How to Lose Arm Fat Effectively
Published May 1, 2023
How many times have you looked at yourself in the mirror and exclaimed, “Why are my arms so big?”.
While arm fat may not have any health consequences, it can be a major insecurity for most of us. It prevents us from wearing certain types of dresses or posing sideways when taking pictures.
It’s no wonder then that many of us can’t wait to get rid of those sagging layers of flab.
Unfortunately, like most excess fat in the body, arm fat can be very stubborn. You can go to the gym or go on a punishing diet and your arms will still be plumper than the rest of your body. But the good news is, it’s very much possible to reduce or totally get rid of excess arm fat.
If, like me, you’re also tired of dealing with chubby arms, then sit back and relax because you’re in the right place. In this post, we’ll explore what causes arm fat and the most effective ways of losing them.
Why Is It So Hard to Lose Arm Fat?
Unknown to many, our body stores fat in three ways: essential, subcutaneous, and visceral. Arm fats are made up of layers of subcutaneous fat deposits.
Subcutaneous fat refers to the fat cells that accumulate under the skin. It’s one of the most important types of fat in the body and performs many functions such as:
- padding for your muscles and bones
- storing energy
- regulating your body temperature
- connecting your skin to your muscles and bones
Because of this, subcutaneous fat can be very hard to lose. It performs a lot of functions so your body won’t easily get rid of it.
When you exercise or go on a diet, the first type of body fat that usually goes first is your visceral fat, not the subcutaneous fat. This is why, even if you’ve already lost some weight, your arm fat may remain unaffected.
What Causes Arm Fat?
There are different factors that can affect the fat deposits in your arms. This includes:
1. Weight Gain
This is one of the most common culprits behind arm fats. Obviously, when you gain weight, your arms will become plumper too, as with the rest of your body.
2. Genetics
Our genes determine where to store more fats in the body. So if your family, relatives, or ancestors have pudgy arms, then you’ll most likely have one too.
Unfortunately, if your arm fat is due to genetics, diet and exercise may only do so much.
3. Aging
As you know, our body shape changes as we age. That’s because, over the years, our body’s fat distribution changes.
Aging and reduced activity also cause decreased muscle mass in our arms. So the fat tends to sag, making it look more flabby.
4. Gender
According to studies, women tend to have lesser muscle mass in their arms than men. With less muscle to hold the fat, the arms appear plumper and less toned.
Best Ways to Lose Arm Fat
Contrary to what some influencers may tell you, there’s no way to singularly target arm fat. In general, loss of arm fat follows an overall reduction in your body weight.
That said, here are some of the most effective ways to get slender arms:
1. Cut back on refined carbs
Refined carbohydrates like those found in processed food increase our blood sugar levels and urge us to eat more. As such, it’s often linked to obesity and other weight-related diseases.
So instead of munching on sugary and processed foods, opt for whole foods like whole grains and unprocessed fruit, vegetables, and legumes.
2. Eat more protein
Protein is vital in muscle building. It also regulates certain hormones that boost your metabolism and control your appetite.
As such, adding more protein to your diet can help you lose weight and prevent weight gain. This ultimately leads to leaner arms.
3. Lift weights
While lifting weights cannot reduce arm fat, it can tone your biceps, making them look slimmer. It can also help you shed excess overall body weight which can lead to a reduction in arm fat too.
Make sure to consult with your chiropractor or a fitness professional before lifting weights. While it’s an effective way to lose weight, it can also hurt your back if not properly done.
4. Opt for fiber-rich foods
Fiber slows down the digestion process. This makes you feel fuller for longer and allows your body to digest your foods better. All these can help you lose weight leading to leaner biceps.
Some of the most common fiber-rich foods in your diet are:
- broccoli
- avocados
- apples
- beans
- dried fruits
- nuts
- berries
5. Do more cardio
Cardio exercises are effective for burning calories and losing excess weight. Studies even show that it can improve the hip-to-waist ratio, body mass index (BMI), and body fat percentage.
Even if you aren’t fond of the gym, there are a lot of cardio exercises you can do at home such as:
- jumping rope
- running in place
- squat jumps
- jumping jacks
If you’re a complete newbie, remember to take it easy. Start with less intense movements first before progressing to more difficult ones to allow your body to get used to physical activity.
6. Get more physical
Needless to say, a sedentary lifestyle is one of the main causes of obesity. So get out of your couch and start moving.
Even very subtle lifestyle changes can help a lot too. For instance, you can choose to take the stairs instead of the elevator. The American Council on Exercise estimates that a 130-pound person can burn up to 471 calories by climbing the stairs for an hour.
7. Get enough sleep
Did you know that your sleeping pattern can affect your weight too? According to studies, people who get too little sleep are more at risk of obesity than those who get 8 hours of sleep each day. So if you want to get more slender arms, make sure to get a full night’s sleep.
Other Ways to Make Your Arms Look Smaller
Diet and exercise may help you lose weight but they can take months and lots of effort. Plus, there’s no guarantee that your arms will look smaller afterward, especially if you’re going against genetics.
If you want to get slimmer arms faster, here are other options you can check out:
1. Arm Lift Procedure
Also known as brachioplasty, an arm lift is a procedure that removes extra skin and tissue from your upper arms. This not only makes them look smaller but more toned and sculpted too.
2. Fat Transfer
As the name suggests, fat transfer is a medical procedure that involves transplanting fat from your arms to other parts of your body.
It not only enhances the shape of your arms but also fixes scarring and other soft tissue problems.
Unlike arm lift, fat transfer is minimally invasive. Plus, it grafts fat that came from your own body so there’s less risk of any allergic reaction.
Though these medical procedures are generally safe, make sure to talk with your doctor first to see which one is best for you.
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About The Author
Judy Ponio is the lead author for Four Seasons Laser Center and several other prominent websites covering a variety of topics including law, health, nutrition, and more. Her passion for health and beauty trends helps her craft helpful articles that reach millions of people.
