Everyone has certain parts of their body that they are unhappy with and, for many of us, our unsightly bulge of underarm fat is one body part that can leave us feeling particularly self-conscious.
No matter how slim you may be, you may find that you still retain a small bubble of fat next to your armpit.
This pesky excess fat can look unsightly and many women are deterred from wearing certain styles of clothing because they are too self-conscious about the way that their underarms look.
No matter how hard they try, they just cannot seem to rid themselves of the excess fat in that specific area,leading them to assume that it is something that they will just have to learn to live with. This doesn’t have to be the case.
Although we cannot spot reduce and lose weight from just one specific part of the body, there are certain steps we can take to minimise the appearance of fat in this area.
If you are sick of feeling self-conscious about your underarms why not read our step by step guide on how to permanently reduce underarm fat, increasing both your body confidence and overall wellbeing as a result.
Image Source: Instagram
First things first, you need to ensure that you are wearing the correct bra. It may sound strange, but a properly fitted bra can make a huge difference to the appearance of underarm /armpit fat.
If you are wearing an ill-fitting bra, it could cause part of the breast tissue to spill out over the sides and create the appearance of armpit fat.This is also the case if bra straps are too tight, the straps can dig into your skin and create the appearance of a bubble of fat in the armpit when there ordinarily would not be one.
Many speciality bra stores now offer afree bra fitting services so you can ensure you are buying the correct size and are getting maximum support and comfort from your underwear. Remember that sizes can vary in different stores so always ensure that you try your bras on before purchasing them and pay special attention to how the bras make your underarms appear.
Wear Properly Fitting Clothes
Image Source: Instagram
In addition to ensuring that you are wearing a correctly fitting bra, you should also try to make sure that the clothing you wear fits you properly. If straps are too tight and dig into you, then this can maximize the appearance of underarm fat as it will spill out to the side.
Clothing that is too tight can often be unflattering as it draws attention to parts of the body that it clings to. Therefore, if you are self-conscious about your armpit fat, it may be a good idea to avoid wearing stretchy or elastic material in that area.
Ensure that you trynew clothes on before purchasing them so that you can see how they fit your underarms. Choosing to buy flattering styles and materials in a correctly fitting size is often all that is needed to alleviate the unnecessary feelings of self-consciousness that can plague your self-confidence and body image.
Maintain Good Posture
Image Source: Instagram
One thing that can have a surprising impact on the appearance of underarm fat is your posture.
If you are guilty of slouching in your chair at work instead of sitting up straight, you may be causing the skin near your armpits to bunch together and create the appearance of underarm fat.
This is also the case if you hunch over when you walk instead of keeping your back straight. It may sound simple, but by ensuring that you maintain good posture at all times you will not only look taller and more slender, but the appearance of armpit fat will be significantly reduced.
If you have made the above changes but are still faced with unsightly armpit fat that is making you self-conscious, then it may be time to consider a long-term solution to the problem and embrace a healthier lifestyle.
Losing weight will dramatically reduce the amount of excess fat you are carrying around your armpits. Unfortunately, it is not possible to spot reduce and lose fat from just one specific area, however, by reducing your overall body fat percentage the amount of fat around your armpits will decrease rapidly.
To drop those excess pounds and reduce the amount of fat from the armpit area, there are three things that we must change. A healthy diet must be followed and an exercise regime consisting of a mixture of fat burning cardiovascular activity and muscle strengthening exercises must be introduced.
Change Your Diet
Image Source: Instagram
Many people associate the word diet with hunger and deprivation. They instantly dread the thought of going on a diet because they assume that they will be restricted regarding what they can eat.
This does not have to be the case as there are now many delicious low-calorie alternatives to indulgent meals and snacks.
Unfortunately, there is no nutritional guide that can help you target weight loss in the armpit area, however, by simply eating to lower your body fat you will decrease the amount of fat that your body stores in this area.
To lose weight you simply have to drop into calorie deficit which means that you are using up more calories than you take in. The average woman uses approximately 2,000 calories per day to maintain her weight, therefore, by reducing your daily calorific intake by around 300 calories per day, you will begin to lose excess fat.
