How to Get Rid of Underarm Fat

Four Methods:Burning CaloriesBuilding Muscle ToneMaintaining Proper NutritionUsing Quick Fixes

People can carry weight anywhere on the body, and the underarm region is no exception. Unfortunately, losing fat in one specific area of your body is not possible. However, routine coupling of exercise and proper nutrition can help reduce the appearance of underarm fat. If you feel self-conscious about your underarms, some steps can be taken to reduce fat in this area.

Method 1
Burning Calories

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    Create a fitness training plan. Cardiovascular exercise and weight training burn calories effectively, and effective weight loss includes both.[1] It is recommended to include cardiovascular activity approximately 150 minutes each week and strength training approximately 2 times each week.[2]
    • A fitness trainer can help you design a program that meets your fitness goals, including working on "problem areas" such as the underarm.
    • Plan when you can go to a fitness center or devote time to fitness. Bring your workout clothes with you so you can head directly to the gym after school or work.
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    Start with cardiovascular exercise. Including moderate cardiovascular exercise is an important part of losing weight, burning calories, and maintaining health. Moderate exercise means that you are lightly sweating, breathing a bit harder (but are not out of breath), and can still talk while exercising.[3] Moderate aerobic activity may include dancing, cycling, and brisk walking.
    • Integrate more vigorous cardiovascular training exercises. As your fitness level improves, start to add more intense cardiovascular training to increase calorie burn. Jogging, circuit training, aerobic classes, resistance training, and stair climbing are some examples to consider.
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    Try a new activity. One way to engage in fitness in a new way is to try a new activity. This can be as easy as trying a new class at your local gym or trying something active outdoors. You want to make fitness fun, and there are many ways to add enjoyment to physical activity.
    • Hiking is a great way to burn calories and be active while enjoying some natural beauty. If you don't have hiking trails near you, consider going to a local park or somewhere you can immerse yourself in nature while you move your body.
    • Pick up biking. Find some local bike paths and enjoy time outside. Save gas and bike to your errands, like going to the grocery store.
    • Dancing is a great way to burn calories and learn a new skill. Many different forms of dance exist, such as ballroom, salsa, bachata, hip hop, ballet and freestyle. Check out dance classes in your area and have some fun while you burn calories.
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    Try high-intensity interval training (HIIT). Don't be fooled by this quick and powerful workout! You will be sweating and working hard. Do one activity at a moderate intensity for three to four minutes, and then kick up the intensity for one minute. Repeat one to six times with any type of cardio exercise you perform.
    • Activities can include jogging/running, jump rope, jumping jacks, squats, or kickboxing. Get creative! Any aerobic activity that can be done at different intervals can be a HIIT.

Method 2
Building Muscle Tone

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    Target muscle groups. One way to improve the look of your underarms is by targeting the muscles around the underarm and strengthening them.[4] This includes the triceps (located on the underside of your upper arm above your elbow), pectorals (located over your chest), and latissimus dorsi (known as "angel wings" or lats near the backside of your underarms).[5] Toning the muscles near your underarms will tighten muscles and create more appeal in this area.
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    Do push-ups. Push-ups target many muscle groups throughout the body, particularly the muscles surrounding the underarm. Make sure you keep your body straight, as if your body is a straight plank from head to toe. If this position is difficult, drop your knees. Start with 3 sets of 10 and increase amount with skill.
    • Change your hand position to create challenge. Arms spread far apart will work back muscles, and hands placed closer together--such as creating a diamond shape with pointer fingers touching at the top and thumbs touching at the base-- will work triceps.
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    Do triceps dips. Dips help build tricep muscle by relying on your triceps to support your weight as you dip your body. Use an exercise machine designed to work tricep dips, or use a bench, making sure to use good form. Do 3 sets of 10.
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    Do supermans. This exercise works the latissimus dorsi (or lats). Lie on your stomach with your legs outstretched and ankles touching. Your arms should be outstretched upwards, palms down facing forward by your face. Raise your legs and arms so that only your midsection is against the floor, and hold this position for 30 seconds. Repeat.
    • There are many ways to work your lats, including free standing exercises and machines or equipment.

