It can be fun to show off your hard work from arm days in a tank top or a short-sleeve tee. But if your arm definition isn’t quite where you want it to be despite regular workouts, it’s understandable to wonder how to lose arm fat.
The reality is that without surgery, you can’t decide which areas of your body shed pounds. This implies that there isn't a guaranteed way to burn fat exclusively from your arms.
However, it is It might be possible to reduce arm fat, but this also implies that you'll have to shed pounds throughout your entire body as well. Considering this, we consulted with several fitness professionals, nutritionists, and a weight loss physician for insights on how to eliminate arm fat.
Meet the experts Shana Maleeff, M.A., R.D.; Caroline Grainger, an ISSA-certified personal trainer with FitnessTrainer Online Personal Trainers ; Megan Johnson McCullough , Ed.D., Certified Fitness Trainer; Ramona Braganza , celebrity fitness trainer; Daniel Saltos , a certified personal trainer and the founder of Train with Danny ; Jessica Cording, M.S., R.D., who wrote The Small Guide for Transformative Ideas: 50 Healthier Practices for Handling Stress and Anxiety ; Keri Gans, R.D., who wrote The Small Change Diet ; Kunal Shah, Dr. M.D., who serves as an assistant professor within the endocrinology department at the Rutgers Robert Wood Johnson Medical School.
Here’s what they shared.
What is arm fat?
Not all fats are alike. "Various kinds of fat exist," clarifies Kunal Shah, Dr. M.D., an assistant professor in the Division of Endocrinology at the Rutgers Robert Wood Johnson Medical School, states, "The type of fat we're most concerned about is visceral fat, which is primarily found in the abdominal region."
Typically, excess weight in your arms isn't visceral fat; this is why doctors generally aren't concerned about having more fatty tissue in your arms compared to someone else. "The extra fat in your arms tends to be subcutaneous," explains Dr. Shah. "This type of fat resides beneath both the muscles and the skin." It appears throughout your limbs as well.
Although Dr. Shah indicates that arm fat is "not typically considered harmful," it still poses some concerns. linked with an increased likelihood of experiencing metabolic syndrome, a cluster of factors that elevate your chances of coronary heart disease and stroke.
However, each person is unique, and some individuals simply tend to accumulate more fatty tissue around their arms compared to others.
Why can't you choose which areas of your body will lose fat?
Sadly, you cannot decide which areas of your body will shed fat, including your arms. According to Dr. Shah, the way fat distributes across your physique largely depends on genetic factors.
"To an extent, hormones might play a role too," he notes. Actually, Dr. Shah points out that women could be more prone to having arm fat compared to men.
According to Dr. Shah, much like you cannot choose where you accumulate fat on your body, you similarly can't pick which areas will shed fat first. Therefore, if your aim is to reduce arm fat, it's very probable that you'll have to decrease overall body fat levels.
Why does your upper-arm area gain fat?
Since women tend to have lower testosterone levels than men, building muscle can be a more extensive process. “Couple this with stress, poor diet, lack of sleep, weight fluctuations due to pregnancies and/or menopause, and genetics—these things are a recipe for fat to make a home in the arms,” says Megan Johnson McCullough , Ed.D, certified fitness trainer.
There’s a strong a hormonal aspect related to fat accumulation This is why many women might notice excess fat accumulation in their arms. "Biological gender traits significantly influence how and where your body deposits fat, with arm fat being more prevalent in women compared to men," explains Caroline Grainger, an ISSA-certified personal trainer. FitnessTrainer Online Personal Trainers .
How much time is required to reduce flabby arms?
Initially, fat serves as a crucial nutrient required by our bodies. "Each cell within your body contains a portion of it, and it is vital for functions such as maintaining a healthy metabolic rate, regulating body temperature, and safeguarding your organs from harm," according to Grainger. Additionally, Lacking sufficient body fat might pose a health problem. because enough body fat keeps the body warm, protects vital organs, and helps with cholesterol levels and heart function, Maleeff adds.
Maintaining a healthy weight can help your body function better and protect you against various diseases, and you can do this by finding the right balance between your diet and caloric needs. How long it takes to lose excess fat depends on consistency, diligence to lifestyle change, genetics, weight loss, and the amount and type of exercise.
“The typical person can lose fat in 4 to 6 weeks following a specific training and diet regimen,” McCullough says. “More output of calories than input over this duration will lead to results.”
So, what’s the best way to lose arm fat?
