How To Get Rid Of Armpit Fat

How To Get Rid Of Armpit Fat


January 22, 2022

People of all ages, sizes, and weights have armpit fats, which refers to the extra fat around the chest and underarm.

It is a collection of fat separate from the rest of the breast that appears next to the armpit. Armpit fat is pretty common, and it’s because the fat under the armpit is a pretty hard area to spot-reduce.

However, there are ways you can get rid of armpit fat if you work on toning your entire body. Use both calorie-burning exercises and diet change to lose fat at the underarm.

This article focuses on the causes of underarm fat and how you can get rid of armpit fat. We explore how you can reduce its appearance if it bothers you.

Why do Fats Accumulate at the Armpit?

How To Get Rid Of Armpit Fat

There are several reasons fats accumulate under the armpit. Genetics can explain why fat accumulates under the armpit.

Genetic factors largely determine body fat distribution. Studies have shown that genetic factors determine where you store your body fat. If your relatives have armpit fat, you are likely to have it too, with women more likely to be affected by genetics.

Apart from genetics, your weight also explains why fat accumulates at the armpit. If you’re overweight, fat my deposit under your armpit. Subcutaneous fat in people with excess weight may deposit in their underarm area.

It often happens because of a lack of physical activity and poor eating habits. Hence, losing weight by eating a nutritious diet and exercising can help reduce armpit fat.

In some people, hormones play a role in developing underarm fat. Any hormonal changes in women can increase the look of excess skin or fat in the area between the breast and underarm.

Any hormonal changes in women can increase the look of excess skin or fat in the area between the breast and underarm. For example, alterations in the production of estrogen and progesterone can cause breasts to swell.

Dangers of armpit fats

Underarm fat is more prevalent in women than men. It manifests as some extra folds of skin tissue under the armpit. However, unlike abdominal fat, armpit fat does not increase your chance of chronic health problems.

However, this doesn’t make it pleasant to have as it can still cause feelings of frustration and lowered self-esteem.

Armpit fat is completely normal and can occur in people of any gender. While everyone is at risk of developing fatty underarms, some people are more likely to experience this condition.

Biologically, women have between 3 and 5% more fat reserves than men to conserve energy to prepare for pregnancy and childbirth.

Getting Rid of Armpit Fat

If you’re looking to lose weight, your best bet is to lose weight overall rather than spot reduction. Lose weight to help reduce armpit fat and any fat stored throughout your body.

Frequent exercises can burn fat from head to toe, including areas you consider problematic such as the underarm.

Caloric deficit

How To Get Rid Of Armpit Fat

The first tip to reduce armpit fat is to create a calorie deficit. The deficit occurs when you consume fewer calories than you require to maintain the current body mass.

You can create a calorie deficit by reducing daily calorie intake through food and drinks and expending calorie energy through exercise and other physical activity.

Calorie deficit entails burning more calories than you consume and plays a pivotal role in weight loss. Your diet takes up 8% of your overall weight loss. You can lessen your fat reserves and decrease your armpit through a calorie deficit.

If you exercise and do not lose fat, you’re consuming a high-calorie diet that upsets the calories you burn during exercises. Cut down on your caloric intake to help your body reach and maintain a calorie deficit.

Reducing your daily caloric intake by a few 100 cal can increase your chance of reaching a calorie deficit. The Centers for Disease Control and Prevention (CDC) recommends losing weight gradually and steadily.

For example, aim for between 1 and 2 pounds per week to maximize weight loss likelihood. However, the number of calories you need to reduce in your daily intake varies from one person to another.

It all depends on your height and weight, activity levels, and how much weight you’ve lost so far.

Some ways you can cut your calories include increasing your intake of vegetables and avoiding high-calorie snacks. Skipping soda and alcohol, treating yourself to dessert only on rare occasions, and eating fruits instead of high sugar snacks can also help.

Eat foods that are high in nutrients and low in empty calories. For example, consume nutrient-dense foods such as whole grains, fruits, and vegetables while giving up processed food.

Protein and fiber are the hallmarks of eating your way to fat loss. They promote good digestion and boost the feeling of fullness with fewer calories. Make sure you eat at a calorie deficit of less than 15% of your maintenance calorie to lose body fat.


