Shedding Visceral Back Fat: No Sweat Strategies for a Healthier You

Visceral fat is so hard to get rid of with just diet and exercise alone! Ugh, why must things be so difficult?

Many times when someone complains of back pain it’s caused by mechanical issues and soft-tissue injuries. These injuries can include damage to the intervertebral discs, compression of nerve roots, and improper movement of the spinal joints.

The single most common cause of lower back pain is a torn or pulled muscle and/or ligament or visceral fat.

Let’s discuss internal fat A.K.A. “Visceral Fat”

What Affects Body Fat Distribution?

Woman target visceral back fat with no exercise — Take action when you don’t like all the visceral fat you see, fasting is the cure

Lose weight fast with autophagy

Your diet and exercise habits directly impact your body fat percentage. However, you don’t get much choice over whether fat is stored in subcutaneous or visceral deposits. Here are the top factors that affect body fat distribution:

Gender: Men tend to accumulate fat in their midsection for an apple-shaped body, while women usually store fat in their hips, thighs, and buttocks for a more pear-shaped silhouette.
Genetics: If most of your family members have either round bellies or full hips, odds are your body will follow suit.
Age: Due to factors such as a slowing metabolism, gradual loss of muscle mass, and decline in sex hormones, your body fat percentage tends to increase as you age. And most of the extra fat your body tucks away is visceral rather than subcutaneous.

Belly Fat Affects Posture

When the natural curves of your spine are normal, you have a stable, well-supported core. Excessive weight, including a large abdomen, pulls these curves out of alignment – a contributing factor in back pain.

Target visceral back fat with no exercise Pinterest pin — Target back fat

Extra Weight Overload On Discs

In addition to postural changes, obesity can damage the shock absorbers of the spine. It can lead to increased disc pressure, annular tears, and herniation, as well as neurologic impingement by compressing the disc space and pinching the exiting nerves. The spare tire in your belly can shorten the height of your intervertebral discs like a flat tire in an overloaded car.

Fat Releases Harmful Chemicals

Visceral Fat can secrete chemicals that contribute to painful inflammation. Over time, these chemicals can wear down components of your skeleton.

Mechanical stress – in this case, the extra force placed on the spine by a large abdomen – is a factor in disc degeneration.

Visceral Fat Damages the Bones

Your bones constantly renew themselves, but body fat can interfere with the process – potentially leading to osteoporosis over time. Visceral fat, which is fat deep inside the abdomen plays a significant role.

Obesity-Linked to a Rare Spinal Condition

Being obese doesn’t mean you have a lot of belly fat – though many obese people do. If you’re obese you have an increased risk of a rare condition called spinal epidural lipomatosis (SEL), an overgrowth of body fat in the spinal canal that can cause several types of back pain.

Additional weight loss tips:

Shedding back fat without exercise is best done with autophagy, but there are some strategies you can consider to help reduce body fat overall, which may also affect the back area.

Dietary Adjustments: Focus on creating a calorie deficit by consuming fewer calories than your body burns in a day. Opt for whole foods like fruits, vegetables, lean proteins, and whole grains that are nutrient-dense and lower in calories.
Mindful Eating: Pay attention to your hunger cues and eat slowly. This can help you consume less food and improve digestion.
Hydration: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to overeating.
Stress Management: High stress levels can lead to weight gain, especially in the midsection. Practices like meditation, deep breathing, or yoga can help manage stress.
Sleep: Ensure you get adequate sleep each night. Lack of sleep can affect hormones that regulate appetite and can lead to increased fat storage.
Posture: Improving your posture can make a difference in how your back looks. Standing up straight with shoulders back can give the appearance of a toned back.