Are you self-conscious about your lower back fat? Do you want to get rid of it as soon as possible? While it may not be easy to get rid of lower back fat, it is possible with the right diet and exercise routine. One of the main culprits of lower back fat is sugar. If you want to get rid of lower back fat, you need to cut out sugar and refined carbs from your diet. Another way to get rid of lower back fat is to eat more protein. Protein helps to boost your metabolism and helps to burn fat.