Several specialists agree that the most effective method for reducing arm fat involves adopting a comprehensive weight-loss plan that includes a nutritious diet, strength training, and positive life habits. "Your body decides where it deposits fat and sheds pounds," explains Maleeff, adding that these aspects cannot be influenced. Additionally, there isn't any specific workout or eating regimen designed to target fat reduction exclusively in one part of your body. Nonetheless, making wiser health decisions can help lower total body fat levels and boost muscle density.
Evenly distributed healthy weight loss occurs at a pace of roughly half a pound to two pounds each week," explains Maleeff. To specifically address arm fat, Grainger suggests focusing on reducing your total body weight and decreasing your overall body fat percentage.
Despite not being fond of exercise, there are several methods you can use to reduce the size of your arms.
1. Adopt a low-calorie diet
For weight loss, you must consume and drink fewer calories than what you expend. The calories—units of energy—you use daily cover maintaining basic bodily functions when resting (resting energy expenditure), processing and breaking down food (thermic effect of food), and being physically active (activity energy expenditure). When you supply your body with fewer calories than required for these three processes, you create a caloric shortfall, potentially leading to weight reduction. Consult your doctor or registered dietitian nutritionist (RDN) to find out precisely how many calories you ought to intake and burn each day.
2. Reduce consumption of processed sugars
Although sugary drinks and cookies are so tasty, a diet high in refined sugar can contribute to prolonged elevated blood sugar and insulin resistance , which is linked to weight gain and excess body fat.
“Steering clear of fatty foods, processed items, refined sugars, and an excess of low-nutrient carbs can enhance your metabolic rate for reducing arm fat,” explains McCullough. Opt instead for lean proteins, fresh produce like fruits and vegetables, and whole grains in your diet. As Maleeff suggests, "A helpful guideline is to make sure your meal consists of about 40 percent carbs, 30 percent protein, and 30 percent fats."
3. Stock up on fiber
Incorporating additional fiber into your meals can keep you feeling full for extended periods, which may reduce unnecessary snacking during the day. Foods rich in fiber aid in weight management as they decelerate digestion and contribute to maintaining steady blood glucose levels, according to Maleeff. You might want to include broccoli, legumes, blueberries, avocados, apples, and whole grains in your regular diet since these options are abundant in fiber. (And let’s not forget—they taste great too!)
4. Do HIIT workouts
“The best way to lose arm fat is to replace it with muscle tissue,” says Ramona Braganza , celebrity fitness trainer. Building muscles will allow the body to become more efficient at keeping fat storage down as the energy that fat provides fuels the muscle tissue even while the body sleeps.
HIIT workouts allow you to burn a lot of calories in a short amount of time while building muscle. Try cycling through circuits with moves like burpees, jumping jacks, jump squats, high knees, and mountain climbers for efficient results.
5. Squeeze in some cardio
Cardiovascular exercise is another way to lose weight. Long walks, running, bicycling, swimming, and rowing are excellent choices. Although the amount of calories each person will burn during any given day varies, Daniel Saltos , certified personal trainer and founder of Train with Danny , says that walking It can torch between 300 to 500 calories per hour—and running can do the same in roughly half that duration.
You might also seek out small chances during your day to add extra steps, such as choosing distant parking spots at the supermarket, opting to stand at your workstation, or climbing staircases rather than using elevators. "These changes can significantly increase the number of calories burned," he notes.
6. Drink more water
One of the least considered aspects of shedding pounds is hydration, according to Maleeff. She points out, "Dehydration may hinder your metabolic rate." Furthermore, she notes, "It’s crucial to consume adequate amounts of water not only to maintain an effective metabolism but also to help manage hunger pangs which might actually be signs of dehydration masquerading as appetite."
Even just 3% dehydration can cause significant disruption to vital bodily functions like metabolic regulation and digestion, which operate best when functioning optimally, according to Branganza.
Dr. Shah emphasizes that maintaining hydration plays a crucial role in supporting your skin health. He explains, "Although often overlooked, being properly hydrated and keeping your skin cared for can contribute to firmer-looking skin." According to him, arm fat tends to be more noticeable when our skin appears loose and dehydrated.
In general, the National Academy of Sciences, Engineering, and Medicine suggest that women get a total of about 2.7 liters of fluid and men get about 3.7 liters daily. And it doesn’t have to include only water. Whole, nutrient foods and beverages count towards your fluid intake. Try a motivational water bottle to get better hydration!
