Armpit Fat-Reducing Diet Plan
The first and most important thing to do is to eat healthy. Losing body fat overall will help you get rid of armpit fat. And this can only be kick-started by changing the way you eat throughout the day. Here’s a friendly diet chart that will not starve you or kill your taste buds.
| Meal | What To Eat |
|---|---|
| Early Morning (6:00 – 6:30 a.m.) | 1 cup water with juice of half a lime |
| Breakfast (6:45 – 7:15 a.m.) | 2 boiled eggs + 1 slice of wheat bread + 1 cup milk/ green tea + 4 almonds |
| Snack (9:45 – 10:15 a.m.) | 1 small cup of grapes/ muskmelon |
| Lunch (12:30 – 1:00 p.m.) | Tuna/chicken/mushroom salad + 1 cup buttermilk |
| Snack (3:30 – 4:00 p.m.) | 1 cup green tea + 1 multigrain biscuit/ a small cup of popcorn |
| Dinner (6:30 – 7:00 p.m.) | Grilled chicken/fish/tofu and veggies + 1 cup curd |
Tip: Eat every 2-3 hours so that your metabolism keeps going. Starving yourself for long durations can be harmful to your health in the long run.
Here is a list of foods that you should avoid to lose weight and prevent weight gain. Take a look.
Foods To Avoid To Prevent Armpit Fat
Your armpits accumulate fat when you gain a lot of weight. So, avoid consuming fattening foods that are also harmful to your health. Here’s a list of foods you should avoid to prevent weight gain, thereby preventing flabby armpits:
- Soda/diet soda
- Energy drinks
- Candies, cakes, and pastries
- Packaged fruit and vegetable juices
- Processed foods
- Fried foods and wafers
- Milk chocolate
- Milkshakes and ice creams
- Low-fat milk and yogurt
- Animal fat
- Cream cheese
- Canned food
Merely eating good will not help you see quick results. You must amp up your weight loss game by expending the energy in the form of workouts. And no, you don’t need a gym subscription for that. Here are 10 workouts you can do to get rid of armpit fat at home.
10 Exercises To Get Rid Of Armpit Fat
Before you start these exercises, you must warm up. These are all beginner to intermediate level exercises. So, anyone can do them. Also, a few of these exercises use dumbbells. If you don’t have dumbbells, do these exercises without weights, but include 5 extra reps per set. Let’s begin.
1. Arm Circles
Target – Shoulders, lats, and upper back.
How To Do Arm Circles
- Stand straight with your chest out, shoulders rolled back, feet together, and arms by your side.
- Raise your hands laterally, and flex your palms so that they are facing outward.
- Start moving your arms clockwise in small circles.
- After 10 reps, change the direction to anti-clockwise and do another 10 reps. This will complete one set.
Sets And Reps
3 sets of 10 reps
2. Push-ups
Target – Deltoids, biceps, triceps, upper back, lats, chest, and wrist flexors.
How To Do Push-ups
- Put your palms and knees on the floor and assume the Cat Pose.
- Extend your legs back and support your body on your toes and palms. This is your starting position.
- Flex your elbows and move your chest down until it almost touches the floor.
- Get back up to the starting position.
Sets And Reps
2 sets of 10 reps
Tip: You can start by doing knee push-ups if you find it difficult to do push-ups right away.
3. Wall Push-ups
Target – Deltoids, biceps, triceps, upper back, lats, chest, and wrist flexors.
How To Do Wall Push-ups
- Stand facing a wall and move two feet away from it.
- Place your palms on the wall at the shoulder level. This is your starting position.
- Flex your elbows and move your chest closer to the wall.
- Push the wall, move your chest away from the wall and get back to the starting position. This will complete one repetition.
Sets And Reps
2 sets of 12 reps
4. Lying Chest Press
Target – Deltoids, biceps, triceps, upper back, lats, chest, and wrist flexors.
How To Do Lying Chest Press
- Grab a dumbbell in each hand and lie down on a mat. Keep your knees flexed, and feet flat on the ground.
- Raise your hands straight, right above your chest. Keep the heads of the dumbbells close to each other. This is the starting position.
- Draw the dumbbells down by flexing your elbows. Make an inverted ‘V’ as you pull them down. Stop when your elbows are at the shoulder level.
- Exhale and push them back up to the starting position.
Sets And Reps
3 sets of 12 reps
5. Lying Chest Fly
Target – Biceps, shoulders, chest, upper back, lats, and wrist flexors.
How To Do Lying Chest Fly
- Grab a dumbbell in each hand and lie down on a mat. Keep your legs hip-width apart, knees flexed, and feet flat on the floor.
