Shedding stubborn body fat can be tricky, especially when it’s concentrated in a specific area of your body.
The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat.
Fortunately, there are several methods you can use to slim down and tone your arms.
Here are 6 ways to decrease arm fat and promote overall weight loss.
Focus on Overall Weight Loss
Spot reduction is a technique that focuses on burning fat in a specific part of your body, such as the arms.
Though spot reduction is popular in the fitness industry, most studies have found it to be ineffective.
One study in 104 people showed that completing a 12-week resistance training program using only the non-dominant arm increased overall fat loss but had little impact on the specific area being exercised.
Therefore, it’s best to focus on overall weight loss and use exercise for muscle toning rather than fat loss.
Increase Your Fiber Intake
Adding a few additional servings of fiber to your diet can jumpstart weight loss and help you lose excess body fat.
Fiber moves slowly through your digestive system, which increases the amount of time it takes to empty your stomach and helps you feel fuller for longer.
Fruits, vegetables, whole grains, nuts, seeds, and legumes are some examples of nutritious, high-fiber foods that you can enjoy as part of a healthy diet.
Add Protein to Your Diet
Increasing your intake of protein is another simple way to curb cravings and keep your appetite under control. This, in turn, may support weight management and help you reduce excess body fat.
Meat, poultry, seafood, legumes, eggs, and dairy products are all high-protein ingredients that can help you lose arm fat fast.
Cut Down on Refined Carbs
Refined carbs are carbohydrates that have undergone processing, resulting in a final product that is lower in several key vitamins and minerals.
Typically, refined carbs are high in calories but low in fiber, which can cause blood sugar levels to increase more rapidly and result in hunger.
Set a Sleep Schedule
Aside from making modifications to your diet and exercise regimen, getting enough sleep each night is another important factor to consider for losing arm fat.
Several studies have found that sleep plays a role in regulating appetite and may also enhance weight loss.
Try setting a regular sleep schedule by going to bed at the same time throughout the week, avoiding distractions before bed, and minimizing your exposure to stimulants like nicotine and caffeine.
Drinking plenty of water each day is very important when it comes to losing arm fat.
Some research suggests that drinking water with meals could promote feelings of fullness and decrease the total amount of food and the number of calories consumed.
Water may also help temporarily increase metabolism, with one study showing that drinking 16.9 ounces (500 ml) of water increased the metabolic rate by 30% for 30–40 minutes.
However, be sure to select water, tea, or other unsweetened beverages instead of sugar-sweetened drinks like soda or juice.
Regular consumption of these high-calorie drinks can quickly cause extra calories to add up and may contribute to weight gain over time.
Although research shows that spot reduction may be ineffective, there are plenty of strategies that you can use to lose arm fat.
In addition to hitting the gym, switching up your diet and maintaining a healthy lifestyle can also play a role in regulating body composition.
Implementing just a few of these changes in your daily routine can support weight loss and help you shed your unwanted arm fat.