Losing weight in one area of the body only, or "spot reduction," is near-on impossible without surgery. To lose weight in the arms only requires losing weight all over your body. This can be achieved by following a healthy diet and performing cardio exercise to create a calorie deficit, which occurs when you burn more calories than you consume. Centers For Disease Control and Prevention recommends a deficit of 500 to 1000 calories daily to begin to see weight loss.
Diet
To lose weight quickly in your arms, cut out foods high in saturated fats and sugar. Stock your kitchen with fruits and vegetables, nuts, seeds, low-fat dairy, fresh fish and whole grain food. Choose meats that are lean and unprocessed. Do not view eating out as an excuse to eat badly. A healthy option is usually available, even at many fast-food outlets.
Meal Plan
Adjust the timing and quantity of meals. The traditional three meals a day can lead to overeating at meal times and unhealthy snacking when you become peckish between meals. Such a pattern can lead to the body storing excess calories as fat. Instead, eat five to six small, healthy meals per day every two to three hours.
Running
Run daily on a treadmill for one hour and you will see the weight drop off those arms. The MayoClinic.com recommends a one-hour run at a consistent pace of 8 mph. This will result in the highest calorie burn of all the cardio options on its list, which includes swimming, cycling, aerobics and sports like basketball. The number of calories you can expect to burn increases the heavier you are, with a 240-pound person burning 1,472 per treadmill session on average.
Interval Training
Interval training is an exercise strategy that is highly effective for calorie burning. Apply this to your cardio running session and you will burn off even more fat in a quicker time. Interval training involves staggering your session into periods of high and low workout rates, typically switching between levels every minute or two. The constant changes in intensity keep your body from entering a comfort zone and therefore maintains high calorie burn throughout the workout.
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