You can’t spot train any part of the body, including the arms and belly. However, you can focus on shedding fat all over – resulting in belly and arm fat loss. Accomplish your fat loss goals with healthy lifestyle changes, like cardio activity and strength training. You also need to cut calorie intake to shed unwanted pounds.
Fat Burning
If you want to shed arm and belly fat, you need to focus on creating a calorie deficit. A calorie deficit occurs when the body burns more calories than it needs. As a result, your body is forced to tap into fat reserves, which causes arm and belly fat loss. For each pound of fat you need to lose, shed 3,500 calories weekly, reports MedlinePlus. For example, lose 1-lb. of fat by burning about 500 calories daily.
Fat Burning Cardio
Get the most from your workouts and shed arm and belly fat quicker with intense cardio activity. For example, if a 160-lb. person walks at 3.5 mph, she burns about 277 calories an hour. If you boost intensity to jogging, however, calorie burning increases to 584 calories an hour, according to MayoClinic.com. Challenge yourself even more with running and shed 986 calories an hour. Discuss the most appropriate cardio activity for your situation with your doctor.
Strength Training
Don’t forget to incorporate strength training into your workout routine. With strength training, you burn arm and belly fat, even after your workout is over. Use resistance tubing, free weights or your own body weight to shed fat. For example, you can use your own body weight with exercises such as abdominal crunches and pullups. Aim to strength train 20 to 30 minutes, at least twice weekly.
Diet Changes
Losing arm and belly fat requires dietary changes. Focus on eating foods that help you feel full on fewer calories. High fiber foods are a good choice. The body takes longer to digest fiber, helping you feel more satisfied. Fruits, vegetables and whole grains are high in fiber. Other good options for weight loss include lean protein sources, such as lentils, skinless chicken and beans. Low-fat dairy, including cottage cheese and yogurt are also good choices.
References
- MayoClinic.com; Belly Fat in Women: Taking – and Keeping – It Off
- MayoClinic.com; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- “Fitness” magazine; Circuit Training Workout: Burn 30 Percent More Calories
- MedlinePlus; Tips for Losing Weight; October 2009
- MayoClinic.com; Energy Density and Weight Loss: Feel Full on Fewer Calories; January 2011
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