How to Get Rid of Back Fat

Back fat is the accumulation of excess fat on the upper and lower back. This can be caused by excess weight, poor diet, and a sedentary lifestyle. Addressing back fat is vital for health, mobility, and overall body shape.

While lifestyle changes such as a balanced diet and exercise are the primary means to reduce back fat, surgical options are available. Surgical options like liposuction and back lift surgery are best considered when you are at or near your ideal weight. These surgical procedures should be discussed with a qualified medical professional and considered carefully.

What is Back Fat?

Back fat refers to the excess fat that accumulates on the back of the body, typically in specific locations, including the upper back, lower back, and the area around the bra line.

Upper back fat often develops fat deposits around the shoulder blades and along the spine.

Lower back fat often referred to as “love handles”, is the excess fat in the lower back of the body. It typically is a roll of fat that extends horizontally around the back of the waistline, or on the sides of the waist. This area is commonly located just above the hips.

Bra fat tends to accumulate in the space between the shoulder blades and under the bra strap.

There are many factors contributing to the accumulation of back fat. This can include excess body weight, an unhealthy diet high in fats and sugars, a sedentary lifestyle, genetic predisposition, hormonal changes, and overall body composition. Addressing these factors through lifestyle changes can help reduce fat and improve overall health.

Why Back Fat Accumulates

Back fat accumulation is influenced by a combination of factors, including hormonal influences, genetics, age, and lifestyle choices:

  1. Hormonal Influences: Hormonal changes, such as those occurring during puberty, pregnancy, or menopause, can impact where the body stores fat. Hormones like cortisol, insulin, and estrogen can play a role in body composition, potentially leading to back fat in certain individuals.
  2. Genetics: Genetics can predispose individuals to store fat in specific areas, including the back.
  3. Age: As people age, their metabolism tends to slow down, and muscle mass can decrease. This can lead to a higher likelihood of fat storage, including in the back area.
  4. Lifestyle Choices: Poor diet and lack of exercise are significant contributors to back fat. Diets high in processed foods, and sugars can lead to weight gain and fat accumulation throughout the body, including the back. Additionally, a sedentary lifestyle with minimal physical activity can contribute to the storage of excess fat.
  5. Overall Body Composition: Some individuals naturally have a higher percentage of body fat, which can make them more prone to back fat if they do not maintain a healthy diet and exercise routine.

The connection between poor diet, lack of exercise and back fat is straightforward. Excess calorie consumption, particularly from unhealthy foods, can lead to weight gain. Insufficient physical activity hinders the body’s ability to burn calories and maintain a healthy weight. When there is an energy surplus, the body stores excess calories as fat, which can accumulate in various areas, including the back.

Therefore, adopting a balanced diet and engaging in regular exercise are crucial steps in reducing and preventing the accumulation of back fat. It also promotes overall health and fitness.

Lifestyle Changes for Losing Back Fat

Adopting a Healthy Diet

How to get rid of back fat? One option is adopting a healthy and balanced diet. This is essential to reducing body fat, including the stubborn back fat that many people struggle with.

It’s important to include foods rich in lean proteins, whole grains, fruits, and vegetables. Lean proteins help maintain muscle mass and boost metabolism, while whole grains provide sustained energy and fibre to keep you feeling full. Fruits and vegetables are packed with vitamins, minerals, and antioxidants, aiding in overall well-being.

Reducing calorie intake and avoiding processed foods high in added sugars, unhealthy fats, and empty calories are also key steps in achieving and maintaining a healthy weight, ultimately getting rid of back fat.

Regular Exercise Routine to Lose Back Fat

Incorporating a regular exercise routine is vital to get rid of back fat, and achieve a healthier physique.

  • Cardio exercises are particularly important as they help burn calories to lose back fat. Activities like jogging, swimming, cycling, and brisk walking elevate your heart rate and burn calories.
  • Strength training exercises that specifically target the back muscles can help tone and strengthen the area, making it appear leaner and more defined. Back fat exercises such as rows, lat pull-downs, and back extensions are effective for targeting the muscles in the upper and lower back.
  • Maintaining good posture is another valuable tip when addressing back fat. Good posture minimises the appearance of fat by pulling the shoulders back and engaging the back muscles. Practising exercises that strengthen the core and upper back can further improve posture.

Incorporating a combination of these factors can help you start losing back fat and enhance overall physical fitness. Consult a fitness professional or personal trainer to tailor your exercise routine to your specific needs and goals.

Surgical Solutions for Stubborn Back Fat

Liposuction for Back Fat Removal

Back liposuction is a surgical option for targeted fat removal. The plastic surgeon will make small incisions and insert a thin tube (cannula) to suction out excess fat cells. Following liposuction on back, patients can expect some bruising, and swelling, which usually subsides within a few weeks. You will often be required to wear a compression garment to reduce swelling.

Back fat lipo is particularly suitable for addressing back fat removal because it allows for contouring of the back and bra area by using upper back liposuction, resulting in a smoother and more toned appearance. Back fat liposuction results are immediate and the fat removed will not return, however, a steady weight will need to be maintained to sustain the results.

If you opt for liposuction back fat, it’s important to consult with a specialist plastic surgeon to discuss the procedure’s suitability, potential risks, and expected outcomes based on your specific needs and goals.

Dr Doyle only performs liposuction when in combination with another surgical procedure.

