If you struggle with weight loss, as most of us do, you’ve figured out just how hard it is to lose weight.

The question is, why is it so hard and is there anything you can do about it? There’s no shortcut to weight loss, but you can make the process easier with a few simple changes:

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  1. Slowly cut out all sugar, don’t do it all at once. This one of the biggest reasons we have an obesity epidemic on our hands.
  2. Slowly cut out all alcohol, it literally unwinds all of your other efforts at weight loss.
  3. Quit eating bread and cereal, drink smoothies instead.
  4. Stay away from weight loss pills, they are flat-out bad for your heart and health.
  5. Eat more plants.
  6. Drink more water.

Stick to the basics mentioned above, don’t make it any more complicated than that. And of course, start a routine of exercises.

Exercises That Target Back and Underarm Fat

Ones of the most challenging areas are the back fat and the underarm flab, and the good news is that these specific muscles can be successfully targeted with the help of some exercises.

Below are videos that show you everything you need to be successful and you don’t need cash or a gym membership to make it happen.

1. Reverse Fly

Lie on the floor with the face down and the arms stretched to the sides. Elevate the chest and head off the ground, and the stretch is felt between the shoulder blades. Do 3 sets of 15 repetitions each.

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2. Superman

Start in the same position, stretch the arms over the head, and pull the chest, legs, and arms off the floor. Do 3 sets of 10 repetitions.

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3. Bird Dog

This exercise boosts the blood flow and flexibility, improves balance and stability, and tones the arms.

Start on all four and a straight back, and stretch the right arm and the left leg. Hold for several seconds, alternate, and repeat.

As we have mentioned before, you do not need a personal coach or a gym to tone the unwanted back flab. These exercises are highly effective for treating these specific areas of the body.

4. Plank Hip Twists

This exercise will strengthen the back muscles and quickly reduce the back flab.

Start in a plank position, with the legs wide apart, and rest on the forearms. Then, drop the chest down, and squeeze the shoulder blades together. Hold for 10 seconds, and do 2 sets of 20 repetitions.

Your Diet Matters

Changing the way you eat is another thing you have to commit to for long-lasting weight loss. That means working to replace unhealthy foods with healthier choices and do that most of the time.

Some ideas to help include:

  • Keeping a food journal.
  • Spending more time in the grocery store reading food labels.
  • Spending more time preparing meals.
  • Understanding proper portion sizes.
  • Making conscious choices about what you eat, rather than mindless eating.

For permanent weight loss, you need to pay attention to what you eat and make good choices more often than not.

Maybe a structured diet eventually ends, but healthy eating never stops. In other words, there will never be a time when you’re done eating healthy, at least not if you want lasting weight loss.

You might feel you’re sacrificing the good stuff (pizza, fast food, etc.) and your life won’t be fun if you can’t have those foods. However, you will be enjoying you beautiful new body and part of being an adult is realizing that there is always a cost for something we want. Nothing’s for free.

Now go fourth and conquer, onward and upward!