How to Get Rid of Armpit Fat: Causes, Tips, Exercises, and Diet

Liputan6.com, Jakarta - Many people notice extra skin or fat under their arms. It can feel uncomfortable, especially when wearing tank tops or swimwear. If you are wondering how to get rid of armpit fat, you are not alone. This is a very common concern for both men and women of all shapes and sizes, and it can affect how confident you feel in certain clothes.

Armpit fat is completely normal and does not mean you are unhealthy. It can appear for many different reasons, including genetics, weight changes, hormones, and even the type of clothing you wear. In most cases, it is nothing to be worried about, and many people live with it without any issues.

The good news is that there are clear, practical steps you can take to manage it. This article will walk you through the most common causes of armpit fat and give you easy, actionable tips on how to get rid of armpit fat, covering everything from exercise and diet to simple lifestyle changes.

Armpit fat can appear for several reasons. Understanding the cause can help you find the best way to manage it. Here are the most common reasons:

- Genetics: The way your body stores fat is largely determined by your genes. Some people are naturally more likely to carry extra fat in certain areas, including the underarms. If others in your family have armpit fat, you may have it too.

- Excess Body Weight: When you gain weight, fat can build up in different parts of the body, including the armpit area. The more overall body fat you carry, the more likely it is to appear under the arms.

- Hormonal Changes: Hormones play a big role in how fat is distributed in the body. Events like puberty, pregnancy, menstruation, and menopause can cause the breast and underarm area to swell or look fuller.

- Poor Posture: Slouching or rolling your shoulders forward does not cause armpit fat, but it can make it look more noticeable. Sitting and standing up straight may help reduce its appearance.

- Tight Clothing: A bra or top that is too tight can push the skin and fat upward, making it look like there is more armpit fat than there actually is. Wearing well-fitting clothes can make a big difference.

- Axillary Breast Tissue: Sometimes, what looks like armpit fat is actually breast tissue that has developed outside the normal breast area. This is called axillary breast tissue. It is not common, but it does exist. Unlike regular fat, it can feel firmer and may change with hormonal shifts.

- Swollen Lymph Nodes: In rare cases, swelling in the armpit area can be caused by swollen lymph nodes, also known as lymphedema. This can happen due to infection, injury, or illness. If you notice sudden swelling or a lump, it is best to see a doctor.

Before specific tips, understand this key fact: you cannot lose fat in just one area. This idea, called spot reduction, does not work. Research shows fat loss happens across the whole body, not only where you exercise. That said, there are several proven ways to reduce overall body fat, which will help with armpit fat over time:

- Lose Weight Overall: The most effective way to reduce armpit fat is to lower your total body fat percentage. A combination of regular exercise and a healthy diet is the best approach.

- Build Muscle in the Upper Body: Strengthening the chest, shoulders, and arms can help tone the area and make it look leaner, even if fat loss is gradual.

- Wear Properly Fitting Undergarments: A well-fitting bra can significantly reduce the appearance of armpit fat. Many people wear bras that are too tight without realizing it.

- Improve Your Posture: Making a conscious effort to sit and stand straight can reduce how much armpit fat shows.

- Talk to a Doctor About Medical Options: If armpit fat is seriously affecting your quality of life, a doctor may suggest options like liposuction. This is a personal decision and should always be discussed with a medical professional.

Exercise cannot target armpit fat directly, but working the muscles around that area can help tone and tighten the underarms. A good workout routine should combine cardio to burn fat with strength training to build muscle. Here are some effective exercises to include:

- Push-Ups: Push-ups work the chest, shoulders, and upper arms all at once. They can be done anywhere without equipment. Start with your knees on the floor if full push-ups are too difficult. Aim for 3 sets of 8 to 12 reps.

- Triceps Press: Sit in a chair and hold a weight in each hand above your head. Bend your elbows to lower the weights behind your head, then raise them back up. This targets the back of the upper arm directly. Do 3 sets of 10 to 15 reps.

- Chest Press: Lie on your back and hold a weight in each hand. Extend your arms upward, then lower them back down slowly. This strengthens the chest and upper arms. Perform 2 to 3 sets of 10 to 15 reps.

- Bicep Curls: Stand or sit with a weight in each hand, with your arms at your sides. Slowly bend your elbows to bring the weights up to your shoulders, then lower them back down. Do 3 sets of 8 to 12 reps.

- Bench Dips: Sit on the edge of a chair or bench with your hands gripping the edge. Slide your body off the seat, bend your elbows to lower yourself, then push back up. This targets the triceps and chest. Repeat 8 to 12 times for 3 sets.

- Downward-Facing Dog: This yoga pose stretches and strengthens the arms, shoulders, and back. Start on all fours, then straighten your legs and push your hips up toward the ceiling so your body forms a triangle shape. Hold for 30 to 60 seconds and repeat 3 times.

- Plank: A plank engages the core, arms, and upper body at the same time. Lie face down, then lift your body onto your forearms and toes, keeping a straight line from your head to your heels. Hold for 30 to 60 seconds for 3 sets.

- Seated Row: If you have access to a cable machine at a gym, the seated row is excellent for strengthening the back and arms. Pull the cable handles toward your chest, hold briefly, then release. Do 3 sets of 8 to 12 reps.

It is important to be clear: no specific food will burn armpit fat. Diet alone cannot target one area of the body. However, eating well is essential for overall weight loss, which is the most effective path to reducing underarm fat. Here are simple diet habits that support fat loss:

- Eat More Lean Protein: Foods like chicken, fish, eggs, beans, and lentils help you feel full longer and support muscle building. More muscle means a faster metabolism, which helps your body burn more calories even at rest.

- Increase Your Vegetable Intake: Vegetables are low in calories and high in vitamins and minerals. They help fill your plate without adding much to your calorie count.

- Stay Hydrated: Drinking enough water can help control hunger, support your metabolism, and make your workouts more effective. Women generally need about 2 liters per day, and men around 3 liters.

- Cut Back on Sugar and Simple Carbs: Foods like candy, soft drinks, white bread, and pastries can contribute to weight gain. Try to replace them with whole grains, fruits, and vegetables when possible.

- Maintain a Calorie Deficit: To lose weight, you need to burn more calories than you consume. According to the NHS, reducing your daily calorie intake by about 600kcal is a safe and sustainable way to support weight loss.

- Avoid Crash Diets: Diets that are very restrictive or involve long periods without eating are usually not sustainable and can even slow your metabolism. A balanced, moderate approach to eating works better in the long run.