How to Lose Arm Fat

Last Updated on August 11, 2020

Many people tend to gain fat in some specific body areas instead of the full body. The worst part is, such kinds of fats are tough to remove and also take a long time. Arm fat is an example of it. A person can gain arm fat because of muscle diseases, other diseases, or taking more calory than required.

How to Lose Arm Fat

How to Lose Arm Fat

Burning calories from a specific body part like arms can be tricky. Fortunately, there are some methods which can help you to shed arm fat. Try these seven methods to get rid of the stubborn arm fat efficiently.

Consult with your doctor

There are some medical issues responsible for storing fat in your arms.  People with diabetes and thyroid problems tend to have a thicker arm compared to other body parts. It can be the result of hormonal imbalance and other issues too. If you are suffering from any of these, you may not be able to lose arm fat by dieting and exercising.

Sometimes you are forbidden to do strenuous exercises like weight lifting in certain conditions. It would help if you took adequate treatments and medicines as well as follow the suggestion of the doctor to lose arm fat.

Healthy diet plan

If you consume more calories than required, the extra calories get stored in your body parts. A proper diet can help you in this regard. Adequate nutrition with light exercises can burn fat from those body parts, especially arms. The diet routine should contain less calory than your body need, so your body will use the fat which is already stored in your arms.

Include more protein and fiber in your meal. They give you long time energy for exercises, physical activities, and suppress your hunger. Eat vegetables, fruits, whole grains, seed, legumes, etc. everyday. Cut off junk food, sugary beverages, high-fat dessert, oily food, and alcohol.

Lift weights

It is the most popular and effective exercise to tone your arms. Start doing muscle-building exercises three to four times a week. The strenuous aerobic workout will strengthen your muscles and shed stubborn fat.

You can do bicep curls, shoulder press, sit-up pullovers, etc. in the gym. If you are a beginner, start doing a few reps of each type. When you get used to them, increase your reps to say goodbye the arm fat fast.

Do cardio exercises

Cardio exercises help to elevate the heart rate, which results in burning calories. Cardio exercises are more efficient for fat loss than strength training. Where strength training helps to build you the muscles, cardio helps to burn fat from all body parts of your body. Include both cardio and lifting weight in your workout program to shed the arm fat.

Prefer full-body workout

You may wonder about the importance of full-body exercise when you only want to get rid of arm fat. Yes, there are some techniques which only help to burn fat from a particular area rather than the whole body. They are called spot reduction techniques.

There is a myth that they do the best for burning fat from a specific area, which is not true at all. Doing only arm exercises can promote overall weight loss, but it has less impact on the arms. Studies show that you can achieve a quick and better result if you complete a resistance training program with a full-body workout.

Get sufficient sleep

Sufficient sleep is another main factor in fat loss. It boosts the metabolism rate resulting in fat loss. It also relieves our mind from stress and depression, which can be the reason for weight gain.

Moreover, if you stay awake for a long time, you will feel more hungry and eat more than usual. It reduces the ghrelin level of suppressing appetite. But sleeping more than enough can promote weight gain too. So, sleep seven to nine hours a day to reduce the arm fat.

Drink plenty of water

If you can increase your metabolism rate, establish a calory deficit, your body uses the stored fat to work and burn them. Drinking at least six to eight glass of water can do this for you. It helps to keep you hydrated, purify your body from toxins.

If you drink water before meals, your stomach will feel fuller soon and reduce the calorie intake. It also boosts the metabolism rate by more than thirty percent. As a result, you can burn calories from the arms as well as the whole body in a healthy way.

Final Words

Having a fat free and toned arm is everyone’s dream. It changes your appearance and makes you more comfortable to do chores. Remember, don’t exercise too much and starve yourself to get rid of arm fat quickly. It may result in tiredness, sickness, and physical injury. Take your time and get a slimmer arm healthily and safely. Follow these correctly, and you will gradually have a thinner and nice-shaped arm.


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