If your arm fat doesn't allow you to wear the clothing that fits your look, don't feel that you have to compromise your style. Instead, pledge to follow a fat-burning lifestyle built around a healthy diet and regular physical activity. Although you won't see a reduction in your arm fat overnight, stick with your program, and results won't be too far away.
Don't Fall for the Myth
Don't waste your time looking for a way to quickly eliminate your arm fat. Contrary to what you might hear, you cannot select the specific area in which you want to burn fat. Spot reduction, as this theory is called, is not possible. Many people aren't aware that they can't choose the location of the fat they wish to burn, and CNN Health notes this concept is among the most prevalent exercise myths.
Fat Loss Throughout Your Body
To get rid of your arm fat, you have to put your body into a caloric deficit, which happens when you eat and drink fewer calories than your body uses for energy. As you keep your body in this deficit, you'll experience fat loss not just in your arms but all over your body. Reaching and maintaining this deficit won't result in immediate, rapid fat loss. An ambitious fat-loss goal is 2 pounds a week.
Avoid High-Calorie Foods
Attaining a caloric deficit requires you to evaluate and change your diet. If you've gained fat, your body has been in a caloric excess, which is possibly the result of a high-calorie diet. The bottom line is that if you wish to lose your arm fat, you must reduce your intake of calories. Ways to accomplish this task include focusing on nutrient-rich, low-calorie foods such as vegetables while avoiding high-calorie, unhealthy foods such as fried foods and sweets. Another simple method of reducing your caloric intake is to avoid drinking calories. Beverages such as coffee drinks, alcohol and soft drinks can boost your caloric intake by hundreds of calories per day. Drinking water keeps your body hydrated without increasing your caloric intake.
Burn Calories Through Exercise
Although just changing your diet can slow down your weight gain or even help you lose a little weight, you'll burn fat more quickly if you establish an exercise regimen. Resistance training strengthens your body, but cardiovascular exercises create the caloric burn necessary to push your body into a deficit. For fat loss, devote at least 150 minutes a week to vigorous activities such as running or aerobic dance, or at least 300 minutes a week to moderate activities such as walking. Engage in at least two strength-training sessions each week that target all your major muscle groups, including your arms.
- American Council on Exercise: So, You Want to Spot Reduce? Here’s How
- CNN Health: 10 Exercise Myths That Won't Go Away
- Centers for Disease Control and Prevention: Balancing Calories
- Centers for Disease Control and Prevention: Cutting Calories
- American Council on Exercise: Weight Loss: Diet Vs. Exercise
- Centers for Disease Control and Prevention: How Much Physical Activity Do Adults Need?
- Centers for Disease Control and Prevention: Measuring Physical Activity Intensity
- Center for Nutrition Policy and Promotion: Balancing Calories to Manage Weight