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Step 1
Cut out foods that are high in fat and sugar and are refined. Examples of these are white flour products, fried foods, fast food, candy, cakes, cookies, processed meats and high-fat dairy products. Eat only foods that are nutrient-dense like fruits, vegetables, seeds, nuts, low-fat dairy products, whole grains and beans.
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Step 2
Stop drinking calories. Calories in the form of beverages can cause you to gain weight. This includes the areas near your armpits. Eliminate all the beverages you currently drink that are high in sugar and calories such as beer, soda, milk shakes, fruit juices, lattes and sugared teas. Drink water instead as it has zero calories and it can also help keep you hydrated. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters.
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Step 3
Eat more meals during the day. Eating small, frequent meals that are a balance of protein and carbohydratess can offer you a number of benefits. It can increase your metabolism, keep your energy levels elevated and prevent you from eating too many calories. A bowl of beans with brown rice is an example of a meal.
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Step 4
Restrict your daily intake of calories. To lose weight, you need to create a caloric deficit, which means more calories are being burned than consumed. To promote this process, cut your daily intake back by 500 calories. This will lead to a pound a week of weight loss.
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Step 5
Perform weight training to target your upper body. Exercises can be performed to hit all the surrounding muscles by your armpits. This can help build muscle, which is metabolically active, and also tone these areas. Chest presses, shoulder presses, back rows, triceps extensions and biceps curls are all examples of exercises. Do 12 to 15 reps with moderate weights three times a week on alternating days.
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Step 6
Do cardio to burn the fat near your armpits. Cardiovascular exercise increases your aerobic strength and it also helps melt away pounds from your entire body. Do some form of cardio that you enjoy for 45 to 60 minutes three times a week on alternating days. To work your upper and lower body at the same time, do exercises like elliptical training, rowing, swimming, kick boxing and cross-country skiing. Otherwise, you can run, ride a bike or use a stair climber.
