Health Female Adda
10 months ago
How to lose arm fat quickly

Diet and exercise tips to lose arm fat

Ah, arm fat. You know what it is. And let’s be honest. We all know we shouldn’t make a big deal of such things (all body types are beautiful, after all). But there is still a moment’s hesitation we all face when it comes to donning a cute spaghetti top or sleeveless dress. If there’s one word to describe arm fat, it would have to be stubborn. And no matter how much you control your diet or cut back on dessert, arm fat still seems to stay. Irritating, right? But before figuring out a way to lose arm fat, it’s important to know what leads to the accumulation of arm fat.

What causes arm fat?

If you think you are the only one facing this problem, know that you are not alone. Arm fat is just one of those things caused by the onset of aging. As you grow older, your metabolic rate decreases and if you aren’t following a physically active lifestyle, the excess fat could get stored in your arms.  

While there is no definite conclusion yet, some studies conducted have founded that low levels of testosterone can trigger the storage of excess fat in the upper arm region. As women get older, the levels of testosterone in their bodies decrease, making it harder for them to lose arm fat. 

So, this raises the million dollar questions. How to lose arm fat? Is there a sure shot way to reduce arm fat? In short, yes. Let’s start with what you can eat in order to reduce arm fat.

What diet should you follow to lose arm fat?

1. Keep count

cut down calories

The first thing to keep in mind while trying to lose arm fat is that you need to start watching the amount of calories you consume. Studies say that one needs to burn about 3,500 calories to burn a pound of fat. While the amount seems daunting, there is a simple way to achieve this goal. Try cutting down about 500 calories from your daily diet and over a week, you would be able to burn 3,500 calories. Jot down everything you eat and the calorie content of it, in a notebook, for an easier way to keep track of your consumption.

2. No sugar

avoid added sugar

This one is obvious, right? Everyone knows things with a high sugar content (yes, sodas, cakes and pastries, we’re looking at you) is bad for health. Sugar on its own is not bad at all but in order to lose arm fat, one has to cut down food with excessive sugar content. In order to reduce arm fat, make changes to your daily diet to cut back on added sugar. For example, reduce the amount of sugar you add to your cup of coffee or tea, instead of buying canned or bottled juices, make your own fresh fruit juice, instead of sugar loaded breakfast cereals, try porridge of oats and add some fresh fruit for a dash of sweetness.  

3. Never skip  breakfast

never skip breakfast

This is the worst thing you can do to yourself if you want to lose arm fat! Skipping breakfast can lead to you overindulging in food through the day. Instead, eat a proper, wholesome breakfast to start your day on the right note.

4. Include protein

protein rich diet

If you are trying to reduce arm fat, it would help to include more protein in your diet. Protein rich food will help you build more muscle and help boost your metabolism, thus helping you burn more calories. Another reason to include more protein in your diet is that it will help you feel full for a longer time, making it easier to not cave into hunger pangs between meals. Remember, the aim is to just up the intake of protein, not limiting your entire diet to just protein. Include more of lean meats, beans, nuts, seeds, seafood and leafy vegetables to reduce arm fat.

Exercises to reduce arm fat

If only reducing arm fat were as easy as just controlling your diet. While eating right is one half of the entire process, you have to pay equal attention to exercising as well. Here are some easy exercises to follow for desired results.

1. Weight lifting

Weight lifting for arms

1) All you need for this exercise is a standard pair of weights. If you don’t have dumbbells, you can use a bottle of water as a substitute.

2) Stand with your feet shoulder-width apart.

3) Hold the weight with both your hands and lift it above your head. Pay close attention to form. Your arms should be straight.

4) Slowly, lower the weight behind your back.

5) After holding for a couple of seconds, lift the weight above your head again.

While doing this exercise, keep your arms as close to your ears as possible.

Do 3 sets of 20 reps each. Rest for a minute in between each set.  

2. Tricep dips

Tricep dips to reduce arm fat

1) Find a suitable chair or bench for this exercise. The height of the chair/bench matters a lot. It has to be at least 2 feet higher than the ground. 

2) Sit at the edge of the chair/bench and place your arms behind you or at the edge of the seat. Make sure that the distance between your arms is shoulder-width apart.

3) With your back in an upright position, sit at the very edge of the seat, with your legs stretched out in front of you.

4) Bend your elbows to a 90 degree angle and slowly lower your lower body off the seat and towards the ground.

5) Hold this pose for a few seconds and remember to regulate your breathing. Take a few deep breaths. It will help you maintain the pose without exerting yourself.  

6) Straighten your arms again and push your body up again (do not sit on the chair yet).

7) Do 3 sets of 20 reps daily for effective results in reducing arm fat.

3. Bicep curls

Bicep curls to lose arm fat

1) You will need a pair of weights for this exercise.

