Excess fat on the sides of the breasts and under the arms can be frustratingly stubborn. However, it is possible to slim and tone these areas with the right approach. There are several effective methods for reducing underarm and breast side fat, including diet, exercise, and stress management, as well as professional treatments, such as liposuction and Semaglutide. So, let us explore each of them to find the best way to improve the body.
Semaglutide is an injectable medication that was approved by the FDA for chronic weight management. It works by activating receptors in the brain that reduce appetite, thereby helping patients eat less. Semaglutide is very effective for weight loss when combined with lifestyle changes. People taking this medication lose, on average, 12-15% of their mass over the course of treatment. The weekly injection can support long-term weight loss goals when used under medical supervision.
Phentermine is a prescription medication for short-term treatment. It is an appetite suppressant that works by influencing the central nervous system. Phentermine should be used together with exercise, diet, and behavioral changes to reduce weight. This medication makes patients feel fuller faster, allowing them to decrease their calorie intake more easily. Over a period of a few weeks or months, phentermine can help to reduce underarm and breast side fat. This medication is not meant for long-term use, but it may be an effective addition to a supervised weight loss regimen over 12-16 weeks.
Liposuction removes stubborn fat deposits from the underarm and breast 
side areas. During this procedure, a plastic surgeon inserts a small tube, called 
a cannula, through tiny incisions and suctions out the fat. This allows for sculpting and contouring of the underarms and sides of the breasts. Many patients see noticeable improvements in the shape and tone of these areas after a single liposuction procedure, with minimal side effects besides temporary swelling, bruising, and soreness.
Lipo 360 is a more extensive surgery than traditional liposuction. It removes 
fat from the entire torso, including the abdomen, flanks, upper back, bra rolls, 
and areas under the arms and breasts. The plastic surgeon uses liposuction 
to eliminate fat from all of these areas in one operation. This allows for an all-encompassing reshaping and slimming of the body. Many patients love the idea 
of being able to treat multiple problem spots at one time and see dramatic improvements in the overall contour and proportion of their figure after Lipo 360.
Semaglutide is an injectable medication that was approved by the FDA for chronic weight management. It works by activating receptors in the brain that reduce appetite, thereby helping patients eat less. Semaglutide is very effective for weight loss when combined with lifestyle changes. People taking this medication lose, on average, 12-15% of their mass over the course of treatment. The weekly injection can support long-term weight loss goals when used under medical supervision.
Phentermine is a prescription medication for short-term treatment. It is an appetite suppressant that works by influencing the central nervous system. Phentermine should be used together with exercise, diet, and behavioral changes to reduce weight. This medication makes patients feel fuller faster, allowing them to decrease their calorie intake more easily. Over a period of a few weeks or months, phentermine can help to reduce underarm and breast side fat. This medication is not meant for long-term use, but it may be an effective addition to a supervised weight loss regimen over 12-16 weeks.
Eating a nutritious, balanced diet is the key to overall health. It can help to reduce excess body fat and strengthen the immune system. Follow a diet that is full of:
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vegetables
fruits
whole grains
lean protein
healthy fats
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Limit processed foods, sugars, and saturated fats. Make sure that all meals contain a balance of macronutrients – protein, carbs, and fat. The right nutrition provides the body with the fuel it needs and supports healthy metabolism. A balanced diet, along with regular exercise, can help to reduce stubborn side and underarm fat over time. The key is to focus on whole, nutrient-dense foods.
While having a balanced diet is important, there are particular foods that can boost fat burning and reduce armpit fat:
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Protein-Rich Foods – Products high in protein, like eggs, chicken, fish, and Greek yogurt, require more energy to break down and digest. This can promote fat loss by boosting metabolism. Aim for 20-30 grams of protein per meal.
Leafy Greens – Spinach, kale, Swiss chard, and collards are low in calories, high in fiber, and packed with nutrients. The fiber helps people feel fuller longer, while the nutrients support fat burning.
