Try to make the fat on your back invisible
1. Make sure your bra is the right size and fixed in place.
Often, if the straps don't fit properly, the back of your bra can slip down, pinching the skin on your back and causing you to look fat.
Wear a bra with a wider strap at the back to look better.
2. Wear body-shaping clothes underneath. If you're going to wear tight-fitting clothes, consider wearing a body-shaping garment to make your skin look slimmer.
Change your diet
1. Eat more fruits and vegetables. Well, this is the most effective way to reduce back fat. Why? Because there is no targeted approach, you have to lose weight overall to see results. Eat plenty of fruits and vegetables at each meal. They contain some essential vitamins, nutrients, water and fiber, which can fill your stomach and prevent you from eating a lot of high-calorie foods.
Drink a vegetable smoothie or eat a vegetable omelet every morning to start your day's fat-burning battle.
Choose local, seasonal vegetables – they are more nutritious than those grown in a greenhouse.
2. Eat more healthy protein and fat. Eat lean meats and fish, which are high in protein and contain healthy omega-3s. If you want to lose weight, eating fresh lean meat is necessary.
Avoid overly processed meats such as bacon, lunch meat, and sausage. They generally contain a lot of additives and saturated fat, which is not good for weight loss.
If possible, eat hormone-free meat—it’s not only better for you, it’s also better for the environment.
If you are vegetarian, get the protein you need from beans and green vegetables. Eat flaxseed oil and avocado for healthy fats.
3. Eat some high-fiber whole grains. [2] Fiber is good for digestive health and makes you feel fuller than other foods. The vitamins and minerals found in grains can also help you lose weight.
Eat less white flour, white rice and instant oatmeal and more whole wheat bread, black rice and traditional oatmeal.
Quinoa, buckwheat, nuts and avocado are also rich in fiber.
4. If you really want to lose weight, don’t overeat Processed foods. Even foods that claim to be “all natural” often contain preservatives, trans fats, excess sugar, food colorings, and other ingredients that are not conducive to maintaining a healthy weight and losing back fat if you are serious about it. To lose weight, stop eating foods that are beautifully packaged and have added ingredients and condiments, such as microwave dinners, snacks, fast food, and canned foods. Healthy snacks like nuts, berries, dried vegetables, French pretzels, granola bars, and candy
If you need a quick and easy snack, make the oatmeal the night before and serve it in the morning. Serve warm with milk and some berries, or have an omelette with bell peppers and onions
Instead of low-sugar or diet drinks, drink herbal iced tea or plain water.