Excess fat around the armpits can be a source of frustration for many people, as it can make it difficult to feel confident in sleeveless clothing. Before delving into ways to answer “how to get rid of fat by armpits”, it is important to understand the underlying causes of this phenomenon.
Armpit fat, also known as axillary fat, can be a source of frustration and self-consciousness for many people. It refers to the fatty tissue that accumulates in the area between the breast and the upper arm, creating a bulge that can be visible through clothing.
While spot reduction is not possible, there are steps you can take to reduce overall body fat and target the fat around your armpits.
What causes fatty armpits?
The accumulation of fat around the armpits can be a cause of concern for people who desire to feel self-assured in clothes that expose their arms. While genetics can play a role in the distribution of body fat, there are several factors that can contribute to the accumulation of fat in the armpit area.
One of the most common causes of fatty armpits is a sedentary lifestyle. When we lead a lifestyle that involves little to no physical activity, we burn fewer calories and store more fat. This can lead to the accumulation of fat in various areas of the body, including the armpits. To prevent this, it’s important to engage in regular exercise to burn calories and reduce overall body fat.
Another factor that can contribute to fatty armpits is hormonal imbalances. Hormones like estrogen, testosterone, and insulin can play a role in the distribution of body fat, and imbalances in these hormones can lead to excess fat storage in certain areas of the body, including the armpits. For example, high levels of insulin can cause the body to store excess fat, while imbalances in estrogen and testosterone can lead to fat accumulation in the armpits.
Diet can also play a role in the accumulation of fat in the armpit area. A diet that is high in processed foods, sugar, and unhealthy fats can contribute to weight gain and the accumulation of fat in the body, including the armpits. Eating a healthy diet that is rich in fruits, vegetables, lean protein, and healthy fats can help reduce body fat and prevent the accumulation of fat in the armpit area.
It’s important to note that genetics can also play a role in the accumulation of fat in the armpit area. Some people may be predisposed to storing more fat in certain areas of the body, including the armpits, due to their genetic makeup.
Excess body fat
One of the primary causes of armpit fat is excess body fat. When the body takes in more calories than it burns, the excess energy is stored in the form of fat, and can accumulate in various parts of the body, including the armpit region.
Lastly, stress can also contribute to the accumulation of fat in the armpit area. When we experience stress, the body produces the hormone cortisol, which can increase appetite and cause the body to store more fat, particularly in the abdominal area. Over time, this can lead to the accumulation of fat in other areas of the body, including the armpits
Why do I have more fat under 1 arm?
The accumulation of more fat under one arm than the other can be due to various reasons.
Imbalance in muscle development
One possible explanation is that you may have an imbalance in muscle development or usage between your arms. This can lead to differences in the amount of fat stored in each arm, resulting in one arm having more fat than the other.
Another possible reason is that there may be a difference in lymphatic drainage between the two arms. The lymphatic system is responsible for removing waste and toxins from the body, including excess fluid and fat. If the lymphatic drainage is compromised in one arm due to injury or a medical condition, it can lead to the accumulation of excess fat.
It’s essential to note that having more fat under one arm than the other is generally not a cause for concern, and it is a common occurrence.
However, if you notice a sudden and significant difference in the amount of fat under your arms or other areas of your body, it’s recommended that you consult a healthcare professional to rule out any underlying medical conditions.
Does massaging reduce armpit fat?
Massage can provide various benefits to the body, such as reducing muscle tension, increasing circulation, and promoting relaxation. However, there is no scientific evidence to suggest that massage can reduce armpit fat.
The accumulation of fat in the armpit area is primarily due to excess body fat, and while massage can help increase blood flow and promote lymphatic drainage, it cannot directly target or reduce fat in a specific area of the body.
How to get rid of fat by armpits?
Excess fat under the armpits can be a source of discomfort and self-consciousness for many people. However, there are several effective ways to get rid of armpit fat and improve the appearance of your underarms.
Engage in regular exercise
One of the most effective ways to get rid of armpit fat is through regular exercise. Cardiovascular exercise, such as running, swimming, or cycling, can help burn calories and reduce overall body fat, including the armpit area.
Resistance training, such as weightlifting or bodyweight exercises, can also help build muscle and increase metabolism, leading to more significant fat burning.
