How To Lose Under Arm Fat

how to lose under arm fat
how to get rid of flabby arms

Like we’ve always said: “All bodies are beautiful”. When it comes to your arms, whether they’re skinny or a little bit chubby, they’re perfect. But still, having insecurities about your flabby arms is completely normal. In fact, it’s a part of pretty much every woman’s life, especially when we’re aged or after having babies. 

If you’re having that cocktail dress that you’ve been hesitating to show-off for so long due to struggling with arm fat, these are some healthy and sustainable ways that you can adopt to your routine.

What causes under arm fat?

What causes under arm fat

Before we can begin to solve the problem, we must first determine how the arm became fat in the first place. Unfortunately, no one has an exact answer because each person’s body is unique, but there are some common reasons that most women face. Women, on average, produce less testosterone and store more fat in their arms as they age.

Furthermore, as we age, our metabolism slows and our bodies store fat. Other hormonal changes, such as pregnancy, menopause, and menstruation, can also cause breast swelling and increase the appearance of excess fat and skin under the armpits. Armpit fat is generally caused by a sedentary lifestyle and an unhealthy diet. The healthiest way to get rid of stubborn armpit fat is to change both of these factors.

Things to keep in mind before losing your arm fat

Some fitness influencers will convince you that focusing on reducing spots, conditioning specific parts of the body, and losing weight is the best way to train, but our bodies are not like this. It is physically impossible to treat arm fat on the spot.

In other words, your body has a set of genetically determined places to store fat and a set of genetically determined places to get rid of fat.

To burn fat in your arms, you must focus on burning fat everywhere.

Foods is key when it comes to getting rid of underarm fat

Begin with a well-balanced, healthy diet 

The abdominal muscles (and tight arms) are made in the kitchen, as the old adage goes. Every fat loss journey, without a doubt, begins with the food on your plate. Throwing out all of the sweet treats and salty chips is unsustainable and will result in a squabble. A small step toward a healthier diet is the best way to get started.

For example, swapping chocolate desserts for fruits, opting for a high-protein breakfast, or sharing french fries instead of owning them all are all good places to start. These may appear to be small steps, but each one will lead to a healthier you.

The Power of Protein 

good source of protein

Ideally, protein should be present in every meal. Protein not only helps build strength, bone health, and muscle, but it also boosts metabolic rate. Simply put, eating more protein boosts metabolism and helps you burn calories faster. Lean beef and chicken breast, tuna and salmon, chickpeas, lentils, and eggs are all high in protein.

Losing arm fat with exercises

Cardio Exercises

Cardio or aerobic exercise is essential for maintaining good health and losing weight.

While running, swimming, and using a stationary bike or elliptical machine are all excellent ways to get moving, not everyone has access to a gym.

Furthermore, for a beginner, gyms can be intimidating. Choose Zumba, high-intensity workout videos, or long walks in this case.


a woman doing Pilates

If you’re new to working out, start with strength-based exercises that use your own body weight rather than dumbbells. Pilates is a great example of a body-weight workout that strengthens and tones muscles by lengthening and stretching all of your major muscle groups.

It is a low-impact exercise that will not leave you sweating profusely, but your body will be sore the next day. You can also find specific pilates routines to focus on your chest and arms to reduce underarm fat online.

Weight training 

a woman doing weight lifting

We are frequently told as women that lifting weights will make us “bulky.” But it’s time to put that old notion to rest and start weight training for a more comprehensive workout routine. Weight training helps you build muscle to replace underarm fat and tone your arms.

Don’t forget about your stress management 

Hormones have a significant impact on our bodies’ fat storage process, which has been scientifically proven. When we are stressed or anxious, our bodies perceive themselves to be in danger, and a steroid hormone called “cortisol” is naturally released to make us “alert” in order to deal with the situation – this is known as the “fight or flight” response.

As a result, our bodies will raise our glucose levels in order to provide us with the “energy” we need to fight, causing our bodies to store fat.

Aside from eating healthy and exercising, incorporating some stress-relief activities/practices such as breathing technique, meditation, yoga, etc. will help tremendously. Not only will you achieve your arm-fat reduction goal more quickly, but you will also improve your overall health.


If your arms are an area of insecurity that have you throwing away sleeveless cocktail dresses and tank tops, that’s totally natural and stems from deep-rooted beauty ideals that we were taught from when we were children. Still, if you’re able to apply the solutions that we’ve discussed early on with patience and commitment, skinny and toned arms are not so far from your arm-length anymore.

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