Back Lift Surgery

Back lift surgery addresses excess skin and fat on the back. The primary goal of this procedure is to tighten and contour your back skin and tissues resulting in a more toned appearance.

The back lift surgery process typically involves incisions along the bra line (for a bra line lift) or in strategic locations on the back. The surgeon then removes excess skin and may also perform liposuction to eliminate any excess fat. The remaining skin is then carefully repositioned and sutured in place to achieve a smoother, firmer contour.

Back lift surgery can be beneficial for those who have had significant weight loss, age-related skin sagging, or anyone dealing with excess back skin and fat that diet and exercise alone cannot effectively address.

Some patients may choose to pair a back lift with an upper body lift. Potential candidates need to consult with a specialist plastic surgeon to determine their suitability for back lift surgery and to discuss the procedure’s expected outcomes, potential risks, and recovery process.

Benefits of Back Lift Surgery

There are many benefits to undergoing back surgery. The procedure may:

  • Improve posture and reduce strain
  • Enhance ease of movement and range of motion
  • Relieve from discomfort and irritation
  • Improve hygiene and prevent skin conditions

As well as this, a back lift procedure provides:

  • Support for an active lifestyle and exercise
  • Customised approach for individual needs
  • Long-term health benefits and muscle support
  • Immediate results
  • Improved appearance
  • Tighter back profile, and
  • The results are considered permanent

Consultation and Choosing the Right Procedure

Consulting with a Plastic Surgeon

Before making any decisions regarding surgical procedures like liposuction or back lift surgery to address fat or excess skin, it is important to seek professional advice from a qualified plastic surgeon. They can better evaluate your individual needs and recommend suitable procedures.

Dr Doyle is known for his expertise in body contouring procedures, including liposuction and back lift surgery. His experience and dedication to patient care make him a trusted choice. To receive a personalised treatment plan, schedule a consultation with Dr Doyle who can provide expert guidance and advice based on your goals.

Factors to Consider

The choice between procedures like liposuction and back lift surgery to address fat depends on individual goals, health status, and recovery time. It’s crucial to have realistic expectations about the results and understand the potential risks associated with each procedure.

Consulting with a qualified plastic surgeon like Dr Doyle is essential, as he can evaluate your unique circumstances and aesthetic goals, guiding you towards the most suitable choice and ensuring a clear understanding of the process ahead.


What is the difference between a back lift surgery and liposuction?

Back lift surgery targets individuals who have substantial excess skin and fat on their back, whereas liposuction is ideal for those who want to eliminate localized fat deposits to enhance their body shape.The choice between the two procedures depends on individual needs and goals.

How long does the recovery period after back lift surgery typically last?

The recovery period after back lift surgery can vary from person to person. On average, the initial recovery period typically lasts around 2 to 4 weeks.

During this time, you may experience some bruising, swelling, and discomfort. You may need to wear a compression garment to aid in healing and minimise swelling. Your sutures are usually removed within a week or two. Your surgeon will provide specific post-operative instructions and follow-up appointments to monitor your progress.

As with any surgical procedure, it’s crucial to follow your surgeon’s guidance closely. Maintain a healthy lifestyle and avoid strenuous activities during the initial healing phase. This can optimise your recovery and achieve the best possible outcome.

Are the results of back lift surgery permanent?

The tissue removed during back lift surgery does not return, however, the ageing process continues. Factors like genetics, weight fluctuations, and lifestyle habits can influence the appearance of the back over time.

The results of back lift surgery are long-lasting and can significantly improve the appearance of your back for many years.

To help maintain the results of back lift surgery, you are encouraged to:

  • Maintain a Stable Weight
  • Adopt a Healthy Lifestyle
  • Use Sun Protection
  • Follow Post-Operative Instructions

Contact Us

If you are considering back lift surgery or liposuction and have any questions regarding the procedure, Dr Doyle and his team are here to help. Contact the clinic today to book a consultation and to discuss your personal needs and aesthetic goals.

About Dr Mark Doyle FRACS (Plas) – Queensland Plastic Surgeon

Servicing patients in Gold Coast, Brisbane, Sunshine Coast, Cairns and New South Wales NSW – Northern Rivers, Byron Bay, Ballina, Lismore and more.

Dr Mark Doyle is a Specialist Plastic Surgeon with over thirty years of experience performing BreastBodyFace and Nose surgery. Dr Doyle is a fully qualified Specialist Plastic Surgeon with 30+ years of experience. He has completed all required training and only carries out approved surgical practices. There are absolutely NO undertrained doctors or cosmetic doctors acting as surgeons in our clinic.

As a highly esteemed plastic surgeon, Dr Mark is committed to achieving the best possible results for all his breast, body, face and nose patients, both men and women.


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  • Dr. Mark Doyle AHPRA Registration: Dr Mark Doyle MED0001375519 Specialist Plastic Surgery – MBBS FRACS FRCS

*DISCLAIMER: All information on Gold Coast Plastic Surgery website is general in nature and is not intended to be medical advice nor does it constitute a doctor-patient relationship. Results can vary significantly and depend on individual patient circumstances. All images on this website, unless specified as real patient images, are stock images used for illustrative purposes only. Surgery risks and complications will be covered in detail during a consultation with your surgeon. Book a consult for details regarding your cosmetic surgery procedure.