The 9 best ways to lose arm fat
The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat. Shedding stubborn body fat can be tricky, especially when it’s concentrated in a specific area of your body.
Fortunately, there are several methods you can use to slim down and tone your arms. This can totally make you want to munch on more stuff than you usually do.
1. Focus on overall weight loss
Spot reduction is like trying to melt the chocolate off a cake with a blowtorch and only hitting the corner piece. Sure, it’s a popular idea in the gym world, but let’s be real, it’s basically like playing whack-a-mole with your body fat. Studies have shown that targeting fat in just one spot, like your arms, doesn’t really work out the way we’d like to think. So, while you’re at it, maybe just stick to the whole-body approach to shed those extra pounds.
One study with a bunch of folks, 104 to be exact, found that when they did a 12-week workout program just using their weaker arm, it surprisingly helped them shed fat all over their body. But here’s the kicker, it didn’t really slim down the arm they were actually working out that much.
Another small 12-week study found that resistance training focusing on one leg was effective at decreasing overall body fat but did not reduce body fat in the leg being trained.
Therefore, it’s best to focus on overall weight loss and use exercise for muscle toning rather than fat loss.
Summary: Multiple studies show that spot reduction is ineffective. Instead, try doing some workouts that’ll help you tone up those muscles and just generally aim to shed some weight.
2. Start lifting weights
Resistance training is basically that kind of workout where you’re pushing or pulling against something, like when you lift weights, to bulk up your muscles and get stronger. Now, it might not make your arms shed fat like magic, but it’s like a backdoor to slimming them down. It doesn’t target arm fat directly, but it’s a big help in losing fat all over your body, which can make your arms look more toned and slender. Plus, it’s a win-win because not only do your arms look great, but you’re also getting stronger. So, while it’s not a miracle arm-slimmer, it’s definitely your buddy in the gym for a more fit you!
For example, in a 12-week study with 28 chicks who had type 2 diabetes, they found out that doing some light weight lifting helped them drop the pounds, bulk up their muscles, and get stronger.
Another study looked at 109 folks and found that doing resistance training either by itself or with some aerobic stuff worked better for bulking up their lean body mass compared to just doing aerobic exercise on its own.
Building lean muscle can totally kick your metabolism into high gear and have you burning more calories just chilling out. It’s like turning your body into a calorie-torching machine, even when you’re not breaking a sweat!Bicep curls, overhead tricep extensions, overhead presses, and upright rows are a few examples of exercises that can help tone your arms and boost muscle mass.
Summary: Lifting weights can help decrease body fat, increase muscle mass, and tone your arms to help them appear slimmer.
3. Increase your fiber intake
Adding a bit more fiber to what you eat can really kickstart shedding those extra pounds and help you say goodbye to that unwanted body flab.
Fiber moves slowly through your digestive system, which increases the amount of time it takes to empty your stomach and helps you feel fuller for longer.
According to one study in 252 women, each gram of dietary fiber consumed was associated with 0.25% less body fat and 0.5 pounds (0.25 kg) less body weight over 20 months.
In another review, increasing daily fiber intake by 14 grams for 4 months was linked to a 10% reduction in total calorie intake and 4.2 pounds (1.9 kg) of weight loss — without making any other changes.
Fruits, vegetables, whole grains, nuts, seeds, and legumes are all like the cool kids on the block when it comes to foods that are really good for you. They’re packed with fiber and other nutrients, making them a tasty choice for keeping your diet on the healthy side.
Summary: Eating extra fiber helps you feel fuller, which can keep hunger at bay and help you shed some extra pounds.
4. Add protein to your diet
Increasing your intake of protein is another simple way to curb cravings and keep your appetite under control. This, in turn, may support weight management and help you reduce excess body fat.
A study with 20 young ladies found that scarfing down a breakfast loaded with protein kept ’em from feeling hungry, made ’em feel fuller, and dropped their ghrelin, which is that pesky hormone that’s always like “hey, eat more!” It’s like their bodies were all chill and satisfied after a protein-filled morning meal.
Another small study suggested that munching on more high-quality protein during meals could be linked to having less of that pesky belly fat. This suggests that a high-protein diet could help improve body composition and increase fat loss.
Meat, poultry, fish, beans, eggs, and dairy are all foods that are totally packed with protein, and eating them can actually help you slim down those arms of yours real quick!
Summary: Protein is like a superhero for keeping you full and fighting off hunger pangs. Eating more of it might just be the secret weapon for shedding some pounds and saying goodbye to that extra flab!
5. Do more cardio
Cardio is basically that kind of workout where you get your heart pumpin’ to torch some calories. If you’re lookin’ to slim down those arms, you totally gotta make it part of what you do every day.
Studies show that cardio can be an effective strategy for weight loss and can increase lean body mass. For example, take a look at this cool study with 141 folks. They did 40 minutes of cardio, you know, like running or biking, 3 days a week and also joined some kind of program to help them keep their eating in check. And guess what? In half a year, they dropped 9% of their body weight. Ain’t that something?
