Do you choose your clothes based on how much of your arm shows? This post will tell you how to get rid of arm fat, and in the process, do a LOT of good for your body!
What Causes Fat In Arms?
Arm fat is often a result of excess fat in the body and is associated with metabolic syndrome in middle and and elderly adults. Chances are, your body has decided to store some excess fat under the skin – and it happens to be on your arms. It can also show up on your thighs and on the stomach.
Where Is The Hardest Place To Lose Fat?
Losing fat anywhere on the body takes work. I do think that losing belly fat is particularly challenging, especially if you have an issue with bloating. Feeling full and bloated only adds to the issue. I’ve written a post on how to lose belly bloat, so I suggest you take a look at that for 15 awesome tips to get you started.
Tips like staying away from processed foods – they’re full of trans fats – and avoiding hidden sugars are tangible ways to lose belly fat. Eat tasty and healthy foods like perfect avocado toast and roasted broccoli instead!
How To Get Rid Of Arm Fat
Here are some tips for how to get rid of arm fat.
Tip #1: Aim For Overall Weight Loss
The idea that you can spot treat a specific part of your body has not been supported in the research. Instead, per the research, it's helpful to focus on overall weight loss.
Work on improving what you eat and how much you move. Try steps, like counting your macros (it’s not difficult and I can even help you with that if you like.)
Tip #2: Increase Your Fiber Intake
If you’ve been following me for a while, you know that I’m a big fan of fiber-filled meals. Adding fiber to your diet means that you will be helping your digestive system work the way it should. Foods with fiber keep you feeling full longer.
Tip #3: Eat More Protein
Right alongside fiber is protein. Protein is a nutritional way to build muscle and keep your appetite for junk food at bay. What are some of the benefits of protein?
- Reduces cholesterol
- Enhances learning and energy
Intermittent Fasting is fantastic too. Once you find the eating window that suits your schedule, it’s easy to follow. Learn all about how to start Intermittent Fasting in this post!
Tip #4: Reduce ultra-processed foods
Studies indicate a higher incidence of arm fat with added consumption of ultra-processed foods.
This means foods like:
- White bread (see healthy bread here)
- White pasta (try veggie noodles instead)
- Packaged cookies (paleo cookies are amazing)
- Store-bought cereals (overnight oats are the best)
Looking for healthy dinner ideas? I’ve got a list of 50 right here on the site!
Tip #5: Resistance Training
Now that you’re eating lots of muscle-building protein, why not try using weights as a way to get rid of arm fat? It’s easy to set up a program at home (see how in this video!).
My philosophy on exercise is that whatever you enjoy and can commit to is the exercise you should be doing. Use resistance bands or light weights as I do in this video as an addition to the other tips.
You can also do exercises that don’t require equipment. Try pushups and triceps dips (great for the abs and arms) and squats (build those thigh muscles) two to three times a week. Try to increase how many you do each time you do the exercises for even more benefit.
Tip #6: Add In Cardio
You don’t have to be a runner or a long-distance swimmer to add cardio to your day. Sure, you can lose weight without cardio, but it’s also beneficial to get in extra steps by parking farther from the store, taking the kids to soccer, walking laps around the field while you watch them play, and taking the dog on extra walks every day.
Whether it’s walking, running, swimming, or hiking, you’ll have more energy and can do more.
Tip #7: Drink Water
We all know how good water is for us. Drinking also water helps to maintain good skin.
As for arm fat, drinking adequate water before a meal helps you feel full so you don't overeat. You know I’m all for healthy snacks full of protein, though.
Water can even increase your metabolic rate, enabling you to turn food into the fuel. Straight water is ideal, but other drinks also contain water, like green tea and infused water.
Pro Tip: If you are a soda lover, try one of these 16 healthy alternatives!
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