{"id":47753,"date":"2022-12-09T15:25:58","date_gmt":"2022-12-09T15:25:58","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47753"},"modified":"2025-01-29T11:59:51","modified_gmt":"2025-01-29T11:59:51","slug":"what-causes-armpit-fat","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/","title":{"rendered":"What Causes Armpit Fat And How To Get Rid Of It?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#Is_It_Normal_to_Have_Underarm_Fat\" >Is It Normal to Have Underarm Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#What_Causes_Armpit_Fat\" >What Causes Armpit Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#How_Do_I_Get_Rid_of_the_Fat_Under_My_Armpits\" >How Do I Get Rid of the Fat Under My Armpits?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#1_Focus_on_Overall_Fat_Loss\" >1. Focus on Overall Fat Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#2_Hydration_Matters\" >2. Hydration Matters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#3_Manage_Stress_Levels\" >3. Manage Stress Levels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#4_Set_Realistic_Expectations\" >4. Set Realistic Expectations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#5_Consistency_Is_Key\" >5. Consistency Is Key<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#How_Long_Does_It_Take_to_Get_Rid_of_Armpit_Fat\" >How Long Does It Take to Get Rid of Armpit Fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#Can_you_hide_armpit_fat\" >Can you hide armpit fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#Is_armpit_fat_permanent\" >Is armpit fat permanent?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#Is_it_hard_to_lose_underarm_fat\" >Is it hard to lose underarm fat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#Why_are_my_arms_fat_but_Im_skinny\" >Why are my arms fat but I&#8217;m skinny?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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 &#8220;armpit fat&#8221;, &#8220;bat wings&#8221;, or &#8220;bingo wings&#8221;, 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&#8217;ll explore the causes of arm fat and provide some tips on how to reduce its appearance.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Causes_Armpit_Fat_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70127\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1024x638.png\" alt=\"\" width=\"770\" height=\"480\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-300x187.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1476x920.png 1476w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997.png 1925w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Normal_to_Have_Underarm_Fat\"><\/span><b>Is It Normal to Have Underarm Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it&#8217;s completely normal to have underarm fat. Everyone&#8217;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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re concerned about your underarm fat for any reason, it&#8217;s always a good idea to consult a healthcare professional.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Armpit_Fat\"><\/span><b>What Causes Armpit Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may be wondering how some people have more arm fat than others. The answer is that everyone&#8217;s body stores fat differently. Genetics play a role in where our bodies tend to store fat (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41467-018-08000-4\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) and for some people, that may be in the arms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, just because someone has arm fat doesn&#8217;t necessarily mean they\u2019re 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.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Causes_Armpit_Fat_\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Stubborn arm fat that doesn&#8217;t seem to budge no matter how much you exercise can be caused by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Age-related muscle loss: <\/b><span style=\"font-weight: 400;\">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&#8217;t engage in strength training exercises regularly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hormonal changes<\/b><span style=\"font-weight: 400;\">: 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 (<\/span><a href=\"https:\/\/www.pharmacyscijournal.com\/articles\/apps-aid1050.php\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Estrogen levels, which fluctuate during different life stages such as menopause, can also affect fat distribution (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2889220\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), potentially leading to more fat being stored in the arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potential medical conditions: <\/b><span style=\"font-weight: 400;\">Swollen armpits and excess fat can also be a symptom of certain medical conditions such as lymphedema, or axillary breast tissue or lipomas (<\/span><a href=\"https:\/\/www.healthline.com\/health\/what-causes-armpit-fat\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK507906\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). If you\u2019re concerned about your arm fat or have noticed significant changes, it&#8217;s always best to consult your doctor to rule out any underlying health issues.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/at-home-bicep-workouts\/\">Creative At-Home Bicep Workouts for Strong Arms<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Get_Rid_of_the_Fat_Under_My_Armpits\"><\/span><b>How Do I Get Rid of the Fat Under My Armpits?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to reduce armpit fat, it\u2019s important to understand that while you can\u2019t target fat loss in a specific area through exercise (this is known as spot reduction and isn&#8217;t possible) (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2013\/08000\/regional_fat_changes_induced_by_localized_muscle.23.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">), you <\/span><i><span style=\"font-weight: 400;\">can<\/span><\/i><span style=\"font-weight: 400;\"> reduce overall body fat through a balanced approach that involves exercise, diet, and lifestyle changes (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). When overall body fat decreases, you\u2019ll likely notice improvements in those areas that bother you most.