how to get rid of side boob fat

a Before we discuss how to get rid of side boob fat, which is also known as armpit fat, it is imperative that we first understand what side boobs are.

Side boobs are the regions located to the side of the breasts that are below the armpits. Side boob fat, just as the name suggests, is the fat that gathers at the side boobs.

In technical terms, it is referred to as the axillary breast tissue or, more fancily, the axillary tail of Spence. Side boob fat is a major cause of low self-esteem for people who have it.

The good news is that there are plenty of ways on how to get rid of side boob fat, as will be discussed in this article.

WHAT CAUSES ARMPIT FAT?

There are several causes of armpit fat, one of them being genetic disposition. Just like general body weight, side boob fat too can be hereditary.

It can also occur as a result of having excess body fat. The body has strategic regions where it stores excess fat and side boobs, so it happens to be one area.

There are many ways of getting rid of armpit fat, most of which involve making dietary and fitness changes.

As much as loving and accepting your body is important, there is absolutely no problem with wanting to improve a part of it that bothers you.

HOW TO GET RID OF SIDE BOOB FAT

That being said, here are some tips on how to get rid of side boob fat:

1. REDUCING YOUR CARBOHYDRATE INTAKE

Before you rush to google how to get rid of side boob fat, you should probably consider taking a look at your diet first.

If you want to lose weight, your diet has to be on a caloric deficit such that you consume fewer calories than you lose daily.

This can be achieved through various ways, reducing your carbohydrate intake, which would reduce your appetite and, consequently, your caloric uptake.

2. INCREASING PROTEIN INTAKE

Studies show that increasing protein intake helps in weight loss by reducing cravings, reducing the levels of hunger hormones, increasing the feeling of satiety, and increasing calorie burn.

3. INTERMITTENT FASTING

Intermittent fasting is an eating pattern which cycles between periods of eating and fasting.

Rather than focusing on the types of food, you should eat, it focuses on when you should eat them.

Common patterns on intermittent fasting are 16-hour daily fasts and 24-hour fasts bi-weekly. It works by reducing the caloric uptake, which enables weight loss.

4. ALTERNATE-DAY FASTING (ADF)

Alternate-day fasting is a more extreme form of weight loss fasting that involves alternating a 36-hour fast with a 12-hour regular food intake period.

Strict ADF is considered an extreme diet intervention since it involves full fasting for long hours with absolutely no food intake.

A study on 30 people who had practiced ADF for 6 months associated it with a couple of benefits such as lower cholesterol levels and reduced overall weight.

5. CALORIE CYCLING

This is an eating pattern that allows you to alternate between high-calorie diets and low-calorie diets.

It does not involve any restrictions or stringent guidelines- only the amount of calories you can take on certain days or, in some cases, weeks.

Research shows that weight loss is one of the numerous benefits of calorie cycling. It can also improve your ability to stick to a diet and lower your hunger hormone level.

 6. KETOGENIC DIET

A ketogenic diet, popularly known as keto, is a diet that is low in carbohydrates, moderate in protein, and high in fat.

When fat in the diet increases and the carbohydrates are reduced, the body gets into a metabolic state known as ketosis. During ketosis, the body turns fats into ketones, which supply energy to the brain.

If you stay on a keto diet for some days or weeks, your brain and body become efficient at burning ketones and fat for energy instead of the usual carbohydrates.

Hence, fat is burned in the body at a higher rate than usual, which can help in weight loss.

7. TAKING BEVERAGES THAT INCREASE METABOLISM

Beverages such as coffee can help you lose weight. Coffee contains caffeine, which increases metabolism and helps burn fats from the fat tissues.

Some studies also show that green tea reduces weight loss by converting some of the fat in the fat tissues into free fatty acids.

8. COMBINING YOUR GENERAL WORKOUT REGIMEN WITH A SPECIFIC REGIMEN FOR ARMPIT FAT LOSS

Contrary to popular opinion, you cannot lose body fat in a specific region of the body if you do not focus on it during your general body workout.

This means you have to combine the general bodyweight loss regimen with a specific regimen designed to focus on the side boobs.

Exercises recommended for side breast fat removal include staggered arm pushups, dumbbell floor press, and bench dip.

9. STRENGTH TRAINING

Strength training increases muscle mass, which in turn increases the body's metabolism rate.

It can effectively lose weight if you focus on the most powerful muscle groups of the body, such as the quads, which will help you burn the most calories possible.

10. PILATES

For better results, you could supplement your workout regimen with Pilates. It is a low-impact exercise designed for building lean muscle, improving posture, and toning up.

It may not be as effective as strength training exercises since it only burns a few calories. Still, when combined with healthy dietary habits, the desirable results may be achieved gradually.

Pilates classes are more effective if they involve increasing the heart rate, which increases the metabolism rate and consequently, the amount of fat burned by the body.

11. YOGA

There are various types of yoga exercises for different purposes, e.g., stretching the muscles, achieving flexibility, and weight loss.

The amount of calories burned during yoga depends on several factors such as the type of yoga, the intensity of the yoga exercise(s), and the duration of the exercise(s).

A 2016 study suggested that yoga may have diverse effects that could make it a good weight loss option.

12. HIGH-INTENSITY INTERMITTENT EXERCISES

Exercises such as sprinting, walking, and cycling can help in weight loss if done intermittently, e.g., sprinting for 20 seconds, walking for 40 seconds, or cycling fast for 8, then reducing the pace for the next 12 seconds.

CONCLUSION

As shown by this article, there are plenty of ways on how to get rid of side boob fat.

Losing armpit fat is not hard as long as you are willing to make the necessary fitness and dietary changes.

If you are already practicing one or more of these tips and still can't see results, there is no need to worry. It's probably just a matter of time till they begin showing as long as you stay consistent.

From this article, you will be able to figure out a method of how to get rid of side boob fat that best suits you and achieve the results you desire.

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how to get rid of side boob fat

Source: https://flabfix.com/how-to-get-rid-of-side-boob-fat/

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