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How to Reduce Back Fat For Females

How to Reduce Back Fat For Men and Women

Permanently reduce back fat on the middle and lower back

Excessive back fat is often a result of an unhealthy lifestyle, and diet and exercise can often go far in reducing how much back fat there is. However, for many people their back fat is stubborn, and even with a healthy lifestyle their back fat persists. 

There are a number of ways in which you can reduce back fat.

We offer targeted fat reduction treatments utilising cryolipolysis, radiofrequency and ultrasound technology. For the reduction of stubborn back fat we almost always recommend cryolipolysis, more commonly known as fat freezing. 

Fat freezing helps to reduce back fat permanently through the targeted cooling of the fat, effectively causing a reduction in localised fat storage. 

Common problem areas

Although each person is different, there are some common problem areas on the male and female back. These problem areas include the fat around the armpit, the middle back fat bulge and the love handles.

Fat freezing treatments for back fat reduction are fully customisable to each person's body and can be used to target these specific problem areas. 

Back fat reduction female
Fat freezing to reduce back fat male

Understanding back fat

Causes of back fat

Before diving into the solutions, it's essential to understand why back fat accumulates in the first place. Back fat can accumulate on areas such as around the bra, upper back, armpits and love handles and can be enlarged as a result of various factors, including genetics, poor diet, lack of exercise, and hormonal changes. Genetics play a significant role in determining how and where your body stores fat, but lifestyle choices can also influence the accumulation of back fat.


Maintaining a healthy weight will help in keeping the back sculpted. However, for some people back fat is stubborn and even at a healthy weight the back fat can persist. There are both natural methods and body sculpting treatments available to help sculpt the back and reduce stubborn fat around the bra area, the armpits and the flanks.

Natural methods to reduce back fat

Healthy Eating Habits


   To reduce back fat, start with a balanced and nutritious diet. Include a variety of fruits, vegetables, lean proteins, and whole grains in your meals. Avoid excessive consumption of processed foods, sugary snacks, and high-fat meals. Adopting a balanced diet helps manage overall body fat, including the back area.


   Staying hydrated is crucial for overall health and can aid in weight management. Aim to drink plenty of water throughout the day, as it helps flush toxins from your body and keeps your metabolism functioning optimally.


Effective Exercises to Target Back Fat


Cardiovascular Exercises

   Incorporate cardiovascular exercises into your routine to burn calories and reduce overall body fat. Activities like brisk walking, running, cycling, and swimming are excellent choices. Aim for at least 150 minutes of moderate-intensity cardio per week.


Strength Training

   Building muscle can help sculpt and tone your back. Include strength training exercises that target the upper and lower back muscles. Some effective exercises include lat pulldowns, rows, and reverse flyes. Aim for two to three strength training sessions per week.


Core Workouts

   Strengthening your core can improve posture and reduce back fat. Include exercises like planks, Russian twists, and bicycle crunches to engage your core muscles and promote overall fat loss.


Lifestyle Changes


Adequate Sleep

   Lack of sleep can disrupt hormonal balance, leading to weight gain and increased fat storage. Aim for 7-9 hours of quality sleep each night to support overall health and weight management.


Stress Management

   Chronic stress can contribute to weight gain, especially around the abdominal and back areas. Practice stress-reducing activities such as meditation, yoga, or deep breathing exercises to manage stress levels.


Posture Awareness

   Improving your posture can help reduce the appearance of back fat. Focus on sitting and standing with a straight spine, as slouching can contribute to the accumulation of fat in the back area.

Lifestyle changes and back fat freezing

Fat freezing and other back fat reduction treatments are most successful for those that are healthy and active. Where a person continues to gain weight following treatment fat will return. 

A healthier lifestyle will also affect the speed in which you see results from non-invasive fat reduction treatments, and the speed in which you recover from surgical treatments.

There are 2 types of clients back fat reduction treatments are right for:


1. those that are close to their target weight who are healthy and active and are looking to tighten stubborn fat areas on the back.

2. those that are at a high BMI but are making positive changes to their lifestyles and use fat freezing as a means to speed up results, stay motivated, break through plateaus, tighten up trouble areas and to reduce fat in areas where it causes issues with moving (i.e. inner thigh fat chafing, excessive movement in fat in upper arms, stomach or back, etc. ).

