How To Lose Side Boob Fat: 4 Things You Can Do To Lose Side Boob Fat Safely In 2024

Side boob fat, or underarm fat, is the excess fat that accumulates on the sides of your chest and under your arms. Depending on your body type, you may be more likely to experience it than others. However, many people have it. 

If you want to know how to lose side boob fat and achieve a more toned and sculpted upper body, there are methods you can utilize. These include following a holistic approach that involves diet, exercise, and lifestyle changes. 

In this article, we will show you four ways to get rid of side boob fat and explain the causes and health risks associated with it.

4 Methods For Getting Rid Of Side Boob Fat

When it comes to losing weight, it’s impossible to remove fat only in one area of your body. The body naturally burns fat everywhere simultaneously. Luckily, it’s beneficial to lose body fat overall instead of just in one area for health reasons as well as attractiveness.

Create A Calorie Deficit

The most effective way to lose any kind of body fat, including side boob fat, is to create a calorie deficit. This means that you need to consume fewer calories than you burn in a day so that your body has to use stored fat as an energy source. 

You can create a calorie deficit through either a low-calorie diet^[1] or exercise, but it’s typically best to use both. You can estimate the number of calories you use daily with an online calculator. The number you get as a result will be an estimate, but it’s a good place to start.

You then want to eat 500 to 1000^[2] calories less daily than your maintenance calories to be in a deficit.

Eat A Balanced And Nutritious Diet

Another important strategy to lose weight is to eat a balanced and nutritious diet that supports your weight loss goals. You should aim to eat foods that are high in protein, fiber, vitamins, minerals, and antioxidants and low in saturated fat, sugar, and salt. 

Protein helps you build and maintain lean muscle mass, which boosts your metabolism and burns more calories. Fiber helps you feel satisfied, and vitamins boost your overall health and well-being.

For a balanced diet, you want to consume various food sources daily. Do your best to consume fruits and vegetables, grains, high-quality dairy, protein, healthy fats, and oils throughout your meals. 

By balancing your nutrition to spread out across all food groups, you may feel better and more energetic. The overall support for your body will also support weight loss.

Exercise

If you want to know how to get rid of side-boob fat, exercise is a great place to start. You can burn fat, of course, but you can also attain more toned, sculpted muscles. 

It’s impossible to burn only fat in a certain area, and there are no exercises for side boob fat. However, you can work towards building muscle in the areas around where you have side boob fat through strength training. Doing this combined with cardio to burn fat will help you achieve an attractive overall look. 

Everyone is different, but it is recommended that you do a combination of cardio and strength training exercises for optimal results. The CDC recommends^[3] 150 minutes of moderate cardio and two days of strength training per week. Cardio exercises help you increase your heart rate and burn fat, while strength training exercises help you build muscle.

Make Lifestyle Changes

Lifestyle changes may sound intimidating, but they’re really just simple healthy practices that you can make over time. A few essential examples include getting enough sleep, drinking plenty of water, managing your stress, and avoiding smoking. Changes like these aren’t just a way to lose fat and feel more attractive – they’ll also keep you healthier and more energized through all the ordinary wear and tear of life.

For example, studies have long shown that lack of sleep^[4] can derail weight loss plans, partially through the loss of willpower to resist junk food. Similarly, drinking enough water can also lead to weight loss.^[5] With a holistic approach to losing weight, you can increase your progress and become both thinner and healthier at the same time.

For some people, a doctor may recommend that they consider fat-burning supplements. Taking supplements should not be a priority over changes like diet, exercise, and sleep. However, some may find them beneficial, as they can enhance your metabolism, suppress your appetite, and increase your energy levels to help you figure out how to lose side chest fat.

Supplements themselves are not magic pills, and they should only be considered as a support to other weight loss efforts being made.  

You should always consult your doctor before taking any supplements. This is especially true if you have any medical conditions or allergies or if you are pregnant or breastfeeding. Read the labels carefully and follow the instructions and dosages.

The Reasons For Having Side Boob Fat

There are many possible reasons for having side boob fat, and they may vary from person to person. Some of the most common reasons include the following.

