{"id":10500,"date":"2023-02-18T12:57:44","date_gmt":"2023-02-18T12:57:44","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=10500"},"modified":"2023-09-15T20:54:47","modified_gmt":"2023-09-15T19:54:47","slug":"how-to-get-rid-of-side-boob-fat","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-to-get-rid-of-side-boob-fat\/","title":{"rendered":"How to get rid of side boob fat: 4 things you can do today"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:66.69921875%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>How to get rid of side boob fat?<\/p>\n\n\n\n<p>This is a common question from women looking to get rid of breast fat that collects to the side of the breast under the armpit.<\/p>\n\n\n\n<p>Affectionately referred to as &lsquo;armpit roll&rsquo;, side boob fat can cause discomfort, soreness and poor self-image and self-confidence.&nbsp;<\/p>\n\n\n\n<p>The main issue with armpit roll is that it is tough to get rid of.<\/p>\n\n\n\n<p>Fat in areas like your armpit naturally resists diet and exercise. <\/p>\n\n\n\n<p>You&rsquo;ve been in enough locker rooms to know that breast size and shape varies from person to person.&nbsp;<\/p>\n\n\n\n<p>But if you&rsquo;re put off from wearing sleeveless tops because of your side boob fat, then we&rsquo;re hear to tell you that don&rsquo;t have to suffer alone. <\/p>\n\n\n\n<p>The good news is there are things that you can do to treat it and prevent it for good. <\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What is side boob fat?<\/li>\n\n\n\n<li>Why causes side boob fat?<\/li>\n\n\n\n<li>How to get rid of side boob fat: 4 things you can do<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-533x1024.webp\" alt=\"how to get rid of side boob fat\" class=\"wp-image-13127\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1067x2048.webp 1067w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"how to get rid of side boob fat\" class=\"wp-image-13127 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-533x1024.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-533x1024.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-156x300.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-768x1475.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1067x2048.webp 1067w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-500x960.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-625x1200.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-150x288.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat.webp 1200w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is side boob fat?<\/strong><\/h2>\n\n\n\n<p>Side boob fat is the area of fat at the sides of the breasts below the armpit in the axillary tail.&nbsp;<\/p>\n\n\n\n<p>Clinically speaking, the breast is divided into six main areas:<\/p>\n\n\n\n<ol>\n<li>Nipple and areola<\/li>\n\n\n\n<li>Upper outer quarter (UOQ)<\/li>\n\n\n\n<li>Lower outer quarter (LOQ)<\/li>\n\n\n\n<li>Upper inner quarter (UIQ)<\/li>\n\n\n\n<li>Lower inner quarter (LIQ)<\/li>\n\n\n\n<li>Axillary tail&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>This tail-like extension of fatty issue is also known as the <a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/tail-of-spence\" target=\"_blank\" rel=\"noopener\">tail of Spence<\/a>.<\/p>\n\n\n\n<p>So called named after the surgeon James Spence who identified it back in the nineteenth century, the tail of Spence is thought to be an extension of the main breast. <\/p>\n\n\n\n<p>Whilst some <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8830835\/#:~:text=Widely%20quoted%2C%20%E2%80%9Cthe%20axillary%20tail,surgery%2C%20and%20anatomy%20ever%20since.\" target=\"_blank\" rel=\"noopener\">studies<\/a> argue that the tail of Spence doesn&rsquo;t exist at all, there is growing research that says it is a separate, residual breast mound.<\/p>\n\n\n\n<p>It is for this reason that over the years there has been greater focus on the tail of Spence for its role in breast cancer and tumour formation.&nbsp;<\/p>\n\n\n\n<p>Before you start to worry, it is common to store fat in this area &ndash; that is in the upper outer portion of your breast, travelling into your armpit.<\/p>\n\n\n\n<p>Tissue in this area also becomes more obvious during pregnancy and breastfeeding and when you put on weight. <\/p>\n\n\n\n<p>The diagram below illustrates the key areas of the breast. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-make-your-butt-bigger\/\" data-type=\"post\" data-id=\"10441\">Does running make your butt bigger? 20 butt building exercises<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-1024x683.webp\" alt=\"how to get rid of side boob fat\" class=\"wp-image-13133\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-1024x683.webp 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-300x200.webp 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-768x512.