What Causes Armpit Fat And How To Get Rid Of It?

We all have parts of our bodies that we wish were smaller or more toned. For many people, one of those areas is the arms. Arm fat, also known as “armpit fat”, “bat wings”, or “bingo wings”, can be frustrating and sometimes difficult to get rid of. As with all fat on the body, arm fat is caused by a combination of factors and there are various ways to address it. In this article, we’ll explore the causes of arm fat and provide some tips on how to reduce its appearance.

Is It Normal to Have Underarm Fat?

Yes, it’s completely normal to have underarm fat. Everyone’s body stores fat differently due to factors such as genetics, age, and hormonal changes. Some people naturally store more fat in their arms, including the underarm area, even if they are otherwise healthy and fit. 

If you’re concerned about your underarm fat for any reason, it’s always a good idea to consult a healthcare professional.

What Causes Armpit Fat?

Arm fat is typically a result of excess body fat. When we consume more calories than we burn, our bodies store the extra energy as fat. This can lead to an accumulation of fat in various parts of our bodies, including the arms.

You may be wondering how some people have more arm fat than others. The answer is that everyone’s body stores fat differently. Genetics play a role in where our bodies tend to store fat (1) and for some people, that may be in the arms.

Now, just because someone has arm fat doesn’t necessarily mean they’re overweight or unhealthy. Fat accumulation is influenced by a variety of factors, including age and hormones. This is why despite being physically active and making healthy food choices, some people may still have arm fat.

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Stubborn arm fat that doesn’t seem to budge no matter how much you exercise can be caused by:

• Age-related muscle loss: With age, our bodies tend to lose muscle mass, which can make arms look more flabby and less toned. This is particularly true for those who don’t engage in strength training exercises regularly.
• Hormonal changes: Hormones such as cortisol, insulin, and sex hormones such as estrogen and testosterone play crucial roles in how and where fat is stored in the body. For example, elevated cortisol levels, often due to stress, can lead to increased fat storage (2). Estrogen levels, which fluctuate during different life stages such as menopause, can also affect fat distribution (3), potentially leading to more fat being stored in the arms.
• Potential medical conditions: Swollen armpits and excess fat can also be a symptom of certain medical conditions such as lymphedema, or axillary breast tissue or lipomas (4, 5). If you’re concerned about your arm fat or have noticed significant changes, it’s always best to consult your doctor to rule out any underlying health issues.

Read more: Creative At-Home Bicep Workouts for Strong Arms

How Do I Get Rid of the Fat Under My Armpits?

If you’re looking to reduce armpit fat, it’s important to understand that while you can’t target fat loss in a specific area through exercise (this is known as spot reduction and isn’t possible) (6), you can reduce overall body fat through a balanced approach that involves exercise, diet, and lifestyle changes (7). When overall body fat decreases, you’ll likely notice improvements in those areas that bother you most.

Here’s your step-by-step guide to reducing armpit fat and achieving a stronger, more toned upper body.

1. Focus on Overall Fat Loss

As it’s not possible to target only armpit fat, the key is to work on reducing your overall body fat percentage. Doing this involves a combination of:

• A Healthy Diet
• Cardio Workouts
• Strength Training

These elements work together to create a calorie deficit, which is necessary for fat loss.

A. Balanced Diet for Fat Loss

A healthy diet is essential for shedding excess fat and at the core of fat loss is achieving a calorie deficit (8). A calorie deficit happens when you consume fewer calories than your body burns, which forces your system to use stored fat for energy.

Understanding a Calorie Deficit

• What is it? Simply put, a calorie deficit occurs when the calories you eat are fewer than the calories your body uses for daily activities, including movement, digestion, and basic bodily functions.
• How does it lead to fat loss? When your body operates in a calorie deficit, it doesn’t have enough calories from food to cover its energy needs, so it turns to fat stores as a source of fuel, which leads to gradual fat loss over time (9).

