How to Get Rid of Back FatBack Fat-also lovingly known as Bra Bulge or Bat Wings-occurs when excess body fat accumulates on the back, and is often accentuated by a woman's bra. Back Fat can cause clothes to lay improperly, bras to be ill-fitting, and self-esteem to plummet. Luckily, a few simple steps make it easy to get rid of back fat.

Get Rid of Back Fat-Instantly

According to Ana Maria Cox of Time Magazine, 80 percent of women wear the wrong size bra. Wearing the wrong size can cause droopiness, back pain and-you guessed it-an accentuation of back fat. Straps that dig or a band that is too tight can cause the skin to push up and over, resulting in unsightly back fat bulge that causes lumps and bumps to peek through your clothing.

Get FittedOne instant fix is to get professionally bra-fitted by a fit specialist at a retailer such as Soma Intimates (, a boutique that carries bras, panties and clothing styles. Once you know your proper size, you can update your bra wardrobe with pretty styles that don't cause back fat to bulge. After you lay the proper foundation with bras that actually fit you underneath, you'll be amazed how much better your clothes will look on the outside.

While wearing bras that fit properly can help to get rid of back fat, special bras, such as the full-coverage with underwire Vanishing Back Nadia Bra by Soma, feature a higher back that helps to get rid of back fat by containing and smoothing it seamlessly. Strapping on this bra could transform your body and overall look, instantly!

A Longer-Term Approach

Reducing your overall body fat will help to get rid of back fat. Focus on eating healthier and eating less to lose weight. As long as you are expending more calories than you consume, you are on the right track. Fill up on foods with high water, fiber or protein content to help keep you satisfied for a longer period of time. Replace processed sugars with natural sugars--like those found in fruit--to lessen help lessen cravings.

Exercise will help speed up the weight-loss process. Embark on a regimented exercise plan, or simply add additional activity to your day-to-day life. Walk instead of drive. Take the stairs instead of the elevator; you get the idea. Add in strength-training as part of your routine to burn even more calories and help to enhance muscle tone. While you can't spot reduce your back fat, you can work the muscles underneath to help create a smooth, even look. An added bonus: adding muscle to your body helps you to burn extra calories all day long--an easy way to help get rid of back fat without even trying!

A quick trip to the mall can result in instant gratification: get properly fitted for a bra and check out the newest styles aimed at reducing the appearance of back fat. Once armed with these tools, focus on changing your body for the better by reducing overall body fat to get rid of back fat for good.