- Raise your hands straight, right above your chest. Keep the dumbbells close to each other. This is the starting position.
- Open your arms and bring them down slowly to the sides of your chest.
- Stop when your elbows touch the floor.
- Exhale and bring them back up to the starting position.
Sets And Reps
3 sets of 10 reps
6. Standing ‘V’ Raise
Target – Lats, shoulders, biceps, triceps, upper back, and chest.
How To Do Standing ‘V’ Raise
- Take a dumbbell in each hand, stand straight, and place your feet close to each other. Roll your shoulders back, and push your chest out. This is your starting position.
- Raise both your arms, each pointing toward the corners of your room.
- Exhale, and bring them back down to the starting position.
Sets And Reps
3 sets of 12 reps
7. Shoulder Press
Target – Shoulders, triceps, biceps, upper back, lats, and chest.
How To Do Shoulder Press
- Grab a dumbbell in each hand. Stand straight, roll your shoulders back, and push your chest out.
- Raise your arms. Your upper arms should be at the same level as your shoulders. The upper arms and forearms should be at 90 degrees to each other, and the palms facing forward.
- Bend your knees slightly to take the pressure off your lower back. This is your starting position.
- Raise your hands above your head in an inverted ‘V’ such that the heads of the dumbbells touch when your hands are fully extended.
- Pull your hands down in the same inverted ‘V’ line back to the starting position.
Sets And Reps
3 sets of 12 reps
8. Tricep Extension
Target – Triceps, upper back, lats, and chest.
How To Do Tricep Extension
- Grab a dumbbell with your hands. Bend your knees a little. Keep your back straight, and legs shoulder-width apart.
- Raise your hands, engage your core, and look ahead. This is the starting position.
- Flex your elbows and lower your forearms.
- Exhale and bring your arms back up to the starting position.
Sets And Reps
3 sets of 10 reps
9. Superman
Target – Biceps, triceps, chest, shoulders, and core.
How To Do Superman
- Lie on your stomach on a mat.
- Stretch out your hands in front of you.
- Lift your hands, chest, chin, and legs off the floor.
- Hold this pose for five seconds before releasing the hold.
Sets And Reps
2 sets of 5 reps
10. Back Row Pulls
Target – Biceps, triceps, chest, shoulders, and core.
How To Do Back Row Pulls
- Lie on your stomach on a mat.
- Stretch your hands out in front of you.
- Lift your hands, chest, chin, and legs off the floor.
- Fist your palm, flex your elbows, and pull your arms back, giving your back a nice squeeze as you do it.
Sets And Reps
3 sets of 10 reps
These are the best armpit fat-reducing exercises that will mobilize the fat quickly. Let us now see what else you can do to speed up the process of getting rid of the excess flab.
Other Ways To Get Rid Of Armpit Fat
- Stay Hydrated – Water is very important when it comes to losing weight. It flushes out toxins, keeps the metabolism active, and balances the internal pH.
- Reduce Your Calorie Intake – The diet chart at the beginning of this article is a sample low-cal and high-nutrition value diet. Following a low-cal diet will help you get rid of the fat quickly. Make sure you include veggies, fruits, healthy fats, and protein in your daily diet.
- Swim – Swimming is a brilliant exercise to tone your entire body. Since you will use your arms to push the water back and move ahead, doing 2-3 laps every day can help you get rid of the armpit fat.
- Cut Off Sugar – Sugar is the main culprit behind excess weight gain. Hence, take two to three weeks’ break from refined sugar, sugary foods, flour, and high GI foods that tend to spike the blood glucose levels.
But these will take at least one to two weeks’ time. Until then, use the following tricks to camouflage your armpit flab.
How To Hide Armpit Fat
- Wear The Right Bra – Most often, women don’t wear the right bra. The shape, cut, and material play an important role in camouflaging armpit fat. If you cannot figure out the right bra for you, talk to an assistant to find out the right size for you.
- Good Posture Is Important – Slouching makes your breasts sag, and your upper body looks asymmetrical.
- Wear Clothes That Camouflage The Armpit Bulge – Wearing extremely tight clothes will accentuate the folds in your armpit and ruin your getup. So, wear sleeves that camouflage your armpit fat and yet look trendy and stylish.
To conclude, you can
get rid of armpit fat easily if you exercise regularly and take care of
what you eat. And no, you cannot spot-reduce fat from a particular part
of your body. Hiding and camouflaging are temporary solutions. So,
change your lifestyle and become active, and you will never have to
worry about armpit fat again. Cheers!