Tips for Achieving a Calorie Deficit Safely

1. Track your intake: Use a food diary or app to log what you eat. This can give you a realistic picture of how many calories you consume and helps identify areas where adjustments are needed.
2. Focus on nutrient-dense foods: Instead of cutting calories drastically, swap calorie-dense, low-nutrient foods (such as ultra-processed snacks and sugary treats) for healthier, filling options such as lean proteins, vegetables, and whole grains (10).
3. Combine diet and exercise: Instead of relying solely on diet, balance your calorie deficit by reducing your food intake slightly and increasing physical activity (7). For example, eating 200 calories less and burning 300 calories through exercise creates a 500-calorie deficit, which is enough for steady, healthy fat loss.
4. Avoid extreme deficits: Cutting too many calories can cause fatigue, nutrient deficiencies, and loss of muscle. Aim for a deficit of 500-750 calories a day, which typically results in a safe weight loss rate of 1-2 pounds per week (11).
5. Stay consistent: The key to fat loss is maintaining your calorie deficit over time, but also allowing yourself occasional treats to stay on track mentally and emotionally.

General Dietary Recommendations

• Prioritize Whole Foods: Fill your plate with lean protein (such as chicken, fish, tofu, or eggs), plenty of vegetables, whole grains (quinoa, brown rice, oats), and healthy fats (avocado, nuts, olive oil) (10).
• Control Portion Sizes: Even healthy foods can lead to weight gain if you overeat. Use smaller plates and practice mindful eating by chewing slowly and paying attention to hunger cues (12).
• Limit Sugary Foods and Beverages: Sugar-filled snacks and drinks can lead to fat storage when consumed in excess (13). Opt for healthier options such as fruit or herbal teas.
• Stay Consistent: Crash diets won’t help in the long term. Focus on long-lasting habits that support a healthy lifestyle.

If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!

B. Cardio Workouts for Calorie Burn

Cardio is essential for fat loss, as it helps burn calories and improves overall heart health (14). You should aim for at least 150 minutes of moderate cardio or 75 minutes of intense cardio per week. Great options include:

• Brisk walking
• Jogging
• Cycling
• Swimming
• Dance-based workouts like Zumba

Adding high-intensity interval training (HIIT) can amplify fat-burning results (15). HIIT involves alternating between short bursts of intense activity and rest, and it’s particularly effective if you’re short on time.

C. Strength Training to Build Muscle

Muscle increases your resting metabolic rate, meaning you burn more calories even at rest (16). Strength training also helps tone your arms and upper body over time. You should include these exercises in your routine:

• Push-ups (modify them on your knees if needed)
• Plank with shoulder taps
• Tricep dips
• Chest presses with dumbbells
• Bicep curls

Aim for 2-3 strength training sessions per week and gradually increase the weights or resistance to challenge your muscles (17).

You can also consider adding Pilates to your arm workout routine. Check out our guide – Wall Pilates Arms.

2. Hydration Matters

Staying hydrated is a simple but often overlooked part of fat loss. Drinking plenty of water can help boost your metabolism, control hunger, and enhance workout performance (18). You should aim for at least 2-3 liters a day, but adjust this based on your activity level and climate.

If you find plain water a little boring, add a slice of lemon, cucumber, or mint to jazz it up!

3. Manage Stress Levels

Stress can increase cortisol levels, a hormone that promotes fat storage, especially around the midsection and other areas of the body (19). To prevent stress from interfering with your progress, focus on these strategies:

• Practice mindfulness: Meditation or mindful breathing can help reduce stress (20).
• Get enough sleep: Poor sleep can impact your hormones, appetite, and energy levels (21). Aim for 7-9 hours of quality sleep each night.
• Stay active: Exercise isn’t just good for your body, it’s also a stress reliever for your mind. Even a brisk walk can boost your mood (22).

When you manage stress, your body handles fat storage more effectively.