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-960x640.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-1080x720.webp 1080w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-150x100.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-1024x683.webp\" alt=\"how to get rid of side boob fat\" class=\"wp-image-13133 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-1024x683.webp 1024w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-300x200.webp 300w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-768x512.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-960x640.webp 960w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-1080x720.webp 1080w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10-150x100.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-10.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-runners-face\/\" data-type=\"post\" data-id=\"9465\">What is runner&rsquo;s face? Causes + 10 prevention tips<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What causes side boob fat?<\/strong><\/h2>\n\n\n\n<p>There are several reasons behind why excess fat appears at the sides of your breasts.<\/p>\n\n\n\n<p>Here are the main causes of side boob fat:<\/p>\n\n\n\n<p><strong>#1 Excess body fat<\/strong><\/p>\n\n\n\n<p>Your activity levels, diet and lifestyle all determine the amount of excess body fat you have in your body.<\/p>\n\n\n\n<p>When you have excess body fat, it collects in areas of the body like the hips and butt (for women) and around the stomach (for men).&nbsp;<\/p>\n\n\n\n<p>In women, fat also collects in the breasts, and at the sides of the breasts as side boob fat.<\/p>\n\n\n\n<p>There are two layers of fat in the body:<\/p>\n\n\n\n<ul>\n<li><strong>Subcutaneous fat<\/strong> &ndash; the type of fat that&rsquo;s stored just below your skin.<\/li>\n\n\n\n<li><strong>Visceral fat<\/strong> &ndash; the type of fat that&rsquo;s stored around your organs.<\/li>\n<\/ul>\n\n\n\n<p>Side boob fat is subcutaneous fat and the thickness of this layer will greatly vary from one person to another.<\/p>\n\n\n\n<p><strong>#2 Genetics<\/strong><\/p>\n\n\n\n<p>The amount of fat you develop in any area of your body will also depend on your genetics.<\/p>\n\n\n\n<p>Your genes will determine how dense your breasts are, as well as what your skin looks like.<\/p>\n\n\n\n<p>Both of these areas will ultimately affect the appearance of your breasts.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7235664\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> have shown that breast size is about 56% heritable, with a third of this heritability shared with the heritability of obesity.<\/p>\n\n\n\n<p>So if your genes predispose you to excess body fat, any excess breast tissue that you have may not respond to changes to diet and exercise.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/bmcmedgenet.biomedcentral.com\/articles\/10.1186\/1471-2350-13-53\" target=\"_blank\" rel=\"noopener\">Research<\/a> also tells us that your genetics determine your breast shape and size.&nbsp;<\/p>\n\n\n\n<p>And these genetic influences don&rsquo;t only come from your maternal side.&nbsp;<\/p>\n\n\n\n<p>Surprisingly, genes from your father&rsquo;s side can affect what your breasts end up looking like.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-683x1024.webp\" alt=\"how to get rid of side boob fat\" class=\"wp-image-13131\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-683x1024.webp\" alt=\"how to get rid of side boob fat\" class=\"wp-image-13131 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-2.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#3 Age<\/strong><\/p>\n\n\n\n<p>As you age, gravity takes its toll and your breasts will start to lose their fullness and will sag and droop.<\/p>\n\n\n\n<p>There are bands of tissue in your boobs that hold everything up.<\/p>\n\n\n\n<p>Over time, they can wear out and become less supportive &ndash; eventually causing sagging and drooping.&nbsp;<\/p>\n\n\n\n<p>The good news is you can prevent this gravitational pull by wearing a well-fitted and <a href=\"https:\/\/www.runwithcaroline.com\/how-should-a-sports-bra-fit\/\" data-type=\"post\" data-id=\"11309\">supportive sports bra<\/a> when you exercise. <\/p>\n\n\n\n<p><strong>#4 Breastfeeding<\/strong><\/p>\n\n\n\n<p>The fact is, during and after pregnancy, your boobs will change to meet the demands of pregnancy.&nbsp;<\/p>\n\n\n\n<p>They swell when you&rsquo;re pregnant and nursing, and then deflate like a balloon when you wean.&nbsp;Yay for us women!<\/p>\n\n\n\n<p>When the skin around your breasts stretches during pregnancy, it may not fully contract and become firm like it once was pre-baby.&nbsp;<\/p>\n\n\n\n<p>This can cause the skin to appear saggy, and excess skin may appear to the sides of your breasts as a result.