Introduction

• Though no one wants to hear it, there is no easy way to get rid of lower back fat. While the so-called "love handles" aren't necessarily anything to be ashamed of, they're not often loved by those who have them. But, while it's possible to target specific muscle groups to increase muscle tone in one area, metabolizing fat does not occur in just one particular area of the body at a time. Unfortunately, the lower back is one of the body's favorite places to store fat, and unsightly flub in this area is notoriously difficult to lose. If one lowers her overall body fat, however, she will experience reduction in the love handles area.
  
  

Diet

• Reducing one's overall caloric intake is essential in losing fat. There's no way around the fact that the body stores excess calories as fat and burns fat when there is a modest calorie deficit. This is not an invitation to starve oneself, however, since the body tends to slow its metabolism rather than burn fat if it anticipates starvation.
  
  The trick, then, is to eat enough of the right kinds of foods to feel satisfied but not have too many calories. This means laying off the sweets, the refined sugars and the processed foods. It might be surprising how much vegetables one can eat in a day while staying below calorie allowances. There's also evidence that eating a diet rich in lean proteins and alkaline foods helps the body burn fat more easily.
  
  

Exercise

• As mentioned, particular muscle groups can be targeted with stretching and weight training, and this will improve the overall tone of the area. Thus, the muscles of the lower back can be reached with back extensions and ab crunches. The best way to lose fat, however, is with regular aerobic exercise. Though this doesn't target the lower back specifically, it does help melt away overall body fat. One hour, five days a week, of exercise strenuous enough to break a sweat and raise the heart rate, is enough to significantly reduce body fat in a relatively short period of time.
  
  

Other Options

• While controlling you diet and exercise is the most healthy and natural way to shed some of that lower back fat, modern science does offer some other, somewhat dubious approaches. One is diet pills. These tend to come on quickly as fads and disappear just as fast. Most are stimulants and, while they might fool the body into burning extra fat in the short, can have serious and dangerous side effects.
  
  There are also wearable devices that stimulate muscle through electric shocks. This technique has long been used by body builders to enhance their overall weight-training regimen. They are not proven to create weight loss, however.
  
  Finally, there is liposuction, probably the most targeted means of reducing lower back fat. While the thought of having the excess adipose tissue vacuumed out of their body is unappealing to some people, others find it an excellent option. While relatively safe if done correctly, there have been disastrous incidences of malpractice. If considering liposuction, be sure to deal with a reputable physician.