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Knocking Out Fat in Your Midsection and Back

By Stephen R. Farris

As we grow older, there may be a time that we start losing our figure, especially around the midsection and lower back. Sometimes we end up adding more fat in those areas and it can be a struggle to get it back off and keep it maintained in a healthy manner.

However, you can make some changes to your diet and by adding a few simple exercises to help rid yourself of belly and back fat.


First, we must develop a pattern of burning more calories than we actually take in on a daily basis. This can be achieved by watching what we eat. Mainly, staying away from the junk foods and eating more lean cuts of meat, raw vegetables and fresh fruits. Some of the food items you might consider that will help out by adding more protein, vitamins, and minerals (exactly what the body needs) include some of the following:

  • Avocados (a source of healthy fat)
  • Hard-boiled eggs (protein)
  • Leafy green vegetables (fiber and nutrients)
  • Broccoli and cauliflower (vitamins and minerals)
  • Sweet potatoes
  • Salmon and tuna 
  • Lean chicken breast

These foods alone can be mixed, matched and/or combined to make several delicious dishes. Throw in some spices to add a little flavor as well. And don't forget, use cooking oils such as avocado or olive oil.


In reality, your belly and lower back make up your body's core. Keeping a strong core benefits not just the midsection, but your entire body. Check out some of the exercises you can do to maintain your core.

  • Reverse hip raises using an exercise ball
  • Side jackknife
  • Superman 
  • Crunches (or sit-ups, using different variations)
  • Lateral raises (using dumbbells)
  • Rowing (you may have to invest in a machine for this)
  • Speed bag (yes, just like the boxers use)

Descriptions of these exercises can be found online. You may also find a few others you want to try too.

However, you may want to start slow and one exercise that is great to do is very simple -- walking.

And remember, if you have questions about changing your diet or beginning an exercise program, you can always consult with your local chiropractor to hear what tips and suggestions they can offer to help get you started.

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Sugar Hill, Ga.

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