How To Lose Belly Fat Without Hurting Your Back? [Easy Ways]

Diet and exercise are only two vital ways to lose body fat. However, exercises like crunches and twisting to hit the abdomen may cause lower back pain. If you hurt your back while trying to get a flat stomach, here we’ll share easy ways of how to lose belly fat without hurting your back.

You can try compression garments like Fajas to hide belly fat – for time being!

Belly fat is not only aesthetically unappealing, but it can also be a sign of poor health. Belly fat and back pain have a cause-and-effect relationship. The extra weight on your stomach puts pressure on your spine, causing the lower back to lean. As a result, your body creates a permanent arch that ends up having back pain.

“A study showed that every pound of a human body puts 4 pounds pressure on the spine.” This means, if you weigh 180 pounds, your spine is bearing 320 pounds of pressure.

In addition, belly fat has been linked to an increased risk of heart disease, blood pressure, type 2 diabetes, liver complications, and even some forms of cancer.

how to lose belly fat without hurting your back

So, if you are carrying extra weight around your waistline, it is time to make some dietary and lifestyle changes. The good news is that you can get rid of belly fat without hurting your back.

Effective Ways To Lose Belly Fat Without Hurting Your Back

Losing fat from a specific spot (like the belly) is a myth, we lose fat from all over. Means, you don’t need to focus on your abdomen area, just get moving and start burning calories followed by a healthy diet, you’ll be losing belly fat even while not targeting it specifically.

It’s true that there’s no magic bullet for losing belly fat overnight, however, the following are proven strategies that can help to lose belly fat with sciatica or slipped disk:


1. Cut Back on Refined Carbs

Refined carbs like white bread, crackers, and chips can increase bloating and extra water retention in the body. They are also high on the glycemic index, which can spike your blood sugar levels and increase insulin resistance.

Research shows that eating low-carb and saturated fats helps with reducing fat around the stomach. Also, avoid processed foods because they contain excessive calories and trans fat that leads to weight gain.

do not eat processed foods to lose belly fat

If you are looking for an easy way to lose belly fat without exercise, instead of eating refined carbs, focus on eating more whole grains like oats, brown rice, and quinoa. These foods are high in fiber and nutrients, and they can help to keep you feeling full throughout the day.


2. Prioritize Protein and Fiber Foods

Protein and fiber-rich foods help to regulate hunger hormones, boost metabolism, and reduce cravings. They also tend to be more thermogenic than other types of foods, which means that they can help you to burn more calories.

In one study, participants who increased their protein intake by 30% burned more calories than those who didn’t. Another study showed that participants who ate a high-protein diet lost more belly fat than those who ate a lower-protein diet.

Here are the foods that burn belly fat overnight.

lose belly fat without hurting back

Some of the best protein-rich foods include lean meats, eggs, fish, legumes, nuts, and dairy products, and good sources of fiber are vegetables, fruits, whole grains, and legumes.


3. Avoid Drinking Too Much Alcohol

Alcoholic beverages are high in calories and sugar, which can lead to weight gain. Drinking alcohol can lead to weight gain in several ways.

  • It increases the number of calories you consume.
  • It inhibits your body’s ability to burn fat.
  • It causes your body to store more fat around your waistline.

In addition, they can also dehydrate the body and cause bloating.

One study found that participants who drank alcohol regularly were more likely to have higher levels of abdominal fat than those who didn’t drink.

Instead of soda cans, drink Celsius – it is proven to increase metabolism and burn calories.

what causes belly fat and back pain

So, if you are trying to lose belly fat without harming your back, it’s best to avoid alcohol or limit your intake to one or two drinks per week.


4. Avoid or Limit Belly-Bloating Foods

There are certain foods that can cause bloating and make your stomach look larger than it actually is. These include high-sodium foods, carbonated drinks, artificial sweeteners, and some dairy products.

Cutting back on these foods can help to reduce bloating and shrink your waistline. We recommend consuming a low-sodium diet because it helps you lose weight faster.

weight gain cause back pain

So, if you want to lose belly fat without harming your back, make sure to avoid or limit belly-bloating foods.


5. Maximize Your Daily Walking

Walking is one of the best forms of exercise because it’s low-impact on the spine and easy to do. It’s also an excellent way to lose calories and burn belly fat.

In one study, participants who walked for 40 minutes a day lost more weight and body fat than those who didn’t. Another study showed that walking for 30 minutes a day can help to reduce the risk of obesity by 17%.

We recommend wearing a sauna suit to burn more calories while walking!

easy ways to lose belly fat without exercise

Try walking short distances wherever you go, such as shopping, office, or joining a gathering. It may feel awkward in the beginning but you’ll enjoy it once it becomes a habit – and you might end up having a walking partner (who knows)!


6. Combine Cardio And Resistance Training

Both cardio and resistance training is essential for losing weight and burning fat faster. Cardio helps to burn calories and improve heart health, while resistance training helps to build muscle and burn calories.

A combination of both types of exercises is the best way to lose weight and keep it off. We had seen in various studies that participants who combined cardio and resistance training lost more weight and reduced body fat than those who didn’t. Their muscles were more prominent because of the thin fat layer.

The best cardio workouts to lose belly fat that does not hurt your back are swimming, walking, brisk walking, and a recumbent bike. These are low-impact exercises that put little stress on your spine. Professional fitness trainers recommend 300 minutes of cardio each week to ensure fat burning and weight loss.

