How to Get Rid of Underboob Fat (The Truth)

how to get rid of underboob fat

Do you have stubborn fat under your breasts that you want to get rid of, but don’t feel like it will ever go away? You are going to learn how to get rid of underboob fat for good.

The truth is that there is no quick fix to get rid of underboob fat without surgery. If you want to lose it on your own, you need to realize it will take time, but it will eventually decrease.

Let’s get started and discuss it, shall we?

How to Get Rid of Underboob Fat

The only way to truly make underboob fat go away is to lose weight in a healthy calorie deficit.

I know this might be unsettling news to many women, but it is the only way to lose fat from this area. You cannot “spot reduce” or choose where you want to lose weight from. Your body chooses this for you.

Let’s say for example, you stored most of your fat around your belly and this was your only problem area. You may lose fat from this area first, but your friend may lose their belly fat last. Our bodies are all different.

When we lose weight from our body, our body will decide where we lose weight from first. This is mainly based on genetic factors that are responsible for where we store fat.

If you have store weight in certain areas on your body, look back at certain family members, and I can guarantee that they also have these same problem areas.

But don’t get the boob blues, starting a calorie deficit is not hard, it can actually be fun to start tracking calories.

Start Eating in a Caloric Deficit

Are you confused on how a calorie deficit is going to help you get rid of fat in this specific area? Let me explain.

If you are burning more calories then your maintenance calories overtime, your body will be forced to use stored fat for energy. Your body will not hold onto fat it does not need.

A simple calorie deficit of 200 calories per day can even help you. The important aspect of this to realize is that losing weight takes time.

To calculate your calorie deficit, you first need to determine your daily calorie needs.

This can be done by using a calorie calculator or by multiplying your body weight in pounds by 12. Once you know your daily calorie needs, you can determine how many calories you need to consume each day to lose weight.

For example, if you need 2,000 calories per day to maintain your weight and you want to lose one pound per week, you would need to create a 500-calorie deficit each day.

This can be done by consuming 1,500 calories per day or by burning 500 calories through exercise and then consuming 2,000 calories per day.

calorie deficit to lose underboob fat

Creating a calorie deficit is the key to losing weight, but it’s important to make sure that you don’t create too large of a deficit, as this can lead to serious health problems.

You are not going to see results overnight and you might lose weight from other areas on your body first, but eventually your body will burn fat everywhere if you give it enough time and dedication.

If you need more help on learning how to calculate your own calorie deficit with ample amounts of carbs, fat, and protein and actually eat your favorite foods, check out the post below.

Related Post: Can I Eat Whatever I Want in a Calorie Deficit?

What Causes Fat Under Breasts?

There are many possible causes of problem areas under the breasts. One obvious common cause is weight gain, which can cause the breasts to enlarge and the skin to stretch. This can lead to the development of fatty tissue under the skin.

Other possible causes include hormonal changes, such as during puberty or pregnancy, and genetic factors.

Some medical conditions, such as Cushing’s syndrome, can also cause fat to accumulate under the breasts. Treatment for this condition will vary depending on the underlying cause.

As discussed however, genetics plays a common roll of where we store fat. If you have stubborn areas on your body where fat holds on for dear life after weight loss, it is more than likely due to a genetic disposition.

What Else Can I do to Lose Underboob Fat?

There are a few additional things you can do to help get rid of the dreaded underboob roll. If you are maintaining a calorie deficit, you can try doing specific exercises that target the chest area, like push-ups or chest presses.

These exercises can help to strengthen the muscle underneath the breasts which can help build a solid foundation underneath. Push ups are actually very beneficial to women for this reason.

Building muscle underneath your breasts can help even out problem areas.


This is because you are increasing muscle mass underneath the breast tissue. While doing pushups will not increase your cup size, pushups can create a sturdy foundation.

Building muscle is important. You will burn more calories, which in turn will help you reach your goals faster. Also, a body with more muscle mass burns more calories at rest.

You can also try wearing a compression garment or sports bra to help hold everything in place and minimize the appearance of underboob fat until you are able to decrease it to your liking.

Lastly, you want to make sure you are wearing the right size bra. A bra that is not sized correctly and is not a good fit can actually increase the appearance of underboob fat.

Do More Cardiovascular Exercise

Remember, the more we move, the more calories we burn. You will be surprised how much more weight you can lose overall when you add exercise or just a workout into your daily routine.

If you like to do more strenuous exercise such as running or using the elliptical at the gym, then great, but also know that you don’t have to! You can simply walk.

Walking is one of the greatest things that we can do for our bodies, and it’s free! You don’t need a gym membership to walk.

Speed walking can burn upwards to 300 calories in only one hour!

This is 300 more calories you can add to your calorie deficit goals, which will get you to your goals of banishing the problem area under your breasts faster rather than using diet alone.

Consider adding more movement to help you burn more! It is one of the most effective ways to increase results.


There you have it, the only way to get rid of under boob fat for good is through a calorie deficit.

There are no quick fixes here. No magic supplement. No easy drink to make it disappear. Just dedication and losing fat in a healthy way.

It may take some time, and fat under your breasts may actually be the last area to go, but eventually it will decrease in size.

There are additional things you can do to get you there faster, such as exercising and some strength training, so you can definitely consider adding these if you want a boost.

Most importantly, you can’t choose where you lose body fat from, you just have to work hard and stay positive. You will get there as long as you stick to your plan.

Related Post: Do Areolas Shrink with Weight Loss?