5 minute read time

The Truth About Back Fat: What Causes Back Fat Under Your Bra

Back fat is a common, unwelcome reality for many women. Back fat can cause clothes to fit badly, reduce confidence levels, and disrupt comfort. It can be difficult to get rid of, and it's often the source of much embarrassment. Many women don't even realize they have back fat until they see themselves in a swimsuit or fitted top. This article will discuss what causes back fat under bra and how to get rid of it.

Causes Of Back Fat Under Your Bra

Wearing The Wrong Bra Size 

An unwanted bra bulge of fat on your back can be caused by wearing a bra that’s the wrong size. The main cause of this issue is a lack of proper band support. The bra band should provide stability and support around your ribcage - when it's too big or too small, this can lead to what is known as 'back fat' or unwanted spillage over the edges.


If your underbust measurements are not accurately taken, you may be wearing a band that is too loose which results in your breast tissue spilling out into unwanted areas on either side of the back. Poorly fitting bra straps can also contribute to this problem, as bras that are too tight around the shoulders can cause more strain on the back and push breast tissue into unwanted bra bulges.


Additionally, an elastic band at the bottom of some bras will often fail to give sufficient coverage, ultimately exposing more skin than expected and activating the unwanted effect of back fat. To prevent this from happening it's important to properly take measurements before buying a new bra and try different sizes until you find one where both the straps and bands feel secure while still being comfortable.

Carrying Excess Weight 

One of the primary causes of back fat under the bra is carrying excess weight. When we carry excess fat in our bodies, it tends to accumulate around the midsection region, including on the back underneath the bra line. Excess breast tissue can also be a factor, as when breasts are large, this can contribute to a "spillover" effect onto the back sides. 

Poor Posture 

what causes back fat under bra

Often poor posture can lead to the appearance of back fat under the bra. Slouching or hunching forward can put a strain on your back muscles, resulting in pooches or bulges of fat underneath your clothing. The smooth and attractive silhouette you want when wearing form-fitting clothes is diminished if there is too much fat showing over the sides of your bra.


Poor posture can also cause an uneven surface that won't fit smoothly against the contours of bras’ fabric, leading to more creases and lumps visible underneath clothes. The key to avoiding this problem is to have good posture and stand up straight. Keeping your chest up, stomach in, and shoulders back can help smooth out any underlying fat that sticks out from under a bra, keeping every part of you looking smooth and attractive.

Wearing Tight Clothing

While back fat can be caused by carrying extra weight around the midsection, it is often the result of wearing tight clothing. The constricting force that tight clothing puts on the back can lead to bulges, ripples, and puckering when wearing a bra.


It's important to understand that this type of "fat" isn't actually fat, but is caused by numerous factors including poor posture, loose skin, weakened core and chest muscles, body circumference, and genetics.


If you wear tight clothing regularly – especially items like underwire bras or t-shirts with a too-tight band – you could be reducing your circulation and creating an environment where your back muscles are unable to function optimally. Without adequate circulation or the ability to move properly, your back may develop lumps or pockets of fat that can be uncomfortable or difficult to hide beneath clothing.

How To Get Rid Of Back Fat Under Your Bra

Improve Your Posture

Improving your posture is an effective way to reduce bra bulge since slouching can contribute to this unsightly issue. To improve your posture, sit in a chair with your feet flat on the floor and your back straight, instead of slumped over or leaning against the chair's backrest.


Additionally, stand tall and lift your chin when you walk, putting an emphasis on keeping your core tight. These simple changes in behavior can help you reduce or even fix bra bulges by preventing the excess buildup of fatty tissue in certain parts of the body and promoting a stronger and straighter figure.


With good posture techniques over time, you will reduce existing back fat and prevent future fat around your midsection--at least that which is caused by bad habits such as slouching while sitting or standing all day!

Do Strength-training Exercises

Regular strength-training exercises can help slim, tone, and eliminate any unsightly back fat under the bra. To get started, focus on basic exercises like wall squats, alternating shoulder presses, and bent-over rows that target the upper and middle back areas.


Incorporating more challenging moves like deadlifts andsingle-arm rows can further strengthen these muscles over time. Remember to start slowly by doing three sets of 8-10 reps per exercise for two weeks before gradually increasing your intensity or number of sets to get the best results. With regular strength training, you can fix your bra bulge in no time! 


Not only will you feel more comfortable in your clothing, but you'll also be pleasantly surprised at how strong and confident you'll feel in your own skin. So, break out those weights and eliminate bra bulge from your life. You won't regret it!

Healthy Diet And Exercise

what causes back fat under bra

With the right diet and exercise plan, it's possible to achieve a toned upper body. Start by reducing your calorie intake through a healthy diet that's rich inlean proteins, fruits, and vegetables while avoiding processed foods and sugar.


This will help burn existing fat and create a calorie deficit that promotes weight loss. At the same time, integrate total-body workouts consisting of aerobic exercises such as running or swimming and strength training routines that target the back muscles. Finally, get a good night's sleep for six to eight hours per evening -- this allows your body to properly recover so you can make progress toward your goal of eliminating back fat under the bra.

Final Thoughts

Many women are unhappy with the appearance of back fat, but there are ways to minimize it. Wearing asupportive bra from Shapeez can help to reduce the appearance of back fat and make you look and feel more confident. Exercising regularly and eating a healthy diet will also help to reduce back fat over time. 

Staci Berner
Staci Berner



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