Proven Ways to Lose Arm Fat
It’s not that we all want athletic arms and rocking round shoulders, it’s more like we don’t mind looking great in a tank top. It may come as a surprise, but it can be really difficult to get this effect. There are several explanations for this:
1. Fat storage patterns can pass from one generation to the next via DNA. If we are talking about arm fat in particular, it’s often characteristic of the apple body type, which can also be genetic. Just to compare, pear body types may find it harder to get rid of excess hip weight.
2. It’s generally women who find it particularly complicated to tone their arms fast. If you think about it, women are discouraged from doing push-ups in gym class from a very young age. And as a consequence, it might increase loss of muscle mass in girls.
However, don’t get discouraged if arm fat seems hard to shed. After all, they don’t call it a problem area for no reason. Instead try to follow these simple tips and you’ll be rocking that tank top in no time:
Get more physical exercise
There’s no way around activity in the scenario where you want toned and beautiful arms. Any workouts for the upper body will do, however some types proved to be more effective than others. Resistance training comes in handy for overall fat loss. It’s also particularly helpful for sculpting biceps and triceps.
Weight lifting is the most popular example of resistance training. And though it is not focused specifically on arms, it helps with weight loss which, in turn, makes the arms appear slimmer.
Also, recent studies show that when combined with aerobic exercises and cardio, resistance training becomes even more effective for arm fat loss.
For more arm-specific workouts, try simple exercises to reduce arm fat and boost the muscle mass of your upper body.
Boost fiber in your daily diet
Increasing your fiber intake is essential for a healthy diet. Found in fruits, whole grains, veggies, nuts, seeds and legumes, this nutrient helps reach and maintain a healthy weight, lowers the risk of diabetes, heart disease and obesity.
But how does it help arm fat loss? – you may ask. Well, it’s all connected.
Fiber is a well-known natural remedy for constipation, it also helps to prevent the discomfort if eaten with every meal. Regular bowel movements contribute to the colon’s normal functioning. And a healthy digestive system promotes the absorption of all the important nutrients, one of which is fiber.
When properly digested, each gram of consumed fiber is associated with less body fat and less body weight. Losing overall weight also means losing excess weight in your arms. All because fiber tends to slowly travel through our gut microbiome helping us feel fuller for longer.
Reduce carb intake
It doesn’t mean all carbs, just the real bad ones, aka refined. Those carbohydrates have been processed and lost almost all their valuable vitamins and nutrients. Normally refined carbs are extremely high in calories but stripped of fiber. This alone causes significant blood sugar spikes which result in hunger. The hungrier we get the more bad carbs we crave. And when we satisfy such cravings it’s like we invest into our arm fat deposits.
You can add these to the list of unhealthy carbs that you keep in mind: pasta, white bread, pre-packaged foods, greasy, fatty foods, pizza.
But by no means should you stop eating carbs altogether. Quite on the contrary, don’t leave out whole-grains like buckwheat, oats, quinoa, or fruits like banana and orange, or veggies like beets and yams. Just aim for moderation.
Watch you water balance
When it comes to arm toning, healthy weight loss is half the battle. But you’ve probably guessed it already. With this in mind it’s impossible not to mention our all-time pal – hydration.
Drinking plenty of water on a regular basis is critical for losing arm fat. Drinking enough water – which is 50 oz (1.5 l) – during the day makes us feel full and more resistant to binge eating. As a result, we might decrease the total amount of foods we eat and consume less calories. Just make sure you drink pure water or unsweetened beverages, as opposed to high-calorie juices or sodas.