Genetics

Your genes can influence your body shape, size, and fat distribution. If there is a particular body shape with side boob fat in your family, you may be more prone to developing it yourself. You may also have a genetic predisposition to store more fat in your chest and underarm areas rather than in other parts of your body.

Hormones

Your hormones can also affect your weight and fat distribution. Hormonal changes, such as puberty, pregnancy, menopause, or taking birth control pills, can cause your breasts to grow larger and heavier. This can result in more side-boob fat. 

Hormonal imbalances, such as hypothyroidism, polycystic ovary syndrome, or Cushing’s syndrome, can also cause weight gain and fat accumulation in your chest and underarm areas.

Diet

Your diet can have a significant impact on your weight and fat distribution. Eating too many calories, fat, sugar, and salt can lead to weight gain and fat storage, especially in your chest and underarm areas. The same goes for insufficient protein, fiber, minerals, and antioxidants.  

A high-protein diet helps maintain or increase your muscle mass while exercising. Calorie restriction practices, especially for weight loss, also pose a risk for muscle loss when combined with exercise. Losing muscular tone may affect your body appearance, including your upper body and chest area. However, daily intake of adequate amounts of protein will help your body lose fat while preserving muscle tissue.

Eating too few calories, on the other hand, can also cause your body to go into starvation mode and hold on to fat rather than burn it. You should eat a balanced and nutritious diet that meets your calorie and nutrient needs. Avoid or limit junk foods, processed foods, and alcohol.

Exercise

Your exercise habits can also influence your weight and fat distribution. Exercise helps you burn calories, build muscle, improve your posture, and enhance your mood. However, if you do not exercise enough, or if you only do certain types of exercises, you may not be able to lose side boob fat effectively. 

You should do a combination of cardio and strength training exercises that target your whole body, especially your upper body. Also, try varying your exercises and intensity levels to challenge your muscles and prevent plateaus.

Lifestyle

Your lifestyle choices can also affect your weight and fat distribution. Some lifestyle factors that can contribute to side boob fat are lack of sleep, dehydration, stress, and smoking. 

These factors can disrupt your metabolism, appetite, hormones, and immunity. Disruptions can lead to weight gain and fat storage, especially in your chest and underarm areas. Adopt healthy habits that promote your physical and mental well-being, such as getting enough sleep, drinking enough water, managing your stress, and not smoking.

Health Risks Associated With Excessive Side Boob

With side boob fat, or an excess of fat in general, there can be an increased risk of some health issues. Luckily, making healthy lifestyle changes can help reduce your chance of the following:

Breast Cancer

Side boob fat is a type of subcutaneous fat, which is the fat that lies under your skin. Subcutaneous fat can produce estrogen, which stimulates the growth of breast tissue. High levels of estrogen^[6] can increase the risk of developing breast cancer, especially in postmenopausal women. 

A higher body mass index increases the risk of many cancers,^[7] especially breast cancer, after menopause.

Heart Disease

Side boob fat is also a sign of excess body fat, which can increase the risk of heart disease. Excess fat can raise your blood pressure,^[8] cholesterol, triglycerides, and blood sugar levels, which can damage your arteries and heart. 

Obesity is a major risk factor for heart disease,^[9] which has been the leading cause of death^[10] in the United States for years. 

Diabetes

Side boob fat can also indicate insulin resistance.^[11] This is a condition where your cells do not respond well to insulin, a hormone that regulates your blood sugar levels. Insulin resistance is not diabetes, but it can cause diabetes, which can then cause nerve damage, kidney damage, eye damage, and skin infections.

Conclusion

Side boob fat is a common problem that affects many women and even men. If it is sustained for a longer period of time, it can possibly increase your risk of various health problems. 

Luckily, you can get rid of side boob fat by following a holistic approach that involves diet, exercise, supplements, and lifestyle changes. You can also improve your overall health and well-being and boost your confidence and self-esteem. 

If you want to know how to remove breast side fat and underarm fat, or if you just want to get healthier and lose weight generally, the tips in this article can help you go a long way.