Losing arm fat is a tough thing to do, but there are a lot of people who have already achieved it. Let’s check out the best 9 Best ways to lose arm fat.
1. Focus on Overall Weight Loss
As the name suggests, spot reduction is an exercise method that targets a specific area of your body, such as your arms.
Most studies have found spot reduction to be ineffective, despite its widespread use in the fitness industry.
Resistance training with only the non-dominant arm for 12 weeks, as done by 104 people, increased overall fat loss but had little effect on the specific area being exercised (1).
However, a 12-week study found no difference in body fat reduction between training the untrained leg and training the trained leg using resistance training (2).
This means that you should focus on overall weight loss and exercise for muscle toning rather than fat loss.
2. Start Lifting Weights
In order to increase muscle mass and strength, resistance training entails exerting effort while working against resistance.
One common example is lifting weights. Despite the fact that it may not directly cause fat loss in your arms, it can help boost your overall fat loss and tone your arms to make them appear slimmer.
At the same time, low-intensity resistance training increased muscle mass and strength in 28 women with type 2 diabetes over a 12-week period (3).
Resistance training alone or in combination with aerobic exercise was found to be more effective than aerobic exercise alone in increasing lean body mass in 109 people (4).
Increases in resting energy expenditure can be achieved by gaining lean muscle mass (5).
Exercises like bicep curls, overhead tricep extensions, overhead presses, and upright rows can help you build muscle and tone your arms.
3. Increase Your Fiber Intake
It is possible to kick-start weight loss by adding a few extra servings of fiber to your diet.
In order to help you feel fuller for a longer period of time, fiber moves slowly through your digestive system, increasing the time it takes to empty your stomach (6, 7).
More fiber in the diet was linked to a 252-woman study’s 0.25 percent lower body fat and a 0.25-pound weight loss over the course of 20 months (8).
If you want to lose weight, all you have to do is up to your fiber intake by 14 grams per day for four months—without making any other changes to your diet (9).
Some examples of high-fiber foods that you can eat as part of a healthy diet include fruits, vegetables, whole grains, nuts, seeds, and legumes.
4. Add Protein to Your Diet
Adding more protein to your diet is another simple strategy for reducing hunger pangs and maintaining a healthy weight. As a result, you may be able to lose weight and keep it off.
Eating a high-protein breakfast reduced hunger, increased fullness, and decreased ghrelin levels in a study of 20 young women (10).
Additional research has linked higher protein intake to lower abdominal fat. This suggests that a high-protein diet may aid in fat loss and a more favorable body composition (11).
Foods high in protein, such as meat and poultry as well as seafood and legumes, eggs, and dairy products can help you lose arm fat quickly.
5. Do More Cardio
Cardio is a type of exercise that aims to raise your heart rate in order to burn fat.
Cardio should be a regular part of your regimen if you want to lose arm fat.
A number of studies have shown that cardio is an effective weight loss strategy and can increase the percentage of lean body mass (12, 13, 14).
When 141 people were given the option to do 40 minutes of cardio three times per week in conjunction with a weight loss program, the results showed a 9 percent reduction in body weight after just six months (15).
Cardio should be done for at least 20–40 minutes each day, or 150–300 minutes per week (16).
Every day, you should aim to get at least 30 minutes of moderate-intensity aerobic activity into your daily routine.
6. Cut Down on Refined Carbs
Refined carbohydrates are those that have been processed to remove important vitamins and minerals, resulting in a lower final product.
Refined carbohydrates tend to be high in calories but low in fiber, which can lead to an increase in blood sugar levels and a subsequent increase in appetite.
grains, on the other hand, have been linked to an increased risk of obesity and body fat gain.
Carbs such as pasta, white bread, and breakfast cereals are examples of refined carbs that are often deficient in nutrients.
In place of refined grains, opt for whole-grain foods such as quinoa and sorghum, which can be enjoyed in moderation.
7. Set a Sleep Schedule
When it comes to losing arm fat, getting enough sleep is just as important as making changes to your diet and exercise routine.
A number of studies have found that getting enough sleep can help control hunger and thus aid in weight loss.
Men’s hunger and the appetite-stimulating hormone ghrelin were found to increase after just one night of sleep deprivation in one study of nine men (21).
Sleeping less than six hours per night resulted in 55% less weight loss in another small study. Additionally, they lost 60% more lean body mass than those who slept 8.5 hours each night.
Attempt to establish a regular sleep schedule by going to bed at the same time every day of the week, keeping your bedroom distraction-free, and avoiding stimulants like nicotine and caffeine in the hours leading up to bedtime.
8. Stay Hydrated
When trying to shed excess arm fat, staying hydrated is critical.
Some studies have shown that drinking water with meals may help people feel fuller and eat less overall, which could help them eat less food and consume fewer calories.
The consumption of 16.9 ounces (500 ml) of water for 30–40 minutes increased the metabolic rate by 30%, according to one study.
Drinking water or tea instead of sugar-sweetened beverages such as soda or juice is a good option.
Over time, regular consumption of these high-calorie beverages can lead to weight gain because of their high caloric content.
9. Do Bodyweight Exercises
The best way to keep your arms looking slim and toned if you have no access to a gym or are short on time is to do bodyweight exercises.
To build muscle mass and strength, you use your own body as a form of resistance.
It’s not only convenient and cost-effective, but it can also yield impressive results.
One study in 23 men found that calisthenics — a form of exercise that requires no gym equipment — was effective in increasing upper-body strength. /.
Try tricep dips, planks, and push-ups the next time you work out to strengthen your arms and tone your upper body.
The Bottom Line
Despite the fact that some studies suggest that spot reduction is ineffective, there are a plethora of other methods for reducing arm fat.
Maintaining a healthy diet and exercising regularly can also help you maintain healthy body composition.
It is possible to lose weight and get rid of unwanted arm fat by implementing just a few simple lifestyle changes.