How To Get Rid Of Armpit Fat

You can’t do one particular exercise to lose fat in the underarm. However, you can take an approach that involves multiple exercises for the chest and back areas surrounding the armpit.

A workout routine that includes cardio and some strength training can tone your armpits and your back. While exercise will not get rid of fat by itself, it can increase your better metabolism if you increase your muscle mass.

Studies suggest cardio exercises promote weight loss while resistance training reduces body fat. Perform cardio exercises for at least 300 minutes per week to burn enough calories and create a calorie deficit.

Some of the cardio exercises you can consider include swimming, jogging, step aerobics, and bicycling. You can also consider more vigorous exercises to burn calories faster.

Strengthening your body through strength training exercises can elevate your basal metabolic rate and build a slimmer body. You can strengthen the underlying muscles so that when you drop fat through diet and cardio, you can reveal their toned muscles underneath.

Focus on performing strength training at least twice a week while working on each of your major muscles evenly; As you build a more muscular body, your body will burn more calories and reduce armpit fat. You can also reduce underarm fat by performing toning exercises. 


Pull-ups and chin-ups are great for reducing armpit fat. A push-up exercise works many muscles simultaneously, including those on your upper arms and shoulders.

Barbell pullover

This exercise targets your latissimus dorsi muscle, a triangular-shaped muscle covering the lower part of your back. Barbell pullovers are isolation exercises that require a single joint movement. It can help move your shoulder through a full range of motion to improve its mobility and strength.

Chest dip

This weighted dip exercise builds strength and muscle mass in your chest, triceps, shoulders, and back. You can use the exercise to increase the demand from the chest or triceps. Add the exercise to your strength training routine every two to three days for better results.

Chest Fly

This exercise can help open your chest muscles and reduce upper back pain. It also reduces tightness in the upper body and can increase the range of motion. If you use the chest fly to open your chest muscles, consider using lighter weight or no weights at all.

Wide-grip Lat pulldown

The wide grip lat pulldown move works the outer portion of the lats more than the traditional lat pulldown. You can use it to reduce tensions on your biceps and forearms, making your lats work harder.

One-arm dumbbell row

Executing the one-arm dumbbell row builds a strong back and can strengthen your shoulders, upper arms, and core. These benefits can help perform different activities while getting rid of underarm fat.

Lifestyle adjustments

How To Get Rid Of Armpit Fat

Apart from dietary changes and exercise, you can consider several lifestyle adjustments to get rid of armpit fat.

For example, getting enough sleep can help you deal with underarm fat. Studies have shown that sleep deprivation contributes to weight and fat gain. This is mainly because sleep restriction increases the cortisol hormone that promotes fat accumulation.

It triggers your body to release cortisol, triggers cravings by lowering your satiety feeling, and increases your hunger hormone.

Also, consider reducing your sugar intake. Eating foods high in salt and sugar can increase calories in the body leading to the accumulation of underarm fat. Similarly, cutting down on alcohol consumption is a lifestyle change to deal with underarm fat. 

Use stress-relief strategies as another method to lose underarm fat. Research has shown a link between prolonged exposure to stress hormone cortisol and higher body fat levels. If you can reduce stress levels through yoga, meditation, or mindfulness, you can deal with underarm fat.


Everyone has that moment where they notice some fat between their armpits. These stubborn pockets of underarm fat can remain despite rigorous diet and exercise habits. Use exercises and a healthy diet to reduce the fat.

For example, maintaining a calorie deficit will lead to a noticeable loss of your armpit fat. A more effective approach to getting rid of underarm fat is focusing on overall weight loss. You may need to do calorie burn exercises and change your eating habits to lose fat.

Ensure you consult with your physician before beginning any new workout routine to reduce armpit fat.



Justin Rodriguez has spent most of his adult life inspiring people to take their fitness more seriously. He is not new to the business of providing practical solutions for those looking to set and smash their fitness goals. From sharing professional tips and tricks to recommending awesome products, Justin Rodriguez helps just about anyone who wants to get the best out of their workout routines.Having gathered a lot of experience both in and outside the gym, Justin Rodriguez uses DSW Fitness as a medium to show you exactly how to get that great-looking body with toned muscles you’ve always wanted.