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How Do I Reduce The Fat In My Arms?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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How do I reduce the fat in my arms? First, it is important to know that there is no such thing as spot reduction. Meaning you can’t lose fat in just one area. When you lose fat, you lose it all over your body not in just one specific location. Multiple research studies have shown that spot reduction is ineffective. It is better to focus on toning and firming your arms with resistance training exercises which is possible.

How do I reduce the fat in my arms? Photo credit: iStock- Halfpoint

Why should you lift weights?

Lifting weights is a type of exercise that involves working against a force to build muscle mass and strength. Lifting weights will not cause you to lose fat necessarily in your arms but it will help increase your overall weight loss and fat loss in your body. And it will tone your arms and make them look firmer.

There was a 12-week study that was done on 28 women with Type 2 diabetes that showed performing low intensity exercises promoted overall fat loss while increasing muscle mass and strength.

There was another study that was done on 109 people that did resistance training alone or combining it with aerobic exercise. And the study revealed it was more effective at increasing lean body mass than aerobic exercise alone.

When you build lean muscle mass all over your body it helps to boost your metabolism. And it helps you to burn calories at rest throughout the day. The more lean muscle mass you have the faster your metabolic rate will be.

Lifting weights does the following:

  • Decrease overall body fat
  • Increase Muscle mass
  • Tone and firm, your arms
  • Increase the rate of your metabolism
  • Help you burn optimal calories after your workout and throughout the day.

Some good upper arm exercises you can do to firm your arm muscles are tricep dips, triceps kickbacks, standing dumbbell bicep curls, preacher curls.

Add Fiber In Your Diet

Research studies have shown that diets that include fiber foods such as fruits, vegetables, nuts, seeds, legumes, whole grains, etc. will help you lose weight and maintain your weight. Fiber moves slowly in your digestive system and increases the amount of time it takes to empty your stomach. And the result is feeling fuller for a longer period.

There was a study that was done on 252 women and each gram of dietary fiber consumed was associated with 0.25% of bodyfat and 0.5 pounds less bodyweight over 20 months.

Another study review revealed that daily fiber intake by 14 grams for 4 months was linked to a 10% reduction in total calories. And it resulted in 4.2lbs of weight loss without making any major diet changes.

Adding Protein In Your Diet

If you add protein in your diet, it can suppress your appetite and enhance fullness which would result in body fat or weight loss. There was a study done on 20 women who ate a high protein breakfast, and the result was it reduced their hunger and appetite.

Add Cardio Into Your Exercise Routine

Adding cardiovascular workouts into your regular exercise routine will help you burn calories, burn fat overall and increase your heart rate. If you want to lose arm fat, try to implement some form of cardiovascular into your routine.

Because it is critical to accomplishing your fat loss or weight loss goals. The types of cardiovascular workouts you can do are swimming, walking, jogging, dancing, gardening, biking, rowing, jump roping, etc.

Drinking Water

Research studies have shown that drinking water with meals can help make you fuller and decrease the amount of food you want to eat. If you can drink up to 8 glasses of water per day, it supports fat loss and weight loss. The more water you drink the less food you will eat.

“Multiple research studies have shown that spot reduction is ineffective. It is better to focus on toning your arm with resistance training exercises which is possible.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line if your goal is to lose fat in your arms then you need to make a goal to lose overall body fat. If your goal is to lose overall bodyfat then you will lose it in your arms as well as other places in your body. There is no such thing as spot reduction  

The only way to lose fat or weight loss is you must be in a caloric deficit. And to be in a caloric deficit is about burning more calories than you consume.

And the two components to this are being on a structured diet and exercise program. The exercise program should be a full body program. Implementing arm exercises to help tone and firm your arms are great, but the fat doesn’t go away without losing overall body fat.

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References

  1. Kwon HR, Han KA, Ku YH, Ahn HJ, Koo BK, Kim HC, Min KW. The effects of resistance training on muscle and body fat mass and muscle strength in type 2 diabetic women. Korean Diabetes J. 2010 Apr;34(2):101-10. doi: 10.4093/kdj.2010.34.2.101. Epub 2010 Apr 30. PMID: 20548842; PMCID: PMC2883348.
  2. Willis LH, Slentz CA, Bateman LA, Shields AT, Piner LW, Bales CW, Houmard JA, Kraus WE. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012 Dec 15;113(12):1831-7. doi: 10.1152/japplphysiol.01370.2011. Epub 2012 Sep 27. PMID: 23019316; PMCID: PMC3544497.
  3. Galgani J, Ravussin E. Energy metabolism, fuel selection and body weight regulation. Int J Obes (Lond). 2008 Dec;32 Suppl 7(Suppl 7):S109-19. doi: 10.1038/ijo.2008.246. PMID: 19136979; PMCID: PMC2897177.
  4. Tucker LA, Thomas KS. Increasing total fiber intake reduces risk of weight and fat gains in women. J Nutr. 2009 Mar;139(3):576-81. doi: 10.3945/jn.108.096685. Epub 2009 Jan 21. PMID: 19158230.
  5. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001 May;59(5):129-39. doi: 10.1111/j.1753-4887.2001.tb07001.x. PMID: 11396693.
  6. Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr. 2013 Apr;97(4):677-88. doi: 10.3945/ajcn.112.053116. Epub 2013 Feb 27. PMID: 23446906; PMCID: PMC3718776.
  7. Marandi SM, Abadi NG, Esfarjani F, Mojtahedi H, Ghasemi G. Effects of intensity of aerobics on body composition and blood lipid profile in obese/overweight females. Int J Prev Med. 2013 Apr;4(Suppl 1):S118-25. PMID: 23717761; PMCID: PMC3665017.
  8. Kwon HR, Min KW, Ahn HJ, Seok HG, Koo BK, Kim HC, Han KA. Effects of aerobic exercise on abdominal fat, thigh muscle mass and muscle strength in type 2 diabetic subject. Korean Diabetes J. 2010 Feb;34(1):23-31. doi: 10.4093/kdj.2010.34.1.23. Epub 2010 Feb 28. PMID: 20532017; PMCID: PMC2879901.
  9. Donnelly JE, Honas JJ, Smith BK, Mayo MS, Gibson CA, Sullivan DK, Lee J, Herrmann SD, Lambourne K, Washburn RA. Aerobic exercise alone results in clinically significant weight loss for men and women: midwest exercise trial 2. Obesity (Silver Spring). 2013 Mar;21(3):E219-28. doi: 10.1002/oby.20145. PMID: 23592678; PMCID: PMC3630467.
  10. Jeong JN. Effect of Pre-meal Water Consumption on Energy Intake and Satiety in Non-obese Young Adults. Clin Nutr Res. 2018 Oct;7(4):291-296. doi: 10.7762/cnr.2018.7.4.291. Epub 2018 Oct 31. PMID: 30406058; PMCID: PMC6209729.
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