9 ways to lose arm fat

If a little extra arm fat is bugging you, there are a few ways you can try and help to shift it if that is one of your fitness or weight loss goals.

While it’s important to remember that it’s almost impossible to spot reduce fat, there are a variety of different exercises and lifestyle changes that may help to

In this article, we’ll run through

• How to get slim arms
• Which exercise burns the most arm fat
• How long it takes to lose arm fat
• How to lose arm fat in 7 days at home
• 9 ways to lose arm fat with and without equipment
• Other factors that affect arm fat

How can I get slim arms?

Here are our top tips on how to get slim arms...

1. Aim for weight loss in general

This is generally considered more effective than aiming for spot reduction (losing fat in a specific area).

This has been proven with multiple studies, where the participants focused on working one area of the body for 12 weeks.

The results highlighted that they were able to induce overall weight loss, but found there to be minimal impact on the precise area being exercised.^1,2

So if you lose weight in general first, you can then focus on toning up your arm muscles afterwards.

2. Incorporate weight training into your schedule

Otherwise known as resistance training, lifting weights is a type of exercise that focuses on building muscles and growing your strength.

Specifically though, lifting weights may be able to increase your total level of fat loss, as well as build muscle, which could help your arms to appear slimmer and more toned.³

In addition to this, studies have shown that working on your lean body mass can help to speed up your metabolism, even during periods of rest.⁴

3. Up your protein intake

Protein is a key nutrient for maintaining muscle mass as well as building it when doing weight training.^5,6

Not only this, but if you’re struggling to be in a calorie deficit, protein can help you to feel more full without eating more food.⁷

This is thought to be because protein reduces the level of ghrelin (the hunger hormone) as well as boosting the level of the YY peptide which can make you feel more full.^8,9,10

4. Try adding more fibre to your diet

Another nutrient to load up on is fibre.

This is also effective at making you feel fuller for longer, as it moves through your digestive system a lot slower than any other kind of nutrient.^11,12

Specifically, though, it’s best to opt for more viscous fibres to make the most of this effect. These include pectins, beta-glucans, psyllium, glucomannan and guar gum.¹³

5. Reduce your refined carbs

Much lower in essential nutrients, vitamins and minerals, refined carbohydrates may cause your blood sugars to spike and potentially cause hunger and cravings.¹⁴

In comparison, whole grain carbohydrates may be more beneficial as they have been linked to lower levels of weight gain and body fat.^15,16

What exercise burns the most arm fat?

As we mentioned previously, spot reducing fat doesn’t always work.

What does work though is decreasing overall body fat with cardio activities.^17,18,19

So some of the best cardio exercises for burning arm fat (and fat in other parts of your body) include swimming, jogging, rowing, skipping and dancing.

How long does it take to lose arm fat?

It’s tricky to answer this question as it can really vary from person to person.

Also, it depends on the person’s diet, exercise routine and other lifestyle factors like stress.

Depending on how much you would like to lose, weight loss generally happens at a faster rate when you’ve first started training.

But for healthy and sustainable weight loss, experts suggest that losing 1-3 pounds a week is the best course of action.²⁰

However, it is important to state that weight loss looks different to each person, someone may struggle to lose weight initially and then the rate picks up or some people might plateau along the way.

The key is to stay consistent and motivated with your diet and workouts.

How can I lose arm fat in 7 days at home?

While you may struggle to lose just arm fat in 7 days at home, as weight loss should be a slower process, you may be able to do some exercises to tone up your muscle to make your arms appear more defined.

Check out our arm workout out suggestions below to get you started.

9 ways to lose arm fat

Ready to try some arm workouts to get you feeling more confident?

We’ve listed 5 exercises for losing arm fat with equipment (perfect for those who go to the gym) and 4 exercises for losing arm fat without equipment (ideal if you prefer working out at home).

How to lose arm fat with equipment

How to lose arm fat without equipment

Read on for our best ways to lose arm fat without equipment...

Other factors that affect arm fat

We’ve gone through how to reduce arm fat through exercise and diet, but what are some other factors that can affect arm fat?

• Sleep. Getting enough good quality sleep is vital for your overall health, but studies have shown that it may also impact your feelings of hunger and how much weight you lose.^24,25
• Hydration levels. In a similar vein, staying hydrated is also important for helping you to be in a calorie deficit as well as potentially increasing your metabolism.^26,27,28
• Stress. We all know stress is bad for us, but how can it affect your body and your weight loss efforts? Studies have shown that stress makes our bodies metabolise slower as well as elevating your cortisol levels which stimulate your appetite.^29,30

The final say

With a combination of a healthy diet, cardio exercise, and these arm strength workouts, you may be able to slim down your arms. Just remember – consistency is key, so don’t give up!

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Last updated: 18 November 2021