Many believe that between 0.5 and 2 pounds is a healthy amount of weight to lose per week for someone who is dieting. This is an achievable amount for anyone to lose providing that they are making healthy choices on a daily basis and limiting the amount of treats they are allowing themselves to eat.
The easiest way to lose weight is to limit your intake of food that is high in saturated fat and sugar. By substituting these foods for healthier alternatives, you will reduce somecalories that you are consuming without even noticing.
Image Source: Instagram
Opting to drink water or low-calorie beverages in place of high-calorie fizzy drinks and switching from sugar to sweetener in your hot drinks are both ways to help drop the pounds.
Try to include vegetables and fruit at every meal by having fruit smoothies or porridge with berries for breakfast, salads packed with vegetables for lunch and chicken or salmon dishes packed with vegetables and rice or quinoa for dinner.
You do not have to deny yourself any food and can still snack on crisps, chocolate and cake providing that you do so in moderation and some days snack on rice cakes, nuts and fruit with yoghurt instead.
Do Some Cardio
Image Source: Instagram
In addition to making a few subtle changes to your daily diet, incorporating some cardiovascular activity into your day a couple of times a week will help you to drop the pounds and visibly reduce the appearance of that pesky underarm fat.
Not only will cardiovascular exercise help you lose fat by burning calories but it is also a crucial part of maintaining a properly functioning heart and overall health and wellbeing.
Just three sessions of cardio lasting between thirty and sixty minutes per week are all you need to see quicker results when dieting.
You could perform cardio on one of the machines at your local gym or even ask one of the trainers there to help develop a personalised training plan for you including cardiovascular machines such as treadmills, steppers and rowing machines.
If treadmills and cross-trainers aren’t your things, why not try swimming a couple of times a week or trying out a dance class with friends to get your heart rate up? The key to sticking to exercise is choosing a form that you enjoy.
Image Source: Instagram
If you are on a budget and cannot afford a gym membership, then you could always try going for thirty-minute runs or brisk walks in comfortable and supportive trainers.
Alternatively, if you do not like the idea of exercising outside, you could always pick up one of the many exercise DVDs available on the market to perform in the comfort of your home.
If you have a busy lifestyle and feel you may struggle to find the time to exercise regularly, why not try squeezing in a quick twenty minute HIIT workout at home three times a week.
High-intensity interval training sessions are a great way to burn lots of calories for short periods of time and can be done in any place at any time. All you need to do is select a couple of cardiovascular exercises that require no equipment, such as body weight squats, jumping jacks or burpees and perform each exercise for one minute before having one-minute rest, then repeating a couple of times.
No matter what form of cardiovascular activity you prefer or what level of fitness you are at, just ensure that you get moving.
Anything that gets you slightly out of breath and elevates your heart rate is going to be beneficial for your health and contribute towards fat loss.
Build Some Muscle
Image Source: Instagram
In addition to cardiovascular activity, you could also incorporate some strength training exercises into your new fitness program in order to help diminish the appearance of underarm fat. Unlike cardiovascular activity which cannot be used to target certain body parts, strength training allows us to focus on specific body parts and improve what we consider being our problem areas.
If you do decide to join a gym you could ask a trainer to incorporate exercises that target the chest and arm area. By targeting the muscle around the underarm and working on strengthening them the overall look and firmness of this area will improve.
If you decide you do not want to join a gym then do not worry, there are still some exercises that will focus on the underarm area that you can do at home:
Press ups target many muscles in the body, particularly those in an individual’s chest, back and arms, which are the exact muscles that need to be targeted to reduce the appearance of underarm fat.
If full body weight press ups are a struggle then why not try dropping onto your knees and performing this slightly easier version for three sets of ten repetitions. You could also try moving the position of your hands and bring them closer together in order to place more tension on your triceps and chest when performing this exercise.
Image Source: Instagram
Image Source: Pop Sugar
Tricep dips help to strengthen the muscle groups surrounding your underarms as the chest and triceps are both being worked as they support the weight of your body.
Tricep dips can be performed by using a bench, chair or even a sofa to rest your hands on as you use your arms to dip your body up and down. Once you can easily perform three sets of ten repetitions you could try putting your feet on a second chair and dipping your body between the two tomake this exercise more challenging.
