We all have those trouble areas. Those parts of our body that seems to hold on to fat and never let go. We feel your pain! During a live chat with Lisa, a BodyRocker asked the question, "how do I lose back fat?" This is the sort of question that keeps coming up so we decided to shed some light on the subject. When it comes to targeting specific body parts for fat loss, there is good news and bad news. The bad news: you cannot spot reduce fat -- there is no magic workout that targets just one spot. Fat is lost all over the body. So, to lose fat you have to make changes to your diet. You will need to reduce your consumption of carbohydrates. If you'd like to get a jump on cleaning up your diet, have a look at our Meal Plan. This guide will help you understand the science behind how your body works while providing you with 30 days worth of meal planning and a recipe book with over 70 offerings! We know that overhauling your diet isn't the simple solution you were seeking but don't get too disheartened, there's more: The good news: you can spot train specific muscle groups that will tone and tighten your body, which will help you get closer to that trim look you desire. Diet and targeted exercises are the answer. For example, if you are concerned about back fat, try this move: T-Raises Grab a pair of 2- to 3-pound dumbbells and stand with feet hip-width apart, bending knees. Bring weights together and turn palms forward. Keep your arms straight, lift weights up to shoulder height then lower back down. Give this a go for 15 reps. For more back moves, check this out! So, remember this: the only way to lose fat from a specific area of your body is to lose fat from all over your body and that is accomplished through dietary change. Exercise comes into play when you are looking to tone, tighten and shape your body. When you do these two things together, the results will be nothing short of amazing!