Which foods assist with loosing back fat? I have a flat stomach but can’t get rid of my back roll/fat.

– Queen


Your question resonates with so many others. Usually carrying extra body fat results in generalized fat deposition. Fat accumulation on the back (posterior torso adipose tissue) is quite common (and may be inherited), and could be a result of yo-yo dieting or age.

Despite numerous products and advertisements, there is no way to target fat loss in that area alone. There is no evidence to support a particular diet or foods for reducing a roll of fat on the back. Spot reduction from exercises does not work either.

The good news: amping up your cardio and cleaning up your diet will help you get the results you want as your overall body fat composition improves!

Some serious basics for your fat-melting meal planning include:

  • Reduce portions
  • Eat when you’re hungry, stop when you are satisfied
  • Include 5-7 total servings of vegetables and fruits daily
  • Make half of your grain products whole-grain
  • Consume more plant foods and fewer animal products
  • Include healthy unsaturated fats
  • Drink plenty of water

– Debbie J., MS, RD

This article should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Some questions have been edited for length and/or clarity.

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