How do I get rid of armpit fat?

How do I get rid of armpit fat?

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Hey guys!

I get this question all the time! “How do I get rid of armpit fat?”

And I am going to say this. If you wanna lose fat in one area, you gotta lose fat all over! You cannot spot reduce! That’s unless you go in for liposuction of course, but I am not advocating that here.

These are the 3 key elements to losing fat:

1. Eat a clean diet to jumpstart weight loss!

Stay away from processed, fried, sugary foods. Eat things that are as close to the ground as possible! Also watch your caloric intake. You must eat less than you expend (calorie wise). And for those of you saying, “Wait, OMG if I eat 1300 cals a day I have to workout and burn 1300 cals!?” NO. You already spend a good amount of cals just living and doing your day to day tasks.

To calculate your basal metabolic rate (amount of cals needed to just live, sleep, and breathe) use this BMR formula:

English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

Your BMR = _________

Now once you get that number – use the Harris Benedict Formula to determine how many calories you need to function daily and maintain your current weight:

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:

If you are sedentary (little or no exercise) : BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) :  BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) :  BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) :  BMR x 1.9

Now you know how many calories you need to maintain your current weight.

So what if you wanna lose 5 lbs?

Well 1lb of fat = 3500 calories

So to lose 1 lb, you need to create a 3500 calorie deficit.

If you want to lose 1 lb a week, then you need to create a 500 calorie deficit everyday. You can eat less by 250 cals and workout more by 250 cals. 500 calorie deficit x 7 days a week = 3500 calorie deficit per week. At that rate you will be losing your 5 lbs in 5 weeks! It’s been said that you can safely lose about 2 lbs a week, so you do the math. Some people can lose more based on how drastic the diet change is and it’s also based on where you’re starting from!

Wow, ok didn’t expect to write all that!

2. Cardio – do it to melt the fat off! I also love HIITs (high intensity internal training). You can do any of my POP Cardios, POP HIIT videos, run, do elliptical – whatever for 30-45 min 3-4x a week.

3. Spot tone – watch the vid of the exercises I recommend!

Also, someone recommended this in the comments and I should have put it in the video…

Get a proper-fitting bra!!!! That’ll help. How? You can google this or go to a Victoria’s Secret rep! But best is to be honest with your eyes. If it doesn’t fit, it doesn’t fit!!!

Hope that helps y’all! Target armpit fat like you would fat anywhere else in your body.

Good luck, love you!

<3 Cassey

PS – Thanks for all of your supportive comments yesterday! You guys are all like my group of girlfriends. I am doing much much better!


My personal gym workout routines: Saturday, Sunday, Monday

24 thoughts on “How do I get rid of armpit fat?”

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  1. Gabsy says:

    Can jumping jacks count as cardio? ANd will that help me loose fat everywhere?

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  4. Martina says:

    Uhm..I am underweight and I have alot of armpit fat and is over laps it isnt like a huge glob jus overlapping “you cannot spot reduce” ik ik but the rest of my body is very skinny..very very except for my armpits EXPLAIN

  5. Elizabeth says:

    Hey, guys, just wanted to say that I recently read that apparently armpit fat can be caused when you don’t have enough testosterone, so if you want to get rid of that stuff, there are certain foods you can eat that can help increase your testosterone levels. (You don’t want to take a supplement, because those have WAY more than is healthy for the average woman.) Eat more zinc, magnesium, vitamin b6, vitamin c, protein, and good fats.

    Good luck everybody!

  6. Max says:

    wow! It says I need to eat 1290 calories!! I never be able to do that

  7. All of my favorite recipes I have found on There are a lot of amazing pre and post workout meals. Everything is very healthy and low calorie 🙂

  8. Elizabeth H says:

    This says that since I’m 16 and moderately active I need to eat 2,330 calories a day. I think that’s a little crazy! I mean I could do that on some days, but every day that’s just not going to work for me. I usually eat around 1400-1500 a day.

  9. Larissa says:

    Thanks for all the BMR info!! It was JUST what I needed. Reposted on my blog earlier this week: Thanks again!!

