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Back off Back Fat or the Ole’ Lady Gets It

Kymberly Williams-Evans, MA and Alexandra Williams, MA

Dear Fun and Fit:

Yikes!  What do I do for the ole’ lady back????  I have love handles in the back area.  I know I need to lose a few pounds but this is a big problem area for me!!

Terry in Santa Barbara

Back Fat Love Handles

K: Not loving back fat and love handles eh? Trying to get a handle on them, eh? Wanting to get back at your back fat after all these years eh? Think I’m stalling, hoping a good answer will come to me, eh? Well, for a low low price apparently you can buy green tea which will solve all fat problems. I saw it on the internet so it must be true. I think you rub stinky leaves on yourself and food runs away from you. The skinny on back fat is that it’s fat like all other fat. And like all stored fat, you cannot nuke it or spot reduce.You must reduce overall body fat through cardio and resistance training. Where you hold extra insulation is genetically predisposed. So it could be that you are thin-looking everywhere else with your mom and dad having set you up for life with back fat as the preferred storage area.

Now if you want to get a rebate on those green tea leaves, for a medium to high price I will create advice that trains your back fat to move around to the front and enhance your cleavage. Or we can hire someone to stand behind you and shove any back fat forward and up. So Double D-elightful eh?

A: Time for some higher math to create lower fat. One pound of body fat equals 3,500 kcals (calories). To lose one pound of fat, you will have to burn 3,500 kcals. You can do this by eating less and/or moving more. Or you could just drive those extra pounds to a deserted country road and toss them out of the car. Sadly, they have a way of finding their way home! Back to math class–A realistic, sustainable way to get rid of that bad-girl back-fat is to create a 500-kcal deficit per day. 500 kcals X 7 days in a week = 1 pound of fat forever left in the country. That may sound slow, especially if you have more than one pound to lose, but it is still a lot quicker than it took you to put it on, am I right?

K: As you move to caloric deficit and therefore overall fat reduction, spend some dedicated time strength training your upper and middle back muscles. Not only will you develop lean, defined back muscles that will show through once the overall fat is lowered, but also you will no doubt enhance your posture. Good posture always drops a few visual pounds. Key word there was “visual.”

By the way, you can save yourself that lonely country drive Alexandra mentions if you simply give the back fat you found back to the ole’ lady. We’ll back you up that you are too young for old lady fat.

Readers: What is your secret source of fat frustration?  Where is the first place you find fat and the last place you lose it?

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8 Responses to Back off Back Fat or the Ole’ Lady Gets It

  1. Catherine July 20, 2010 at 10:50 am #

    Girls….I was a personal trainer waaaaaaaaaaay back in the 1980’s and I cannot believe that people still believe after all these years that there is a way to spot reduce fat. Sigh. If there was a way, believe me I would have found it (being a fitness pioneer and all….giggle)

  2. Brian Meeks July 20, 2010 at 4:38 pm #

    I have not done a very good job lately with exercise. But I do love math. So I better get back on the Wii and burn some calories! Great post.

  3. annie q. syed July 20, 2010 at 9:22 pm #

    This is a great post indeed. For once I have found a website that keeps it really. Some things like bone structure, the width of one’s hips, etc. ARE genetically predisposed. Being skinny doesn’t mean one is necessarily healthy etc.

    This was a very right-on article which I will email to some friends as well.



  4. Fun and Fit July 21, 2010 at 9:25 am #

    We love comments! And long walks on the beach, and dark chocolate, and money. Oh – got carried away. Catherine – we were with you in the 80’s pioneering the fashion of matching leg warmers to headbands. Go missy! Brian – loving math plus Wii work adds up to too much awesomeness for one workout. Annie – I am real. My twin is made up. Thanks for reading, commenting, and emailing to your friends. Tell them to send us questions via the website. Or else.

  5. Catherine July 21, 2010 at 1:25 pm #

    Forget the back fat there is something more pressing that spot reduction….

    Whaaaaaaaaaaaaaat! You are real and your twin is made up?????? Say it ain’t so. Alexandra or Kymberly who is the real girl?

    • Kymberly July 21, 2010 at 2:41 pm #

      Oh, fine. Alexandra really does exist. Sometimes I let her go out in public with me. Maybe I should have said, “my twin makes stuff up.” And she really is 8 minutes older. With less back fat… darn! Where’s my beanie?

  6. Catherine July 21, 2010 at 2:49 pm #

    phfew. i know you can afford all caps but i’m trying to save you some dough.

  7. philip ayad October 12, 2011 at 11:29 am #

    So long as the input exceeds the output, stored fat’ll always be a stubborn feind to get rid off, the solution for some will be to burn them by excercising, dieting, fasting or going on liquid food only.

    But for many it’ll have to be good old liposuction or slimming pills.
    philip ayad recently posted..What Sleep Can Do For Your SkinMy Profile

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