2) Stand firmly on the ground, with your feet shoulder width apart. Hold onto one weight in each hand.

3) While grasping the weights, make sure your palms are facing you, with your fingers encircled around the weight.
4) Lift both the weights by bending your elbows and bringing your arms up towards your shoulders.

5) Keep your elbows tucked in closely towards your sides to maintain the right form.

6) After holding for a few seconds, bring down the weights by lowering your arms.

7) Based on level of comfort, do about 2 to 4 sets of 15 or 20 reps each.

4. Push ups

Push ups to reduce arm fat

1) This exercise can work great for all those looking to reduce arm fat.

2) Spread a yoga mat on the floor and lie down on your stomach.

3) With your palms facing downwards, rest your hands on the floor.

4) With your hands resting firmly on the ground, lift your body up. Slowly, lower your body again, till your chest is almost touching the ground.

5) Since this exercise requires immense upper body strength, start with doing knee pushups first and then proceed to regular pushups when you get comfortable.

6) Rest your knees on the floor and raise your upper body slowly. Pause for a second and then lower it again till your chest is close to the ground (parallel to it).

7) During this exercise, breathe in on your way down and exhale when you raise your body up.

8) Do 3 reps of 10 sets daily for best results.

5. Side plank with dumbbell raises

Side plank with dumbbell raises

1) It is commonly known that planks are a great way to work out your core. A side plank does the same but if you add a pair of dumbbells, you can get two benefits. Not only will you work out your core but your arms as well, and can effectively say goodbye to arm fat.

2) For this exercise, you will need a yoga mat and a dumbbell of whatever weight you are comfortable with. (Keep in mind, a very heavy weight will only lead to you straining so yourself, so, choose wisely).

3) Rest on your elbow, in the side plank position. In order to hold the position right, pay attention to your form, or you may injure yourself. For this exercise, your elbow should be below your shoulder and your feet should be one on top of the other. Grip the dumbbell in your other hand.

4) Slowly raise your hips off the mat in such a way that there is a straight line formed from your shoulders to your ankle.

5) Extend the arm in which you are holding the dumbbell above your shoulder.

6) Next, lower your arm again and rest it in front of your body.

7) Pay attention to your breathing in order to not strain yourself during this exercise. Breathe in as you lift your arm above your shoulder and breathe out as you bring it down again.

8) Repeat these movements at least ten times and then switch sides and follow the steps again.

6. Scissors


1) This exercise is easy to do and requires no weights. You will need just a yoga mat and enough space to move your hands.

2) Spread the mat and stand with your legs apart.

3) Extend your arms towards your sides and keep them straight. This is your starting position.

4) Now, bring your arms towards the front of your body And cross them over in a way that they overlap. (Think of your hands like the blades of a scissor when you cross them over).

5) Return to the position you started in.

6) Repeat this movement and carry on for about 20 minutes.

7) Do this exercise every day for best results.

FAQs on arm fat


How to lose arm fat without gaining muscle?

A While using weights are one of the most effective ways of losing arm fat, it comes with the worry of whether your muscles would bulk up. While this is a common concern, building muscles doesn’t happen overnight and takes hours of intensive workout at a gym. If you, however, still concerned, you can reduce arm fat by opting for exercises that don’t include weights. Exercises such as pushups can help in this case, since you will use your own body weight to tone your arms. Tricep dips will also help you reduce arm fat without bulking up. Yoga is another great alternative.


How do I get rid of broad shoulder and big upper arm?

A Targeting just your shoulders is hard. An overall decrease in body weight will help your shoulders look less broad. Exercise at least three times a week to lose weight and it could also aid in increasing your metabolism, which in turn aids weight loss. There are, however, some exercises you can do. Front raises will help you. - Stand with a dumb bell in each hand with your arms by your side. - Bend your elbows slightly, extend your arms and raise it to chest level - Hold for a few seconds, then lower your arms again.


How long does it take to lose arm fat?

A There is no definite answer to this question since it varies from person to person, the intensity of your exercise regime, the amount of fat you have and on your metabolism. If you stick to a proper diet and exercise well, you might be able to see a difference within a few months.


How can I lose fat without weight training?

A Incorporate more of cardio in your regime in order to burn more calories. Walking or jogging can help. Yoga or using a skipping rope can also help you lose fat. Playing a sport is another great way to tone your arms. Besides being fun, Ttennis or squash are great games since they also focus mainly on your arms. Pushups, arm rotation and tricep dips are all examples of exercises without the use of weights.


How many calories do I need to lose arm fat?

A Studies say that one needs to burn about 3500 calories to burn a pound of fat. Cut down about 500 calories from your daily diet and in a week, you would be able to burn 3500 calories.

arm fat infographics

Body Mass Index (BMI) Calculator

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