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5 Highly-Effective Ways To Get Rid Of Bra Bulge5 min read

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We’ve all seen it. You’re at a party and you see a woman with little fat bumps in the area just above the bra band, detectable in the upper back of a dress or blouse. And then you look in the mirror, and you have the bumps too! 

Nobody wants to be “that woman,” especially when a few simple steps can disguise and even eliminate the problem. Health awareness and the desire to achieve better fitness among women in their 20s, 30s, and 40s have brought this condition into the open, and the innovative developments in body contouring have made addressing it increasingly popular.

Why Bra Bulge And Fat Cells Are Not Just Dietary Fallout

Body type, muscle atrophy, and dietary habits do play a significant role in the build-up of back fat. Targeting the muscles in the back to reverse these effects may be harder than other areas of the body. Teres minor and teres major, and latissimus dorsi are the primary muscles where fat burning would occur. Chances are, if you’re sitting at a desk or even running a vacuum, you’re probably not using these muscles in a sustained enough manner to make a difference.

Happily, there are 5 very effective things a woman can do to eliminate bra bulge.

1. Better Dietary Choices Add Up Over Time

Avoid soda, fruit juice and alcohol as they all have sugar, a major contributor to fat production. Instead, drink water to help flush your system. Some electrolytes are good.  While the jury is out on just how much to drink, keep in mind that proper hydration gives your skin a glow and will help you feel better. Moreover, some people mistake hunger for thirst. Try a few sips of water next time you’re hungry. 

Work with your primary doctor if you haven’t begun a diet to learn what dietary changes you should consider making. Keep in mind that no matter what eating “style” you choose, sustainability is key.

Glowing Skin

2. Exercise, Sleep, and Reducing Stress

Cardio is definitely a great exercise for fat burning and can contribute to a reduction in overall body fat, including bra bulge. High-Intensity Interval Training (HIIT) is a well known cardio approach that works for many people. It’s another thing you can do to tighten muscles and eliminate flab.

Most doctors recommend that women exercise 30-60 minutes per day. And don’t forget to sleep! Women need at least 7 hours of sleep. And sometimes you might need to cut things out of your busy schedule so you can reduce stress and emphasize self-care. Self-care isn’t selfish. It ensures that you have the energy to continue to care for those you love. 

And science shows that insufficient exercise and sleep coupled with excessive stress can cause unwanted fat to build up. 

3. CoolSculpting Stubborn Back Fat

In the matter of a single out-patient office visit and without the need for anesthesia, this non-invasive procedure can effectively begin the process of eliminating body fat in those tough-to-target areas, including your back.

CoolSculpting is a quick, out-patient procedure that concentrates extreme cold on areas of adipose fat without damaging other tissue. CoolSculpting destroys fat deposits non-surgically. It is very affordable and non-invasive. Clients may have multiple treatments on a specific area and begin to see a noticeable reduction in fat within a month. 

While CoolSculpting isn’t a weight loss solution, this procedure is recommended for those who are already in shape and just need to target a few areas of stubborn fat. 

Fitness girl showing her biceps with drawn fat around body

4. Liposuction

Liposuction also sculpts and targets areas of the body through surgical techniques, making it effective but longer to recover from than CoolSculpting. The benefit of liposuction is that it allows a smooth contour by addressing isolated areas of fat. And it’s great for those who have already established an active lifestyle.

As with CoolSculpting, Liposuction is not a weight loss solution. But it’s perfect for those areas of fat that don’t disappear with diet and exercise. While the cost is somewhat higher than other non-surgical options, this fat removal surgery produces results that are more pronounced.

5. Get Properly Fitted For A Bra

Finally, an essential step to eliminating bra bulge is to wear the right-sized bra. Did you know the majority of women wear the wrong bra size? 

A bra that’s too small will only exaggerate any fat by squeezing it up, out, and around. Plus, a too-small bra is just unnecessarily uncomfortable. The better department stores, such as Neiman Marcus and Macy’s, staff their lingerie departments with expert sales ladies that can fit you in a bra that is sized right for you.

And the truth? Our bra sizes change with different stages of life – especially after bearing children! If you haven’t been sized for a bra in more than 5 years, treat yourself to a few hours of working with a saleslady to find a bra that makes you feel beautiful because it’s the right size. 


To learn about the best solutions for your bra bulge, we invite you to simply come in for a complimentary consultation with Dr. Chang or one of the cosmetic laser and injection nurses to explore whether you would make a good candidate. To find out more whether Aesthetica can help you, contact us online or at 703-729-5553 to arrange an appointment. Dr. Phillip Chang is a board-certified plastic surgeon in Northern Virginia near Leesburg, Virginia and an expert in a wide variety of cosmetic treatments.

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