition.

These top diet tips work to improve body composition and overall health:

  • Get plenty of fiber (25-30gms) – whole grains, vegetables, legumes, fruits, and seeds
  • Avoid added sugars
  • Eat lean proteins – opt for fish and seafood vs. red meat, pork or dairy products
  • Choose unsaturated fats (and avoid trans fat) by adding nuts, plant oils or fish oils
  • Increase your fluid intake, but limit alcohol
  • Drink two to three servings of green tea per day


– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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