You can lose unsightly underarm flab by eating a balanced, nutritious diet and exercising regularly. A combined approach of diet and exercise helps you lower your overall body fat. As your body fat percentage drops, the excess fat under your upper arms gradually disappears. Add a resistance training component to your physical fitness regimen to supercharge your metabolism and shed more fat. Check with your doctor before starting a diet or exercise program.
Step 1
Eat fewer calories than you burn to lower your body fat and rid yourself of underarm jiggle. Burn 500 to 1,000 calories more than you consume daily to shed 1 to 2 pounds each week. You might initially lose weight at a quicker pace, but make sure exercise and dietary changes support your health.
Step 2
Run, walk or jog for 30 minutes most days of the week to shed body fat and tighten up your arms. Cardiovascular activity improves heart health, boosts your mood and tones up your physique. Jump rope, go rollerblading or take a hike in the woods to add variety to your aerobic training campaign.
Step 3
Do free weight compound exercises like dead lifts, bench presses and squats twice per week to burn calories and lose underarm flab. Compound movements recruit multiple muscle groups, offering you a comprehensive fat-burning workout. Do four sets of 15 repetitions for each exercise. Rest 45 seconds between sets to increase the intensity of your workouts and burn more calories.
Step 4
Consume healthy fats like safflower oil; complex carbohydrates like fruits, vegetables and oatmeal; and lean proteins like salmon to cut caloric intake and shed arm fat. Healthy fats help you feel full by slowing down the rate at which your stomach empties. Complex carbohydrates steady your blood sugar levels, which helps you avoid weight gain by preventing insulin spikes. Lean proteins fuel your muscles, helping you burn calories and shed fat throughout your physique, including the underarm area.
Tips and Warnings
- Warm up with five to 10 minutes of light jogging before your workouts to bring blood into your muscles and reduce the risk of injury. Stretch for five minutes before and after your workouts to increase flexibility.
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