Gaining weight is easy and once we gain weight this excessive fat is seen mostly on our arms and learn how to reduce arm fat. To reduce arm fat you need to keep a count, avoid having sugar, include protein, stay hydrated, never skip breakfast, load up on fiber, exercise, de-stress regularly, and lift weights. You can also do exercises like push-ups, tricep dips, bicep curls, and side plank with dumbbell raise to reduce arm fat.

The term “Anthropometry” is known as the set of measurements of the arm. And persons who are having these sets of measurements a bit higher are categorized to have more fats stored in their arms.

The main reason behind your arm’s fat is the consumption of more calories than you burn. Are you more tensed for your arm? Don’t worry, Below are some methods to reduce your fat arm easily.

What causes arm fat?

Most people face the problem of arm fat. Arm fat is seen more in women than men due to high blood glucose from sugar, high-carb diets and menopause. Arm fat is caused due to the decrease in testosterone in women. This mainly results in the loss of muscle mass and creates flabby arms. Arm fat is also caused due to the ageing factor, genetics and following an unhealthy lifestyle. Arm fat is mainly an extra layer seen on the skin because of being overweight.

How to reduce shoulder fat?

You can lose shoulder fat by following these methods.

1. Keep count

The first thing to do to reduce shoulder fat is to keep a count of the calories that you consume. Some studies suggest that you have to at least burn 3,500 calories to burn a pound of fat. If you want to lose fat fast cut down 500 calories from your daily diet over a week. Therefore you will be breaking 3500 calories. You can note down how many calories you consume in a book so that it would be easy to track your consumption.

Also Read: How to Reduce Chest Fat?

2. No sugar

Don’t have food items like pastries, sodas and cakes as they consist of sugar with high content. Sugar is not bad for health but to reduce flabby arms you have to cut down sugar in your diet. Therefore try to cut down on sugar-based food items in your daily diet. You can add less sugar to your coffee, instead of having bottled or cane juices, you can make juice with fresh fruits. Don’t have sugar-loaded cereals food for breakfast instead have oats. If you want a little bit of sweetness to this you can add fresh fruits to it.

How to Reduce Arm Fat

3. Never skip breakfast

Don’t avoid having breakfast daily as you may feel hungry all day and you might eat more later. This is one of the best methods to reduce flabby arms.

4. Include protein

To reduce flabby arms have food items which consist of proteins as it helps in boosting your metabolism and burn calories. Having protein in your diet makes you feel full and not hungry for a long time. Make sure that you don’t have only foods which consist of proteins completely. Foods like lean meat, leafy vegetables, seafood, nuts and seeds help in losing flabby arms.

5. Stay hydrated

Make sure that you are hydrated throughout the day. When you take water before consuming food helps in weight loss. Consuming water also helps in bodily functions like digestion.

6. Load up on fibre

Have food items which consist of fibre as it helps you in keeping full for a longer time which means that you may not feel hungry. Having fibres lowers the number of calories you consume and helps in weight loss. You can have chia seeds with fibre and omega-3 fatty acids.

7. Make plant-based foods a big part of your meals

Eat fresh fruits, vegetables and whole grains as it is lower in calories and helps in losing weight.

8. Exercise

Exercising regularly helps in losing weight. Walking, running and joining fitness centre helps in weight loss. Try to enjoy doing these activities as you have to repeat this daily. You might get bored and find it a burden but if you want to lose weight this is one of the best options.

9. De-stress regularly

According to a 2014 study it is found that stress leads to weight gain. To reduce weight do meditation, and yoga every morning. Avoid using phones at this time and concentrate on what you do. This helps in reducing stress.

10. Try lifting weights

Other than exercises, to tone your arms you can use some weights. The weights that you use need not be heavy, you can use weights which are 5 pounds set too. It helps in building up the muscles. You may not get immediate results, it may take a week or month to get the result.

11. Set a sleep schedule

Try to get enough sleep as it is an important factor to consider in losing arm fat. Several studies suggest that sleep plays an important role in regulating appetite and enhances in losing weight.

Exercises to lose arm fat

1. Weightlifting

Take a pair of standard weights. You can also use a bottle of water instead of dumbbells as a substitute. Stand straight and keep your legs wide apart. Take the dumbbells with both of your hands and lift them above your head. Concentrate more on the form. Make sure that your hands are straight. Now slowly lower the dumbbell behind your back. Wait for a few seconds and then lift the dumbbell again above your head.

