Sun’s out, underarms out.
It’s never fun feeling self-conscious in a bathing suit or tank top—having to cover up, even on the hottest summer days, to try and hide stubborn underarm fat.
Although armpit fat is completely normal, getting rid of the underarm bulge is a concern shared by many. If you’ve been struggling with armpit fat, we’re here to help you find the best solution for your body so you can get back to feeling your body-confident, beach-ready best.
Understanding armpit fat
Armpit fat is the term for pockets of excess fat that sit under the arm, slightly to the side of the breast. Otherwise known as the ‘bra bulge,’ armpit fat is completely harmless from a health perspective and is a common concern for people of all shapes and sizes, it may have an impact on your confidence. Before we explore strategies to get rid of stubborn armpit fat, let’s dive deeper into what causes it:
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Excess body fat
The most common cause of armpit fat is overall body fat. If you’re overweight, subcutaneous fat can deposit in your underarm area, just like anywhere else, and it can be stubborn and challenging to get rid of.
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Genetics
Our genes play a major role in how our bodies store fat. Some people are genetically predisposed to carry more fat in specific areas, including the armpits, so if you have relatives with armpit fat, you may be more likely to experience it, too.
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Posture
Poor posture may not cause armpit fat, but it can make it more noticeable. If your shoulders tend to roll forward, standing or sitting up straight may help reduce the look of armpit fat.
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Too-tight clothing
Wearing clothes that are too tight may not cause armpit fat, but it can accentuate it. Wearing a bra that’s too small can also create or enhance the appearance of front or back bra rolls, so it’s important to choose well-fitting underwear and clothes.
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Axillary breast tissue
Although this is often mistaken for armpit fat, it’s not the same thing. Axillary breast tissue is regular breast tissue found in the face, neck, or ear, and can occasionally extend out into the armpits. Unlike armpit fat, it feels fibrous and tends to respond to hormonal changes, like those that occur during puberty, pregnancy and menopause. These fluctuations can make axillary tissue look thicker or lumpier at times.
Armpit fat, on the other hand, doesn’t fluctuate with hormonal changes and instead responds to your overall health and weight. But both axillary breast tissue and armpit fat, while harmless, can cause you to feel self-conscious about your underarm area and seek out ways to tackle it.
How to lose fat under armpit
Since many people are genetically predisposed to armpit fat, it can be resistant to diet and exercise. But there are lifestyle changes you can make to reduce its appearance, if not get rid of it completely.
Exercises to lose fat under armpit
While you can’t target fat reduction in a specific area of the body, you can target your muscles in the area to create a leaner appearance, including the underarm area.
Your workout strategy should consist of a combination of cardio to burn fat and resistance training to build lean muscle mass, which can help boost your metabolism. Try these targeted moves to tone and tighten your armpits and underarms:
- Triceps kickbacks
- Skull crushers
- Push-ups
- Pull-ups
- Reverse flies
- Planks
Diet advice to reducing armpit fat, front bra rolls and back bra rolls
The key to weight loss is establishing and maintaining a caloric deficit. In other words, you need to burn more calories than you consume. Cardio exercise will help with this, but the main way to lose weight and burn fat is to eat less. Use an online calculator to determine how many calories you’re currently taking in, then subtract 500 calories from that figure. This will give you your daily caloric goal. To lose weight, you need to be in a calorie deficit and focus on eating a healthy, balanced diet. When you lose weight overall, you may find that your armpit reduces as well.
Just as important as how much you eat is what you eat. Consuming nutrient-dense, unprocessed food for overall health can help with sustainable fat loss, including in the armpit region.
Lifestyle changes to reduce armpit fat and bra bulge
While diet and exercise are essential to losing weight, including in the underarm area, other lifestyle factors play a crucial role. Follow these tips to reduce or manage your weight and improve your overall wellbeing.
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Prioritize your sleep
The sleep-diet connection is real. If you’re consistently sleep deprived, meaning you’re not getting enough sleep or enough quality sleep, your metabolism can’t function properly, contributing to weight gain. You may also find yourself craving sugary or high-carb foods when you’re tired.
While sleeping a full eight hours every night isn’t always possible, especially for new parents and night-shift workers, you should aim to get as much quality sleep as you can, as often as you can. Tips include going to bed and getting up at roughly the same time every day, cutting down on stimulants like coffee, tea and alcohol, and making sure your room is the optimal darkness level and temperature.
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Manage your stress
There’s a direct link between stress and weight gain. When you get stressed, your body produces more of the hormone cortisol, known as the stress hormone, leading to overeating habits. Reducing stress will help you control your food cravings. Proven techniques include yoga, meditation, breathwork and walks in nature.
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Stay hydrated
Water does more for your body than quench your thirst. Studies have shown that H2o can help with weight loss in a variety of ways, including suppressing your appetite, boosting your metabolism, and making exercise easier and more efficient. To stay hydrated, women need around two liters of water per day and men need around 3 liters.
Achieve lasting results with SoftSqulpt for armpit fat
If you’re dealing with stubborn armpit fat that no amount of working out or eating right seems to shift, SoftSqulpt® of the Front Bra Roll/Back Bra Roll may be for you. Whether you choose this treatment as an add-on to our procedures, such as the SoftSqulpt Midsection treatment, or as a standalone procedure, it’s the ideal solution to remove armpit and bra roll fat instantly, with lasting results.
SoftSqulpt is a safer, gentler alternative to traditional liposuction that is performed while you’re awake, using localized medication and laughing gas to keep you comfortable. This minimally invasive procedure doesn’t require general anesthesia, resulting in minimal discomfort, reduced scarring and very little downtime.
[opportunity to add images of before and after of bra fat roll removal here (not just the link at the bottom of the article]
Say goodbye to armpit fat and bra rolls
Ready to say goodbye to stubborn armpit fat? At Squlpt, we offer personalized solutions to help you feel your best in your favorite bikini or sleeveless dress. Book a free virtual consultation with a Squlpt surgeon and body consultant today to discuss your goals and create a custom treatment plan designed just for you.
Be sure to check out our before & after gallery and SqulptStories to see the transformative results of SoftSqulpt.