Surveys showed that people who wore waist trainers burned more calories during exercise.

Meanwhile, some resistance training exercises that don’t hurt your back are bodyweight exercises, such as bench presses, seated shoulder presses, lat pull-downs, seated biceps curls, seated triceps extensions, machine leg extensions, squat presses, and rows. Always use a gym belt to support your spine while strength training.

exercises flat stomach without hurting back

You can also try some yoga for back pain and losing belly fat, the most effective poses that help to burn belly fat and improve your posture are the Cobra pose, the Cat-Cow pose, Child’s pose, and the Triangle pose.


7. Strengthen Your Core

Your core muscles are the muscles around your trunk, including your abs, back, and pelvis. These muscles help to support your spine and keep your body stable.

Strengthening your core can help to improve your posture, reduce back pain, and prevent injuries. It will also help you to lose belly fat without harming your back.

A few core strengthening exercises can be done at home, such as sit-ups, planks, side planks, hip-raise, and Pilates.

You can also try some yoga poses to strengthen your core, such as the Boat pose, Crow pose, Half Camel pose, and Upward Plank pose.

yoga for back pain and belly fat


8. Embrace Intermittent Fasting

Intermittent fasting is an eating pattern where you cycle between periods of fasting and eating. It helps with weight loss, improves insulin sensitivity, and reduces inflammation.

Studies showed that an intermittent fasting diet plan burns body fat and helps to reduce the risk of obesity by up to 8%.

fasting for losing belly fat

If you want to try intermittent fasting, you can start with a 16/8 fasting schedule, you will fast for 16 hours and eat within an 8-hour window. It can be done by skipping breakfast and only eating lunch and dinner.


9. Drink Green Tea

Green tea is a healthy beverage that is rich in antioxidants. It can help to improve your metabolism, reduce inflammation, and boost fat burning. It’s one of the easiest ways to boost fat burning process, especially from the belly.

Results from several studies showed that participants who drank green tea lost more body fat than those who didn’t because it increases energy expenditure by 4%.

So, if you want to lose belly fat without hurting your back, drink green tea regularly. I experienced increased metabolism after taking a warm cup of green tea after lunch and dinner.


10. Keep Moving

Even if you are not exercising, it’s important to keep moving. This means that you should avoid sitting or lying down for long periods of time.

Long sittings increase your risk of developing obesity, type 2 diabetes, and cardiovascular disease. It can also lead to back pain and other musculoskeletal problems.

If you have a sedentary job, make sure to take breaks often and move around as much as possible. You can also try standing up while working or taking a walking break every 30 minutes.

If you are a teenager, read how much belly fat is normal in puberty before even trying to reduce it.


Some tips to follow while doing workouts to lose belly fat.

  • Do Not Do Crunches – Crunches are a type of exercise that can help to tone your abdominal muscles, but they can also put a strain on your lower back. If you have back pain, it is best to avoid crunches.
  • Do Not Hold Your Breath – When you hold your breath while doing any type of exercise, it can increase the pressure in your abdomen and cause strain on your back. Make sure to breathe normally while doing any type of physical activity.
  • Do Not Overdo It – If you are new to exercise, it is important to start slowly and gradually increase the intensity. If you do too much too soon, it can lead to muscle strains and other injuries.


Can A Big Stomach Cause Back Pain?

Yes, a big stomach can cause back pain. This is because the extra weight can put a strain on your back and lead to problems such as muscle spasms, herniated discs, and pinched nerves.

If you are carrying around extra weight, it is important to lose it to reduce your risk of back pain.

There are many ways to lose weight without harming your back, such as diet and exercise. You can also try some natural remedies to help with weight loss, such as green tea and intermittent fasting.


Final Words

If you want to lose belly fat without hurting your back, you can try some of the above-mentioned tips.

While there is no such thing as losing fat from a targeted area, but the above-mentioned will speed up the weight loss process, especially from the belly.  Remember to always warm up before starting any workout and cool down afterward, drink plenty of water and eat healthily.

If you feel any pain while doing these exercises, stop immediately and consult your doctor.


Frequently Asked Questions: (FAQs)

How do I get rid of belly fat without hurting my back?

There are a few things you can do to help lose belly fat without hurting your back.

  • Focus on improving your posture
  • Avoid processed foods and simple carbs
  • Eat more protein, fiber, and healthy fats
  • Try some core strengthening exercises
  • Try intermittent fasting
  • Drink green tea regularly
  • Keep moving even when you are not


Is my belly fat causing my back pain?

Belly fat can contribute to back pain, but it is not the only cause. Other factors such as poor posture, muscle imbalances, and weak core muscles can also lead to back pain. If you are experiencing back pain, consult your doctor to determine the cause.


What exercise burn the most belly fat?

There is no one exercise that burns the most belly fat. However, some exercises such as crunches, planks, and sit-ups can help to tone abdominal muscles. If you want to lose belly fat, you should focus on losing weight through a combination of diet and exercise.


How can I lose weight with back pain?

If you have back pain, you should avoid exercises that put a strain on your back. Instead, focus on exercises that strengthen your core muscles and improve your posture. You should also focus on losing weight through a combination of diet and exercise.



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