5 Ways to Eliminate Back Fat

You won't miss it at all.

 BY POPSUGAR FITNESS

This article was written by Lizzie Fuhr and repurposed with permission from POPSUGAR Fitness.

Back bulge around the bra area or a pesky muffin top aren't fun to deal with. But you can feel more confident in your own skin with just a little extra effort. Sure, targeting specific body parts to burn fat doesn't work, but these healthy tips can help you get the results you want faster!

Turn Up Your Cardio
If you're serious about getting rid of fat, you've got to start getting serious about cardio. According to the USDA, you should perform 60-minute sessions five times a week.

For even more intense cardio, opt for interval training that alternates between periods of pushing your body and recovery, since it offers an "afterburn effect." This means that after exercising, your body can burn more calories—an extra 200 calories throughout the day even at rest or sleep—than you would after completing a steady-paced workout.

Focus on Toning
Add moves that sculpt your back, shoulders, and obliques to reveal the strong muscles that lie beneath. Posture-improving exercises can also do wonders! This five-minute back workout and these body-balancing back exercises are great ones to try!

Practice Yoga
Quality strength training and cardio are key, but yoga can help you take off back fat, too. This heart-pumping yoga routine is just what you need!

Eat Smarter
Choosing healthier foods and cooking up cleaner recipes are essential in your battle against back bulge. Check out the best fat-burning recipes for breakfast, lunch, dinner, and even snacks that can support your goals.

Shop Your Shape
Okay, this won't really get rid of fat, but it'll certainly help you feel more comfortable in your skin. If you're concerned about the bulge around your bra or a muffin top, it simply might be time to go up a size in your bra or jeans. Flattering clothes will help you feel more confident so that you feel less stressed while dressing. Instead of getting caught up in the size you're wearing, always focus on how you feel in the clothes you're in.

Comfortable Sleep for Two

Find a sleep position you'll both enjoy.

BY GABRIELLE GAYAGOY

Is two a crowd? Resist the urge to send him packing to the couch. "Sleeping in a pose that lets you both stay comfortable and also allows for body contact helps strengthen your bond," says Evany Thomas, author of The Secret Language of Sleep: A Couple's Guide. She suggests these four sleeping positions, which will let you snuggle up and sleep better all night long:

Excalibur 
Back sleeper + side sleeper
If you're the side sleeper, face your partner, but roll toward your back slightly to avoid waking up with an arm that's still dead asleep. Back sleepers should keep their arms by their sides, not overhead, to reduce stress on the shoulders, says Scott D. Boden, M.D., a professor of orthopedic surgery and director of the Emory Spine Center in Atlanta.

Sidesaddle
Stomach sleeper + side sleeper
You love to cuddle; he complains that full-body contact makes him heat up like a toaster oven. With this setup, he gets space while you get skin-on-skin benefits. The stomach sleeper should place a small pillow under his tummy to take pressure off his back, Boden says.

Paper Dolls
Back sleeper + back sleeper
Two back sleepers don't have a lot of opportunity for snuggling, but a simple brush of the hands or a game of footsies can keep you connected. Facing each other makes this pose more romantic, Thomas says. "The daily last-glimpse exchange of drowsy eye contact creates closeness."

Classic Spoons
Two side sleepers or people with lower back pain
Sleeping on your side helps ease pressure on the spine, making this a good position for couples with back problems, says Todd Sinett, D.C., co-author of The Truth About Back Pain. Bending your knees and sticking a small pillow between them will also keep you from waking up with a stiff back and legs.

What Your Sleep Style Says About Your Relationship

Look out for this random bedroom behavior.

BY KATE MORIARTY

Are you an all-night snuggler or a keep-your-distance kind of sleeper? The answer may reveal subtle clues about your relationship. Couples who sleep less than an inch apart are more likely to be happy in their relationships than couples who sleep on opposite sides of the bed, according to a surveyconducted at this month's Edinburgh International Science Festival.

For the study, researchers from the University of Hertfordshire surveyed 1,000 people about their sleeping habits when snoozing next to their partners. Looks like cuddly couples have the upper hand: 86 percent of couples who slept within an inch of one another were happy with their relationships, while only 66 percent of couples who slept more than 30 inches apart were content with their bond. Plus, touching played a huge role in their happiness; 94 percent of couples who spent the night in contact with each other were happy with their relationships, while only 68 percent of those who kept their hands to themselves said the same.

Now, this obviously doesn't mean you should panic about losing your partner or rethink your sleep style if you typically stick to your side of the bed—sometimes you just need some space! It makes sense that couples who are feeling less-than-thrilled about their romance are less likely to snuggle at night, which could account for some of the statistics. Plus, only 12 percent of couples actually slept within an inch of each other (let's be honest, that's pretty close) and only two percent slept over 30 inches apart, so chances are you are your partner are somewhere in the middle—of the bed and the happiness scale. Still, there's no harm in adding a little spooning action now and then if it'll boost your bond.

Can Lemon Water Really Help You Lose Weight?

...Or have the people who swear by it been feeding you b.s.?

 BY JILLIAN KRAMER

Celebs such as Gwyneth Paltrow and Real Housewives of New Jersey star Dina Manzo guzzle hot water with lemon as if the liquid was bottled at the Fountain of Youth itself. They're certain it aids in weight loss—but is the claim too good to be true?

"Hot water with lemon in and of itself does not cause any actual weight loss," says Alissa Rumsey, R.D., a spokesperson for the Academy of Nutrition and Dietetics. However, if this drink is replacing a beverage that is higher in calories, like coffee with sugar or fruit juice—and that results in a calorie deficit—then it can help you lose weight.

Drinking water—whether hot or cold, infused with lemon, or plain—also helps keep your metabolism humming. "Staying hydrated is an important component of a healthy diet because it boosts your metabolism," says Rumsey. "For those that don’t enjoy plain water, adding some lemon is a great way to boost the flavor without adding calories."

In the short term, drinking water with lemon can also reduce bloating—it acts as a mild, natural diuretic, says Rumsey. However, if you're experiencing bloating in the long-term, it’s best to figure out what is causing it and work to stop those habits: Eating too fast, drinking through a straw, drinking carbonated beverages, consuming too much salt, and consuming foods with sugar alcohols are common culprits.

You also don't want to chug water with lemon religiously if you experience heartburn or acid reflux, as the citrus in the lemon will only exacerbate your symptoms, says Rumsey. Now you know!