How to Get Rid of Side Boob Fat (Armpit Fat)? Full Guide.

Have you ever climbed into your favorite dress only to notice that pesky fat bulging out of the sides of your breasts? It’s a common problem that many of us face, but fear not! In this complete guide, we will answer the question, «How to get rid of side boob fat.» After reading this article, you will get the most effective strategies and feel comfortable and confident in any outfit! 

Understanding Armpit Fat 

What Is Side Boob Fat or Armpit Fat?

Fat on the side of your breasts is excess fat that spills out the sides of your bra or top. This is a cosmetic problem for many women, as we all want to look attractive in thin, strapless outfits. 

But fat on the side of a breast is also an indicator of your overall body fat percentage. 

It is important to understand the problem; then, it will be easier for us to find the answer to the question of how to get rid of armpit fat. 

What Causes Armpit Fat?

Such a cosmetic problem as armpit fat can occur in both men and women. But it seems that this problem is more common in men. 

Often, the wrong choice of clothing can make the area between the breasts and armpits unattractive. Tops and bras that are too small can lead to underarm bulges. 

But inappropriate clothing is far from the only cause. Let’s take a look at some of the common causes. 

how to get rid of armpit fat

Excess body weight 

This is one of the most common armpit fat causes. If you are even a little overweight, it can be deposited near the armpits. 

Therefore, the more weight you have, the more subcutaneous fat you have in your body. This leads to the formation of folds across the body, on the sides, on the back, and on the side of the chest. 

In order to reduce subcutaneous fat in an area, you need to reduce the overall body fat percentage. Unfortunately, fat does not go away locally; it is necessary to influence the complex to solve this problem. Physical activity, including side boob workouts, which we’ll talk about below, and nutrition are all things that can help. 

Genetic factor 

It’s no secret that body fat distribution is largely dependent on hereditary factors. One study found a correlation between genetics and body fat distribution. (1)

 Also, based on the data from this study, in women, fat distribution is more dependent on gynetics than in men. It turns out that if your relatives had side breast fat, you probably have it, too. 

Hormonal changes 

The breast is susceptible to hormonal changes. For example, during menstruation, pregnancy, or menopause, a woman’s body undergoes hormonal changes. 

Changes in hormone balances cause the breasts to swell, and for this reason, the area under the arms may also look more voluminous. 

Other causes 

Excess breast tissue is a medical condition in which breast tissue develops outside the breast. It most often occurs in the armpit area and can be confused with fat under the arms. 

Lymph node enlargement or lymphedema also results in visual enlargement of the armpit area. 

Lymph node enlargement or lymphedema also leads to visual enlargement of the armpit area. 

It is a condition in which the lymph nodes swell due to infection, injury, or other causes. 

These conditions are not associated with side boob fat. But if you notice any changes, it is better to consult a doctor. This will help prevent the possible development of the condition. 

Lifestyle Changes for Reducing Side Boob Fat

how to lose side boob fat

1. Dietary Adjustments

How to get rid of armpit fat? Start making changes in your diet. Your diet should be balanced, containing fruits, vegetables, protein foods, and whole grain products. We often underestimate the role of proper nutrition in weight loss, but this diet can significantly reduce the percentage of subcutaneous fat. 

2. Getting Enough Sleep

How to get rid of side boob fat? Pay attention to the quality and duration of your sleep. Adequate sleep is crucial for weight loss: it is involved in regulating the hormones that control hunger and satiety.

3. Wear the Right Size Underwear. 

The right bra can significantly reduce armpit fat or side boob fat. We often don’t realize that tight underwear impairs circulation and exacerbates armpit fat problems. Also, your breasts will look better visually if your bra does not squeeze your breasts on the sides. 

4. Reduce Fat Mass and Increase Muscle Mass. 

We have already talked about the fact that fat does not go away from only one part of the body. So, in order to make the underarm area tighter, we need to reduce fat mass. 

Want to know how to get rid of side boob fat? Build muscles in the upper body. Building muscle strength in your shoulders, arms, and chest will help tighten the side chest area. 

Effective Side Boob Fat Exercises 

1. Cardiovascular Exercises

How to get rid of armpit fat? Incorporating cardio exercises like brisk walking, jogging, or swimming can help burn overall body fat, indirectly targeting armpit fat. Choose the type of activity that you enjoy the most and find enjoyable. Even just walking outdoors will help burn extra calories and get you one step closer to looking good. 