  10. Saima says:

    Hey cassey

    I try to work out 5/6 x a week and eat clean for the most part, i’ve always been slim but have toned up loads since doing your vids. My Question is how do you get rid of cellulite? Its not size related so why do we have it? (ok thats 2 questions!)

  11. Nina says:

    Hey Cassey! I absolutely love your videos, they’re so much fun!
    I have a question that maybe you could address in one of your future videos. Whenever I do cardio, my face gets really red, even if I’m not out of breath and don’t feel like I’m working hard. The redness doesn’t fully go away for at least another 30 minutes after I stop working out. It is really embarrassing and for this reason I hate working out in public and I’m a little self conscious about even joining a sports team. I am not overweight but I’m a little out of shape. Will this redness lessen the more I get in shape? Is there anything I can do to reduce it? Thanks so much! (:

  12. Sammy says:

    Hey Cassey,

    So I love your channel, and I’ve been working out to it pretty regularly for the past two weeks. The thing is, even though I haven’t really lost any weight (I was already in a normal weight range), I can see my body changing and losing fat. I really want to lose weight, but is looking at the change in your body just as important/is there a reason I’ve been keeping the same weight, even though I’m eating clean and working out?



  13. Liza says:


    Do you really advise counting calories over portion control? Is it possible to be eating too many calories without actually physically feeling like I’m eating too much?

    Also, it would be awesome if you could make an upper body workout (arms, shoulders, back and biceps) soon!!


  14. Pamela Schmith says:

    Hello Casey! My name is Pamela I’m from Portugal!First I really love your videos, they are incredible! Keep up with the excellent work. I do exercise 3 times a week, but I have really large thighs, and I was wondering if you have tips on how to let them thinner. I follow your videos and always do the exercises for inner thigh but it seems that does not reduces. Once more you’re amazing! and thanks!

    1. Maggie says:

      Ahh, yes! That thread changed my LIFE.

  15. Jame says:

    re bras:

    Odds are, Victoria’s Secret will fit you into the wrong size. Go to an independent boutique, or a major department store to get fitted (Macy’s and Nordstrom’s are OK) and use that size to inform your shopping.

    VS gives me the wrong size, off by a few bands and a few cups. They don’t actually carry my size.

  16. Kelli says:

    I feel like what it says about my calories is waaayy to high. am i just paranoid or is this formula like pretty accurate?

  17. Marissa says:

    Hey Cassey! I actually have a different question maybe you could address sometime… I am actually looking to GAIN some weight. I’ve been working out for about 6 months… my muscles have slowly been getting stronger but I haven’t gained weight. I feel like no matter how much I eat it doesn’t affect my weight at all. (also I eat 90% vegetarian so that might have an effect)
    Do you have any tips of high calorie but healthy foods I could try? I haven’t been doing much cardio b/c I don’t really want to burn tons of calories or anything. Is cardio and eating clean still important for me?

    1. girl in aus says:

      Hi Marissa, I’m in exactly the same situation and have the same problem!! I’m desperately looking for an answer!!

      1. Jenna says:


        I was in the same problem and I supplemented training with lots of protein shakes (higher calorie ones), lots of nut butters and nuts, and healthy fats like avocado and coconut oil. I cut out cardio almost completely (except for outdoor walking).

        Hope that helps!

  18. Nikki says:

    Great post… being actively in the know about my weight loss goals and how to obtain them, many friends have come to me asking how to get rid of their kangaroo-pouch (belly chub) and I usually give them the same response, diet. As for the caloric deficits, absolutely that is what will reduce the weight. Lose weight in the kitchen, get fit in the gym. Period. And hydrate!! I’m new to your blog/youtube channel (even though I have done some of your videos in the past) and I have to say I’m loving what you do. You’re not condescending, but instead are very encouraging and positive about how you deliver your message. Thank you and keep rocking girl!!

  19. Danielle says:

    Thanks for mentioning getting a properly fitting bra! Although Victoria’s Secret keeps a pretty limited range and they add a few too many inches to the band (sized at a 34C instead of the 30FF that I am), they do point people in the right direction.

  20. “And I am going to say this. If you wanna lose fat in one area, you gotta lose fat all over! You cannot spot reduce!”

    THIS. x 1,000,000!