Losing arm fat can be difficult, but it’s not impossible. Here are 9 ways to help you lose the flab and tone your arms.
1. Focus on Overall Weight Loss
As the name suggests, spot reduction is an exercise method that targets a specific area of your body, such as your arms.
Despite its widespread use in the fitness industry, spot reduction has been shown in most studies to be ineffective.
Repetitive training with only the non-dominant arm increased overall fat loss but had little effect on the specific area of the body that was being trained.
It was found that resistance training focused on one leg was effective at reducing overall body fat, but not the leg that was being trained.
To lose weight and tone your muscles, it is preferable to exercise for fat loss rather than overall weight loss.
2. Start Lifting Weights
The goal of resistance training is to increase muscle mass and strength by working against a force.
Examples include lifting weights and running. It may not cause fat loss in your arms specifically, but it can aid in fat loss in general and tone your arms to make them appear slimmer.
At the same time, low-intensity resistance training increased muscle mass and strength in 28 women with type 2 diabetes for a 12-week period.
Research on 109 people found that resistance training alone or in combination with aerobic exercise was more effective at increasing lean body mass than aerobic exercise alone. [source: researchers]
Increases in resting energy expenditure are one of the benefits of a weight-training regimen that emphasises the development of lean muscle.
You can tone and strengthen your arms with bicep curls, overhead tricep extension exercises, overhead presses and upright rows.
3. Increase Your Fiber Intake
It is possible to kick-start weight loss by adding a few extra servings of fibre to your diet.
As it takes a little longer for fibre to move through your digestive system, it keeps you fuller for longer.
Over the course of 20 months, 252 women who consume 0.25 grammes of dietary fibre per day were found to have 0.25 percent less body fat and 0.5 pounds (0.25 kilogrammes) less weight.
If you increase your fibre intake by 14 grammes per day over the course of four months, you’ll lose 4.2 pounds (1.9 kilogrammes) without making any other changes to your diet.
It’s possible to get your daily fibre intake from consuming a variety of foods that are rich in nutrients and fibre.
4. Add Protein to Your Diet
Adding more protein to your diet is another simple strategy for reducing hunger pangs and maintaining a healthy weight. You can then use this as a tool to aid in your weight management and slim down.
High-protein breakfasts have been shown to reduce hunger, increase fullness, and lower levels of the hunger hormone ghrelin in a study of 20 young women.
Another small study found a link between less belly fat and eating more high-quality protein at meals. High-protein diets have been shown to improve body composition and increase fat loss.
Foods high in protein, such as meat and poultry as well as seafood and legumes, eggs and dairy products can help you lose arm fat fast.
5. Do More Cardio
The primary goal of cardio exercise is to raise your heart rate in order to burn calories.
Including cardio in your daily routine is essential if you want to lose arm fat.
Cardio has been shown to be an effective weight loss and lean mass-boosting strategy in studies.
If you combine 40 minutes of cardio three times weekly with a weight-loss plan, you can expect to lose 9 percent of your body weight within six months.
Cardio should be done for at least 20–40 minutes a day, or 150–300 minutes a week, according to most experts.
You can achieve your daily cardio goals by engaging in activities such as jogging, biking, rowing, swimming, jumping rope, and dancing.
6. Cut Down on Refined Carbs
Many of the vitamins and minerals found in a refined carbohydrate product have been removed through processing, making the final product less nutritious.
Refined carbohydrates tend to be high in calories but low in fibre, making them more likely to spike blood sugar levels and lead to overeating.
Refined grains, on the other hand, have been linked to an increase risk of obesity and body fat gain.
Pre-packaged foods and pasta are all examples of refined carbs that are often deficient in nutrients.
In place of refined grains, opt for whole-grain foods such as quinoa and sorghum, which can be enjoyed in moderation.
7. Set a Sleep Schedule
In addition to making changes to your diet and exercise routine, getting enough sleep each night is an important consideration for losing arm fat.
Numerous researches have shown that sleep has an important role to play in the regulation of hunger and the promotion of weight loss.
According to one study, even one night of sleep deprivation increased hunger and raised levels of the appetite-stimulating hormone ghrelin in nine men.
Participants in another small study who slept 5.5 hours per night lost 55 percent less weight than those who slept more than that. In addition, they lost 60% more lean body mass than those who slept 8.5 hours per night per night.
Keep your sleep schedule consistent by going to bed at the same time each night and avoiding distractions before bed. Also, limit your exposure to stimulants such as nicotine and caffeine.
8. Stay Hydrated
When it comes to getting rid of arm fat, drinking a lot of water is essential.
Some studies have shown that drinking water with meals may help people feel fuller and eat less overall, which could help them lose weight.
The consumption of 16.9 ounces (500 ml) of water for 30–40 minutes has been shown to increase the metabolic rate by 30 percent, according to a study.
However, make sure to drink water, tea, or other sugar-free beverages instead of soda or juice.
When these high-calorie beverages are consume on a regular basis, the extra calories can quickly add up, which could lead to weight gain.
9. Do Bodyweight Exercises
If you don’t have access to a gym or don’t have enough time to work out at the gym, strengthening your arms with bodyweight exercises is an excellent alternative.
Using your own body as a form of resistance, you can build muscle mass and strength through bodyweight exercises.
It’s not only convenient and cost-effective, but it can also yield impressive results.
As an example, a study of 23 men found that callisthenics, which is a form of exercise that does not require the use of gym equipment, was effective in increasing upper-body strength.
If you’re looking to build muscle and tone your arms, try doing upper-body exercises like tricep dips, planks, and pushups.
The Bottom Line
There are many ways to lose arm fat, despite the fact that spot reduction may be ineffective. Maintaining a healthy diet and exercising regularly can also help you maintain a healthy body composition. It’s possible to lose weight and get rid of excess arm fat with just a few small adjustments to your daily routine.