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How To Get Rid Of Arm Fat?

Shedding arm fat could be challenging as it concerns a specific area. Fat accumulation in your arms is common, and looking for ways to slim and tone down your arms is highly frustrating.

It’s not necessarily unhealthy to have flabby arms. Some amount of fat is required by your body to cushion and insulate your organs for proper temperature control.

While spot reduction may not necessarily work for you, focusing on living an active lifestyle and

following good nutrition habits may help.

Getting rid of arm fat may require some time and consistency. There are some simple measures that you can add to your daily routine to help reduce fat around your arms.

This article highlights some of the best ways to help you lose arm fat. It also mentions various reasons behind arm fat accumulation and some muscle training exercises to eliminate it.

Understanding Arm Fat

Arm fat is the excess fat stored in the upper forearms. It is considered subcutaneous fat and is less concerning to overall health than excess visceral fat.

Having some fat in your arms could be healthy. However, excess arm fat could be a marker of overall body fat percentage and a risk factor for metabolic disorders like fatty liver, type 2 diabetes, and more.

Therefore, reducing arm fat through lifestyle changes, such as a nutritious diet and daily exercise, could have positive health implications like losing excess fat around your arms and overall weight loss.

9 Best Ways To Reduce Arm Fat

  1. Drink Enough Water

    Drinking water may promote feelings of fullness and decrease food intake. Consuming water with meals could reduce the total amount of food and calories consumed. You could better control your appetite and avoid overeating by staying hydrated.

    One study showed that drinking 16.9 ounces (500 ml) of water could increase the metabolic rate by 30% for 30-40 minutes. It may help boost your metabolism and enhance your body’s ability to burn calories, including arm fat.

  2. Focus On Overall Weight Loss

    Focusing on losing weight by targeting a specific area may be less effective. Research has shown that resistance training programs focusing on a particular area may increase overall fat loss but have little impact on the exercise area.

    As per a study, 104 participants found that completing a 12-week resistance training program with just the non-dominant arm resulted in overall fat loss but did not significantly reduce arm fat.

    Therefore, you should focus on reducing arm fat by targeting overall weight loss through cardio exercises, strength training, and a healthy diet.

  3. Perform Bodyweight Exercise

    Bodyweight exercises like bench dips or pushups help develop muscles and tone your arms. In a study of 23 men, researchers found that calisthenics, which involves minimal use of gym equipment, was effective at increasing upper body strength.

    Some of the bodyweight exercises may include:

    • Tricep dips
    • Plank
    • Pushups
    • Bar dips
    • Shadow boxing
  4. Consume More Fiber

    Increasing your fiber intake could help in losing arm fat.

    It provides a feeling of fullness, reducing calorie intake. Adding fiber to your meals could control your appetite and prevent overeating.

    According to N C Howarth, E Saltzman, and S B Roberts, consuming more fiber daily could help lower overall calorie intake and may support weight loss. Some good fiber sources may include broccoli, chia seeds, lentils, and whole grains.

  5. Eat A Protein Rich Diet

    A protein-rich diet may help you lose arm fat by controlling cravings and your appetite. A study showed that consuming a high-protein breakfast reduced hunger, increased feelings of fullness, and decreased ghrelin levels, the hormone that stimulates hunger.

    Consuming protein may help reduce belly fat accumulation. Thus, it can enhance your body composition, increase muscle mass, and promote overall fat loss.

    Including protein-rich foods such as meat, poultry, seafood, legumes, eggs, and dairy products in your diet could contribute to toning your arms and achieving a slimmer appearance.

  6. Cardio Exercise

    Cardio exercises could focus on elevating your heart rate to burn calories and support arm fat loss.

    As per a study, doing 40 minutes of cardio thrice weekly with a weight management program could contribute to decreasing body weight in six months.

    Aiming for at least 20-40 minutes daily or between 150-300 minutes each week could meet the recommended cardio guidelines and support your daily cardio goals.

  7. Try Weightlifting

    Resistance training may help build muscle mass and increase strength. It could boost your metabolism and increase burned calories throughout the day, helping you lose fat more efficiently.

    Lifting weight may help in developing muscle mass and improve muscle tone. It can sculpt and shape your arms, giving them a more defined appearance.

    You can target your arm muscles and promote muscle growth using bicep curls, extensions, overhead presses, and upright rows. As you gain muscle, your arms could become more defined and toned.

  8. Say No To Refined Carbohydrates

    Refined carbs are processed carbs that are lower in several vital vitamins and minerals. These carbs contain high calories but low fiber, which might cause blood sugar levels to increase rapidly and result in hunger.

    Avoid eating white bread, pasta, or other packaged food sources. Choose whole-grain foods like quinoa, buckwheat, barley, oats, and sorghum, which could help reduce calorie intake, prevent weight gain, and eliminate arm fat.

  9. Getting Enough Sleep

    Getting enough sleep each night is crucial for reducing arm fat and achieving your weight loss aims. Sleep is essential in regulating appetite and supporting weight loss.

    Research has found that people who slept for only 5.5 hours each night lost 55% less weight and 60% more lean body mass than those who slept for 8.5 hours every night.

    Sleep deprivation could increase appetite and stimulate appetite, leading to overeating and weight gain.

    Avoiding distractions before bed, such as electronic devices and stimulating activities, may help promote better sleep quality. Minimizing your exposure to stimulants like nicotine and caffeine in the evening could also support a restful night’s sleep.

