1. Relax. It sounds strange, but relaxing can help you lose fat from your midsection, including your sides and back. Too much stress causes the body to release cortisol, a hormone that promotes the accumulation of fat in the back. [3] To avoid this, you need to reduce stress.

What is the greatest stress in your life? Writing them down and trying to think of solutions will calm you down.

Try yoga, jogging, meditation, and journaling to reduce the stress that makes you lose control.

2. Improve sleep. Getting enough sleep is key to losing weight, especially around the belly and back. When you don't get enough sleep, the burden on your brain and body will increase, so ensure 7 to 8 hours of sleep.

Make sure your sleeping environment is quiet and dark enough that you can enjoy a deep sleep and wake up at the same time every day.

3. Drink more water. This is also very helpful in losing weight. Dehydration can also put a heavy burden on the body, but it can be solved by drinking more water. Drink at least two liters of water every day.

Drink a large glass of water every morning to start a good day.

Buy a one-liter bottle or tube, fill it up at least twice a day, and drink it all.

4. Drink less alcoholic beverages. Alcohol can cause dehydration while raising blood sugar, leading to fat deposits on the sides and back of the body. Only drink 1 at a timeDown to 2 glasses of wine, only twice a week. Choose red wine instead of sugary wine or beer.