Begin a three-times-per-week cardiovascular exercise routine. The exercise should last at least 30 minutes, and be enough to raise your pulse significantly. Some good choices that are especially helpful for body fat loss are using an elliptical or spinning machine or swimming laps at a local pool. Cardiovascular activity is important to burn fat from your body.
Add a weightlifting routine twice a week. A good way to split it is to do cardiovascular activity Monday, Wednesday and Friday, and weight lifting on Tuesdays and Thursdays. Weightlifting is important to spike the metabolism so that you're able to burn fat even when resting, crucial for those hard to reach places like back rolls.
Schedule in time to do exercises that target the obliques and back muscles. Try a standing trunk twist, where you stand with your legs apart and arms spread out as if you were flying. Twist to the side and touch your right arm to your left toe. Alternate left to right for a set of 15. Try using the back extension machine at the gym; it's the one where you tuck your legs into the bench, and then lift your entire body up with your back muscles. Ask a gym employee to demonstrate for you.
Begin a healthy eating plan that is low in calories but high in fiber and protein. Fiber will keep you full and satisfied longer, and protein will give you the necessary energy to complete the activities that you'll need to in order to get rid of love handles and back fat.
Eat enough calories for you to lose weight. While the typical person eats around 2,000 calories each day, someone looking to shed back fat and love handles should bring that number down to between 1,200 and 1,400 calories per day, depending on your size. See the weight loss calculator in the Resources section to decide how many calories you need to consume to lose those stubborn love handles.