How to rid of back fat?!

The corset spanex with stuff to make you sweat.. I went down in sizes pretty quick with diet and exercise, along with my belly wrap .

You can't spot reduce fat. You have to lower your overall body fat percentage. Anyone that tells you otherwise doesn't know what they are talking about. I had the same rolls and they went down significantly after about 6 weeks of eating clean and lifting weights/hiit cardio 5 times a week. I used the RP Strength cutting templates and the Shortcut to Shred lifting program by Jim Stoppani from the bodybuilding.com site

ETA: I know you love the dress, but it really is putting completely unnecessary stress on yourself to lose weight to look the way you want for a particular dress. I think finding a similar dress where you ALREADY love the way you look would be a way better route. It would suck to get that dress, not do too hot losing weight, then right before your wedding have major dress regret.

^This person knows what is up.

And no wraps don't work.

But a great way to make your back look better is to lift weights primarily incorporating your back muscles. I would start adding some weighted rows and planks to your workout routine!

That is a beautiful dress!! Can I see a photo of the front?!

You can do weight lifting for your back, strengthen your back and core muscles, maybe so an workouts that target your obliques!

I do agree wraps for me with the sweat stuff in them helped short term, and the effects I could see but do I think they help a lot.. no.. if it didn't work, there would be a lot of horse show people that work agree that they do work, but it's a temporary fix. 80% diet 20% exercise. I wouldn't choose the dress because that's a lot of extra stress like others have said

Weight loss for that

Not that this stranger's opinion matters but, I still think it looks nice. Do you have a photo of the front?

That is a beautiful dress!

Actually dairy and gluten (unless you have celiac disease or a true allergy) are completely within a healthy diet. No need to arbitrarily eliminate entire food groups.

Cutting food doesn't increase muscle mass, only exercise can do that.

You can't spot treat.

You need to chat this out with a professional, so I'd recommend a nutritionist and a trainer. You're going to need lots of clean eating and weight work - not just running. You will need to work on toning your entire body.

I agree with PPs, though. This is a lifestyle change, and you're setting yourself up for a lot of work for a dress. I would talk with professionals, or find a dress you love and don't feel like you need to change for.

I have to agree with Kay. That is a lot of stress to put on yourself. I would consider getting a similar dress, but one that you already feel comfortable in. The last thing you need during wedding planning is wondering if you are going to feel good about your dress on your special day.

Just lose weight it will go away. Eat less, move more.

I don't know if it is the same for that style dress, but usually with properly fitted dresses you wouldn't have any back fat or rolls anywhere. It's possible that because your dress is a sample, it doesn't fit you properly everywhere. With the right fit from alterations, you shouldn't have to lose weight or anything to look amazing.

ETA: You change the dress to fit you. You don't change yourself to fit the dress.

I think you should consider other dresses that don't have such a low back. There are so many stunning dresses out there that would look amazing on you now. Today.

Changes to your current diet and exercise can help you to reduce overall but you may still end up in a situation where you're unhappy with the way you look because of this particular design.

Every person slims down and/or tones differently. Myself, for example, looks a lot slimmer with a lot of running. However, any other activity tends to add muscle and I tend to look heavier because my body just doesn't get good muscle definition. So, it's hard to tell how your body will react to any specific activity.

To try and target that specific area, I would suggest trying running and vinyasa yoga. Running to build lean muscle overall and a moderately upbeat yoga to target the back and core.

I've seen a lot of comments that say lift weights--DO THIS. Cardio can only do so much. Weight lifting will help get that little extra lean muscle.

Along with direct diet and exercise of course

Norman, deadlifts if done properly work the glutes....

Norman, only as part of the posterior chain.

It's not going to change what the OP doesn't like about the appearance in her dress.

Honestly OP, it doesn't look like your back is all that "fat". You look like a normal to very fit BMI person! I'm not 100% sure losing overall weight would help much. "Spot toning" is not a thing, unfortunately. Personally, I think you should rock your dress, and you don't need to change a thing!