How to Lose Arm Fat? 10 Ways to Lose Arm Fat - Choice Diets

How to Lose Arm Fat? 10 Ways to Lose Arm Fat

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How to Lose Arm Fat: X Ways to Lose Arm Fat

Gone are the days when people would hit the gym to lose arm fat. If arm fat bothers you, you can shed it at home with a few tips.

But before you look for ways to reduce arm fat, you should know what’s causing fat accumulation. Once you identify the reason, losing arm fat through tips and exercises will become convenient.

Keep reading to know more:

  • Causes of Fat Accumulation in The Arm
  • Exercises to Lose Arm Fat
  • And much, much more!

Causes of Fat Accumulation in The Arm

The accumulation of fat takes place in women more than in men. It’s because men burn more calories than women. Secondly, men store fat in the visceral area, whereas women store it in the arms and thighs. To find out more causes of fat storage in arms, read below!

  • Genetics: Every human’s body is made according to its genetics. It’s the genes that lead to fat storage in the upper arms. Most importantly, no matter how many workouts you do, it’s challenging to shed pounds from a specific spot.
  • Hormones: People blame drops in estrogen levels for arm fat, but it’s not like that. A plummet in testosterone can result in fat accumulation in the upper arms. Not to mention, women also contain T-cells.
  • Ageing: When you age, many changes occur in a woman’s body, such as menopause. Menopause causes a decline in T-cells that causes flabby arms.
  • Other factors include lack of sleep, unhealthy eating habits and laziness, and other causes of arm fat.

Related: How To Lose Weight While Working From Home?

Ways to Lose Arm Fat

How to Lose Arm Fat: X Ways to Lose Arm Fat

Here are some of the ways to lose arm fat.

  • Up Water Intake

Water is essential for staying hydrated and can keep you full. Sometimes, people mistake the need for water for hunger and eat food. This results in weight gain.

Drinking water can also elevate metabolism. In a review, drinking 500ml of water can enhance the metabolic rate by 30% for up to 40 minutes. 

Another study suggests the intake of water with meals can promote satiety and prevent you from overeating.

  • Add Protein

Protein is an essential macronutrient; you can consume it from meat, fish, chicken, and plant sources. 

The consumption of protein-rich food helps in increasing satiety by digesting the food at a slow pace. It suppresses ghrelin, a hunger-producing hormone that signals the brain for food when the stomach empties.

Suppressing ghrelin prevents you from overeating, and you don’t gain weight. So, incorporate protein into your diet and stay healthy!

  • Add Fiber

Fibre is a type of plant carbohydrate that passes through the body undigested. It helps reduce the risk of heart disease, promote blood sugar levels and keep you full. 

Consuming this will keep you full, and you won’t snack unnecessarily. You can obtain fibre from broccoli, avocado, whole grains, berries, and beans.

  • Avoid Refined Sugars

Eating foods high in sugar, carbs, and fats builds muscle fat. You should avoid such food items and shift to ones that contain more protein and fibre. 

Even though fats play an essential role in the human body and help protect body organs, overconsuming fat-rich items can accumulate fats in the muscles or any other body region.

Avoiding foods like fries, sweets, and soft drinks will prevent you from fat build-up in the body and shift you to a more healthy lifestyle.

  • Focus On Overallbody Weight

Shedding pounds from a specific spot is a challenging job to do. You will have to reduce overall body weight to shed arm fat.

According to research, resistance training focusing on one spot, i.e., the leg, didn’t help with leg fat loss. Instead, it helped in overall body fat reduction despite the portion.

  • Fix Your Sleep Cycle

When you work out, your body releases adrenaline and cortisol, which offer energy while exercising. When you overtrain your body, it results in an imbalance of these two hormones in the body, due to which you can’t sleep.

Another thing that happens when you can’t sleep is the release of the hunger hormone, i.e., ghrelin. Staying up late at night can make you hungry, and consequently, you eat unhealthy food.

A study shows that subjects awake till late at night felt hungry and had increased ghrelin levels.

So, try not to overtrain so there’s a balance between hormones in the body, and you can sleep on time. When you sleep on time, you will neither feel hungry nor gain weight. 

Related: Top 10 Best Bodybuilding Exercises


Exercise For Shedding Arm Fat

Combining a healthy diet, good sleep, and other factors with exercise can help shed stubborn fat from your arms. If you’re wondering which practices are those, read below.

  • Bicep Curls: Bicep curls are a great way to tone your arms. They not only burn arm fat but also help reduce calories by up to 5-10%.

Note: Doing 1-2 sets of 15 reps will help tone your arms.

  • Tricep Curls: About tricep curls won’t help in spot reduction but will assist in building stronger muscles. The stronger muscles increase metabolism and help with fat loss.

Note: Several 12 sets will be enough to work on arms.

  • Push-Ups: It’s a great way to reduce arm fat. Push-ups are a form and cardio; you can do them on your hands and knees in a balance. They are effective in losing arm fat.

Note: You can perform three sets of 20 reps daily to lose arm fat effectively.

  • Arm Circles: Arm circles are a type of warm-up you can do before performing an intense activity, and doing arm circles targets your biceps, triceps, back and shoulder. Practising this exercise can also help with arm fat reduction.

Note: Performing 40-50 arm circles will be enough!

  • Other Workouts: Other exercises include chest presses, dips, weightlifting, scissors, etc.

Related: How can I make my strength training more effective?


Spot fat reduction is a strenuous task, and you can achieve it only if you combine a healthy diet, lifestyle, exercise and stay consistent. If you want to lose arm fat, following the tips above will help tone your arms. Until then, happy reading!

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