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How Do I Get Rid of Underarm Fat?

Updated on May 3, 2013

Are you searching for effective ways to remove that underarm fat? Or do you think that there are products that can help you reach your goal quickly and with little to no effort? If so, you've landed in the right place! This page will give you the answers to those questions.

So Why Do You Want To Lose That Underarm Fat?

People have their own reasons for getting rid of underarm fat. For some men, they may want to show off a solid-looking triceps that can attract the opposite gender. For some women, on the other hand, they may want to expose more skin by donning an adorable tank or sleeveless shirt. However, there may be others that simply have non-vanity reasons. But whatever those reasons may be, both men and women usually want the same thing – to get rid of that unattractive layer of fat quickly and with the least amount of effort.

Many of us, if not all, have seen and heard commercials and ads on television, radio, newspapers, magazines, and the internet promoting non-prescription products or 'miracle diets' that claim to help people lose fat without any effort in just a 'few days' or a 'few weeks'. But truth be told, those are just capitalizing on the gullible nature of humans when it comes to health and fitness. Those products usually don't work as claimed and are just among the many hyped-up products that tend to mislead a lot of consumers. To date, there have been no credible evidence manifesting that these products work. Furthermore, there have also been no evidence manifesting that these products don't produce any significant side effects. If you take a closer look at these products, they're usually accompanied with recommendations to take them together with a healthy low-calorie diet and to do exercises which, if followed, are likely to produce the desired results - often confused with these products' efficacy. As a matter of fact, these false claims led the FTC to file suits against many manufacturers of these products.

How Do I Get Rid of Underarm Fat?

The best way to lose underarm fat is to reduce calorie intake and do more physical activity. Now, this may be a bitter pill to swallow for those who are looking for quick and effortless solutions, but nevertheless, it has and will always be the real way. To put it more simply, here's the formula:

Reduced Calorie Intake + Increased Physical Activity = Fat-Free Underarm

Okay, now that you got yourself swallowing that bitter pill, let's move on.

The First Part of the Formula: Reduced Calorie Intake

Reducing calorie intake doesn't mean that you'll have to starve yourself and cut yourself out from foods that you love. It basically means eating less calories than your body is consuming, which makes your body make up for the deficit by consuming its stored fat and use it for fuel and energy, leading to fat loss. The general rule is to reduce your calorie intake without depriving your body of the essential nutrients it needs on a daily basis.

As a guide, take a look at the food pyramid guide below:

Food Pyramid Guide


The pyramid indicates that the Grains Group (bread, cereal, rice, and pasta) and the Fruits and Vegetables Group should comprise the biggest amount of your daily food intake. Foods belonging to the Dairy Group (milk, yogurt, and cheese among others) as well as the Meat, Poultry, Fish, Beans, Eggs, and Nut group should be of lesser amount. Lastly, foods containing fats, oils and sweets should be taken in very little amounts to nil.

Furthermore, take note that a servings range is indicated per food group. The smaller number is for individuals having an average daily calorie consumption of 1,600. The bigger number, on the other hand, is for individuals having an average daily calorie consumption of 2,800.

How Big is One Serving in the Food Pyramid Guide?

Grains Group (bread, rice, cereal, and pasta):

a. one slice of bread

b. one-half cup of cooked cereal OR one oz of ready-to-eat cereal

c. one-half cup of pasta

d. one-half cup of rice

Vegetables Group:

a. one cup of any uncooked leafy vegetable

b. one-half cup of any non-cooked non-leafy vegetable

c. three-fourth cup of vegetable juice

Fruits Group should be any one below:

a. one medium-sized fresh fruit

b. one-half cup of canned or cooked fruit

c. three-fourth cup of fruit juice

Dairy Group:

a. one cup of yogurt or milk

b. one ounce of natural cheese

c. two ounces of processed cheese

Meat, Poultry, and Fish Group:

a. three ounces of lean meat(without the fat portion)

b. three ounces of lean poultry(without the skin)

c. three ounces of fish

Beans, Eggs, and Nuts Group:

a. one-half cup cooked dry beans

b. one egg

c. two tablespoons of chopped nuts

The Other Part of the Formula: Increased Physical Activity

Always keep in mind that reduced calorie intake alone won't be sufficient in helping you remove underarm fat. You will have to increase your physical activity as well. However, it is also important to note that you don't have to engage in high-intensity or strenuous physical activities in order to lose body fat, just as long as you do it consistently.