Focus on strength training for the upper body
Targeted strength training for the upper body can help tone and sculpt the muscles in the armpit area, leading to a more defined and contoured appearance.
Exercises such as push-ups, dumbbell flys, and overhead presses can help strengthen the chest, shoulders, and arms, leading to a more balanced and toned upper body.
Follow a healthy and balanced diet
Eating a healthy and balanced diet can help reduce overall body fat, including the armpit area. Focus on consuming a diet rich in lean protein, complex carbohydrates, and healthy fats.
Avoid processed foods and sugary drinks, which can contribute to weight gain and increase the accumulation of armpit fat.
Drinking enough water can help flush out toxins and excess fluid from the body, leading to a reduction in overall body fat, including the armpit area. Aim to drink at least 8-10 cups of water per day.
Manage stress levels
Stress can contribute to weight gain and the accumulation of armpit fat. Engage in stress-reducing activities such as yoga, meditation, or deep breathing exercises to help manage stress levels and reduce the accumulation of armpit fat.
Get enough sleep
Getting enough sleep is essential for overall health and can help reduce the accumulation of armpit fat. Aim for at least 7-8 hours of sleep per night to promote optimal health and well-being.
Consider non-surgical treatments
In addition to lifestyle changes, there are non-surgical treatments that can help reduce the accumulation of armpit fat. Cool Sculpting is a non-invasive treatment that freezes and destroys fat cells, resulting in a more contoured and defined appearance in the armpit area.
Consult with a qualified plastic surgeon
For those who have tried lifestyle changes and non-surgical treatments without success, liposuction may be an option. Liposuction is a surgical procedure that involves the removal of excess fat cells from specific areas of the body, including the armpits.
However, it’s essential to consult with a qualified and experienced plastic surgeon to determine if liposuction is the right option for you and to discuss any potential risks and complications
5 best exercises to get rid of fat by armpits
Armpit fat can be a stubborn area to target during workouts, but there are several exercises that can help reduce the appearance of armpit fat. Here are five of the best exercises to get rid of armpit fat:
- Push-ups: Push-ups are a classic exercise that work the chest, arms, and shoulders. They are also effective at targeting the muscles in the armpit area. To do a push-up, start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down towards the floor by bending your elbows, then push back up to the starting position.
- Tricep dips: Tricep dips are another great exercise for targeting the muscles in the armpit area. To do triceps dips, sit on the edge of a sturdy chair or bench with your hands gripping the edge next to your hips. Walk your feet forward so that your butt is off the edge of the chair, then lower your body down towards the floor by bending your elbows. Push back up to the starting position.
- Bent-over row: Bent-over rows are a compound exercise that work multiple muscle groups, including the back, shoulders, and arms. To do a bent-over row, hold a pair of dumbbells with your palms facing down and bend forward at the hips. Keep your back flat and your arms straight, then lift the dumbbells up towards your armpits by bending your elbows. Lower the dumbbells back down to the starting position.
- Lat pull-downs: Lat pull-downs are an effective exercise for targeting the muscles in the back and shoulders, which can help reduce the appearance of armpit fat. To do a lat pull-down, attach a wide-grip bar to a cable machine and sit facing the machine. Grip the bar with your hands wider than shoulder-width apart, then pull the bar down towards your chest while keeping your elbows close to your sides. Slowly release the bar back up to the starting position.
- Cardio: Cardiovascular exercise, such as running, cycling, or swimming, can also help reduce armpit fat by burning calories and promoting overall weight loss. Aim to do at least 30 minutes of moderate-intensity cardio exercise most days of the week.
Remember to combine these exercises with a healthy, balanced diet and plenty of hydration to maximize their effectiveness in reducing armpit fat.
In conclusion, getting rid of armpit fat requires a combination of lifestyle changes and potentially non-surgical or surgical treatments.
Regular exercise, targeted strength training, a healthy and balanced diet, stress management, and adequate sleep can help reduce overall body fat, including the armpit area.
While these steps can help you reduce overall body fat, it’s important to remember that everyone’s body is different, and some areas may be more stubborn than others. Consistency and patience are key, and it’s important to maintain a healthy lifestyle for long-term results.