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Causes_Armpit_Fat_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56856\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/10-Effective-Exercises-To-Remove-Arm-Fat-1024x576.png\" alt=\"What Causes Armpit Fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/10-Effective-Exercises-To-Remove-Arm-Fat.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/10-Effective-Exercises-To-Remove-Arm-Fat-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/10-Effective-Exercises-To-Remove-Arm-Fat.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/10-Effective-Exercises-To-Remove-Arm-Fat-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s your step-by-step guide to reducing armpit fat and achieving a stronger, more toned upper body.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Focus_on_Overall_Fat_Loss\"><\/span><b>1. Focus on Overall Fat Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As it\u2019s 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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A Healthy Diet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardio Workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/calisthenic-strength-training\/\"><span style=\"font-weight: 400;\">Strength Training<\/span><\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These elements work together to create a calorie deficit, which is necessary for fat loss.<\/span><\/p>\n<p><b>A. Balanced Diet for Fat Loss<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A healthy diet is essential for shedding excess fat and at the core of fat loss is achieving a <\/span><a href=\"https:\/\/betterme.world\/articles\/why-am-i-not-losing-weight-in-a-calorie-deficit\/\"><b>calorie deficit<\/b><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). A calorie deficit happens when you consume fewer calories than your body burns, which forces your system to use stored fat for energy.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Understanding a Calorie Deficit<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>What is it?<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>How does it lead to fat loss?<\/b><span style=\"font-weight: 400;\"> When your body operates in a calorie deficit, it doesn\u2019t 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 (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/calorie-deficit\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Tips for Achieving a Calorie Deficit Safely<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Track your intake:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on nutrient-dense foods:<\/b><span style=\"font-weight: 400;\"> 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 (<\/span><a href=\"https:\/\/www.health.harvard.edu\/topics\/diet-and-weight-loss\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Combine diet and exercise:<\/b><span style=\"font-weight: 400;\"> Instead of relying solely on diet, balance your calorie deficit by reducing your food intake slightly and increasing physical activity (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoid extreme deficits:<\/b><span style=\"font-weight: 400;\"> 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 (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047752\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay consistent:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>General Dietary Recommendations<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prioritize Whole Foods:<\/b><span style=\"font-weight: 400;\"> 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) (<\/span><a href=\"https:\/\/www.health.harvard.edu\/topics\/diet-and-weight-loss\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Control Portion Sizes:<\/b><span style=\"font-weight: 400;\"> 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 (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/improve-eating-habits.html\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit Sugary Foods and Beverages:<\/b><span style=\"font-weight: 400;\"> Sugar-filled snacks and drinks can lead to fat storage when consumed in excess (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0939475323004295\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Opt for healthier options such as fruit or herbal teas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay Consistent:<\/b><span style=\"font-weight: 400;\"> Crash diets won\u2019t help in the long term. Focus on long-lasting habits that support a healthy lifestyle.<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Causes_Armpit_Fat_\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><b>B. Cardio Workouts for Calorie Burn<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Cardio is essential for fat loss, as it helps burn calories and improves overall heart health (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/the-many-benefits-of-a-cardio-workout\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). You should aim for at least <\/span><b>150 minutes<\/b><span style=\"font-weight: 400;\"> of moderate cardio or <\/span><b>75 minutes<\/b><span style=\"font-weight: 400;\"> of intense cardio per week. Great options include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brisk walking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jogging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dance-based workouts like Zumba<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Adding high-intensity interval training (<a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-women\/\">HIIT<\/a>) can amplify fat-burning results (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8294064\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). HIIT involves alternating between short bursts of intense activity and rest, and it\u2019s particularly effective if you\u2019re short on time.<\/span><\/p>\n<p><b>C. Strength Training to Build Muscle<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Muscle increases your resting metabolic rate, meaning you burn more calories even at rest (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3661116\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Strength training also helps tone your arms and upper body over time. You should include these exercises in your routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups (modify them on your knees if needed)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank with shoulder taps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest presses with dumbbells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Aim for <\/span><b>2-3 strength training sessions<\/b><span style=\"font-weight: 400;\"> per week and gradually increase the weights or resistance to challenge your muscles (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also consider adding Pilates to your arm workout routine. Check out our guide &#8211; <\/span><b><a href=\"https:\/\/betterme.world\/articles\/pilates-arms\/\">Wall Pilates Arms<\/a>.