Removing breast side fat and underarm fat naturally involves a combination of a healthy diet and regular exercise to reduce overall body fat and tone the targeted area.
Understanding Breast Side and Underarm Fat
"Breast side fat" and "underarm fat" generally refer to pockets of fat that accumulate around the bra line and armpit area. These areas can be affected by genetics, hormonal changes, and overall body fat percentage. You can't spot reduce fat (i.e., target fat loss to a specific area). Instead, focus on losing overall body fat.
Diet for Fat Loss
A balanced diet plays a critical role in reducing overall body fat. Here's what to consider:
- Calorie Deficit: Consume fewer calories than you burn to encourage your body to use stored fat for energy.
- Protein Intake: Increase your protein intake to help preserve muscle mass during weight loss. Good sources include lean meats, poultry, fish, beans, and lentils.
- Healthy Fats: Include healthy fats like those found in avocados, nuts, seeds, and olive oil.
- Complex Carbohydrates: Focus on complex carbohydrates like whole grains, fruits, and vegetables for sustained energy.
- Limit Processed Foods: Reduce your intake of processed foods, sugary drinks, and excessive saturated fats.
Exercise for Fat Loss and Toning
A combination of cardiovascular exercise and strength training is essential.
Cardiovascular Exercise
Cardio helps burn calories and reduce overall body fat. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. Examples include:
- Running
- Swimming
- Cycling
- Brisk walking
- Dancing
Strength Training
Strength training helps build muscle, which can increase your metabolism and tone the upper body. Focus on exercises that target the chest, back, shoulders, and arms.
- Chest:
- Push-ups (various variations, including incline, decline, and wide-grip)
- Dumbbell chest press
- Dumbbell flyes
- Back:
- Rows (dumbbell, barbell, or cable)
- Pull-ups (assisted if needed)
- Lat pulldowns
- Shoulders:
- Overhead press (dumbbell or barbell)
- Lateral raises
- Front raises
- Rear delt flyes
- Arms:
- Bicep curls
- Triceps extensions
- Triceps dips
A sample workout routine could include:
| Exercise | Sets | Reps |
|---|---|---|
| Push-ups | 3 | As many as possible (AMRAP) |
| Dumbbell Rows | 3 | 10-12 |
| Overhead Press | 3 | 10-12 |
| Bicep Curls | 3 | 12-15 |
| Triceps Extensions | 3 | 12-15 |
Remember to consult with a fitness professional to ensure proper form and prevent injuries.
Lifestyle Factors
- Stay Hydrated: Drink plenty of water throughout the day.
- Get Enough Sleep: Aim for 7-9 hours of sleep per night.
- Manage Stress: Chronic stress can lead to weight gain. Practice stress-reducing activities like yoga, meditation, or spending time in nature.
By consistently incorporating these dietary and exercise strategies, you can gradually reduce overall body fat and tone the muscles in your upper body, leading to a reduction in the appearance of breast side and underarm fat.