Physical activity can be in the following forms:


a. Cardiovascular – jogging, swimming, sports activities, brisk-walking, bicycling, calisthenics, and aerobics.

Recommended minimum amount of time for cardiovascular exercises: 30 minutes per day

b. Strength Training Workouts (for all major muscle groups) – using weight machines, using pilates, lifting free weights, dumbbell exercises, push-ups, crunches, and squats.

Recommended minimum amount of time for strength training workouts: 1 hour, 2-3 days per week


These activities are the ones that you find it enjoying and fulfilling to do on a regular basis, such as: home cleaning, lawn mowing, home repairs, gardening, playing with the kids, home painting, walking the dog, canoeing, sailing, surfing, hiking, mountain climbing, dancing, and many others.

A WORD OF CAUTION: If you are new to physical activity in general, you should consult your doctor first and have him or her evaluate whether or not you have a green light for any physical activity of your choice.

How About Spot Reduction?

Despite what other people may say, spot reduction isn't an effective way to reduce that flab of fat in the underarms. As a matter of fact, it's been discerned as just a myth. Even if you do a gazillion repetitions of a workout routine that only targets the upper arm area, those toned muscles won't be visible if layers of fat are still covering it.

People are unique in so many ways, and the cause of that is mainly genetics. Some people store more or less fat in different sections of the body such as the thighs, under the chin, underarms, belly, waist, and hip areas.

The proper mindset is to focus on lowering your overall body fat. Forget about spot reduction. You will have to attack your entire body in order to reduce, if not eliminate, fat deposits in one spot, including the underarms.

I'll Just Use Fat Burners Then

No so fast.

While fat burners, also known as 'energy enhancers', 'low-carb diet supplements', or 'diet pills', are perceived to raise body metabolism that hastens fat loss, there are enough convincing evidence pointing out the health hazards resulting from their use. Many of these products are often linked to a variety of liver injuries, called 'hepatotoxicity', which can be a fatal.

As a matter of fact, the FDA, upon receiving 23 confirmed reports of health-related problems due to the use of fat burners and related dietary supplements, has sent out a public warning on the use of most Hydroxycut-labeled fat burners and dietary supplements, a popular range of products in the US and Canada that aids in the fast burning of body fat. These products are manufactured by MuscleTech Research and Dev't. and marketed by Lovate Health Sciences, Inc. This public warning by the FDA led to the recall almost all of Lovate products.

How About Undergoing Lipoplasty - It's Quick and Effortless

Lipoplasty, commonly known as 'liposuction' or 'lipo', is probably the second most popular form of cosmetic surgery in the United States, just behind breast augmentation. While the results can be immediate, it's not a good choice. Here are the reasons:

1. Cost – Lipos are costly, and I can't think of any medical insurance that covers lipoplasty and other forms of cosmetic surgery. But if you think that money won't be an issue, read on.

2. It's Not for Everybody - Not everyone can be a qualified candidate for this surgery, which is the reason why possible candidates undergo a series of clinical tests as part of the screening process. For example, people with medical problems and people taking medications that slows down the healing process won't be eligible for the surgery. But if you think that you are a qualified candidate, read on.

3. Non-Permanent Results – If the individual puts on weight after a successful lipo procedure, the fat deposits may return to the underarm area (would most likely be the case because he or she opted for a shortcut in the first place, which means he or she probably doesn't have the discipline to go on a reduced calorie intake and increased physical activity).

A Video on Losing Arm Fat


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    • geraldhakks profile image

      geraldhakks 5 years ago

      @jpcmc - That's also a good way to do strength training exercises if you want to do it or have the bandwidth to do it on a daily basis.

      Thanks for stopping by.

    • jpcmc profile image

      JP Carlos 5 years ago from Quezon CIty, Phlippines

      In any part we want to trim down, it's the same things: exercise and proper diet. It ays to target different regions/parts every day. This way you allow your body or at least the specific area to rest. This is equally important.