2. Strength Training Exercises

Building muscular mass through strength workouts can increase your metabolic rate, promoting fat loss. In addition, the muscles will make the body tighter, and visually, the fat folds will be less noticeable. 

3. Specific Exercises for Side Boob Fat

How to get rid of sideboob fat? Exercises such as push-ups, side planks, and dumbbell flys can tone the chest and reduce the appearance of side boob fat. 

In the following videos, you can see different variations of sideboob workout. These workouts for side boobs can be done at home. You can start by doing the exercises a few times a week. And as your muscles get used to the load, add the number of workouts. 

exercise to get rid of side boob fat
how to get rid of side breast fat

4. The Role of Posture in Reducing Armpit Fat

Maintaining good posture can visually reduce side boob fat and enhance muscle tone in the upper body. Many people think they have armpit fat, but in fact, their shoulders are turned forward, and this makes the figure less attractive. Strengthening your back muscles will help improve your posture and make you look even more attractive. 

Professional Treatments

armpit fat, side boob fat,

1. Liposuction

How to lose side breast fat? For those looking for immediate results, liposuction is a surgical way to remove fat deposits. With this treatment, you can eliminate fat from the sides of your breasts, on your abdomen, or on your thighs.

It is important to realize that while this procedure will get rid of a few pounds of fat, it does not address the cause of the fat. In addition, consult your doctor about possible contraindications and side effects. 

2. CoolSculpting

Cryolipolysis or CoolSculpting is a non-invasive procedure whose action is based on freezing and destroying fat cells. There are places on the body that are the most difficult to remove fat from, such as the armpit area. With this procedure, you can remove fat that is difficult to get rid of with other methods, such as diet or exercise. (2) 


In this guide, we have covered the most important aspects in the question of how to get rid of armpit fat or how to get rid of side boob fat.

A healthy lifestyle, adequate sleep, proper nutrition and regular physical activity will help prevent or reduce existing side boob fat. If you regularly perform special exercises that will help strengthen the muscles in this area, as well as reduce fat mass, the results will be amazing.

 In some cases, it can be difficult to get rid of armpit fat. For such cases, you can resort to professional procedures such as liposuction or cryolipolysis.

FAQs on Reducing Side Boob Fat

How long does it take to see results in reducing side boob fat?

Results of fat reduction on the sides of the chest can vary greatly from one person to another, depending on factors such as genetics, current fitness level, and consistency of diet and exercise regimen. Generally, it might take a few weeks to notice changes and up to several months for significant results. Patience and persistence are key, as body transformation doesn’t happen overnight.

Can exercises completely eliminate side boob fat?

While exercises, especially those targeting the upper body and chest area, can significantly reduce the appearance of side boob fat by toning the muscles underneath, they cannot completely eliminate it if not combined with overall body fat reduction strategies. That’s why a comprehensive approach that includes a variety of exercises, a healthy diet, and adequate sleep is so essential for fat loss. 

Is it possible to target just side boob fat with diet?

It’s not possible to target fat loss in specific areas of the body, including side boob fat, through diet alone. However, a calorie deficit and a healthy diet can help reduce overall body fat and, including armpit fat. Focus on a diet rich in nutrients, low in processed foods, and balanced in terms of calories to support fat loss across the entire body.

Are there any specific types of foods to avoid to reduce side boob fat?

While no specific food directly leads to side boob fat, certain types of foods can contribute to overall body fat accumulation if consumed in excess. It is recommended that you limit or avoid heavily processed foods and beverages high in sugar, as well as excessive amounts of saturated and trans fats. Opting for whole, nutrient-dense foods can support body fat reduction and overall health.

How often should I exercise to maintain results?

To maintain results and prevent fat accumulation, including fat on the sides of the chest, you should consistently exercise, including both cardiovascular and strength training. The general recommendation is 75 minutes of high-intensity exercise or 150 minutes of moderate-intensity aerobic exercise per week. Also, muscle-strengthening exercises two or more days a week will be sufficient. However, individual needs and goals may vary, so it may be helpful to tailor an exercise regimen to your specific situation. 

The founder of Myfitbody.club, fitness blogger, passionate advocate of a wholesome lifestyle, and your personal compass in the captivating realm of nutrition and exercise.

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