Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein at every meal
Reduce sugary drinks, sweets, and ultra-processed foods
Eat more vegetables, fruit, and high-fiber foods
Strength train 3 to 5 times per week
Focus on compound lifts like rows, deadlifts, presses, and squats
Add back-focused exercises like lat pulldowns, seated rows, and reverse flyes
Train your upper back and core for better posture
Include regular cardio sessions such as walking, cycling, or intervals
Increase daily steps and overall activity
Sleep 7 to 9 hours per night
Manage stress to reduce overeating and water retention
Stay consistent for several weeks to months
Track progress with photos, measurements, and body weight
Avoid spot reduction claims and aim for overall fat loss
Drink enough water and limit alcohol
Maintain good posture to make back fat less noticeable