How to Get Rid of Back Rolls
Back rolls are an unmistakable sign that we’re not taking care of our health. Either lack of a good diet, exercise routine, bad posture, or the combination of all these. Back rolls are unsightly and are a cause for concern in many, regardless of their sex.
Certainly, they are more likely to appear over the years, but they can always be prevented. Everything is about a healthy lifestyle.
Don’t give up, and put the following tips into practice. Say goodbye to the rolls on your back!
6 tips to eliminate back rolls
1. Take care of your diet
Although this advice may seem very obvious and simple, it’s actually the first step to a healthy life, which translates into a body that functions properly and, of course, a good physical appearance.
Even though many think that healthy eating is very time-consuming and requires a large investment, this is really just a myth.
It’s not a matter of making a sacrifice, but of re-educating ourselves to guarantee our well-being and optimize our quality of life. Plus, if we don’t follow a balanced diet it will be difficult to get rid of back rolls.
An adequate and conscious diet, along with an appropriate exercise routine, will be the best way to travel the road to achieve the result we want. To achieve this, you must avoid or completely eliminate the following products:
- Fried foods and other sources of unhealthy fat
- Refined flour
- Sugars
Read also: 5 Health Problems that Cause Back Pain
Instead of the foods mentioned above, choose to increase your consumption of lean protein, fruits, vegetables and healthy fats. This include avocado, seeds, nuts, coconut oil , blue fish, among others.
2. Massage therapies
Undoubtedly, the most pleasant way to eliminate undesirable back rolls is to go to a masseuse. The different ways of applying pressure and the movement of the hands on the skin favors the progressive elimination of fat deposits.
How?
It does this by breaking the accumulated fat nodules.
With the method of lymphatic drainage, for example, it helps the lymphatic vessels to eliminate toxins from the body, as well as to combat fluid retention.
In any case, any massage technique that involves the application of heat in the area of the back and sides of the abdomen, could be very beneficial. Of course, you have to be consistent and keep the routine so that the massages are effective.
3. Home exercises to get rid of back rolls
Next, we propose these exercises to remove fat more easily:
- Lift exercise: Etend your whole body and place your hands behind your neck. The exercise consists of lifting the torso to develop the lumbar and paravertebral muscles and, thus, lose fat in that area.
- Another fat-burning variant is to put your hands on the nape of your neck and move your torso from left to right.
See also: 6 Exercises to Tone Your Back
4. Watch your posture
A very common mistake that brings about many health problems is bad posture back during the day. Staying still for a long time with a stooped back does not favor the elimination of accumulated fat in that area. On the contrary, it makes the problem worse.
In addition to being unsightly and reducing our height, bending your back a long time causes us to suffer muscle and joint pain. You must also keep your back straight if our work forces us to sit for many hours.
If you relax into a hunched position, the flaccidity will cause the appearance of wrinkles and fat folds in the back.
5. Exercise is your greatest ally
There’s no more useful advice or better results to fight body fat than to play some sports. The physical activity that is excellent for a great back is swimming. Through the different aquatic styles, all the muscles of the back, arms and are exercised.
Swimming twice a week for at least one hour will help considerably to lose back rolls. However, you can also combine swimming with any other cardiovascular exercise that activates the burning of calories and fat, in general.
6. Hydrate your body
As simple as it sounds, drinking lots of water is the best way to eliminate toxins and combat fluid retention and body fat. Eight glasses of water distributed throughout the day and always outside of meals help your to lose weight and activate your metabolism to increase energy expenditure.
A good trick that will help you to re-educate yourself in water consumption is to always carry a bottle with you. This way, you can see how much water you consume just by counting the times you fill the bottle.
Try it!
It’s simple, cheap and effective.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Mensink, G. B. M., Schienkiewitz, A., Haftenberger, M., Lampert, T., Ziese, T., & Scheidt-Nave, C. (2013). Übergewicht und Adipositas in Deutschland. Bundesgesundheitsblatt – Gesundheitsforschung – Gesundheitsschutz. https://doi.org/10.1007/s00103-012-1656-3
- Schlögl, H. (2015). Globale Ernährungstrends und deren Einfluss auf Übergewicht, Diabetes und Schadstoffemissionen. Diabetologe. https://doi.org/10.1007/s11428-015-1377-y
- Schulte, H., von Eckardstein, A., Cullen, P., & Assmann, G. (2001). Übergewicht und kardiovaskuläres Risiko. Herz. https://doi.org/10.1007/s00059-001-2281-3
