How To Lose Stubborn Back Fat (Fast results in 30 days)

Written by Tihomir Stefanov, M.S.(C), PT

| Published on

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Are you looking for ways to lose stubborn back fat? If so, you’re not alone. 

Many people struggle with the annoying bulge that accumulates in this area, regardless of how hard they work out or watch their diet. 

While getting rid of fat from specific parts of your body seems impossible, it is actually very achievable – as long as you understand how your body works and know how to tailor a strategy for success.

In this article, we’ll guide you through the basics of how to reduce back fat.

So if you’re ready to learn more about losing stubborn back fat and fat as a whole, let’s start by covering the fundamentals of fat loss!

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Why Do We Gain Fat?

It has long been known that the body needs a balanced intake of food and energy in order to remain at a healthy weight. 

This is called the “total daily energy expenditure (TDEE),” and it is measured in calories per day.

If we go above our TDEE (consume food in a surplus), we gain weight.

In simple terms, this means that people gain fat when they consume more calories than their body requires to maintain its body weight. 

Hormones, genes, and other factors are not responsible for weight gain – it is simply an imbalance in the equation of calories consumed versus calories expended through activity and metabolism. 

Fat Distribution

Body fat distribution is an important factor to consider when it comes to reducing back fat. 

Unfortunately, where our fat accumulates is determined by genetics – regardless of how hard you try, some people are more prone to storing fat in their back than in other areas. 

Be mindful that it may take time before you start seeing results in the area, but with patience and effort, you can make significant progress over time!

Spot Reducing Fat: Is It Possible?

So, yeah… some places of the body just store more fat than others.

So, if you want to know how to lose stubborn back fat quickly, I may have some bad news.

And that’s why spot-reducing body fat is a popular myth that many people wish were true. 

Unfortunately, it’s not possible to target specific areas of your body for weight loss. 

Contrary to what some people may believe, spot reductions do not work because when you exercise certain areas of the body, you are burning calories, which will lead to overall weight loss rather than fat being burned in the targeted area. 

Nevertheless, that does not mean you should entirely ditch exercises for that specific area – even more so, developing the musculature underneath the fat will only have benefits.

As the fat tissue is being burned, great muscular development is revealed!

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What Matters For Fat Loss?

For successful fat loss, what truly matters is creating a caloric deficit, consuming enough protein and fat, and having a plan that allows you to do both sustainably and consistently over time. 

Calorie deficits help your body burn more calories from fat than you store, and sufficient protein/fat intake helps regulate a variety of bodily functions, retain lean mass and ensure the body is getting all of the vital building blocks it needs. 

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Finally, having a plan that allows for sustaining these efforts is important to foster long-term results – be sure to establish realistic expectations for yourself and make sure to celebrate successes along the way!

Weight Loss: The Side Effects

Though we may view fat loss as something good for the body, it is actually a form of controlled starvation. 

A prolonged calorie deficit can lead to physical and mental side effects like fatigue, decreased immunity, nutrient deficiencies, and even hair loss. 

Therefore, it is important to understand the possible risks when engaging in weight loss programs and make sure to create sustainable habits that allow for healthy but gradual fat loss.

In our book, the two most dangerous side effects of dieting are metabolic adaptations and muscle loss.

Metabolic Adaptations

Metabolic adaptations occur when the body is in a state of calorie deficit. 

These adaptations include metabolic slowdown and increased efficiency of energy utilization, making it harder for the body to burn fat stores. 

In addition, our activity naturally decreases as the body drifts into a sort of lethargic state of being.

Essentially, the more you diet, the more you get back to baseline, and what once was a caloric deficit will eventually become maintenance.

Muscle Loss

Besides losing fat, water, and food weight, during a state of calorie deficit, the body may also lose muscle mass. 

This decrease in muscle can lead to decreased strength and athleticism, as well as a softer visual appearance overall.

Nevertheless, there are ways to mitigate both muscle loss and metabolic adaptations, so without further ado, let’s get into the sauce of this article – the actionable part!

3 Steps To Fat Loss

Fat loss is not achieved through a single supplement or exercise strategy. 

In fact, it takes consistency and dedication to the basics of healthy living for results to show. 

