The coronavirus pandemic has pushed most of us into a sedentary lifestyle. Add an imbalance diet to that and we end up packing in more pounds. While belly fat is easily noticed, back fat is just as unhealthy and stubborn. Moreover, it is usually also the byproduct of a faulty posture.
To firm up your back, one needs to decrease their overall body fat. Half of the battle is to reduce body fat through a diet that creates a calorie deficit. It occurs when a person consumes fewer calories than they require to maintain their current body mass.
A person can create a calorie deficit through a combination of decreasing daily calorie intake through food and drink and expending caloric energy through exercise and other physical activity. Nutrient-rich foods include vegetables, including leafy greens, starchy vegetables, and different coloured fruits, such as apples and berries, lean protein like poultry, fish, and lean cuts of meat beans and legumes, nuts and seeds, whole grains, including brown rice, quinoa, and whole grain bread and pasta, healthy fats, such as oily fish, avocados, and olives.
The other half is to focus on strengthening exercise which will help you shape the muscles in the upper, middle, and lower back. If you build strong, tight shoulders, the area of your back beneath the shoulders starts to look smaller. Mid-back exercises can make the wing-shaped muscles tighter and stronger.