No back fat reduction treatment can be considered an alternative to making healthy changes, eating better and staying active. 

Female back fat reduction

Back Fat Reduction Treatments

How to reduce stubborn back fat

how to reduce back fat for female with fat freezing

At our clinic we offer a range of body sculpting treatments, including fat freezing, HI-EMT, and ultrasound cavitation and radiofrequency. For back fat, flanks and bra bulges only one body sculpting treatment is appropriate and effective; fat freezing. Due to the stubbornness of back fat we want to reduce the amount of fat cells in the area, allowing for permanent fat reduction results. 

Fat freezing, also known as cryolipolysis, is a non-invasive cosmetic procedure designed to reduce localised fat deposits by freezing and destroying fat cells. While it's often used to target areas like the abdomen, thighs, or love handles, fat freezing is also highly effective in reducing bra and back fat. 

Fat freezing involves using controlled cooling technology to freeze and crystallise fat cells beneath the skin's surface. The procedure is based on the principle that fat cells are more susceptible to cold temperatures than surrounding tissues. When exposed to controlled cooling, fat cells undergo a process called apoptosis, leading to their gradual elimination from the body.

Fat freezing the back

The back, particularly the area around the bra line, is a common trouble spot for many individuals. Fat freezing can be a suitable solution for reducing bra fat because it specifically targets and eliminates stubborn pockets of fat in this area. The cooling applicator is strategically placed on the targeted region, allowing for precise treatment and contouring. Fat freezing is the non-invasive answer to how to reduce back fat permanently.

The fat freezing applicators can be placed on the areas of back fat that you want to reduce. This exact placement will be unique to every person and in line with the natural lines of the body so the best results are achieved. Generally speaking applicators are either placed on the flanks, on the area directly below the bra, across the area where the bra cuts in and under the arm, or across the back of the armpit. The placement will be discussed in detail in the clinic before treatment to ensure you are happy and comfortable with the exact location of the fat reduction.

Benefits of fat freezing areas on the back 

There are a number of benefits of fat freezing treatment. For many, stubborn areas of fat simply can't be reduced through exercise and diet alone as genetics and a history of weight gain and loss have shaped the area. Fat freezing can reduce stubborn fat areas and shape the body further, allowing for the natural and youthful sculpture of the back to be restored.

Non-Invasive Nature and No Downtime

One of the significant advantages of fat freezing is its non-invasive nature. Unlike surgical procedures, such as liposuction, fat freezing doesn't require incisions or anaesthesia. This means minimal downtime and a lower risk of complications. Clients can resume their normal activities directly after the treatment, making it a convenient option for those with busy lifestyles.

Selective Fat Reduction

Fat freezing is known for its ability to selectively reduce fat in treated areas. The process does not harm surrounding tissues, nerves, or blood vessels. This selectivity allows for targeted treatment of specific areas, such as the back, without affecting the adjacent muscle or skin. With fat freezing you can reduce fat in a targeted manner that no other method can.

Gradual and Natural Results

After the fat cells are treated, the body naturally eliminates them over the following weeks and months. This gradual process provides natural-looking results, and the reduction in bra fat becomes noticeable over time. The body's lymphatic system plays a crucial role in flushing out the damaged fat cells, leading to a slimmer and more contoured appearance in the treated area.

Many clients see results a few weeks in. However, it can take 6 to 12 weeks for the full results to show. 

Consideration of Individual Factors

It's essential to note that individual responses to fat freezing may vary. Factors such as a person's overall health, lifestyle, and body composition can influence the outcomes of the procedure. Consulting with a qualified and experienced practitioner is crucial to determine whether fat freezing is an appropriate option for reducing bra fat based on individual circumstances.

back fat treatment

Booking in for fat freezing on the back

You can book your back fat freezing treatment online, by phone or email. Our online booking system is easy to use and allows you to view all availability in an instant. 

To book fat freezing for the back in 1 specific area such as the bra bulge you will select "2 applicators" as we use 1 applicator on each side. A 2 applicator treatment costs £175. 

If you want to target multiple areas on the back you can book in either 4 or 6 applicators ( 2 or 3 on each side).

Number of treatments

Each treatment reduces fat in the targeted area on the back, so it is not necessary to have multiple appointments to get the results you are looking for. However, depending on the original size of the back fat you may want to have follow up treatments 6 to 12 weeks following your original appointment.

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