Eating nutrient-dense meals, doing regular physical activity, getting adequate sleep and managing stress are all essential for fat loss and improved health. 

Supplements and specific training methods may provide some benefits but should be used in conjunction with the basic principles of diet and exercise for the best results.

Let’s take a look at the 3 steps to fat loss, which will tell you how to lose stubborn back fat, but not only that! Also overall body fat.

1. Creating A Deficit

Obtaining fat loss and learning how to lose stubborn back fat requires creating a caloric deficit. 

However, a bigger deficit is not necessarily better, as large deficits may lead to metabolic adaptations and muscle loss occurring at a quicker rate. 

For this reason, it’s important to set a moderate calorie deficit of around 500 calories per day to yield a healthy weight loss of 1 lb/week.

To create a caloric deficit, you need to first calculate your TDEE, which we talked about earlier in this article.

Now, since TDEE is individual and many factors come into play, there are a variety of formulas for each factor.

These formulas are complex, but they are integrated into intuitive online calculators, such as the one over on

Another method is to simply multiply your body weight by 15.

Once you have that number, be it from the first or second method, you subtract 500 calories to arrive at your daily intake, required for fat loss.

Keep in mind, though – these methods of calculating TDEE are not 100% precise.

What this means is that you have to take the information with a grain of salt and strictly monitor your progress and adjust your diet as needed.

You’re not losing, nor gaining weight with the daily calories you calculated to be a deficit?
Well, it appears those are your maintenance calories, and you may have to reduce food intake, or increase exercise frequency, to create the deficit.

You’re losing more than 1 lbs/week, say, 3-4 lbs/week?

Well, that’s normal during the first week since you also lose water and food weight, but if it keeps on going after week one, you might as well increase food intake – otherwise, you’re risking experiencing the side effects of an aggressive deficit.

2. Meeting Macronutrient Requirements

Alright, you’ve calculated your daily calorie requirements to maintain and have subtracted to arrive at your deficit.

Now what?

The second step to achieving fat loss is calculating macronutrient intake. 

Generally, daily protein intake should be around 1g per lb of body weight, and daily fat intake should be around 0.40g per lb of body weight. 

This ensures that the body receives adequate amounts of protein and healthy fats for muscle and hormone maintenance while maintaining a calorie deficit.

Once you’ve calculated protein and fat, the rest of the calories can go to carbohydrates (yes, carbs!)

For instance, if you weigh 200 lbs and your caloric deficit forms at 2500 calories per day, you’d need 200g protein (800 calories) and 80g fat (720 calories) for a total of 1520 calories.

This means you have 980 calories remaining for carbohydrates.

Because carbohydrates have a value of 4 calories per gram, you simply divide 980 by 4, to get your carb intake in grams, which is 245 grams of carbs, per day.

3. Exercising Regularly

The third and final step to losing that stubborn back fat is exercise.

Though not mandatory, regular exercise is vital during a weight loss period, as resistance training not only helps to retain muscle while also losing fat, but it can also help to shape up the musculature. 

After all, the goal of weight loss is to look better, visually – not just change the number on a scale.

Working out with weights and other resistance exercises can speed up the fat-loss process and keep metabolism in check.

The best part is, you don’t really need to live in the gym – 3-4 quality training sessions per week will do the job.

Stubborn Takes Time

When it comes to stubborn back fat, or any other area that has stubborn fat, it’s important to remember that stubborn fat loss takes time to melt.

This is because the places that hold the most fat tend to lose it last. 

It is important to remember that losing fat is not an overnight process and requires dedication, patience, discipline, and consistency. 

Eating a balanced diet and exercising regularly is essential for consistent progress and for reaching goals.

So, how to lose stubborn back fat quickly?

To sum it up, losing stubborn back fat requires a combination of lifestyle changes and effective workout routines. 

Mostly, it’s about creating a sustainable caloric deficit, but you also need sufficient macronutrient intake and regular exercise.

The latter is especially important, because resistance training helps the body retain muscle mass, besides making it look better, visually!

And so, that’s how to lose stubborn back fat fast – with a caloric deficit and a generous dose of patience!

Got any questions regarding fat loss? Comment below!

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