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How To Get Rid Of Back Fat

By Mosh
Start Losing Weight
5 min read
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Key Takeaways

Losing back fat can be a challenging process, but with the right combination of diet, exercise, and lifestyle changes it is possible. Kickstart your weight loss journey by seeking help from a professional and get a plan that is customised just for you!

There’s nothing to be ashamed of; most of us want to know how to get rid of back fat as we’d like to look good from all possible angles. Whether you want to run down sandy beach shores or look lean in a slim-fit polo shirt, getting rid of back fat can give you the confidence you’ve been looking for. However, lowering that number on the scale can be difficult if you’re unfamiliar with the weight loss process. 

As a matter of fact, you might have found yourself stuck in front of your phone screen, looking for the best way to get rid of back fat. If that’s the case, then you’d be delighted to know that you can save time and effort by taking advantage of the service we have at Mosh. Rather than self-researching and experimenting with trends or fads, you can make things easier by following advice from online doctors. 

With our convenient service, not only will you learn how to get rid of back fat but you’ll also get personalised tips and tricks for your fitness journey. Our network of AHPRA-registered doctors will do everything they can to help you with any concerns you may face along the way. They’ll only recommend what’s necessary for your specific situation, whether it’s weight loss shakes or coaching solutions.
Don’t be afraid to get in touch with us at Mosh for more information on how to lose weight, how to lose belly and back fat, or how to lose shoulder fat.

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Real People. Real Results

Angela beforeAngela after
Angela, 37WA
Program typeWeight loss medication
Weight Lost10kg
Results shown5 weeks
Joshua beforeJoshua after
Joshua, 43TAS
Program typeWeight loss medication
Weight Lost10kg
Results shown4 weeks
David beforeDavid after
David, 38NSW
Program typeWeight loss medication
Weight Lost13kg
Results shown5 weeks
Sallie beforeSallie after
Sallie, 48QLD
Program typeWeight loss medication
Weight Lost5kg
Results shown10 weeks

What causes back fat?

An excess of back fat can be caused by an extensive array of factors, ranging from genetics to environmental considerations. Rare medical conditions, such as Cushing’s syndrome,[1] can lead to an accumulation of back fat. More commonly, people who are overweight or obese are more likely to have more back fat as well as those who eat an unhealthy diet and don’t get enough exercise. Factors that can contribute to fat accumulation include:

  • Heredity and genetics- According to studies on how to get rid of back fat, your genes can play a big role when it comes to weight loss. [2]
  • Environmental considerations-If you’re someone who wants to know the best way to lose weight, then you should keep in mind that controlling factors like food macronutrients and physical activity are absolutely essential to removing overweight or obese back fat. 
  • Medical conditions- There are times when certain individuals would be more predisposed to weight gain than others. For instance, there are extensive lists of illnesses that cause people to hold on to fat for much longer and ask questions like ‘Why can’t I lose weight?’

Seeing that you now know what causes back fat, the next course of action would be to assess yourself and where you stand. This can be difficult with your own perspective and limited expertise, which is why you should ask for help from professionals who can provide an objective view and science-backed advice.

With us at Mosh, you can get all the details you need wherever you are in Australia. Our 100% online setup makes it easy for you to contact us and request updates on your progress. The best part is that you won’t have to go out of your way; simply consult our doctors through video conferences, phone calls, and even text messages. 

Learn how to get rid of back fat and keep yourself accountable with our patient-forward service!

What food should I avoid to prevent back fat?

There are a few different types of food that you should stay away from if you want to prevent or lose back fat. To give you a better idea, snacks or meals with a high amount of saturated[3] and trans fats [4] can promote the accumulation of fat mass around the waist, back, and just about every other part of the body. 

Aside from this, if you want to know how to get rid of back fat, you should also steer clear of processed foods[5] and sugary drinks[6]. These options are high in calories and low in nutrients, which ultimately leads to weight gain. 

To avoid these problems, you should know what foods burn fat and what foods can make you slimmer. Some examples would be cuts of lean protein, ingredients with healthy fats (avocado, unsweetened peanut butter, etc.) and of course, lots of vegetables. 

If all of this sounds too daunting, you’d be pleased to know that Mosh has simple guides and even meal replacement shakes to simplify the process. Control your calorie and food intake with us and get a treatment plan delivered to your door with our subscription service. 

What are some simple at-home exercises for getting rid of back fat?

When you’re learning how to get rid of back fat fast, you must know that exercising a specific muscle group won’t make you leaner in that area.[7] It’s a common misconception that working out your back will make that part of your body slimmer and more toned. While it does develop those back muscles, they’ll still be covered by a layer of fat if you don’t eat the right types of food and go on a calorie deficit. 

As such, knowing how to get rid of back fat and loved handles starts with general cardiovascular and weight training exercises. Cardio will burn more calories during the workout, while weight training will build muscle that burns more calories during a rested state.[8] In the long run, all of this will, in turn, burn fat around your body, regardless of whether it’s on the belly, back, or shoulder. 

However, exercise isn’t for everyone, and you should consult one of our Mosh doctors if physical activities benefit you. We’ll analyse your specific situation through the short medical history questionnaire you’ll answer. We’ll also be sure to answer concerns like ‘How to lose weight fast without exercise?’ if needed. 

Start today and allow us to help you with your personal body goals!

A sound mind on top of your healthy body 

After learning how to get rid of back fat, you might wonder what else Mosh can help you with. The great news is that you don’t have to scour the web for other types of medical assistance, as our telehealth platform can connect you with doctors who are well-versed in other fields. Aside from weight loss and fitness, this includes hair care, skin care, sexual health, and mental health. 

From topics like male pattern baldness all the way to the symptoms of stress, we’ve definitely got you covered with the same convenient procedures. We pride ourselves on having a holistic and multifaceted methodology, so feel free to talk to us about topics that may seem too taboo for regular conversations. Our mission is to empower men like you so you can be more in tune with your body and mind. 

Similar to how you learned how to get rid of back fat, we’ll be more than happy to give you recommendations on other men’s health topics of concern. Come to us for unwavering support and get unlimited consultations from our dedicated Mosh doctors!

8 References


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