It is possible to reduce arm fat through weight loss and cardio exercises. It can be difficult to lose stubborn body fat, especially if it is concentrated in one area of your body.
Many people consider the arms to be a problem area and seek ways to reduce arm fat. There are many ways to tone and slim your arms.
These are 9 ways you can reduce arm fat and promote weight loss.
1. Focus on overall weight loss.
Spot reduction refers to a technique that targets specific areas of the body, such as your arms.
Spot reduction is a popular method in the fitness industry. However, most studies have shown it to be ineffective.
A 12-week resistance training program that only used the non-dominant arm resulted in an increase in overall fat loss but little effect on specific areas. This was according to a study of 104 participants.
A 12-week study also found that resistance training with a single leg was effective in reducing overall body fat but not the body fat of the leg being trained.
It’s better to concentrate on weight loss overall and to use exercise for muscle tone than on fat loss.
2. Start lifting weights.
Resistance training is an exercise that uses resistance to increase strength and muscle mass.
Lifting weights can be a common example. Although it won’t cause weight loss in your arms, it can increase fat loss overall and tone your arms for a slimmer appearance.
A 12-week study of 28 types 2 diabetic women showed that resistance training at low intensity resulted in total fat loss and increased muscle mass.
A second study of 109 participants found that resistance training combined with aerobic exercise was more effective in increasing lean body mass than aerobic exercises alone.
Lean mass can increase metabolism and reduce the number of calories consumed at rest during the day.
You can tone your arms and increase muscle mass with exercises like bicep curls and overhead tricep extensions.
3. Increase your fiber intake.
You can boost your weight loss by adding a few more fiber servings to your diet.
Slower fiber moves through your digestive system. This increases the time it takes for your stomach to empty and makes you feel fuller longer.
One study of 252 women found that each gram of dietary fiber consumed was associated with 0.25 g less body fat and 0.25 lb (0.25 kg) more body weight over the course of 20 months.
Another study found that increasing daily fiber intake by 14g for four months led to a 10% decrease in total calories and 4.2 lbs (1.9 kg) weight loss.
You can enjoy fruits, vegetables, whole grains, and nuts as part of a healthy diet.
4. Get more protein in your diet.
Another way to curb your cravings is to increase your protein intake. This can help you lose excess body fat and weight management.
A study of 20 young women showed that eating a high-protein breakfast decreased hunger, increased fullness, and reduced levels of ghrelin (a hormone that stimulates hunger).
A small study found that eating more quality protein at meals is associated with lower belly fat. This suggests that a high-protein diet can help increase body composition and fat loss.
High-protein foods such as meat, fish, seafood, eggs, legumes and dairy products can all help you shed arm fat quickly.
5. Get more cardio.
Cardio is a form of exercise that targets increasing your heart rate in order to burn calories. Cardio is an important part of losing arm fat.
Research shows that cardio can be a successful strategy to lose weight and increase lean body mass.
One study of 141 participants showed that 40 minutes of cardio combined with a weight-management program led to a 9% drop in body weight within six months.
Cardio is recommended at least 20-40 minutes per day and 150-300 minutes every week.
You can achieve your cardio goals by running, cycling, rowing and swimming.
6. Reduce refined carbs.
Refined carbs are carbs that have been processed to make them less rich in key vitamins and minerals.
Refined carbs tend to be high in calories, but low in fiber. This can lead to increased blood sugar levels and hunger.
Consuming whole grains is associated with lower body fat and weight gain, but eating more refined grains has been shown to increase body fat.
Refined carbs are foods that lack nutrients such as white bread, pasta, breakfast cereals and other prepackaged ingredients.
Choose whole-grain foods such as quinoa and buckwheat. Enjoy in moderation.
7. Create a sleep schedule.
For arm fat loss, it is important to get enough sleep every night.
Numerous studies have shown that sleep can increase weight loss.
One study of nine men showed that a single night of sleep deprivation resulted in increased hunger and higher levels ghrelin (a hormone that stimulates appetite).
A small study found that those who slept for 5.5 hours per night lost 55% more weight. They also lost 60% more body weight than those who slept for 8.5 hours each night.
You can set a regular sleeping schedule. This means that you go to bed at the same hour every day, avoid distractions, and minimize your exposure to stimulants such as nicotine and caffeine.
8. Keep hydrated.
It is important to drink lots of water every day if you want to lose arm fat.
Research suggests that water with meals can increase feelings of fullness, decrease calories and reduce the amount of food consumed.
Drinking water may temporarily boost metabolism. One study found that drinking 16.9 ounces (550 ml) of it increased metabolic rate by 30% over 30-40 minutes.
Be sure to choose water, tea, and other unsweetened beverages such as soda, juice, or soda.
Consuming these high-calorie drinks regularly can cause additional calories to build up quickly and could lead to weight gain.
9. Do bodyweight exercises.
You can tone your arms and look slimmer if you don’t have the time or access to a gym.
To build muscle mass and strength, you can use your body weight to resistance train.
It is both convenient and affordable, but it can also deliver some impressive results.
One study of 23 men showed that calisthenics, a exercise that requires minimal equipment, was effective in increasing upper body strength.
To tone your arms and build muscle strength, do some upper-body exercises such as tricep dips and planks next time you exercise.
The bottom line
Research shows spot reduction is not effective, but there are many strategies you can use to reduce arm fat.
You can regulate your body composition by changing your diet and living a healthy life.
These changes can help you lose weight and your unwanted arm fat by being a part of your daily life.