Method 3
Maintaining Proper Nutrition

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    Eat to lose weight. To lose weight, you must use more calories than you intake, which can easily be accomplished through diet and exercise. Safe weight loss includes losing 0.5 to 2.0 pounds each week[6], which includes a 500 - 1,000 decrease in overall calories each day.[7]
    • While overall weight loss will help in decreasing underarm fat, be aware that there is no nutritional guide to eating to lose underarm fat. By eating to lower body fat, fat near the underarms will decrease.
    • Create a mindset that encourages you to lose weight. Losing weight means committing to a plan and following through with it. You can do it!
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    Use a food diary. Many people are unaware of how many calories they consume each day, which leads to feeling frustrated at an inability to lose weight. Using a food diary increases your success in losing weight.[8] Using a food diary means tracking the calories you eat each day, and also tracking the calories you expend on exercise.
    • If you have a smartphone, download a food diary application. Many free apps exist that track total nutrition, including protein, fiber, and vitamins found within your food. its a great way to make sure you are eating a balanced diet and maintaining proper nutrition.
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    Eat when you're hungry. Eating in response to emotional problems can end up having big consequences on your health, resulting in gaining unnecessary weight.[9] It's easy to be an emotional eater, but start to retrain your body not to turn to food when you experience certain feelings. Listen to your emotional cues, but handle those separately outside of food.
    • Begin listening to your body's cues when it feels hungry. When you get an indication from your body, hear it out. What amount of food will satisfy the hunger? What kind of food does your body want? Could you be thirsty? If you have a craving, figure out if there is a healthy alternative that can satisfy the craving.
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    Limit your intake of saturated fats and sugars. Often, foods with a high sugar content also have a high fat content, which can make losing weight quite difficult.[10] Moderate your intake of foods high in fat or sugar, and sparingly eat foods high in both fat and sugar.
    • Common high sugar include: sodas, candies, cakes and pastries.[11]
    • Common foods that are high in saturated fats include: margarine/butter, cooking oils, dairy products, friend foods, and sweets.[12]
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    Eat a varied diet. Include more fruits and vegetables, and add a variety of grains and proteins to maintain a healthy weight.[13]
    • Get creative in adding fruits and veggies. Make a fruit smoothie in the morning, or pack sandwiches high with veggies. Treat yourself to sweet fruits for dessert.
    • Eat a variety of grains such as rice, quinoa, and oats.
    • Mix up your protein by eating trail mix, substituting tofu, or adding beans.
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    Use healthy alternatives to low nutrition food. When preparing food, get the most bang for your buck. If you crave food low in nutrients, consider replacing it with a higher nutrient alternative. Do some searching online to find replacements, many can be found with a simple internet search.
    • Instead of making spaghetti, prepare spaghetti squash. Spaghetti squash has a similar taste and consistency of spaghetti. Spaghetti squash is a vegetable and is packed with nutrients.
    • If you crave ice cream, prepare "banana ice cream". Blend a frozen banana in a food processor or blender until creamy. You'll be surprised at how much frozen banana resembles ice cream!
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    Stay hydrated by drinking plenty of water. Sports drinks, sodas and fruit juices can have a high sugar content and are packed with calories. Water provides a healthy and cheap beverage to keep you hydrated throughout your day and while exercising.

Method 4
Using Quick Fixes

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    Wear properly fitting clothes. Clothes that are too tight can draw attention to areas of your body that you may not want attention. When trying on clothes, make sure they fit well around the arms and armpit area. If you are particularly self-conscious about your underarm area, do not wear clothes with elastic or stretchy material near the underarm region.
    • If you wear dresses, take care when buying dresses cut near or around the armpit. If it is too tight, it may pull skin around your armpits, making the skin bunch together.
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    Choose properly fitting bras. An ill-fitting bra can cause bunching of skin near or around the armpit. A properly fitting bra means that you are providing adequate support and comfort for your body. The bra is a foundation of the wardrobe, and if it does not fit, it is unlikely that clothes placed on top of it will fit well.
    • Go to a specialty bra store and request a bra fitting. Pay special attention to how the bra fits in the underarm region, and how the underarm appears when clothes are worn.
    • Sizes may differ from store to store. Be sure to try on a bra before you buy it, as some stores may not allow returns.
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    Maintain good posture. Maintaining good posture not only makes you look taller and more slender, but also is good for your bones and muscles.[14] Slouching or hunching over can affect how your body appears and can make skin bunch near the underarms. Keep your neck and shoulders upright, taking care not to hunch over when sitting, standing, or walking.
    • It's easy to hunch your shoulders when working at a desk or on a computer. Do occasional body checks to maintain good posture when working.


  • There is no overnight results so consistency is the key.
  • Join a gym or a training group.
  • Take up a sport as a new hobby.

Article Info

Categories: Losing Weight