How to Lose Extra Fat on the Side of the Back and Stomach

It's possible to shed fat on the side of the back and stomach. However, you can't spot reduce a specific area of the body. To lose this fat, you need to shed fat all over your body, including the midsection. Using cardio and belly-toning exercises will help you accomplish your fitness goals. It's also important to decrease calorie intake and eat foods that help you feel fuller on fewer calories.

Step 1

Create a calorie deficit. You'll need to shed 3,500 calories weekly for each pound of fat you want to lose. In other words, shed 500 calories a day to lose 1 pound a week. Stick to a reduced-calorie diet and exercise to accomplish this goal. For example, work out to burn 200 calories and reduce calorie intake by 300 daily.

Step 2

Eat foods that allow you to feel full on fewer calories. High-fiber foods such as fruits, vegetables and whole grains take longer to digest. This means your body feels satisfied for longer. And you'll be less likely to overeat. Other healthy food options include lean protein such as lentils, beans and skinless turkey. Or eat low-fat dairy products such as yogurt, cottage cheese and milk.

Step 3

Plan at least 30 minutes to an hour of cardio activity daily for fat loss, recommends MayoClinic.com. Use an interval-training approach, which allows you to burn more calories. Start out with a moderate activity, such as walking, for a few minutes. Then switch to an intense activity, such as running, for a few minutes. Rotate between the two activity types for your workout session.

Step 4

Tone the sides of your stomach with a squat with a twist. Start in a standing position, feet shoulder-width apart. Lower your body into a squat position, not letting your knees go past your toes. At the bottom of the squat, twist your upper torso to the right. Return to your starting position and repeat eight to 12 times on each side of the body.

Step 5

Use the abdominal hold to tone your midsection. Sit on the edge of a kitchen chair with your hands placed on the edge of the chair. Lift your feet off the ground about 2 inches. Hold this contraction for five seconds and return to your starting position. Repeat this exercise for one minute, recommends "Fitness" magazine.