Image Source: Women’s Health Mag
For this exercise, you will need a set of dumbbells, however, if you do not have any you can always improvise and instead perform this exercise using tins of beans or bottles of water in place of weights.
To perform the chest press, simply lie on your back and, with one in each hand, lift your weights towards the ceiling.
Slowly bring the weights back down to your chest until your elbows touch the floor and then slowly push them back up, returning to your starting position. Perform this movement ten times for three sets.
Perform these exercises two or three times per week in conjunction with cardiovascular activity to significantly decrease your armpit fat.
Alternatively, you could incorporate these exercises into an HIIT workout by performing each one for a minute and alternating each exercise with a high-intensity cardiovascular exercise such as burpees or mountain climbers.
Getting rid of underarm fats is not a very easy task. However, keep in mind that the results you would get when you follow these tips will last for a long time. Maintaining it is another not so easy task, but it’s really worth it.
Have you struggled to get rid of underarm fat? Maybe you’ve found something that works for you that we haven’t listed above?
Be sure to let us know in the comments below!
Share this Image On Your Site
<p><strong>Please include attribution to Positive Health Wellness with this graphic.</strong><br /><br /><a href=’http://www.positivehealthwellness.com/fitness/get-rid-underarm-fat-step-step-guide/’><img src=’https://phwellness-wpengine.netdna-ssl.com/wp-content/uploads/2016/05/Underarms-Fat.png’ alt=’How To Get Rid Of Underarm Fat (Step By Step Guide)’ width=’611′ border=’0′ /></a></p>
Ways to Burn Off Armpit Fat and Belly Fat Sometimes, it seems like there are few things as stubborn as belly fat or armpit fat. And, no matter how many sit ups or crunches you do, you don’t seem to be any closer to having that flat stomach and no armpit fat you dream of.The truth is that exercise alone isn’t enough to burn off that layer of fat that is covering up your firm and toned abdominal muscles and armpit fat. If you want to know how to burn off armpit fat and show off those six pack abs, you really need to start burning off more calories than you consume every day. It is a fact that diet accounts for far more armpit fat loss than exercise does, so do not neglect your diet in favor of doing tons of crunches. It just won’t work!Ways To Burn Off Belly Fat and Armpit FatEat Low Fat and Low CalorieThe best way to burn off armpit fat is by eating a low fat, low calorie diet. You don’t have to starve yourself. Just start by making healthier food choices to lessen armpit fat.Start eating more whole grain breads and pastas to reduce armpit fat. Cut some of the red meat out of your diet, and try fish and poultry instead. Try to use less oil and butter in your cooking. And if you just have to have ranch dressing on your salad, at least use the low fat variety to avoid building armpit fat.And don’t forget the fresh fruits and vegetables. They are low fat, filling, and taste good, and are a perfect alternative to the snacks you usually eat so you may reduce armpit fatExercise Regularly to lessen armpit fatEating fewer calories is just the start. Regular exercise will help burn off even more calories as well as armpit fat.Most people who are trying to get rid of their armpit fat start off doing a cardio workout that raises your heart rate for about 20 to 30 minutes, thinking that this is the best way to burn off fat quickly. While cardio work-outs are an important part of an exercise program to keep your heart healthy, they aren’t necessarily the best way to lose armpit fat. A better solution is presented by the Ab Circle Pro, which allows you to do the correct exercises to achieve your goal of a washboard stomach much more quickly than just counting on cardio to do the trick. The Ab Circle Pro is designed to specifically workout your abdominal muscles, so not only will you strengthen your core, but you’ll be able to get the sculpted abs that you desire.Don’t Starve Yourself just to lose armpit fat. It’s true that eating fewer calories than you burn will help you burn belly fat and armpit fat. But don’t go overboard.If you don’t eat properly, your body will go into starvation mode, and will start holding on to your armpit fat . As your metabolism slows down, burning off armpit fat will get harder and harder, and achieving a six pack will take much longer.So don’t stop eating regular meals to reduce armpit fat. Just make the meals you eat healthier.To lose armpit fat you have to take Several Small Meals a Day Instead of eating three large meals a day, try eating several small meals a day. Eating several small meals a day will kick your metabolism into overdrive and reduce armpit fat.Keeping your body supplied will fuel will not only make you feel more energetic, but it