Causes of Excess Arm Fat

Excess arm fat can be attributed to various factors,

  • Weight Gain: Excess weight gain might be caused by consuming more calories, causing excess fat accumulation in the arms.
  • Weight Loss Causes Loose Skin: Significant weight loss can result in sagging skin, creating the appearance of “bat wings” in the underarm area.
  • Genetic Predisposition: Genetics could be essential in arm fat storage. Some people may be genetically predisposed to store fat in their arms, making losing weight in this area more challenging.
  • Aging: The skin loses elasticity as you age, resulting in certain body areas, such as the arms, sagging. It could happen due to the skin’s breakdown of elastin fibers, causing the skin to stretch and sag.

Best Exercise To Reduce Arm Fat

  1. Arm Circles

    You can target and strengthen your upper arms’ biceps and triceps muscles by adding arm circles into your exercise routine. This exercise could help tighten flabby skin and reduce excess body fat for more sculpted and toned arms.

    To perform arm circles, follow the below steps:

    1. Start by standing up straight with your feet shoulder-width apart.
    2. Extend your arms straight out to the sides of your body, keeping them parallel to the ground.
    3. Slowly rotate your arms from the shoulders in a circular motion, keeping your arms straight and elbows locked.
    4. Repeat this movement ten to twenty times, changing direction halfway through each set of circles.
  2. Bicep Curls

    Bicep curls are an effective weight-training exercise that could help strengthen and tone the muscles in your upper arms, leading to a more sculpted and defined appearance.

    Here’s how to perform bicep curls:

    1. Choose an appropriate set of dumbbells.
    2. Pick a suitable weight to keep proper form throughout the exercise.
    3. Stand with your feet apart and a dumbbell in each hand.
    4. Keep your arms by your sides, your shoulders relaxed, and your palms facing forward.
    5. Bend your arms at the elbows and gradually lift both dumbbells toward your shoulders.
    6. Keep your elbows tucked into your sides and focus on contracting your bicep muscles. Pause at the top, squeezing your biceps briefly.
    7. Lower the dumbbells back slowly down to their initial position while maintaining balance throughout the entire range of motion.
  3. Triceps Dips

    Tricep dips may help reduce the appearance of bat wings and tighten the skin on the upper arms. To perform triceps dips, follow the below steps:

    1. Choose a sturdy surface, such as a bench or chair, and stand before it.
    2. Bend your knees and lean back until your hands rest on the surface behind you, gripping it firmly with your fingers.
    3. Shuffle your feet forward until your legs are straight, with most of your weight resting on your hands.
    4. Lower your body down by bending your arms at the elbows.
    5. Pause for a second when your upper arms are parallel to the ground, and then use your triceps to push your body back to the starting position.
    6. Maintain proper form throughout the exercise, and keep your core engaged and your elbows close to your body.
  4. Pushups

    Pushups are strength training exercises that may strengthen your upper body, including your arms.

    Here’s how to do them:

    1. Start on all fours with your hands spread slightly wider than your shoulders.
    2. Extend your legs backward until your feet are hip-width apart and your weight rests equally on your hands and toes. Keep a slight bend in your elbows to prevent locking your arms as you do this.
    3. In this high plank position, tighten your core by engaging abdominal muscles.
    4. Inhale as you bend the arms at the elbows and slowly lower the body toward the floor, keeping your torso strong and rigid.
    5. When your elbows are at a 90-degree angle, exhale and use your arm strength to push your body back into the high plank position.

Also See: Why Does My Stomach Hurt When I Wake Up? 13 Possible Causes

Frequently Asked Questions

  • Can Spot Reduction Exercises Specifically Target Arm Fat?
    Spot reduction exercises cannot specifically target arm fat. Overall, body fat loss is necessary to reduce arm fat. Strength training with weights may improve arm muscle appearance and definition. At the same time, cardiovascular exercise helps burn fat and calories, including arm fat.
  • How Does Fiber Intake Affect Arm Fat Reduction?
    Fiber intake plays a role in weight loss, but its impact on arm fat reduction is unclear. While increasing fiber intake can aid in weight loss, focusing on a combination of diet, exercise, and overall fat loss is best for effective arm fat reduction.
  • Does Protein Intake Play a Role in Reducing Arm Fat?
    Protein intake plays a role in reducing arm fat by promoting muscle building and fat loss. Including high-protein foods such as meat, poultry, seafood, legumes, eggs, and dairy products in your diet can aid in achieving toned arms.
  • What Is the Best Type of Cardio Exercise for Getting Rid of Arm Fat?
    Cardio exercises like jogging, swimming, cycling, or dancing could elevate your heart rate and burn calories. Consistency and pairing it with a balanced diet are essential for optimal results.
  • What Are Some Exercises to Perform at Home for Arm Fat Loss?
    There are several home exercises that you could implement to reduce arm fat, such as chair dips, pushups, arm circles, and inch worms.


Fat around the arms is common, but reducing arm fat is possible with the right approach. Following a nutritious diet and adhering to a consistent exercise routine might induce fat loss, including in your arms.

However, knowing your body’s weight management needs and how they respond to your food intake and physical activities is essential.

Spot reduction is of no significance when aiming to reduce arm fat. Therefore, implementing simple methods like proper diet, nutrition, and exercise in your routine and sticking with them can help you achieve your desired physique.

  • The information in this article is for informational purposes only and should not be considered as medical advice.
  • It is not recommended to disregard/delay seeking professional medical advice or treatment because of what you read or accessed through this review.
  • The results may vary from individual to individual.
  • Consult your doctor for any underlying medical conditions or if you are on any prescribed medicines before trying any tips or measures.
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