5 Tips To Get Rid Of The Fat Under Your Arms

The buildup of fat under your arms can occur for several reasons, but with the right diet and exercise you can reduce it. It is also important to know how to choose the type of clothing you are wearing and a bra that suits you best.
5 tips to get rid of the fat under your arms

You may have noticed something uncomfortable when you put on the bra that breaks up the smooth line above your chest: the excess fat under your arms.

First of all, you should know that this is a very common problem for women, regardless of weight or age.

It is a very special area of ​​the body where there is a tendency to accumulate the excess fat that can sometimes extend to the back. Here it forms  annoying walruses that are visible when wearing tight clothing.

What can you do? An interesting thing to remember is that while some women choose to resort to surgery, it usually only reappears. It’s not a curse, it’s genetics. Does this mean that you have no choice but to give in to accept the choices between your shoulders and chest? Of course not!

The key to well-being has always been acceptance of your own body. Remember that this does not mean that you do not have the right to take care of yourself and improve your self-image.

If you follow these five main tips, you can reduce the appearance of this fat and make it much less noticeable. First, we will explain what causes this disadvantage and how to reduce its impact.

Why does fat build up under your arms?

woman in dress

There is no need to be obsessed with it. As we have already pointed out, this is a common problem among women. However, if fat in this region also extends to the back to the point that appearance prevents you from wearing certain types of clothing, it is never too late to take some simple steps that will improve the way you look at yourself.

Let us now look at the most common causes of this buildup of fat under the arms:

  • Excess breast tissue is the most common cause, and it is a medical condition that has a name: polymastia, multiple sinus syndrome or supernumerary breast.
  • The muscles in the arms lose strength due to age or that you get too little exercise.
  • On the other hand, this problem can also be due to an excessive buildup of fat.
  • In very rare cases, it may be due to a lipoma. This is a non-malignant, harmless condition. It can be removed and will not cause any major problems.

Just as you accumulate it on your abdomen, hips, buttocks, thighs or calves, fat can be localized on your back, chest and forearm area. The origin is almost always genetic, as we have stated above.

Also note that if this type of fat appears overnight and appears to be made of nodules, you should immediately inform your doctor: it may be an inflamed lymph node.

Strategies to reduce fat under the arms

1. Remember what to eat


First of all, you need to eat more complex carbohydrates. These include:

  • Whole grain carbohydrates (oats, rice and wholemeal pasta, rye bread)
  • Vegetables (spinach, sprouts, peas, carrots, artichokes, celery, cucumber)
  • Legumes (lentils, chickpeas)
  • Citrus fruits (oranges, lemons)
  • Egg
  • Avocado
  • Bananas
  • Berry
  • Chicken or turkey
  • Olive oil
  • Chia seeds

2. Try a fat-burning drink


  • 2 artichokes
  • 1 liter of water
  • 3 slices of pineapple
  • The juice of 1 lemon
  • 5 chopped almonds


  • First, boil the artichoke in a liter of water.
  • Blend pineapple with lemon juice and chopped almonds.
  • Then add the artichoke water to the pineapple, lemon juice and almond mixture.
  • Drink this twice a week, one hour before your meals.

Try a workout routine to strengthen your arms

woman trainer

You must use approx. 30 minutes a day to train and tone your arms. All you need are dumbbells or dumbbells and some comfortable clothes.

  1. Start by lying on your stomach and then lift your torso with only your arms.
  2. Do 20 repetitions of these to increase your resistance.
  3. Then lie on your back and lift the dumbbells approx. 20 times.
  4. Repeat this cycle for half an hour.

4. Try the plank

It is not an easy task to perform plank exercises, as it requires a lot of endurance and skill. If you can get used to dedicating 15 minutes to this exercise every day, you will begin to see results.

  • First, lie on your stomach.
  • Then lift your body using only a single arm and your toe balls.
  • Hold this position for one minute before repeating with the other arm.

5. An effective way to hide fat under the arms: a good bra

Woman in bra

It’s as simple as that. When you have a normal weight, have good health, and the only problem you see is the troublesome fat under the arms, do not worry: just choose a good bra.

  • Avoid bras with smaller cups. In addition to the fact that this is bad for your health, it causes the fat to squeeze out of them and become more noticeable under the clothes.
  • Look for specific bras that cover better. They want larger bowls and wider straps.

Thanks to this simple change , the breasts will be completely inside the bra together with the whales. Your clothes will look amazing!

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