exercises to lose arm fat
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9 Best Ways to Lose Arm Fat

You’re not alone if you feel your fat arms are stopping you from wearing your favorite clothes. No one likes seeing the excess flab hanging from their arms. It is why many start making extra efforts to lose arm fat. Arms generally accumulate stubborn body fat, which is not easy to shred. But with the proper guidance and consistent efforts, you can make your arms fat-free. If you have been trying to lose arm fat but are failing to achieve this goal, this article will give you some practical and effective methods to get your arms back in shape. Read until the end, and you’ll have a list of what to follow next for visible results.

What Causes Arm Fat?

For many, arm fat is a sign of the onset of aging. With growing age, our metabolic rate tends to decrease. And if you have been following a sedentary lifestyle for long, excess body fat can get stored in different parts of your body, especially your arms. Stress, unhealthy lifestyle, and lack of sleep are indirect reasons behind growing arm fat because they influence your testosterone levels, making your body store more fat instead of losing muscles.

How Long Does it Ideally Take to Lose Arm Fat?

Since weight loss and fat loss are never linear, it is impossible to predict a timeline that applies to everyone. Moreover, not everyone has the same activity levels, diet, and genetics, so the duration of arm fat loss will vary significantly among people. The more you focus on a balanced diet and being active, the faster your arm fat loss process will be. 

9 Best Ways to Lose Arm Fat

If you’re ready to lose arm fat, you should follow a healthy and balanced lifestyle for the best results. The following methods can help generate significant results if done consistently. 

  1. Focus on Losing Overall Body Fat and Weight

The concept of spot reduction is very popular in the fitness industry, but there are fewer studies to back its effectiveness. Instead of looking for exercises to lose arm fat, you should search for activities that reduce the overall body weight. You cannot expect to work out involving only one area of your body and expect weight loss. Once the body fat percentage starts decreasing, the fat stored in your arms will also reduce to the desired levels.  

  1. Start Doing Resistance Training

For the uninitiated, resistance training refers to exercises that involve working against a considerable force for muscle build-up and increased strength. It primarily involves lifting weights. While weight training will not directly cause fat arm loss, it can reduce overall body weight and tone up your arms. Bicep curls, upright rows, overhead presses, and overhead triceps extensions are some exercises that can be included in your resistance training. Also know about anaerobic exercises at home.

  1. Increase Your Fiber Intake

Food items with high fiber take longer to go through the digestive system, making you feel fuller for a long time. While only relying on a fiber-rich diet won’t be sufficient to lose weight, it will undoubtedly be helpful. To achieve faster weight loss results, pair a fiber-rich diet with adequate exercise in your daily routine. Consistent and collective efforts are needed to achieve the desired result. 

  1. Add Enough Protein to Your Diet

Increased protein intake is crucial to curb your cravings. It makes you feel full for longer and brings your appetite under control. As a result, getting and maintaining a healthy weight becomes easier and more achievable. However, for best results, you should focus on consuming quality protein like eggs, legumes, meat, seafood, dairy products, etc. These items will help you achieve sustainable and steady weight loss. Also know about protein rich food for vegetarians.

  1. Indulge in Cardio Exercises

Cardio is essential to an effective weight loss strategy that helps increase the body’s lean mass. In cardio exercises, the activities elevate your heart rate to burn calories. People trying to lose weight should perform cardio exercises for at least ten minutes daily. Jogging, jumping rope, biking, rowing, dancing, and swimming are some effective cardio exercises that anyone can begin with.     

  1. Reduce Your Refined Carbs Intake

Food items with higher refined carbs lack various essential minerals and vitamins. These are primarily high in calories and low in fiber, which eventually causes blood sugar spikes more frequently and rapidly, resulting in increased hunger. Pasta, white bread, cereals, pre-packaged food items, etc., are some food items with a high refined carbs content. While whole grain intake has been linked to steady fat loss and increased weight gain, refined grain does the opposite. It should be avoided for the best results. 

  1. Get Enough Quality Sleep

If you want to lose arm fat, you cannot avoid getting a good night’s sleep. Quality and uninterrupted sleep are as important as regular exercise and a healthy diet. If you focus too much on following exercises to lose arm fat but don’t get enough sleep, you won’t get the desired results. Try to set and follow a fixed sleep pattern that helps your body rejuvenate correctly. 

  1. Drink More Water Daily

Drinking plenty of water is undoubtedly an excellent way of reducing arm fat. It makes you consume fewer calories, which ultimately results in weight loss. You tend to feel fuller when you consume water with meals or before meals. If you cannot drink too much water, try drinking coconut water, green tea, etc., but avoid sugary and carbonated drinks to hydrate yourself.

  1. Start Bodyweight Exercises

Nothing can be better than regularly doing exercises to lose arm fat. In this exercise, you use your body as a resistance form to build muscle mass and strength. It is perfect for people who are primarily short on time or don’t have access to a gym. To achieve weight loss, you can start with calisthenics at the beginning and include push-ups, triceps dips, planks, etc. Know more about muscle strength foods.

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Losing fat can be challenging if you have plenty of fat accumulation in your arms. While there are effective exercises to lose arm fat, they cannot bring about the desired results alone. You must pair the right exercises with the proper diet for good results. After talking to numerous fitness trainers, we have curated the best nine ways anyone can follow to lose arm fat. Following them collectively and consistently will certainly bring visible results, so start implementing them at the earliest. 


Will My Arm Fat Go Away If I Lose Weight?

You can expect to lose fat from your arms when you improve your diet and consistently perform the right combination of cardio and strength training exercises. Following a nutritious and balanced diet with regular exercises can give you tight and toned arms in a relatively shorter time.

What Food Makes Your Arm Fat?

No particular food item causes fat storage in arms because arm fat results from overall body fat. When the body stores too much fat, some get stored under the skin, especially in your arms. It is a natural occurrence among people who gain weight due to unhealthy eating habits and sedentary lifestyles. 

What Body Type Has Arm Fats?

Generally, a person with an endomorph body type has more fat percentage in their body, especially in their arms. It is challenging for people with an endomorph body type to lose fat, but they can quickly lose body muscle, which is not good for their overall healthy body goals in the long run.


  • https://www.healthline.com/nutrition/how-to-lose-arm-fat
  • https://www.vinmec.com/en/news/health-news/nutrition/9-best-ways-to-lose-arm-fat/


This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.