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-while-pregnant\/\" data-type=\"post\" data-id=\"9670\">Running while pregnant: Is it safe? 7 exercise tips during pregnancy<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-683x1024.webp\" alt=\"how to get rid of side boob fat\" class=\"wp-image-13129\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-683x1024.webp\" alt=\"how to get rid of side boob fat\" class=\"wp-image-13129 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-3.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to get rid of side boob fat<\/strong>: <strong>4 things you can do<\/strong><\/h2>\n\n\n\n<p>How to get rid of side boob fat?<\/p>\n\n\n\n<p>Many women struggle to get rid of side boob fat because there aren&rsquo;t any exercises that specifically target side boob fat.&nbsp;<\/p>\n\n\n\n<p>You can&rsquo;t just simply walk into a gym and do some armpit exercises or back fat workouts in the hope that the fat will disappear around your breasts.<\/p>\n\n\n\n<p>The trick is to lose body fat <em>overall<\/em> to help shift unwanted fat tissue in the sides of the boobs. <\/p>\n\n\n\n<p>You can do this by combining exercise (in the form of total body movements) with a healthy, balanced diet.&nbsp;<\/p>\n\n\n\n<p>Here are 4 things you can do  to get rid of side boob fat. <\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Exercise more<\/strong><\/p>\n\n\n\n<p>Total body movements are essentially strength exercises that target multiple large muscle groups.<\/p>\n\n\n\n<p>Exercises like squats, lunges, bench presses and deadlifts are good examples of total body movements.&nbsp;<\/p>\n\n\n\n<p>When you exercise, you <a href=\"https:\/\/www.runwithcaroline.com\/do-you-burn-more-calories-on-your-period\/\" data-type=\"post\" data-id=\"9384\">burn calories<\/a> and lose body fat over time. <\/p>\n\n\n\n<p>However, it&rsquo;s worth pointing out that your breast tissue won&rsquo;t actually change.<\/p>\n\n\n\n<p>Instead you will develop denser breasts when you exercise more.<\/p>\n\n\n\n<p>This explains why bodybuilding women have firmer looking breasts &ndash; the breasts are effectively sitting on top of piles of chest muscle.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/hiit-workouts-for-runners\/\" data-type=\"post\" data-id=\"2483\">High intensity exercise<\/a> is the best form of exercise for shedding the pounds.<\/p>\n\n\n\n<p>Not only will you burn more calories during a workout (compared with low intensity exercise), you will experience its &lsquo;afterburn&rsquo; effects.<\/p>\n\n\n\n<p>This means you will continue to burn calories for up to 24 hours after a workout.<\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Cut back on the calories<\/strong><\/p>\n\n\n\n<p>In addition to exercise, it&rsquo;s important you follow a healthy, balanced diet to help lose body fat.<\/p>\n\n\n\n<p>You need to be in a calorie deficit in order to burn fat. <\/p>\n\n\n\n<p>A calorie deficit occurs when you expend more calories (through daily movement and exercise) than you take in (through food).&nbsp;<\/p>\n\n\n\n<p>This doesn&rsquo;t mean you necessarily need to eat less and deprive yourself of all your favourite foods.&nbsp;<\/p>\n\n\n\n<p>In fact, <a href=\"https:\/\/www.health.harvard.edu\/blog\/weight-loss-for-life-the-dietfits-study-2018040913595\" target=\"_blank\" rel=\"noopener\">studies<\/a> show that counting calories and severe dietary restrictions are unnecessary impossible to maintain over the long term.<\/p>\n\n\n\n<p>Instead, avoid processed and sugary foods and focus on high quality, nutritious whole foods.&nbsp;<\/p>\n\n\n\n<p>Changing your eating habits are also powerful yet simple ways to help lose body fat:<\/p>\n\n\n\n<ul>\n<li>Eat as many vegetables as possible.<\/li>\n\n\n\n<li>Minimise eating before and around bedtime.<\/li>\n\n\n\n<li>Consume smaller meals throughout the day instead of three large meals.&nbsp;<\/li>\n\n\n\n<li>Tap into a social support networks to avoid from falling back into unhealthy habits. <\/li>\n\n\n\n<li>Prepare meals in advance at home so you are not tempted to go straight to an unhealthy alternative when you&rsquo;re hungry.<\/li>\n<\/ul>\n\n\n\n<p>It&rsquo;s important you understand the basic principles of proper nutrition in order to lose your pesky side boob fat for good!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-683x1024.webp\" alt=\"how to get rid of side boob fat\" class=\"wp-image-13130\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-683x1024.webp\" alt=\"how to get rid of side boob fat\" class=\"wp-image-13130 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-683x1024.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-200x300.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-768x1152.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-640x960.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-720x1080.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-800x1200.