It’s typically suggested to squeeze in like 20-40 minutes of cardio every day, or aim for about 150-300 minutes weekly. Stuff like jogging, hopping on a bike, rowing, taking a dip and doing some laps, skipping rope, or even busting a move can totally get you to hit those cardio targets.
Summary: Cardio can help increase weight loss and fat burning to help you lose arm fat over time.
6. Cut down on refined carbs
Refined carbs are basically carbs that have been through the wringer, man. They’ve been processed so much that a bunch of the good stuff like vitamins and minerals are all gone. It’s like someone took the whole food group and said, “Let’s make this simpler and less healthy.” And that’s what you get at the end – a carb that’s not really living up to its full potential.
Typically, refined carbs are the kind that pack a ton of calories but aren’t really good for filling you up because they don’t have much fiber. So, what happens is you might eat them and feel like you’re getting a quick energy boost, but then your blood sugar spikes and you end up feeling hungry again pretty soon. It’s like they’re giving you the short end of the stick in the nutrition department.
While whole grain intake is associated with decreased weight gain and body fat, eating more refined grains has been linked to increased body fat.
Examples of those carbs that are all dressed up with nowhere to go nutrition-wise are stuff like pasta, white bread, and breakfast cereals that come in a box. You know, the kind that’s been processed so much, it’s like they forgot they’re supposed to be good for us. So, instead of going for those, try whole-grain options like quinoa, buckwheat, barley, oats, sorghum, and spelt. They’re the real deal. Just remember to enjoy them in moderation, okay? Don’t go nuts with the whole-grain feasting!
Summary: Refined carbs are basically nutrient-poor and could make you pack on the pounds or grow some extra padding around the midsection. So, it’s a good idea to opt for whole-grain stuff and just don’t go overboard with it, okay? Keep it chill and balanced.
7. Set a sleep schedule
Aside from tweaking what you eat and getting your body moving more, don’t forget that catching enough z’s every night is super important for saying goodbye to those pesky arm jiggles.
Several studies have shown that getting enough zzz’s can actually help us keep our appetite in check and might even give a little boost to losing weight. In one study with a bunch of guys, after just one night of not getting enough sleep, they all felt way hungrier and had more of that pesky hormone ghrelin in their bodies, which basically tells them to eat more.
Another small study showed that participants who slept 5.5 hours each night lost 55% less weight. Moreover, they lost 60% more lean body mass than those who slept 8.5 hours per night.
Try setting up a consistent sleep routine, ya know? Like, hit the hay at the same time every night, even on weekends. And before you catch those z’s, keep the room chill and free from distractions like your phone or TV. Also, maybe ease up on the coffee and cigs, since they can keep you buzzing when you’re trying to wind down.
Summary: Not catching enough Z’s can totally mess with your munchies and make shedding those extra pounds, especially from your arms, way harder. It’s like your body’s throwing a little fat-loss party, but it forgot to send the invites!
8. Stay hydrated
Drinking plenty of water every day is totally key when you’re trying to get rid of that pesky arm fat.
Some research I’ve seen says that sipping on water while you’re munching down can actually make you feel fuller. So, you might eat less grub and take in fewer calories, you know? It’s like your body’s way of saying, “Whoa, I’ve had enough!” with a nice, hydrating twist.
Water may also help temporarily increase metabolism, with one study showing that drinking 16.9 ounces (500 ml) of water increased the metabolic rate by 30% for 30–40 minutes.
However, be sure to select water, tea, or other unsweetened beverages instead of sugar-sweetened drinks like soda or juice. Regular consumption of these high-calorie drinks can quickly cause extra calories to add up and may contribute to weight gain over time.
Summary: Drinking water can totally help you shed some pounds, ya know? It makes you feel fuller, so you eat less stuff, and for a bit, it gives your metabolism a little boost.
9. Do bodyweight exercises
If you don’t have access to a gym or are running short on time, doing bodyweight exercises is a great way to enhance muscle tone in your arms and keep them looking slim.
Bodyweight exercises are like using your own body as a gym buddy to get swole and strong, you know? The best part is that you don’t need any fancy equipment or a gym membership, and you can totally do them anywhere. Plus, they can give you some seriously amazing results if you stick with ’em!
For example, one study in 23 men found that calisthenics — a type of exercise that involves minimal use of gym equipment — was effective at increasing upper body strength.
Next time you work out, try doing upper-body exercises like tricep dips, planks, and push-ups to build muscle strength and tone your arms.
Summary: Bodyweight exercises can help increase muscle mass and strength to keep your arms toned.
Summary
Although research shows that spot reduction may be ineffective, there are plenty of strategies that you can use to lose arm fat. In addition to hitting the gym, switching up your diet and maintaining a healthy lifestyle can also play a role in regulating body composition. Implementing just a few of these changes in your daily routine can support weight loss and help you shed your unwanted arm fat.