When you lose weight through dieting, you lose weight all over your body. Genetics play a role in how and where you lose the weight, but eventually your arms will drop the excess fat as your body becomes leaner. While exercises that target arm muscles tone the underlying structure and help to increase your metabolism, you will lose arm fat primarily by reducing your caloric intake.
Step 1
Make a list of all the calories you ingest before starting on your diet. To lose arm fat, and fat all over your body, you need to take in fewer calories than you burn. Once you've determined how many calories you eat in a normal day, you can find ways to eliminate some. According to MayoClinic.com, once your body uses up the calories you eat, it turns to the triglycerides, or fat, in your body for energy.
Step 2
Reduce your consumption by at least 500 calories per day to lose a pound a week. There are 3,500 calories in 1 lb. If you can afford to eat less, find ways to cut out 1,000 calories a day to slim down even faster and lose 2 lb. a week.
Step 3
Burn additional calories by building more physical activity into your day if you don't like to exercise. All activity counts. Park farther away from the entrance when you're shopping, take the stairs whenever you have a choice and do yard work and housework daily to keep your metabolism revved up.
Step 4
Visit a plastic surgeon to investigate the role brachioplasty can play in your arm reduction campaign. Brachioplasty, or arm lift, targets the fat and loose skin under your arm between your underarm and elbow. Most cosmetic surgeons prefer patients lose weight before going under the knife. The procedure is ideal if you continue to have excess arm fat even when you've hit your target weight.
Tips and Warnings
- Maintain your food diary even after you've built your menus for weight loss, to make sure you keep on track. Add columns in your journal about where you were when eating and how you felt. Use this tool to learn about food triggers that may sabotage your weight loss efforts.
- While plastic surgery can take care of your arm fat, there are risks associated with the procedure. You may be left with scars, end up with nerve damage or find your arms are not symmetrical. According to the American Society of Plastic Surgeons, it may take a few tries before you're satisfied with the results.
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