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.

Consuming refined carbohydrates — simple sugars and starches — is one of the biggest reasons Americans are now battling obesity. Carbohydrates you don’t burn get stored in your body as fat.

Since food manufacturers began lining supermarket shelves with “no-fat” and “low-fat” foods — most of which have added sugars — we have become fatter than ever.

If you pay attention to the weight loss industry, you’ve been told over and over how easy it is to lose weight—just take this pill, follow that diet, or buy this piece of equipment, and everything will melt away in a flash.

In fact, we spend billions of dollars each year on weight loss products and services and yet we’re still overweight.

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.

These are the simplest exercises you can practice in order to solve these issues, and you need absolutely no money nor equipment.

  1. Prone 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.

  1. Snow Angels

In the same starting position, with the face down and the arms stretched to the sides with the palms down, keep the back straight, and raise the arms above the head.

The feet should be at a few inches from the wall. The arms should remain straight, and you should lower them back to the sides. Do 3 sets of 10 repetitions.

Perform 3 sets of ten each.

  1. 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.

  1. T-Y-I

The head trainer and co-owner of The Studio by Remorca Fitness, Nedra Lopez, claims that these exercises improve the body posture, target the entire upper back, and strengthen the muscles.

“T” Lie on the ground with your face down, the arms should be stretched aside to form the letter “T.” the palms should be turned towards the floor, and you should elevate them and squeeze the shoulder blades. Hold for 7 seconds and then release. Repeat in 2 sets of 20 repetitions.

“Y” Still lying, stretch the arms above the head in the form of the “Y” letter, and gradually raise the arms and squeeze the shoulder blades together, while the arms remain straight. Release and do 2 sets of 20 repetitions.

“I” From the same starting position, stretch the arms above the head in the form of the “I” letter, raise the arms straight up, and squeeze the shoulder blades together and push them down towards the lower back. You should do 2 sets of 20 repetitions.

  1. The 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.

For a very short period, you will return your confidence and wear the strapless dress or bathing suit again.

  1. Plank Drops

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 can still enjoy your favorite foods, just not every day.

See a Health Care Professional

Talking with a health care professional about your weight is an important first step. Sometimes, health care professionals may not address issues such as healthy eating, physical activity, and weight during general office visits. You may need to raise these issues yourself.