Make sure that you keep your arms close to your ears as much as possible. Try doing three sets of 20 reps each. Take rest for some time and do it again.

This exercise helps to manage or lose weight by increasing the metabolism and burning calories.

2. Tricep Dips

Take a chair or bench which is at least 2 feet higher than the ground. Now come in front of the bench or chair and sit, placing your arms behind you or on the edge of the seat. Make sure that the distance between you and the bench should be armed shoulders apart. With your back in an upright position sit with your legs stretched in front of the bench or chair. Be in this position for a few seconds along with it regulate your breathing as it helps in maintaining the pose. Straight your arms again and push your body up again. Do three sets of 20 reps.

3. Bicep curls

Take a pair of weights, and stand straight with feet apart. Take one weight on one hand and the other on the other hand. While holding the weights make sure that the palms are facing you with fingers encircled around the weight. Now lift both weights by bending your shoulders and bringing your arms towards your shoulders. Keep it closer to your arms to maintain the form. Hold it for a few seconds and lower your hands again.

Do it in 2 to 4 sets of 15 or 20 reps each. Do it according to your comfort.

It mainly targets the muscles on the upper arm.

4. Push-ups

Take a yoga mat and spread it on the floor. Lie down on your stomach. With your palms on the floor lift your body slowly up. Lower your chest slowly almost touching the ground.

During this exercise inhale and exhale when you raise your body. Do this exercise 3 reps of 10 daily.

This exercise helps in reducing flabby arms.

5. Side plank with Dumbbell raise

Take a yoga mat and dumbbell of whatever weight you are comfortable with. With your elbow on the ground in a side plank position raise your hips slowly in such a way that a straight line is formed that is from your shoulders to your ankle. Make sure that your elbow should be below your shoulder and your feet should be on top of each other take a dumbbell on the other hand. Take the dumbbell above your shoulder level and lower it again and give rest to your body.

Breathe in as your lift it above your shoulders and breathe out when you lower it. Do this ten times and switch on to the other side.

Does walking reduce arm fat?

Walking helps in losing arm fat by burning calories which in turn helps in breaking excessive fat. It also creates lean muscle mass and a sculpted look for upper arms. By walking you can break 3,500 calories if you have consumed.

How to Reduce Arm Fat?

How to Reduce Arm Fat?

Way to Lose Arm Fat without Gaining Muscle

Boys are generally crazy for reducing their fat and building muscle. But in the case of girls, they only want to reduce their arm fat without gaining muscle. So these are some points to be followed in order to lose arm fat without gaining muscle:-

  • Simple push-ups are mandatory on a regular basis.
  • Later plank walls can also be very useful in reducing arm fat.

Way to Lose Arm Fat without Gaining Muscle

  • Parallel wrist rotation is also quite beneficial for losing arm fat.
  • Scissor exercise and flapping of arms are also good exercises to reduce arm fat.

  • Aerolean push-up and chair triceps dips are also quite essential for losing arm fat.

These exercises do really help a lot in reducing arm fat without gaining muscle. And these are generally more beneficial for girls.

Home Remedy to Remove Arm Fat

Many people have problems regarding the flab that hangs from the upper arms when extending an arm on something. Here are some home remedies to lose this arm fat quickly:-

Home Remedy to Remove Arm Fat

  • Scissor exercise with your arms and simple rotations of arms.
  • Push and stretch exercise putting pressure on your elbows.
  • Bending your arms to your back and pulling out repeatedly.
  • Push and pull exercise.
  • Avoid foods rich in calories and intake more veggies.
  • Avoid carbs and foods which contain a lot of chemically processed sugar content.


How do you lose arm fat?

You can lose arm fat by doing cardio workouts, staying hydrated, including protein and fibres in your diet, sleeping well and reducing stress. Arm fat is the excessive fat seen in your body due to weight gain.

How can I slim my arms?

You can slim your arms by walking and doing exercises like pushups, tricep dips, bicep Curls and side planks with dumbbell raise. This exercise helps in losing the flabby fat. Do these repeatedly and regularly. It takes at least a week or month to see the results of reduction.

Does walking helps in reducing arm fat?

Walking helps in reducing fat by burning calories. It creates lean muscle mass and a sculpted look for upper arms. Walking helps you in breaking the 3500 calories you have consumed.

What causes the arm to get fat?

Fat is caused due to weight gain. This happens because of genetics, following unhealthy lifestyles and ageing factors too. It occurs mostly in women than men due to menopause and hormonal imbalances.