Berries – Strawberries, blueberries, and raspberries are loaded with antioxidants and fiber. They make a tasty treat that helps to fight inflammation and curb sweet cravings.
Healthy Fats – Foods with healthy fats, like avocado, olive oil, nuts, seeds, and fatty fish, provide essential fatty acids that regulate hormones related to weight and fat loss.
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Focusing diet on these and other nutrient-dense whole foods can help to reach fat-loss goals in a healthy, sustainable way. Pair these foods with an active lifestyle to achieve the best results.
Drinking enough water is crucial for losing excess fat in the breast area and underarms. Proper hydration boosts metabolism, regulates appetite, flushes out toxins, and keeps the body functioning optimally. Dehydration can actually hinder fat burning. Aim to drink at least 2 liters or 8 cups of water daily. Herbal teas, fruits with high water content, broth-based soups, and coconut water may also contribute to fluid intake. Carrying a refillable bottle and tracking liquid consumption can help to ensure that daily needs are met. Drinking water before meals has been shown to reduce calorie intake as well. Staying well-hydrated provides a wide range of health benefits.
Certain targeted exercises can tone the chest and arms. They help to reduce overall body fat and get rid of unwanted tissue in the breast sides. When done properly and combined with a healthy diet, the following activities will provide impressive results over time:
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Push-Ups
Push-ups work the arms, shoulders, and chest. Place the hands on the floor shoulder-width apart, keep the back straight, and lower the body towards the floor by bending the elbows. Engage the core and push back up. Modifications like wall or knee push-ups can make this technique more accessible.
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Chest Presses
This activity tones the muscles under the breast tissue using resistance bands, dumbbells, or a weight machine. Sit or lie down, hold the weights to the chest, and push them directly upwards before lowering them with control. Focus on proper form.
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Arm Circles
Standing with good posture, make small, controlled circular motions with both arms to engage the shoulder and back muscles. Do 10 circles forward and 10 circles backward. Larger circles can also help strengthen the upper back and shape the arms.
Be patient and persistent with these targeted exercises while also maintaining realistic expectations. What works for one person may not be appropriate for another. Consult a weight loss specialist at Exert BodySculpt if unsure about performing moves safely or effectively. Most importantly, change starts from within, so it is crucial to appreciate the body and set a kind intention toward yourself.
Incorporating cardiovascular exercises that raise the heart rate can help burn overall body fat when done consistently. Try integrating some of these cardio options into the training routine:
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Running
Running engages multiple muscle groups, including the arms, shoulders, chest, and core. Start slow with short distances and gradually increase pace and mileage. Proper sports bras can provide compression and minimize breast bounce during runs.
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Cycling
Cycling works the arms, back, chest, and legs. Adjust the bike seat to find a comfortable position that engages muscles but avoids strain. Vary between steady paces, sprints, and hill climbs to get the heart pumping and fat burning.
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Swimming
Swim strokes like freestyle and backstroke shape the upper body. The water resistance tones muscles while improving cardiovascular endurance. Swimming engages core muscles to enhance posture and alignment. Regular exercise helps to lose armpit fat and prevent weight gain.
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When first adding cardio, begin slowly and allow the body to adapt. Monitor the heart rate rather than focusing solely on calories burned. Pair these cardiovascular exercises with resistance training for the best results in reducing underarm and breast side fat. Consult our specialist before significantly increasing intensity.
Incorporating resistance training is a great way to build and tone muscles and lose fat. People often neglect this type of exercise, thinking that it is irrelevant. In reality, resistance training helps to achieve significant progress in fat loss in all parts of the body.
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Resistance Training Exercises
Moves like lateral raises, shoulder presses, bicep curls, and tricep extensions can target, strengthen, and shape the muscles in the arms, shoulders, and upper back. Use resistance bands, dumbbells, barbells, or machines. Lift challenging weights for 8-12 controlled reps.
