How To Lose Side Boob Fat? Strategies And Tips For 2024!

Side boobs are a real thing and you wish you did not have them. Many women out there are suffering from the same dilemma where they are trying out exercises and clothing that will answer how to lose side boob fat.

There are surgical methods that can help you get rid of the excess boob fat, but there are also risks involved in it.

Side boobs are a symptom of increased body fat, which a woman goes through naturally. It may be because of pregnancy, lack of exercise, or genetics. You cannot control the growth of your boobs, but you can surely lose side boob fat through exercise and dietary changes.

In this blog, we are going to understand the right balance of diet and exercise on how to lose side boob fat naturally and effectively.

We will also be covering some surprising facts about boobs. So, if you are someone who is looking for ways to reduce side boob fat, or know someone who is, then this blog is for you.

What Causes Side Boob Fat?

Causes Of Side Boob Fat

To understand side boobs, you must know that they are the sides of your breast just below your armpit in the axillary tail. This tail extension is also called the tail of Spence.

The area where fat is stored and is at risk for developing cancer cells in your boobs. There may be more to genetics for side breast fat causes. These can be explained below,

➡️ Excess Body Fat

When your routine lacks physical activity, your body tends to store fat instead of burning it. This fat may be visceral or subcutaneous fat.

In the case of subcutaneous fat, the fat is stored just below the skin surface. Whereas visceral fat is stored around your organs. Side boobs store visceral fat, which is why it is tricky to tone it down.

➡️ It’s All That Genetics

Genetics plays an important role in structuring our body and studies have shown that 56% of your breast size is inheritable via genetics.

If your family has a history of obesity then there is a great possibility that you will also inherit these genes. Seeking guidance from a professional trainer can help you invaluable insights on how to lose side boob fat.

➡️ Pregnancy And Breastfeeding

Pregnancy changes a woman’s body in every aspect, and it is quite visible on breasts. During pregnancy, a woman’s body also prepares milk for their newborn baby and it swells as a result.

During nursing, the feeding process can result in losing fat, but the skin around your breast may not fully contract. This skin layer can become thick and cause you side boob fat.

How Do I Get Rid Of Side Breast Fat?

Exploring different strategies on how to lose side boob fat can increase your confidence and comfort you. There are several ways that you can try and succeed in your conquest to reduce your boob fat.

➡️ Cut Back On The Calories

Reducing your calorie intake can drastically affect your body fat. When you limit your calories, your body goes into a fat-burning state that can help you reduce your overall weight.

This can work great for women who have just given birth and you can get back to your original weight as before.

Determine your BMR and accordingly reduce your calorie intake by 10-15%. But try not to go below 1200 calories per day as that can lead to a lack of energy in your body. Swap up fresh vegetables and fruits for your diet and increase your protein intake when you are on a low-calorie diet. 

➡️ Increase Your Core Strength

Including targeted chest exercises in your workout routine can help you on your journey of how to lose side boob fat.

Try powerlifting, squats, bench presses, and pull-ups to reduce your boob fat safely and effectively. Studies have shown that 10 weeks of strength training can help you achieve the goal and save you a fortune on a boob job.

➡️ Reduce Your Estrogen Levels

Estrogen is a hormone that enhances your feminine features. Boobs being the definite feature of being a female can be increased in size when there is an increase in estrogen levels. Going through puberty, pregnancy, and the aging process can fluctuate estrogen levels. 

So, when you are on your way to how to lose side boob fat naturally, you can try eating a Mediterranean diet and reducing alcohol to decrease your estrogen levels. Try to avoid cruciferous vegetables, berries, dairy products, fatty fish, legumes, and soy products while you are at it.

Interesting Facts About Boobs

We all know that your left boob is bigger than your right boob, but did you know that when you exercise, your boobs move into the pattern of 8?

Well, for those with a heavy bust, wearing a sports bra during exercise is not sufficient, you might want to buy a bra that is suitable for your cups and resist the intense workout session.

The areolas give off a welcoming scent, which is why a newborn baby is drawn to it. The center of the nipples is called the Montgomery glands which have an amniotic fluid that only babies can detect. Some women have more than two lactating nipples. We have seen mammals with multiple lactating nipples, and so do women. Well, it is a rare occasion, but they exist. 

Breast lumps are not always cancer cells. You may be calm about it, but usually, the breast lumps are formed because of breast abscesses or an accumulated pus because of an infection. You should get it checked, but don’t panic when you feel a lump in your breast.


The journey of how to lose side boob fat can be a long run, but when you pair it with exercises, a healthy diet, and a comfortable bra, you can achieve it.

Make sure that you don’t sleep with your bras on, as it can be harmful, and always keep them supported when you are training. So, take the charge and start your core training for slimmer boobs!

Dr. Vanessa Rodriguez is a board-certified general practitioner with more than 15 years of patient care experience. She takes an integrative approach to patient care that considers the whole person – mind, body, and spirit – and is deeply committed to assisting her patients in achieving and sustaining optimal health. Dr. Vanessa is also a skilled writer and medical reviewer, specializing in preventive care and health promotion. Her articles are written in an approachable manner that is simple to comprehend and implement in one’s own life. Dr. Vanessa’s mission is to equip her patients and readers with the knowledge and resources necessary to live their greatest lives.

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