While weight loss is a little different for everyone, cutting calories to create a calorie deficit (when you burn more than you consume) is the key to fat loss. And if you want to lose lumbar fat in particular, follow the following tips to achieve better results.
Ways to get rid of lumbar fat forever
To create a calorie deficit, you must first establish how many calories you need to maintain your current weight. This value is fairly easy to find out simply by tracking your daily caloric intake over several days. Assuming you don’t lose or gain weight in this period, this value is your caloric maintenance.
Once you’ve found your calorie maintenance value, you can safely cut 500 to 1,000 calories per day to create a sustainable deficit.
This will lead to weight loss at a rate of about 1/2 to a kilo per week. However, if this cut feels unsustainable (meaning you’re feeling too hungry or tired), you can add calories again so you’re only cutting 200 to 300 calories per day. This likely means a slower rate of weight loss, but you are more likely to stick with it and reach your goal.
Choose healthier foods
Choose healthy, nutrient-dense foods as they are low in calories but high in fiber, a carbohydrate that helps promote satiety (the feeling of being full) and healthy digestion.
Fiber has also been linked to lower levels of fat around the midsection. According to an April 2015 study published, people who ate diets higher in fiber were much less likely to have high levels of fat in this area.
Fiber to lower lumbar fat
For more fiber, try filling half your plate with fruits and vegetables, which will also help you cut calories while getting the vitamins and nutrients you need. For example, swapping a cup of pasta for a half cup of pasta and a cup of green vegetables like broccoli can cut about 100 calories.
And consider replacing refined grains (like white bread) with whole grain options for a more nutritious and filling alternative.
To lose lower back and waist fat, eat more lean protein
Eating more lean proteins, such as chicken and fish, instead of red meat can also save you calories. Eliminating deli meats and other processed meats can also help promote abdominal fat loss, as higher processed meat consumption has been associated with a larger waist circumference.
Avoid processed foods definitely as they accumulate lumbar fat
Additionally, avoiding ultra-processed foods is also a good rule of thumb when it comes to cutting calories. These foods (think potato chips, cookies, cereal) are generally high in calories but low in nutrients. So, try swapping sugary sodas for unsweetened iced tea. Or substitute oatmeal and whole fruits for commercial breakfast cereal.
Exercise to reduce belly and lower back fat
Not only can exercise help you create a calorie deficit, it will also benefit your overall health. You should aim for approximately 150 minutes of moderate cardiovascular activity (such as walking) or 75 minutes of vigorous physical activity (such as running) each week to benefit your overall health and help lower your risk of chronic disease.
High intensity interval training to lower lumbar fat
Incorporating high intensity interval training (HIIT) can also help stimulate lower back fat loss, especially when it comes to belly fat. This form of exercise, in which you alternate between intervals of vigorous activity and rest, can help boost your metabolism (the rate at which you burn calories) and keep your body burning calories even after you finish your workout.
In fact, HIIT has been found to be more effective at reducing waist fat than other types of training, according to a September study.
Introducing a little strength training into your regular exercise routine will also help boost your metabolism. Additionally, people with a higher ratio of muscle to body fat burn more calories through daily activities, so increasing muscle mass with a little strength training is a great way to promote fat loss.