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Importance of Overall Muscle Development
Building fuller muscles throughout your whole body not only shapes the frame but also boosts metabolism to burn more fat. Squats, lunges, planks, and burpees are great for developing glutes, legs, and core muscles. While building these larger muscle groups, the body burns more calories naturally. Physical exercise is one of the best ways to change body fat distribution and make it more contoured.
Engaging in regular physical activity can help to get rid of armpit fat and excess tissue in the breast sides. While formal exercise is highly beneficial, even light physical activity integrated into the normal routine makes a difference over time. Some easy ways to increase daily movement include:
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Taking the stairs whenever possible instead of elevators or escalators
Parking farther away from the destination to add extra walking
Standing or pacing when on phone calls instead of sitting
Taking short 2-3 minute movement breaks every 30 minutes when working
Choosing to walk or bike for short trips instead of driving
Doing housework like vacuuming, washing floors, and gardening.
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The key is to find sustainable ways to avoid prolonged sedentary behavior. Moving more throughout the day can help burn extra calories and improve overall body shape. Start small and gradually enhance daily activity to achieve the best results.
Chronic stress can cause elevated levels of the hormone cortisol, which may increase fat storage around the midsection, chest, and underarms. Implementing positive techniques is important for controlling cortisol and promoting healthy fat loss. Effective stress relievers include:
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Yoga and meditation to calm the body and mind
Breathing exercises to lower blood pressure and cortisol
Getting enough sleep to allow the body to recharge
Practicing mindful movements, like gentle stretching or walking
Laughing and using humor to release tension
Listening to relaxing music to establish inner peace
Trying easy arts and crafts to express creativity
Spending time outdoors connecting with nature
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Finding personalized stress management tools and making them a regular habit can do wonders for controlling stress-related fat. Be patient and persistent in managing stress to see stunning changes in body shape and weight.
Getting enough quality sleep is crucial for maintaining a healthy body weight and losing stubborn fat deposits. Not getting the 7-9 hours of sleep recommended for adults can increase the production of ghrelin and cortisol – hormones that stimulate appetite and fat storage. Here are some tips on how to avoid this:
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Stick to a regular sleep-wake cycle, even on weekends
Avoid screens and digital devices before bedtime
Create an ideal sleep environment that is cool, calm, and dark
Unwind with a buffer routine to transition into sleep
Try magnesium, calcium, or herbal teas to promote sleep
Use earplugs, sleep masks, and blackout curtains as needed
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Getting adequate, high-quality sleep trains the body to burn fat more efficiently. This is essential for balanced hormones, appetite control, and losing stubborn fat around the arms, chest, and torso. Be consistent with sleep habits to better manage weight.
The body stores fat in many areas, including the sides of breasts and underarms. However, it is important not to confuse this with axillary breast tissue, which may be located in the armpit area. This extra breast tissue is not just fat – it also includes glands and sometimes even milk ducts. So, it cannot be removed through diet and exercise. Patients should consult with a doctor to diagnose this condition and find effective solutions.
It can take several months to see significant reductions in stubborn fat deposits like those on the sides of the breasts and under the arms. A combination of resistance training and cardio exercise, along with tweaks to the diet, is typically needed. Being consistent with these lifestyle changes for 8-12 weeks is crucial before any substantial improvements appear. However, there is a quicker and easier way to achieve the same results – liposuction. Our surgeons will provide expert guidance and help to remove unwanted fat in 1-2 months. This period includes preparation for the surgery and recovery.
When it comes to removing stubborn fat from the sides of the breasts and under the arms, there are many potential options to consider. The key is finding an approach that fits your lifestyle, priorities, and body. Have patience with yourself and trust that small, sustainable changes do pay off over time. Focus on self-care habits like nourishing foods, stress relief, and proper sleep just as much as targeted exercises. If interested in medications or liposuction, thoroughly research the options and consult our surgeon at Exert BodySculpt to receive the best care available today. Most importantly, appreciate yourself and enjoy the journey toward a slimmer body!
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