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1-150x225.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1.webp 1200w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-rid-of-side-boob-fat-1.webp\" data-mvt-skip=\"src\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#3<\/strong> <strong>Get a new bra<\/strong><\/p>\n\n\n\n<p>It is thought that a whopping 8 out of 10 women are wearing the wrong bra size.<\/p>\n\n\n\n<p>So you&rsquo;re not alone if you find your bra isn&rsquo;t giving you what you need in terms of comfort and support.&nbsp;<\/p>\n\n\n\n<p>Wearing the correct bra size is key to reducing the appearance of side boob fat.<\/p>\n\n\n\n<p>An ill-fitting bra can sometimes cut into your sides or at the top part of your chest, leading to the unsightly side boob.&nbsp;<\/p>\n\n\n\n<p>So if you&rsquo;re self conscious about your side boobs, then a new bra may just be what you need.<\/p>\n\n\n\n<p>Most department stores and lingerie shops nowadays offer free bra fitting services, so it&rsquo;s never been easier to find the right bra size.<\/p>\n\n\n\n<p>Here are our tips and tricks for finding the right bra size:<\/p>\n\n\n\n<ul>\n<li>Check that the front and back of the bra are even.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul>\n<li>Raise your arms up when you try on the bra &ndash; the band should sit parallel to the floor. If it rides up, this means the bra is too big.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul>\n<li>The band around your middle should be a snug fit, but not so tight that you can&rsquo;t slide a finger underneath it.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul>\n<li>The wires should sit comfortably and not float against your chest or dig into your sides.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul>\n<li>For underwire bras, the centre piece joining the two cups should lie flat on your chest and not float against your chest.<\/li>\n<\/ul>\n\n\n\n<ul>\n<li>The cups should hold your breasts evenly &ndash; your boobs should not spill out and the bra should not cut into your sides or the top part of your chest.&nbsp;<\/li>\n<\/ul>\n\n\n\n<ul>\n<li>If one of your boobs is larger than the other, get a bra that fits your larger breast so that you aren&rsquo;t spilling out of the cup.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>There are so many variations in bra sizes and styles, so finding the right bra size can involve a lot of trial and error.&nbsp;<\/p>\n\n\n\n<p>If in doubt, take a look at online reviews before you buy a new bra.&nbsp;<\/p>\n\n\n\n<p><strong>#4<\/strong> <strong>Get surgery<\/strong><\/p>\n\n\n\n<p>Surgery is most definitely the last resort when it comes to removing any unwanted side boob fat.<\/p>\n\n\n\n<p>If you&rsquo;ve tried exercising, losing weight and finding the right bra size, but you still cannot get rid of your side boob fat, then surgery may be an option for you.&nbsp;<\/p>\n\n\n\n<p>A lateral breast reduction is performed by removing any excess skin and fat from the sides of the breasts.&nbsp;<\/p>\n\n\n\n<p>Following the procedure, you can expect to see a lifted and tightened breast area around the armpits and chest wall.<\/p>\n\n\n\n<p>You can also expect to see a fuller-looking chest with improved cleavage.&nbsp;<\/p>\n\n\n\n<p>The key is to find a qualified plastic surgeon that you trust and then talk them through your expected results.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/do-you-burn-more-calories-on-your-period\/\" data-type=\"post\" data-id=\"9384\">Do you burn more calories on your period? Your common questions answered<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How to get rid of side boob fat? This is a common question from women looking to get rid of breast fat that collects to the side of the breast under the armpit. Affectionately referred to as &lsquo;armpit roll&rsquo;, side boob fat can cause discomfort, soreness and poor self-image and self-confidence.&nbsp; The main issue with &hellip;<\/p>\n","protected":false},"author":1,"featured_media":10507,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[123,120,316],"tags":[158],"mv":{"thumbnail_id":10507,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/blog-post-91-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10500"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=10500"}],"version-history":[{"count":30,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10500\/revisions"}],"predecessor-version":[{"id":13134,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10500\/revisions\/13134"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/10507"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=10500"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=10500"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=10500"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}