<\/b><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Causes_Armpit_Fat_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62762\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-1024x576.png\" alt=\"What Causes Armpit Fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Vertical_Leg_Training_Transform_Your_Workout_With_Wall_Exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Hydration_Matters\"><\/span><b>2. Hydration Matters<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4901052\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). You should aim for at least <\/span><b>2-3 liters<\/b><span style=\"font-weight: 400;\"> a day, but adjust this based on your activity level and climate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you find plain water a little boring, add a slice of lemon, cucumber, or mint to jazz it up!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Manage_Stress_Levels\"><\/span><b>3. Manage Stress Levels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stress can increase cortisol levels, a hormone that promotes fat storage, especially around the midsection and other areas of the body (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9362746\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). To prevent stress from interfering with your progress, focus on these strategies:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Practice mindfulness:<\/b><span style=\"font-weight: 400;\"> Meditation or mindful breathing can help reduce stress (<\/span><a href=\"https:\/\/www.apa.org\/topics\/mindfulness\/meditation\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get enough sleep:<\/b><span style=\"font-weight: 400;\"> Poor sleep can impact your hormones, appetite, and energy levels (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9031614\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Aim for 7-9 hours of quality sleep each night.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stay active:<\/b><span style=\"font-weight: 400;\"> Exercise isn\u2019t just good for your body, it\u2019s also a stress reliever for your mind. Even a brisk walk can boost your mood (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9902068\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you manage stress, your body handles fat storage more effectively.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Set_Realistic_Expectations\"><\/span><b>4. Set Realistic Expectations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, remember that everyone&#8217;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\u2019re in and progress will follow.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Consistency_Is_Key\"><\/span><b>5. Consistency Is Key<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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\u2019t gain the fat overnight, so don\u2019t expect it to disappear quickly. However, with patience, it will happen!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019ll see and feel the results of your hard work.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/8-hour-arm-workout\/\">Is The 8-Hour Arm Workout Worth a Try for Muscle Growth?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_Get_Rid_of_Armpit_Fat\"><\/span><b>How Long Does It Take to Get Rid of Armpit Fat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Experts recommend aiming for a <\/span><b>1-2 pound loss per week<\/b><span style=\"font-weight: 400;\">, which is considered safe and sustainable (<\/span><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/losing-weight\/index.html\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/weight-loss\/art-20047752\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Causes_Armpit_Fat_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61873\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/10-Plank-Alternatives-For-When-You-Want-To-Switch-Up-Your-Core-Workout-1024x576.png\" alt=\"What Causes Armpit Fat\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/10-Plank-Alternatives-For-When-You-Want-To-Switch-Up-Your-Core-Workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/10-Plank-Alternatives-For-When-You-Want-To-Switch-Up-Your-Core-Workout-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/10-Plank-Alternatives-For-When-You-Want-To-Switch-Up-Your-Core-Workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/05\/10-Plank-Alternatives-For-When-You-Want-To-Switch-Up-Your-Core-Workout-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_hide_armpit_fat\"><\/span><strong>Can you hide armpit fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;s important to remember that armpit fat is completely normal and there\u2019s no need to feel self-conscious about it.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_armpit_fat_permanent\"><\/span><strong>Is armpit fat permanent?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Armpit fat isn\u2019t 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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While spot-reducing fat in one area isn\u2019t possible, adopting a consistent routine of healthy eating, maintaining a calorie deficit, and regular exercise can eventually lead to overall body fat reduction (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/weight-loss-a-healthy-approach\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), which may lessen armpit fat.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_hard_to_lose_underarm_fat\"><\/span><strong>Is it hard to lose underarm fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Losing underarm fat can be challenging for some people as fat distribution is largely influenced by genetics. However, it isn\u2019t impossible. As you can\u2019t target fat loss from a specific area, focusing on overall body fat reduction is key.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.webmd.com\/beauty\/how-to-lose-arm-fat\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Consistency is crucial and results may take time to appear, particularly in areas where fat is naturally more stubborn.