How to Get the Fat Off Your Face & Arms

A woman and man run in the gym.
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People tend to lose fat in reverse. Women gain fat from the bottom up, while men gain belly fat first, according to the Joslin Diabetes Center. When you lose weight, you'll lose fat from your face and arms sooner than from your main fat storage areas. The right exercise program combined with moderate calorie reduction will help you see weight loss in your face and arms as soon as possible. Performing arm exercises develops toned, lean arms as you lose weight.


Step 1

Keep track of everything you eat and drink, and total the calories. Refer to nutrition information labels and a calorie guide and calculate the calories for the servings you eat. Become familiar with serving sizes to control your calorie intake. If your weight is stable, your caloric balance is at a maintenance level.

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Step 2

Create a caloric deficit by reducing your calorie intake below your maintenance level and increasing your physical activity to burn more calories. This is the most effective way to lose weight to get the fat off your face and arms. Create a calorie deficit of 500 to 1,000 calories a day to lose about 1 to 2 lbs. per week.

Step 3

Exercise for at least 2-1/2 hours a week at a moderate aerobic intensity. Start with brisk walks and increase your walking time gradually if you've been inactive. Find ways to increase the physical activity in your daily routine to burn more calories. Perform common chores at a more vigorous pace, take the stairs if you can and walk whenever you can fit it in.

Step 4

Engage in strength training at least two to three times a week for 20 minutes. Strength training, such as weight lifting or doing body weight moves including pushups, crunches, the plank, side plank, lunges and squats, helps maintain your muscle while you're losing weight. This is as important for women as for men so that your metabolism doesn't slow down.


Step 5

Reduce sodium in your diet to reduce water retention. Cut out processed meats, canned foods, processed snack foods such as chips, salted nuts and frozen dinners. Read nutrition labels -- condiments, cheeses and packaged foods can have more sodium than you realize. Cutting excess sodium helps your body release excess water, which can help your face look slimmer.


Pushups, biceps curls, triceps dips, shoulder presses and rows work your arm muscles, making them stronger and firmer. Muscle takes up less room than fat, so your arms become leaner and more toned as you lose weight.

Drink at least eight glasses of water a day, and even more when you exercise. Remaining hydrated helps your metabolism and curbs your appetite.


Consult your doctor before beginning an exercise program.

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