How to Lose Arm Fat Quickly [Best Guide]

Lose Arm Fat Quickly
How to Lose Arm Fat Quickly

Do you wish to lose arm fat fast? Is the nonuniformity in your upper body making you self-conscious?

Excess fat in arms can leave you feeling ill at ease. No one wants to be called “flabby arms” or “wobbly arms”. I understand the above terms are used by insensitive people whose only intention is to hurt your feelings. But carrying a bunch of weight in your arms can have some health repercussions too. This post is intended to help you lose arm fat fast.  

Is spot reduction really a myth?

Thanks to billboards and social media marketing campaigns, people these days are led to believe that it is possible to get a flat, lean and toned tummy merely by doing a certain number of crunches each day. Some people also end up spending thousands of dollars in yo-yo diets and 10-minute fat burner machines. 

It’s no secret that these claims are false and spot reduction does not exist. At least, not the way internet marketers present it. A notable reduction of fat in a specific part of the body is only possible by increasing the overall fitness levels. So, do not entertain thoughts of replacing flab in a certain part of your body with muscle– without working out your entire body. 

To prove my point, I am going to share an experiment performed by Chilean researchers. In this experiment, they made seven men and four women(in their early twenties) train with their nondominant leg for 12 weeks straight. The participants went to the gym 3 times a week. 

Before the experiment began, several key fitness parameters like body mass, bone mass, bone mineral density (BMD), lean mass, fat mass, and fat percentage were measured and noted down.

In conclusion, after making the participants workout for 12 weeks with their non-dominant leg, the researchers noted some reduction of the fat mass but there was no significant fat loss in the targeted area. So, the 12-week training program only strengthened the non-dominant body part confirming the fact that the exercise of specific muscle aids and speeds up the overall fat loss.

How to lose arm fat? What are some safe and simple ways to lose arm fat by increasing the overall fitness levels? 

1) Add protein-rich foods to your diet

Depending on how much you currently weigh, it is imperative to consume at least 0.36 grams per pound of body weight. For an average American male who weighs roughly 200 pounds, consuming 70 grams of lean protein is a necessity. Failing to do so will result in muscle loss and hence, a buildup of fat in areas like arms, thighs, hips(common in women), abdomen, face, etc.

2) Add strength training to your fitness routine

Strength training is a type of exercise that entails the use of resistance(in the form of weight, elastic bands, etc) to induce muscular contraction. The goal is to build up strength, increase muscle mass, reduce fat, and also improve posture. Whether you choose weight lifting to resistance band training, the results are going to be good and you can expect to lose a lot of weight in quick succession.

3) Eat more vegetables

Apart from being high in dietary fiber, vegetables are also known to promote feelings of satiety. Just remember the last time you eat a whole bowl of broccoli? How full did it make you feel? 

Furthermore, vegetables have the same amount of calories as in other carb-loaded foods like burgers, sandwiches, pasta, bacon, etc. So, by eating more vegetables your body won’t fall short of calories.

4) Say goodbye to old sedentary habits

To lose your arm fat fast, make sure you balance out the sedentary time spent watching TV, chatting with your friends, napping, lounging, etc with some sort of physical activity. 

Have a goal to walk a certain number of steps each day. You can wear the newest sports watches to help you measure the step count. Also, every time you sit down to watch TV or play a video game, set a timer to remind you to stop after a few minutes.  

5) Get enough sleep

The link between sleep and weight loss is a scientifically proven fact. Several studies prove that humans lose calories while sleeping. On average a person loses 120-150 calories with each night of sound sleep. So, do not compromise on sleep. 

Furthermore, your brain also releases growth hormone during one of the phases of sleep. Growth hormone stimulates the growth of internal organs, promotes lipolysis, stimulates the immune system, increases muscle mass, and much more. So, make sure you get at least 6-8 hours of sound sleep each night.

6) Run at least twice a week

In case you are wondering how running can help you lose arm fat fast? Think of how many calories you lose from activities like yoga, walking, and weight lifting. Now compare the same with running. Running is one of the fastest ways to lose bodyweight. To lose arm fat, you do not have to go gung-ho by signing up for the next 10k marathon. Just run 6-8 km every week and you will reach your weight loss goal early. Two sessions a week should suffice.

7) Non-surgical fat reduction, a last-gasp attempt

If the above-mentioned methods don’t help you lose your arm fat fast, you do not have to resort to liposuction as the only last gasp effort. There are several non-surgical fat reduction treatments you can choose from. A non-surgical fat reduction treatment involves getting rid of subcutaneous fat pockets connecting your skin and the muscle beneath it.

Cryolipolysis, or also known as CoolSculpting is one such treatment method. It involves breaking down the fat cells by cooling them down to a certain degree. Don’t worry, this treatment method is non-invasive and painless. 

During the procedure, a medical professional will place a vacuum applicator on your arm for about an hour. Apart from cold and numb sensations on your arm, you won’t feel a thing. Also, this is the only non-surgical treatment designed for folks like you who happen to have excess fat only in one part of their body.


It is natural for a person with fat in a certain part of their body to look for easy and painless ways to spot reduce. I understand how you feel. But it has been proven time and time again that fad diet or 10-minutes abs routine does not work. Hence, to lose your arm fat fast, you can try one of the methods mentioned above. Also, if nothing else works, you can always go for a non-surgical fat reduction method.

Also Read- Top 10 Natural Appetite Suppressants for Weight Loss

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