19 Top Ways on How to Lose Arm Fat

Author: Margaret Dew

August 17th, 2018 6 min read

19 Top Ways on How to Lose Arm Fat

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You've realized that recently your arms are looking soft and flabby especially when you tried on your favorite strapless dress. Having some excess fat on your arms can cause you to be self-conscious about even thinking to show off your upper body for a second.

But it's not your fault!

The world isn't over. Although it isn't possible to specifically target an area on your body for fat loss, it is definitely possible to get that fat to creep away from you eventually! By making efforts to burn fat all over your body, you will be able to burn some of the fat in the areas you've been desperately trying to work on.

Here are 19 top ways including exercises on how to lose arm fat:

Eat Natural Foods


Eating foods in their natural form like eggs, whole grains, vegetables, fish, poultry, low fat dairy, lean meats as well as healthy fats like seeds, nuts, avocado, fruits and olive oil will help keep you full for longer periods of time and contain few calories. Doing this will ensure you don't end up overeating or mindless snacking especially on unhealthy or processed foods with plenty of fat-producing ingredients. So instead of snacking on chips and cookies substitute them with these options.

Related: 10 Fat Burning Juices Everyone Must Have for Quick Weight Loss

Try to also aim for foods with plenty of fiber in them as they are what contributes mostly to keeping you full longer--keeping your hunger signals at bay.

Eat Meals With Protein and Carbohydrates


Simply eat between 5 to 6 meals per day that include a serving of carbohydrates and protein. In addition, eating every 3 to 5 hours prevents spikes in your blood sugar levels that can result in increased hunger, causing you to overeat and encouraging weight gain.

Related: 7 Mistakes You’re Making on a Low-Carb Diet

An example meal containing both protein and carbohydrates is around 5oz of grilled salmon, 1/2 cup of whole grain pasta and 1 cup of green beans.

Related: Study: Protein Could Be Key to Weight Loss, Muscle Gain

Also, you can try reducing your diet by 500 calories a day which equates to 3500 calories per week. Doing so wil ensure that you lose one to two pounds of excess fat per week. Remember to focus on lean protein, fruit, vegetables and whole grains and eat foods that fill you up to avoid feeling hungry.

Perform Cardio Workouts


Try having 30 minutes of cardio workouts for 5 days a week to help burn off fat. You can jog on the treadmill, use the stair climber, ride a stationary bike, take a group fitness class and use the elliptical trainer. Switch up your cardio workouts frequently to keep your body guessing.

Avoid Certain Foods

Try to avoid processed foods that have little to no nutritional value and contain highly refined sugars, sodium, saturated fats and trans fats.

For you: How to Eat Chia Seeds: 10 Different Ways

Drink Water


It's important to drink water in place of other sugary, sweetened beverages since they will only increase your calorie intake for the day. Skip alcohol as well which they only offer empty calories. You don't want that beer belly anyway, right?

Try to aim for 3-6 liters of water per day.

Related: 10 Positive Benefits Drinking Enough Water Will Bring To Your Body

Eat From Smaller Plates

Eating from smaller plates will help you reduce your portion sizes, tricking your mind into making you feel like you're eating more when you're actually not!

Don't Skip Breakfast


Being consistent with having breakfast will ensure that your metabolism will get a jump start in the morning every day. It will also help kick start your day with effective energy.

Green Tea


Green tea has been long known to boost your metabolism, which promotes weight loss. But it doesn't stop there: A study was conducted in Shanghai, China which found that a group of people who were given 2 servings of green tea showed a decrease in fat.

Related: Want To Start Clean-Eating? Here Are 6 Ways To Start

Red Tea


Meanwhile, a recent popular program this year is Red Tea Detox. The program's creator is Liz Swann Miller, a professional naturopath and certified nutritionist that claims the program's approach is to detoxify your entire body, helping it burn excess pounds by switching from carbohydrate fat burning to high-octane burning. The Red Tea Detox program is based on over a decade of medical research focusing on the cleansing of toxins and all of the benefits that an African red tea offers.

Many people are finding success with the fat burning benefits it offers, so why should it not be included in the list?! Read more about the Red Tea Detox program!

Exercises to Lose Arm Fat


It's incredibly important that you try to workout the muscles on the arms. After all, you're here to find out how to lose arm fat, right? With that said, you need a good list of exercises that will be beneficial in helping you lose fat on arms.

Here are some examples of arm exercises to save you some of your precious time!

1. Bench/Chair Dips

2. Tricep Kickbacks

3. Push Ups

This exercise builds up upper-arm strength and your core:

4. Biceps Curl

5. Counter Push Ups

6. Scissors

7. One Arm Dumbbell Side Lateral Raise

8. Standing Half Moon Rotations

Something simple and sweet, yet very effective!

9. Arm Circles

This exercise targets your shoulders, triceps, and biceps:

10. Inverted Row

This exercise targets your biceps:

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