4. Set Realistic Expectations

Losing fat and toning your body takes time and consistency. Celebrate small victories, such as completing your workout goals for the week or choosing a healthy snack over a more indulgent one. Use progress photos and measurements or monitor how your clothes fit to track changes instead of focusing solely on the number on the scale.

Also, remember that everyone’s body is different. Genetics, age, and hormonal factors can influence where and how you store fat. Focus on building healthy habits and loving the body you’re in and progress will follow.

5. Consistency Is Key

Consistency is your best friend in the fight against stubborn fat. Stick to your plan of healthy eating, regular exercise, and stress management, and give your body the time it needs to respond. You didn’t gain the fat overnight, so don’t expect it to disappear quickly. However, with patience, it will happen!

If you’re still concerned about stubborn fat or suspect an underlying medical issue, consult a healthcare professional to rule out conditions such as lymphedema or hormonal imbalances.

Reducing armpit fat is about improving your overall health, building strength, and feeling confident in your body. Take these tips one step at a time, and before you know it, you’ll see and feel the results of your hard work.

Read more: Is The 8-Hour Arm Workout Worth a Try for Muscle Growth?

How Long Does It Take to Get Rid of Armpit Fat?

Experts recommend aiming for a 1-2 pound loss per week, which is considered safe and sustainable (23). 

To lose a pound of fat, you need a calorie deficit of approximately 3,500 calories. This means creating a daily deficit of 500-750 calories through a combination of diet and exercise (11).

If you stick to this approach, you may see noticeable changes in your overall body fat percentage within 4-8 weeks. However, remember that visible changes in specific areas such as your underarms may take longer, depending on how your body burns fat.

The most important thing to remember is that progress happens gradually, and focusing on overall fat loss and health will lead to the best results.

Frequently Asked Questions

• Can you hide armpit fat?

Yes, you can hide armpit fat with the right clothing choices. Wearing tops or dresses with thicker shoulder straps, structured fabric, or looser fits around the underarm area can help minimize its appearance. 

Opting for patterns or dark colors can also draw attention away from the area. Layering outfits, such as by wearing a cardigan or jacket, can provide extra coverage if desired. However, it’s important to remember that armpit fat is completely normal and there’s no need to feel self-conscious about it.

• Is armpit fat permanent?

Armpit fat isn’t permanent and can be reduced through overall fat loss and strength training. As fat distribution is influenced by genetics, hormones, and body composition, some individuals may find this area to be more resistant to change. 

While spot-reducing fat in one area isn’t possible, adopting a consistent routine of healthy eating, maintaining a calorie deficit, and regular exercise can eventually lead to overall body fat reduction (7), which may lessen armpit fat.

• Is it hard to lose underarm fat?

Losing underarm fat can be challenging for some people as fat distribution is largely influenced by genetics. However, it isn’t impossible. As you can’t target fat loss from a specific area, focusing on overall body fat reduction is key. 

This involves a combination of maintaining a calorie deficit, engaging in cardio for calorie-burning, and including strength training exercises to tone the upper body and arms (24). Consistency is crucial and results may take time to appear, particularly in areas where fat is naturally more stubborn.

• Why are my arms fat but I'm skinny?

Your arms may appear fat despite you being otherwise skinny due to genetic factors and individual fat distribution. Everyone’s body stores fat differently and some people naturally carry more fat in their arms, even if they have a lower body fat percentage overall. 

Hormonal factors, muscle mass, or even posture can also influence the appearance of your arms. If you’re concerned, focusing on a combination of strength training to build lean muscle and overall fat-loss strategies can create more balanced arm definition over time. Remember, this is a common concern, and your body’s unique characteristics are entirely normal.

The Bottom Line

Armpit fat is a common and normal part of many people’s bodies that is influenced by genetics, hormones, and overall body composition. While it can be challenging to target fat loss in specific areas, focusing on a healthy lifestyle with a balanced diet, regular exercise, and strength training can help reduce overall body fat, including in the underarm area. It’s important to embrace your body’s unique characteristics and prioritize overall health and well-being over specific aesthetic goals.