7. Get better sleep
Getting additional rest may aid in shedding pounds. As Braganza points out, "Insufficient sleep causes a surge in cortisol levels, prompting your body to retain energy rather than expend it." Moreover, lacking adequate sleep can lead to similar effects. decrease the quantity of fat that is burnt during nighttime .
A study published in BMJ Open Sports & Exercise Medicine discovered that people sleeping fewer than 7 hours each night were more likely to develop obesity (the research additionally examined BMI This contentious health indicator highlighted a significant hormonal link to weight management. Inadequate sleep resulted in increased concentrations of ghrelin (a stomach hormone that stimulates appetite), enhanced sodium retention, and higher levels of inflammation markers. Additionally, it caused reduced amounts of leptin (the hormone responsible for suppressing hunger) and diminished insulin sensitivity.
Lack of sleep may also intensify cravings. According to Maleeff, "When we don't get enough rest, our food selections often become less healthy, with a tendency towards salty and sugary items."
8. Do not cut corners with your protein intake
Protein can make you feel full for extended periods and provides the energy your muscles require to remain robust and healthy, according toJessica Cording, M.S., R.D., who authored "The Little Book of Cleanse." The Small Handbook of Game Changers: 50 Healthy Practices for Handling Stress and Anxiety .
Research has discovered that keeping up adequate protein consumption during weight loss reduces the chance of losing lean muscle mass—thus potentially supporting a healthy metabolic rate.
Each person's protein requirements vary somewhat. Even though the recommended daily allowance For proteins, the recommendation remains at 0.8 grams per kilogram, a figure that has not been altered for over thirty years. Researchers now say that most people—especially those who are active—need 1.2 to 1.5 grams per kilogram to support good tissue growth.
You’re probably familiar with protein on some level, but just in case: Some of your best sources of protein are meat, legumes, eggs, and dairy products, Cording says.
9. Try strength training
Braganza suggests incorporating strength training to reduce arm fat and develop muscles. She explains, "Although bodyweight exercises have their advantages too, they tend to be less efficient when it comes to building muscle mass. To stimulate muscle growth, the muscle fibers typically need to undergo tearing and recovery, which generally involves using heavier weights."
Cording concurs. She states, "When I work with clients aiming to tone specific areas, we emphasize proper nutrition alongside strength training. Our bodies react uniquely to different forms of exercise. By concentrating more on building strength, improvements can be achieved."
Braganza recommends focusing on the muscles in your arms, such as the biceps, triceps, and shoulder (deltoid) muscles. Exercises like push-ups, chin-ups, chest presses, bicep curls, triceps extensions, and lateral raises can effectively sculpt these areas.
10. Consume a well-balanced meal.
It may seem straightforward, but proper nutrition plays a crucial role in providing the necessary fuel for your workouts and maintaining overall health, according to Keri Gans, R.D., the author of "The Small Change Diet." The Small Change Diet . "As suggested, an all-around nutritious eating plan should incorporate greater amounts of plant-based items, low-fat protein sources, and beneficial fats," she states.
To break it down even further, Cording suggests trying to have a mix of fiber, fat, and protein at every meal and snack. That can mean having things like grilled tuna with an arsenal of vegetables and quinoa, or a snack of an apple and peanut butter.
Can Ozempic help you lose arm fat?
If you're not acquainted with it, Ozempic is a prescription medication primarily intended for managing type 2 diabetes; however, it has also been utilized off-label as an aid for losing weight. According to Dr. Shah, starting treatment with either Ozempic or its related drug Wegovy might assist in reducing arm fat, although these medications aren’t explicitly formulated for this purpose.
If you're considering taking medication for weight loss, it's crucial to start with a discussion with a healthcare provider to determine if you meet the criteria. Such drugs are intended primarily for specific individuals, so unless you have obesity or struggle with controlling your blood sugar due to type 2 diabetes, these medicines might not suit you well.
Making suitable changes to your diet and physical activity, along with or without medications, can definitely assist you in shedding pounds all over," explains Dr. Shah. However, as before, it's crucial to discuss with your physician the advantages and disadvantages of taking medication such as Ozempic—this shouldn't be solely for reducing fat in your upper arms.
The bottom line
In general, shedding pounds boils down to following a nutritious meal plan, getting sufficient physical activity, and adopting a wholesome way of life. It’s perfectly natural to have extra fat around your arms. Should you wish to gain deeper insights into reducing weight, seek advice from a medical practitioner who can recommend a suitable regimen tailored to your specific body composition, chronological age, daily habits, and personal aspirations.
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