will give your body the energy it needs to burn off more calories furthermore armpit fat.So, try to eat something healthy every two or three hours.Regular exercise and a low fat, low calorie diet is the best way to get rid of armpit fat and get washboard abs. And you can do it without starving yourself or spending hours doing low intensity cardio exercisesYou might be so keen to find out how to lose lower belly and armpit fat because it could cause frustration and hesitation. Many people are affected by obesity feels shy to expose them to the public society not to mention the appearance of armpit fat. This is more likely to cause embarrassment and stress to you seeing your armpit fat . You have to do the right type of exercise and diet routine if you want to know how to lose lower belly fat and armpit fat. It is not about selecting a lot of exercises to burn down the armpit fat stored in your chest region. You have to select the right type of exercise that will help you achieve your goal successfully and remove armpit fat .You should develop a healthy eating habit and stick to the excellent diet routine to lose armpit fat.You should have some responsibility and involvement throughout the armpit fat burning process. You should stay focused, motivated, dedicated and involved in the thing you do. You should be positive and have 100% confidence. Your belly and armpit fat can torture you both mentally and physically. You might be also affected emotionally if you cannot control the body weight. You have to keep your body in the right shape that is elegant and sexy.You can do a lot of resistance training and cardiovascular exercises if you want to find out how to lose lower belly fat. You have to do these exercises for a minimum of 30-45 minutes daily. You can do activities like Stair Climbing, brisk walking, running, jogging and swimming to lose armpit fat and increase stamina. These are some of the best ways to know how to lose lower belly and armpit fat.You Can Perform The Atkins Low Carbohydrate Diet Routine Structure to reduce armpit fatyou can do low carbohydrate diet like Atkins for a few weeks if you want to know how to lose lower armpit belly fat. You can deliberately increase the number of carbohydrates you consume after you lose some pounds. You have to eat a many complex carbohydrates like fresh fruits and vegetables. This diet will reduce appetite as well. You can follow a high protein diet to burn armpit fat instead of muscle.Do Exercises For a Minimum of 4 Times a Week to lessen armpit fatYou can do exercises for at least 4-5 times a week if you want to find out how to lose lower armpit fat. There are many exercises available to do such as push-up and pull-up exercises. You have to select the right type of exercise that will suit your body requirements and specifications. This will help you to tighten the loosened skin in your body. You can also do a lot of lower body exercises to burn the armpit fat stored in the stomach region and armpits.You should strictly avoid eating junk foods which are unhealthy and will not help you achieve your goal successfully. These types of foods should be strictly excluded from your diet routine. You have to develop healthy eating habit. You should not eat high fat and sugar foods. These are some of the best ways to find out how to lose armpit and lower belly fat and armpit fat.You Can Take Supplements If Necessary or RequiredYou have to consume supplements if necessary based on the situation. You can take supplements such as vitamin B, Leucine amino acids and calcium. This will help burn down the unnecessary armpit fat stored in the stomach region. You can select the supplements based on your body requirements and specifications.You Can Eat Unsaturated Fat Instead of The Saturated Fats to lessen armpit fatYou can eat a decent amount of unsaturated fat instead of saturated fat, which is unhealthy just to lessen armpit fat. You have to avoid eating deep-fried foods, cream and butter. You can eat a lot of foods such as avocados, flax seed oil and nuts. This is one of the best way to find out how to lose armpit fat.Try To Strengthen Your Abdominal Muscles to reduce armpit fatYou have to strengthen your abdominal muscles using crunch exercises. This exercise will not help you lose armpit fat or belly fat, but it will help you to flatten the belly. This is more likely to burn the unnecessary fat stored in your stomach region. You can do a minimum of 60 crunches daily which will be very effective and powerful.Avoid or Restrict The Consumption of Alcohol DrinksYou have to avoid drinking alcohol which will not help you achieve your goal successfully. This is one of the best way to find out how to lose armpit fat. You will gain excess weight if you drink alcohol regularly and reduce armpit fat. You have to avoid strictly it. If you cannot avoid drinking because of the addiction you can limit the drinking of alcohol to a reasonable limitation level.