Bra fat, also sometimes referred to as back fat or side boob fat, is extra fat tissue that accumulates along the sides of the upper body, under the arms and around the bra line area. It tends to affect women and forms when the body stores excess calories primarily as fat rather than burning them off.
What Causes Bra Fat?
There are a few key causes of bra fat:
- Genetics – Some women are simply predisposed to carrying weight in this area due to body type and genetics.
- Weight gain – Putting on excess body fat, especially in the midsection, can lead to fat accumulating in the bra area.
- Loss of skin elasticity – As we age, skin elasticity decreases, allowing fat to push through and bulge more noticeably.
- Hormones – Hormonal changes during events like pregnancy, menopause and perimenopause can influence where fat is distributed.
- Poor posture – Slumped posture can make bra fat look worse by rolling the shoulders forward.
Gaining a significant amount of weight is one of the most common triggers for developing stubborn bra fat that won’t go away through diet and exercise alone. Our bodies have a tendency to store fat cells around the midsection as a form of protection and energy reserve. The more body fat you gain, the more likely it is to accumulate in troublesome areas.
Different Types of Bra Fat
While bra fat refers broadly to fat under the arms and along the side boobs, there are a few specific types and areas it can manifest:
Underarm Bra Fat
Underarm bra fat refers to fat accumulation along the side of the ribcage, also called side boob fat. This is a very common place to notice bra fat bulge due to a combination of genetics, underarm anatomy and sagging breast tissue.
Back Bra Fat
Back bra fat is characterized by fat building up along the back and sides near the bra line. A too-tight bra band can exacerbate back fat. Weight gain and age-related skin laxity also contribute.
Armpit Bra Fat
Armpit fat that bulges from the upper arms is another manifestation of bra fat. It forms an “armpit roll” that hangs over the bra, causing fit issues. This happens more frequently as we get older and skin around the upper arms loses elasticity.
Upper Arm Bra Fat
The upper arms are prone to flabby, loose fat as we age. This can spill over the bra band and cause bulging. Areas where the arm rubs against the body are especially impacted.
Who Gets Bra Fat?
Bra fat is extremely common among adult women, especially as they age. Estimates indicate up to 85% of women experience it at some point. Here are the key groups prone to bra fat:
- Middle-aged women – Hormonal changes during perimenopause and menopause make bra fat more likely.
- Women who have been pregnant – Fat accumulation during pregnancy often remains afterwards.
- Women with a genetic predisposition – Carrying excess weight in the arms, back and chest area is hereditary for some.
- Women who have gained significant weight – Bra fat usually accompanies large weight gains.
- Older women – Loss of skin elasticity leads to more protruding fat as we age.
Dangers of Bra Fat
While bra fat is often viewed as just a cosmetic concern, there are some health ramifications associated with carrying excess fat in this area:
- Increased breast cancer risk – Excess body fat boosts estrogen production, which can contribute to abnormal breast cell growth.
- Impaired immune function – Adipose fat tissue releases cytokines that can suppress immune response.
- Insulin resistance – Fat around the midsection and upper body correlates to higher insulin levels.
- Cardiovascular strain – Fat cells interfere with nitric oxide production and put strain on the heart.
In addition to physical effects, bra fat can take a psychological toll for women embarrassed or self-conscious about bulging back rolls and armpit fat.
How to Get Rid of Bra Fat
It takes patience and perseverance to get rid of stubborn bra fat, but these strategies can help:
Lose Excess Body Fat
Trimming overall body fat percentage through diet and cardio exercise reduces the amount available to deposit around the bra line. A caloric deficit of 500 calories daily can spur slow, steady fat loss.
Weight Training
Building muscle through strength training lifts and shapes the upper body, reducing the appearance of bra fat. Focus on the back, shoulders, chest and arms.
High Protein Diet
Emphasizing high protein foods helps maintain lean muscle mass when losing fat. Shoot for 0.5-1 gram of protein per pound of body weight daily.
Interval Training
Interval training combines intense bursts of cardio with recovery periods. This metabolic conditioning is excellent for blasting bra fat.
Massage
Getting deep tissue massage along the back, underarms and arms can help break up adipose tissue and reduce bloating.
Topical Creams
Creams with caffeine or retinol may temporarily improve skin tone and firmness to reduce bra fat appearance.
Correct Posture
Practicing good posture rolls the shoulders back to minimize protruding underarm and back bra fat.
Medical Treatments for Bra Fat
Those frustrated with stubborn bra bulge that won’t budge may consider these medical fat reduction treatments:
CoolSculpting
This is a non-surgical freezing technique that crystallizes fat cells, leading to their gradual elimination by the immune system.
Liposuction
Plastic surgeons use small tubes called cannulas to suction fat deposits from the bra and underarm areas.
Kybella Injections
Kybella is a synthetic form of deoxycholic acid that dissolves fat when injected into areas like underarm bra fat.
Laser Lipolysis
Low-level laser energy is delivered via small probes placed under the skin to shrink fat cells.
Preventing Future Bra Fat Formation
Once you’ve lost bra fat, keeping it from coming back takes vigilance:
- Stay close to your goal weight by tracking calories and macros.
- Continue strength training to maintain muscle tone.
- Perform bodyweight exercises like planks and push-ups.
- Minimize spikes in insulin, cortisol and inflammation.
- Manage stress levels through yoga, meditation, etc.
- Get enough sleep nightly.
- Wear well-fitted bras that don’t cut in.
Maintaining optimal body composition and hormonal balance is key for keeping the shoulders, back, chest and arms looking toned.
FAQs
Why is it so hard to lose bra fat?
Bra fat is notoriously stubborn because the body tends to store excess calories as fat in the upper back and chest areas. Hormones also readily direct fat accumulation to the breast and surrounding tissue. As we age, loss of collagen and skin elasticity exacerbates the issue.
Can you ever fully get rid of bra fat?
It is possible to eliminate bra fat, but it requires diligence. Losing body fat through calorie control and exercise while simultaneously strength training the upper body to build muscle tone is key. Some fat cells will remain, but can be reduced to be less noticeable.
What’s the best exercise to reduce bra fat?
The most effective exercises target the muscles underlying common bra fat trouble spots. These include lat pulldowns, shoulder presses, push-ups, planks, bicep curls and tricep extensions. Cardio like swimming, running and HIIT workouts also help.
Do bra fat exercises really work?
Yes, strength training exercises that target the back, shoulder, chest and arm muscles will develop muscle beneath excess fat to improve upper body contour. Reducing overall body fat percentage is also critical for a leaner look.
Can you get rid of bra fat without surgery?
In most cases, bra fat can be eliminated or significantly minimized without resorting to plastic surgery procedures like liposuction. The combination of a calorie deficit, cardio training and strength training focused on the upper body can reduce bra bulge naturally.
Conclusion
Bra fat is an exceedingly common concern among women, especially with age, that manifests as excess fat under the arms, along the ribcage, sides and back. While frustrating, it can be successfully minimized through targeted exercise, weight loss, massage, posture correction and medical treatments in severe cases. With diligence and consistency, you can achieve a trimmer, more toned upper body contour free of bra bulge.