5 lifestyle changes that can help you lose arm fat

Key takeaways

• A combination of strength training, cardio, and a protein-rich diet is essential for losing arm fat. Strength training helps build muscle, which increases metabolism, while cardio helps to burn body fat.
• Spot training may not directly target arm fat, but overall weight loss and muscle toning can help reduce arm fat over time. Exercises like tricep dips, push-ups, running and burpees can promote fat loss and muscle tone.
• Maintaining a calorie deficit, staying hydrated, and reducing refined sugar intake are also important steps toward losing arm fat in the long term.

We all have parts of our bodies that we're working on. If you're looking for an answer to 'how to lose arm fat', you're not alone.

Women, in particular, tend to store more fat on their thighs and arms, meaning it's a common soft spot for many of us. Finding a specific goal in your weight loss journey is a great way to keep motivated and moving.

If you've been reaching for that cardigan to cover up and wondering how to lose arm fat, read on for a range of supportive tips and tricks on how to lose arm fat once and for all.

What causes upper arm fat?

Hormones play a big part in where our bodies store fat. While men tend to store fat in their stomachs, women — thanks to higher oestrogen levels — are more likely to store fat on their arms and legs.

It's also important to consider the testosterone factor. The ageing process, lack of sleep, and poor lifestyle habits all contribute to lower levels of testosterone. Testosterone helps build muscle mass and when our hormone levels drop, building muscle becomes difficult and the body begins to store fat [1].

Along with hormonal fluctuations, excess arm fat can be caused by a poor diet and lack of exercise. Let's jump into some of the ways to lose arm fat effectively.

Is it possible to only target arm fat when losing weight?

First off, it's important to remember that most evidence suggests that doing specific body move exercises don't necessarily target excess fat in those areas [2]. So how is reducing arm fat possible?

While spot training might not target flabby arms directly, any generalised weight loss can help burn excess fat and reveal lean body mass including toned arms.

Building lean body mass involves making changes to 2 key lifestyle pillars: your diet and exercise routine. An effective way to lose stubborn body fat is to combine strength training, cardio workouts, and healthy eating (along with extra layers of support when you need them).

Can I get rid of arm fat sustainably for the long term?

While you're probably already ticking off a healthy diet and some cardio exercises, it's important to make sure you're truly in a calorie deficit and to add muscle-building movements to your routine.

Making sure your approach is manageable over the long run is also key to warding off weight gain and helping to lose arm fat.

Let's look at some of the top ways to maintain body weight and tone up those arm muscles, as well as discover how to lose arm fat.

Opt for a protein-rich diet

A great way to promote weight loss is by including more protein-rich foods in your diet. Protein is not only essential for muscle repair, but it also helps you to feel fuller for longer, leading to more considered food choices and less snacking [3].

If you plan on including more weight training to promote muscle tone and help shake the arm fat, your body also requires increased protein levels to help keep your muscle tissue in optimal health.

With 29.4g of high-quality protein, Juniper's Nourish Shakes are a surefire and delicious way to make sure you're getting all the protein you need to help limit the loss of muscle mass, keep you fuller for longer, and give you a healthy dose of nutrients and pre and probiotics for overall health, too. Plus, at 205 calories per meal replacement shake, these will also assist with weight loss.

Squeeze in some bodyweight exercises

While strength training may not burn as many calories per minute as cardio workouts, it does promote more muscle growth. And because muscle mass burns more calories, even while at rest, building muscle is key for keeping weight off in the long term [4].

But if the idea of heading to the gym for some weight lifting is a little daunting, it may be handy to know that bodyweight exercises such as tricep dips and push-ups are considered strength training.

The best bit? These moves can be done in the comfort of your own home and are a great way to tone your upper arms, too.

Incorporating more cardio

One of the best ways to lose arm fat fast is to up the cardio. This helps to burn calories, boost metabolism and shed body weight [5].

Some of the best cardio workouts such as burpees or running stairs can help you lose fat fast. But if you're looking for something a little gentler on the body even medium-intensity exercises can help you drop those kilos and reveal some killer-toned arms.

Reduce calories and refined sugars

We've talked about just how important maintaining a calorie deficit is for weight loss before. Getting an accurate caloric calculation day to day can be a challenge, and it's most likely that you're underestimating how many calories you're consuming. Be honest with yourself and make small changes slowly to make sure you can keep at your new diet.

Cutting out refined sugar may also help you lose arm fat. These empty calories add little nutrition to your diet and can increase insulin levels, which may cause your body to store fat.

Drink more water

Staying hydrated is so important for overall health, and can even help you consume fewer calories and reduce excess body fat. Drinking water is a great way to stay fuller for longer and is important for proper metabolic function.

Water helps you feel and look better inside and out. Proper hydration helps maintain skin elasticity so increasing water intake can also help keep those soft arms at bay [6].

Try exercises to reduce arm fat

If your routine is not seeing you the results you want, it might be time to switch up your exercises. Cardio may help you shed the kilos, but lifting weights will give that extra kick to your routine to reveal the lean muscle below.

While the spot training myth has been debunked, it is possible to tone arms with targeted exercises.

Toning exercises will help build muscle mass without giving a bulky appearance. Bicep curls, chair dips, arm circles and the half-moon rotation exercise are great ways to target the upper arm muscles. Keep slow and controlled movements for the best benefits.

Common mistakes people make when trying to lose weight

If you've been making lifestyles but still aren't feeling and looking your best, then there are a few common mistakes you may have fallen into.

Here are a few things that may be affecting your weight loss:

• Increased stress levels
• Underestimating your caloric intake
• Not eating enough fibre
• Drinking your calories
• Over or under-exercising
• Not getting enough sleep

The first step is to make sure you're weight loss goals are realistic and your lifestyle changes are maintainable. Seeking professional guidance, such as Juniper's Weight Reset Program, can provide medical and nutritional advice, give you access to specialists and coaches that tackle things like stress and sleep, and provide a community of like-minded women.

Get treatment that targets weight gain on a biological level, plus a dietitian-led program that supports long-term weight maintenance.

Remember, weight is just a number on the scale and not an indicator of health. If you've been reducing body fat and replacing it with lean muscle, you might not see a change in weight, but that doesn't mean it's not working.

How long does it take to lose arm fat?

If you've started a new diet and exercise routine, it's natural to wonder when you'll be able to see the results. While everybody is different, the saying goes it takes 4 weeks for your friends to notice weight loss and 8 weeks for you to notice it.

Losing arm fat will require a body recomposition, which means turning fat into muscle. Achieving this through strength training will take some time, but you should notice an increase in strength and muscle movement within the first 4 weeks [7].

Is it possible to burn arm fat fast?

While it's not possible to pick and choose which body parts will gain or lose weight, losing overall body fat will eventually lead to less arm fat. Combining this with strength training will help your arms appear leaner as you lose weight and gain muscle mass.

Like everything, weight loss should be about the journey. You might not be able to lose stubborn arm fat immediately, but with a dedication and motivated approach to diet and exercise you're sure to lose weight, tone those arms, and maybe even try some empowering weight-lifting moves along the way.