How to Get Rid of Side Boob Fat: 6 Essentials + Exercises

How To Lose Side Boob Fat: The Ultimate Guide

side boob fat

Do you have side boob fat? If so, you’re not alone. This is a common problem for many women. Side boob fat can be extremely frustrating, and it’s hard to know how to get rid of it. In this article, we will discuss the best ways to get rid of side boob fat. We will also provide some tips on how to maintain your results. So read on for all the information you need!

What Is Side Boob Fat And Why Do Some Women Get It More Than Others?

Side boob fat is a pocket of fatty tissue that hangs over the side of your bra. This can be extremely frustrating, especially if you have trouble finding clothes that fit well. Side boob fat can occur in any woman, but it is more common in those who are overweight or have larger breasts.

There are several reasons why some women get side boob fat more than others. One reason is that the fatty tissue in this area is particularly stubborn and hard to lose weight from. Another reason is that many women have a natural tendency to store excess fat in their hips and thighs, and this can contribute to the appearance of breast fat.

What Are The Best Diet Tips For Reducing Side Boob Fat Over Time?

If you want to reduce side boob fat over time, it is important to follow a healthy diet focused on weight loss and overall body fat reduction. This can be achieved by taking in fewer calories than needed for maintenance, otherwise known as a caloric deficit. If you are unsure how many calories you need to consume to be in a deficit, check out our daily calorie calculator here.

Adjusting food intake so the total daily caloric intake is in a deficit for the majority of the time is key for burning fat since the body will use more fat from stored energy as its main fuel source. Here are some tips for eating healthy and reducing side boob fat:

  • Eat plenty of fruits and vegetables– These are high in fiber and nutrients, and they will help keep your body healthy overall.
  • Avoid processed foods– Processed foods are high in unhealthy fats and chemicals, and they can contribute to the appearance of chest fat.
  • Eat a high protein diet– Protein is essential for building muscle, and it can help you lose weight in the long run since it also has the highest thermic effect of food (calories burned for digestion).
  • Avoid sugary drinksSugary drinks are a major source of calories, and they can contribute to the accumulation of fat around your midsection and side boobs.
  • Drink plenty of water– Water is essential for good health, and it can help you lose weight and reduce the appearance of side boob fat.
  • Practice intermittent fasting– Intermittent fasting is a great tool for eating fewer calories in a short period of time and may help in your quest for losing weight.

What Are The Best Exercises To Reduce Side Boob Fat Specifically?

The best strength training exercises are ones that are focused on increasing lean muscle mass over the whole body. This is important to know since muscle will help successfully burn fat long term. Doing exercises targeting the large muscle groups will help reduce armpit fat and all other areas of stubborn fat since spot reduction is not how the body works. Additionally, exercises that are high in intensity and involve a lot of energy expenditure (calories burned) will be the most beneficial for overall fat loss.

Some of the best exercises targeting more large muscle groups specifically include:

Lower Body

Squats (quad dominant)



Upper Body

Push Ups


Dumbbell Bent Over Rows

Full Body

Barbell Deadlifts

These are just a few examples, but there are many large muscle group exercises that can help reduce side boob fat. If you are unsure of how to start, check out our online fitness coaching to recalibrating your body through nutrition and exercise.

How Can I Maintain My Results After Getting Rid Of Side Boob Fat?

Once you have lost the side boob fat, it is important to maintain your results by following a healthy diet and exercise routine. This will help ensure the fat does not return in the future.

What Else Can Be Done To Reduce Side Boob Fat?

Cardiovascular exercise is another way to burn overall calories and lose body fat. Cardio can be categorized into two types: HIIT (high-intensity interval training) cardio and Steady State cardio. HIIT is a type where you give all-out effort through short bursts of exercises and then have periods of rest in between. SS cardio is done at a lower intensity for an extended period time.

Which one is better? Neither are better, they both have their own benefits that can help with different things. HIIT is great for fat loss and improving overall conditioning. SS cardio, on the other hand, is great for maintaining muscle mass and increasing endurance. So, if your goal is to reduce excess body fat, doing a combination of HIIT and SS cardio would be ideal!

How Long Will It Take Before I Start Seeing Results With These Methods?

It really depends on how dedicated you are to the process. If you are following a healthy diet and exercise routine, then you should start seeing results in as little as one to two weeks. However, if you want to see significant changes over time, it may take several months. The important thing is to be patient and stick with a plan designed specifically for your goal and is maintainable long-term!

Final Takeaway

If you are unhappy with your side boob fat or just want to make sure it doesn’t become a problem in the future, there are things you can do to reduce its appearance. Diet and exercise are key for long-term sustainability.

Want to do something about it? We can help. Our team of experts has put together a program that will help reduce side boob fat over time. We have a variety of diet tips and exercises that are specifically designed to target this area. Also, we’ve received a lot of requests from our readers who have been looking for effective ways to lose face fat, so make sure you read our article on that topic. And best of all, our programs are tailored to each individual, so you can be sure you’re getting the most effective treatment possible. Check out our online fitness coaching and contact us today to get started on your own personalized program!

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