Written by James Cooper
Last Updated

Arm fat is one of the body fats you want to rid of as soon as possible because of its revealing location. It’s one of the most difficult and stubborn fat to lose not to mention the saggy skin it will leave if not properly toned. There are different ways to lose arm fat which includes specific exercises and correcting your diet. Yes, prevention is better than cure but if you’re already in that situation, it’s good to know that there are solutions to this kind of fat problem

Although it would not only take overnight to lose weight and cut down fat on your arms, there are quick but effective ways to get toned arms and burn fat that not only will get rid of those unwanted flabby arms but will also keep you healthy.

 

Start with Your Diet

In this day and age, we have access to and wide selection of food products. That’s why to eat anything or everything is hard to resist. However, an uncontrolled diet leads to an unhealthy lifestyle which causes body fat to build including the ones in the arms. So, if you’re a hundred percent committed to lose weight and reduce fat, these are the things you have to do when starting a diet.

 

Keep Track of Your Calories

It’s a tedious thing to do but it has to be done in order for you to reach your weight loss goal. It’s much easier to cut back the intake compared to burning the calories you already consumed. If you are not used to that, you can approach your changing diet gradually until you get the hang of it. To lose a pound of fat, you have to burn 3,500 calories. To do this easily, you can cut back 500 calories per day to lose 3,500 calories per week. If you’re new to this, you can check the calorie count of each meal or food item online so you can count and compute your consumption.

 

Add More Fiber to Your Diet

A study reveals that increasing fiber intake of 14 grams for 4 months can lead to a 10% reduction in the total calorie intake and 1.9 kilograms of weight loss. Also, by eating more fiber to get full instead of carbs that have a high-calorie count. High fiber food such as fruits, vegetables, legumes, nuts, seeds, and whole grains are just some of the nutritious options you can eat.

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Reduce Sugar and Refined Carbs Intake

If you have a sweet tooth this will be a challenge for you. But it will pay off once you see the result of your arms losing fat, losing weight, and your health improves. The same goes for refined carbohydrates such as bread, pasta, white bread, cereals, and some processed and pre-packed food items. Again, if you’re new to this diet, you can take the sweets off from your regular meal preparation gradually. You can either lessen the portion of your carbs every meal or reduce the amount of sugar when you’re preparing your food or beverage.

 

Eat Protein

There are studies that showed that eating high-quality protein can make your appetite controlled consequently lessening the accumulation of fat. It will make you feel full easily which will curb your cravings. Food rich in protein also helps in building your muscles and boosting your metabolism.

 

Get the Work Done

Dieting alone can’t hasten the process of losing that stubborn arm fat. But by adding regular exercise to your regimen will not only help you lose weight and fat but will also tone your muscles. But it can’t be just any exercise. It must be specific to your need with the right equipment such as dumbbells or weighted bags to help you with. Here are the following physical exercises you can do to lose arm fat.

 

Weight Lifting

Before you start this exercise, you will need a pair of weights or a sandbag. Get into position by standing with your feet shoulder-width apart. If you’re using standard weights, hold the dumbbell in each hand. If you’re using weighted bags, hold the sandbag on its side, top handles. Lift the weights above your head but make sure you maintain your form and your arms straight. Slowly lower the weight behind your neck with your elbows pointed upwards, and arms close to your ears. Hold that position for a few seconds then lift the weights above your head again before returning to the starting position. Perform 3 sets of 20 reps each and rest for 60 seconds in between sets.

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Bicep Curls

Stand with your feet firmly. Prepare your weights and grasp one weight for each hand. Keep your arms and hands on the side for your starting position. As you lift your arms turn your wrist and palms facing upward. Bend your elbows and lift the weights simultaneously parallel to your shoulders. After few seconds bring the weights down to your initial position. Depending on your capability, perform 2 to 4 sets of this exercise of 15 to 20 reps.

 

Tricep Dips

Find a stable chair, bench, or a mounted surface that is 2 feet above the ground. Place your back at the edge of the chair and place your palm against the edge of the chair to anchor your upper body. Keep your back straight and your legs stretched out, knees bent. Bend your elbows 90 degrees, and lower your body towards the ground. Hold your position for a few seconds then push yourself up by straightening your arms. Perform 3 sets of 20 reps to lose arm fat.

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Push-Ups

We all know this drill but if you’re not used to doing this exercise, it could be difficult at first. However, doing push-ups can develop your body strength, tone your arm muscles and most importantly get rid of arm fat. If you’re a beginner you can try bending your knees on a mat, cross your legs before getting into a plank position. Spread your hands apart then lower your upper body by bending your elbows then push yourself back up by straightening your arms. Once get used to this exercise, you can try the standard push-up with your both legs stretched.

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Conclusion

Other than diet and exercise, there’s still more you can do to live a healthy lifestyle to not only lose weight, get rid of fat on your body but also keep you healthy and enjoy life in general. You just have to focus on your goal and keep yourself committed to achieve overall weight loss. While doing the diet and exercise, getting enough sleep and keeping yourself hydrated also helps to provide you with energy and fullness to do your mission.

 

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