How To Lose Arm Fat?

How to lose arm fat? First, there is no such thing as spot reduction so you can’t lose weight in one specific area and think that the fat will just go away. Spot reduction doesn’t exist and is a myth. When you drop body fat you lose it all over your body. So, any fat you lose comes off in your arms, your stomach, your back, everywhere, etc.

How to lose arm fat? Photo credit: iStock- Staras

One of the best goals is to focus on overall weight loss and then implement muscle toning exercises to help firm your arms. Some good muscle toning arms exercises are:

• Chair Dips- This bodyweight exercise helps to firm and tone your triceps. And you are using your own body weight for this exercise.
• Dumbbell Triceps Kickbacks- This is a free weight exercise that helps to firm and tone the triceps body part.
• Standing Dumbbell Bicep Curls- This is a free weight dumbbell exercise that helps to build and tone your biceps.

If you want to make a choice and choose, should you do more biceps or triceps exercises to firm your upper arms your decision should be your triceps. Why is that? Because ¾’s of your arm is your triceps so focusing on more triceps exercises than biceps exercise would be the best arm toning advise.

One of the reasons why lifting weights is so important is because strength training will help boost your metabolism and burn calories after the workout. The more lean muscle mass you have the faster your metabolism will be, that is why resistance training is so important in your overall fitness goals.

To lose bodyfat or weight you need to be in a caloric deficit. A caloric deficit means eating fewer calories than you burn. To lose 1 pound per week you need to be in a caloric deficit of 500 calories daily. To lose 2 pounds per week you need to be in a caloric deficit of 1000 calories daily.

One of the best ways to suppress your appetite and eat less food is increasing your fiber intake. Fiber moves slowly through your digestive system when you eat it which increases the amount of time it takes to empty your stomach. It helps you feel fuller for a longer period of time.

There was a research review study that shows that increasing your daily fiber by 14 grams for 4 months was linked to a 10% reduction in 10% total calorie intake and 4.2 pounds of weight loss. And this happened without any other changes. Another study in 252 women showed that each gram of dietary fiber that was associated with 0.25% less bodyfat and 0.5 pounds less bodyweight over 10 months.

Fiber foods are fruits, vegetables, whole grains, nuts, seeds, etc.

Another way to curb your appetite is to increase your protein intake in your diet.  There was a study in 20 women that showed that eating a high protein breakfast reduced hunger and increased fullness. Increasing your protein intake helps support weight management and helps to aid in reducing body fat.

To lose any type of body fat you need to do daily cardio to your exercise routine. And that cardio can be swimming, dancing, walking, jogging, cycling, etc. If you do at least 30 minutes a day about 3 to 4 days a week that is a good exercise goal to help you lose body fat.

Drinking water daily and staying hydrated is a great weight loss tip to help suppress your appetite and keep you feeling fuller. Focusing on water over sugar sweetened beverages like soda or juice is the best healthy approach. Juice, soda and alcohol are simply empty calories that you don’t need if you want to lose fat.

The Bottom Line is spot reduction doesn’t exist when it comes to weight loss or fat loss. When you drop body fat you lose weight all over your body, not in just one area. And so, when you drop body fat you will lose it in your stomach, your arms, butt, legs, etc. Some body parts you may lose faster than others depending on how much fat you are carrying on your body.

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