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_are_my_arms_fat_but_Im_skinny\"><\/span><strong>Why are my arms fat but I&#8217;m skinny?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Your arms may appear fat despite you being otherwise skinny due to genetic factors and individual fat distribution. Everyone\u2019s body stores fat differently and some people naturally carry more fat in their arms, even if they have a lower body fat percentage overall.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hormonal factors, muscle mass, or even posture can also influence the appearance of your arms. If you\u2019re 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&#8217;s unique characteristics are entirely normal.<\/span><\/p>\n\n<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Causes_Armpit_Fat_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66762\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772-1024x638.png\" alt=\"\" width=\"770\" height=\"480\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772-300x187.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772-1476x920.png 1476w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579772.png 1925w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Armpit fat is a common and normal part of many people&#8217;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&#8217;s important to embrace your body&#8217;s unique characteristics and prioritize overall health and well-being over specific aesthetic goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8220;armpit fat&#8221;, &#8220;bat wings&#8221;, or &#8220;bingo wings&#8221;, can be frustrating and sometimes difficult to get rid of. As with all fat on the body, arm [&hellip;]<\/p>\n","protected":false},"author":53,"featured_media":70513,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[],"coauthors":[171],"class_list":["post-47753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What Causes Armpit Fat And How To Get Rid Of It? - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 WHAT CAUSES ARMPIT FAT \u27a4 and what can you do about it? Discover tips for reducing armpit fat and building a strong, healthy body.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What Causes Armpit Fat And How To Get Rid Of It?\" \/>\n<meta property=\"og:description\" content=\"\u2605 WHAT CAUSES ARMPIT FAT \u27a4 and what can you do about it? Discover tips for reducing armpit fat and building a strong, healthy body.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-29T11:59:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/497-what-causes-armpit-fat-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/\"},\"author\":{\"name\":\"Nataliia Lutsiv\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/9d92ff22dfce2db24aadb56ff8038c42\"},\"headline\":\"What Causes Armpit Fat And How To Get Rid Of It?\",\"dateModified\":\"2025-01-29T11:59:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/\"},\"wordCount\":1962,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/497-what-causes-armpit-fat.png\",\"articleSection\":[\"Arm Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Causes_Armpit_Fat_\\\"><img class=\\\"aligncenter size-large wp-image-70127\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1024x638.png\\\" alt=\\\"\\\" width=\\\"770\\\" height=\\\"480\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is It Normal to Have Underarm Fat?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're concerned about your underarm fat for any reason, it's always a good idea to consult a healthcare professional.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Causes Armpit Fat?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/\",\"name\":\"What Causes Armpit Fat And How To Get Rid Of It? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/497-what-causes-armpit-fat.png\",\"dateModified\":\"2025-01-29T11:59:51+00:00\",\"description\":\"\u2605 WHAT CAUSES ARMPIT FAT \u27a4 and what can you do about it? 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Hence, they explore a lot of new things that fill their lives with unique experiences.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/nataliia-lutsiv-0a5bb9196\/\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/nataliialutsiv\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"What Causes Armpit Fat And How To Get Rid Of It? - BetterMe","description":"\u2605 WHAT CAUSES ARMPIT FAT \u27a4 and what can you do about it? Discover tips for reducing armpit fat and building a strong, healthy body.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"What Causes Armpit Fat And How To Get Rid Of It?","og_description":"\u2605 WHAT CAUSES ARMPIT FAT \u27a4 and what can you do about it? Discover tips for reducing armpit fat and building a strong, healthy body.","og_url":"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-29T11:59:51+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/497-what-causes-armpit-fat-1024x640.png","type":"image\/png"}],"author":"Nataliia Lutsiv","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nataliia Lutsiv","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/"},"author":{"name":"Nataliia Lutsiv","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/9d92ff22dfce2db24aadb56ff8038c42"},"headline":"What Causes Armpit Fat And How To Get Rid Of It?","dateModified":"2025-01-29T11:59:51+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/"},"wordCount":1962,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/what-causes-armpit-fat\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/497-what-causes-armpit-fat.png","articleSection":["Arm Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-with-flow-redirect?flow=3090&flowToRedirect1=2935&flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=What_Causes_Armpit_Fat_\"><img class=\"aligncenter size-large wp-image-70127\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/Frame-2147223997-1024x638.png\" alt=\"\" width=\"770\" height=\"480\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>Is It Normal to Have Underarm Fat?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you're concerned about your underarm fat for any reason, it's always a good idea to consult a healthcare professional.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Causes Armpit Fat?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You may be wondering how some people have more arm fat than others. The answer is that everyone's body stores fat differently. 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