Sometimes, people begin to accumulate fat in the region around the underarms. It can cover the triceps, the armpit, and even the lat muscles on the upper part of the back. It’s been often called the batwing look, as that’s what it can be shaped like. Obviously, this can be an unsightly thing, so what’s the best way to get rid of it? How long does it take to lose the underarm fat?
How Long Will it Take to Lose My Underarm Flab?
The amount of time that it takes to lose this ‘batwing’ fat, will depend on how much fat is currently deposited.
Also, one needs to account for the fact that, fat loss does not just occur in one spot. It takes place over the entirety of the body. So, the underarm flab will be reduced, while fat deposits are coming off of the belly, etc.
1-3 lbs per week is a doable target fat loss for most people. It is still plenty fast and isn’t a miserable experience to try and keep that pace.
As such, unless you have significant fat to lose over your entire body, the process of tightening up the armpit area and around there should take 4-8 weeks. Again, which will depend on your current starting point, and the pace that you lose the fat.
What About Exercises for the Underarms?
Just to lose fat there? There isn’t exercises that are required. Again, we can’t make our bodies lose fat from only one specific area, it comes off gradually.
To gain muscle and have more of a toned look after the fat comes off? Then, hit the triceps, biceps, and upper back.
Exercise in general for the fat loss? It can help accelerate the process and/or allow you to eat more calories than you otherwise would without exercise.
How to Lose the Fat?
The fat loss process through diet is actually very simple, so long as you’re consistent with it. If you start going off track, so do your results. If you try to do some extreme program to lose it, then the fat will generally come back once you’ve gone off that program.
So, the basic starting point is to first determine how many calories you currently need to maintain your current size.
These are your maintenance calories. Meaning, if you consume that number of calories you will in theory stay the same weight.
We are going to take that number and then begin to reduce it. This reduced number will put one on pace to lose 1-2 lbs per week. Stick with this number and make any adjustments necessary…and the fat will come off.
Some folks are more comfortable at a 1 lb per week pace. That’s perfectly fine, it’ll just take longer, but you won’t feel as tired or hungry at this pace.
How do we determine our maintenance calories? How do we then get our new pace for fat loss?
Well, luckily technology has made it easy. You can download a fitness app or just find an online calculator. You put in your info (weight, activity level, etc.) and the program gives you your estimated calories.
You then punch in the foods you eat each day, with the portions, and the program keeps track of the details. It’ll tell you if you’re off track or right on target.
No worries the whole thing will take 5 minutes a day, if just typing in the foods you eat. Trust me, keeping it up, will hold you accountable and give you more motivation when you’re on the right path.
Hit the target consistently over the next few weeks or months, and that underarm fat, will melt off.
Do you need a special diet? Not really. But keep in mind, that junk food has lots of calories without much nutritional value. Eating that stuff will take away a large percentage of the calories you’re allowed each day. Plus, it’s not really filling, so hunger will be a bigger factor.