How to Get Rid of Stubborn Fat Arms

How to get rid of fat arms

The accumulation of fat in certain parts of the body, such as the abdomen, arms, or legs, is due to weight gain, which is a natural occurrence.

However, to be precise, arm fat has high emotional and social effects, especially in females. The majority of females who have fat arms become vulnerable to negative thoughts, anxiety, fear of rejection, and limited choice of clothing.

Due to the high rate of body shaming that comes with it, many now search for how to get rid of fat arms in the best possible way.

Fortunately, a fat component isn’t enough reason to feel bad about yourself as you can get rid of fat arms.

What is Fat Arm?

The fat arm is simply the accumulation of excess fat beneath the skin in the arm region leading to flabby arms. When we take in too much fat that the body can’t burn at a time, they get stored up in our body as fat.

Besides, nobody likes flabby arms, but while you work towards getting rid of fat arms, learn to accept yourself at the moment— it’s a temporary phase and not a life sentence.

What Causes Fat Arms?

The leading cause of fat arm is weight gain due to unhealthy diet habits and prolonged body inactiveness. Also, aging can lead to fat arms as the metabolic rate decreases. Surprisingly, studies have revealed that a low testosterone level might trigger the storage of fat in the upper arm.

How to Get Rid of Fat Arms with Healthy Diet

1. Reduce your Calories Intake

Intake of high calories more than the body can be dangerous to the body system and result in fat accumulation. Therefore, if you want to get rid of fat arms, reduce your calorie intake by avoiding high calories such as red meat, oily fish, high fat cheese, brown rice, nut butter, mayonnaise and use flours that contain low calories as they are the healthiest flours for baking.

2. Stick With your Regular Breakfast

Sticking to your normal breakfast makes you get rid of fat arms quickly

Limiting the amount of food isn’t always the best way to combat fat arms. In contrast, I highly recommend healthy eating. Hence, skipping your breakfast won’t reduce fat. Instead, it makes you eat more when you begin to feel hungry later and is one of the ways how to get rid of fat arms.

Instead, try these 10 Superfoods for Weight Loss.

3. Cut Down on Sugar

Sugar makes things taste good, but it becomes dangerous to the body when in excess—consumption of surgery content like soda, cakes, and pastries results in weight gain.

However, you can begin by reducing the sugar you put in your coffee or tea, replacing canned juice with fresh fruit juice. This way, you get to provide your body with healthy vitamins and minerals.

4. Avoid Refined Carbohydrates

Carbohydrates supply the body with energy. However, it becomes dangerous when it’s refined. In other words, the healthy nutrients become extracted, leading to the accumulation of fat.

Therefore, how to get rid of fat arms involves the deliberate avoidance of refined carbohydrates like white bread, white pasta, and packaged cookies.

5. Become Friends With Protein

Food rich in protein offers the body many benefits, such as strengthening muscles and bones and reducing cholesterol. It also boosts metabolism, which will fast track the rate at which the body burns calories.

In addition, protein helps you feel full longer, reducing the hunger pangs between meals. Protein-rich food includes beans, nuts and seeds, seafood, vegetables, and lean meat.

6. Drink More Water

Want to know how to get rid of fat arms? Simple. Drink more water. The body is made up of more Water hence staying dehydrated for a more extended period can hurt the body system. Drinking water helps maintain good skin and serves as a lubricant and shock absorber to the body.

Most importantly, it increases metabolic rate— Turning food into valuable fuel to the body.

How to Get Rid of Fat Arms With Exercise

1. Tricep Dips

This type of exercise helps you to get rid of fat arms. It requires a balance chair or bench at least 2 feet higher from the ground.

You will have to sit upright with your legs stretched out, next bend your elbow to a 90-degree angle, and slowly lower your body off the seat towards the ground.

Stay that way for a few seconds, return to normal position, and repeat.

2. Bicep Curls

Bicep curls are one of the effective methods to get rid of fat arms. First, you need a pair of weights. Secondly, encircle your fingers around each weight. Thirdly, lift both weights by bending your elbows and bringing your arms up towards your shoulder.

Finally, remain in the position for some minutes, bring down and repeat the process.

Also, check out these 7 Best Glute Exercises to Gaining Mass in 3 Weeks.

3. Scissors

To get rid of fat arms easily, spread a mat on the floor and stand with your legs apart, spreading your hands to the side. Afterward, bring your arms to your front and cross them over as they overlap.

In addition, you could cross your right hand over your head to touch your left shoulder and vice versa.

4. Weight Lifting

To achieve this, get weight like a dumbbell. Hold with both hands and lift above your head straight. Afterward, lower your hands behind your back slowly.

Return to normal position after a few minutes and repeat. Weightlifting is one of the ways how to get rid of fat arms as well as a quick way to lose weight.

5. Push Up

Push-up is a type of exercise you must practice as you learn how to get rid of fat arms. However, it’s usually the most tedious because not everyone can carry their body weight. To begin with, spread a mat on the floor and lie on it with your stomach down.

Also, ensure your palm is facing downwards. In your rest position, lift your body slowly and lower down slowly while your chest almost touches the ground.

6. Side Plank

The side plank can is one of the ways to get rid of fat arms. You can do this with a dumbbell. Speed a mat on the floor next. You need to rest on one of your elbows in a side plank position.

While in that position, use the other hand to grip the dumbbell, after which you raise that hand, holding the dumbbell above your shoulders.

Lower the needle down and change your arm frequently as you progress in the exercise. I totally recommend this as it also helps you get a flat tummy naturally.

How to Get Rid of Fat Arms with Healthy Lifestyle

1. Get Adequate Sleep

The body isn’t robotic. Therefore, it needs rest to feel strengthened again. Depriving your body of sleep contributes to fat accumulation, making it quite challenging to learn how to get rid of fat arms.

Studies have shown that one night of no sleep increases ghrelin— A hunger hormone causing one to overeat.

2. Practice Intermittent Fasting

I strongly recommend intermittent fasting for those interested in getting rid of fat arms. This method works effectively. Besides, it isn’t a 24hours stretch fasting instead of a regulated hour interval before one can eat.

Medically, fasting is of great benefit to the body, in addition to its spiritual gifts.

How to Get Rid of Fat Arms Through Surgery

How to get rid of fat arms also involves a surgery called liposuction. Liposuction is a cosmetic surgery carried out to remove excess fat accumulated under the arm. Afterwhich, your arms will appear more defined and more muscular.

This method came into effect due to lymphedema, which often occurs when the lymph nodes are removed during other surgery. Subsequently, it leads to the accumulation of fat in the subcutaneous tissue.

However, before you undergo this process of getting rid of fat arms, I suggest you contact your doctor’s preoperative evaluation, especially quitting smoking for two months before the surgery to avoid complications.


In a nutshell, all the methods to get rid of fat arms outlined above complement each other. In other words, they work cooperatively to achieve good results; hence, don’t choose exercise only over a healthy diet or vice versa.

Also, learn to stick with a healthy lifestyle and seek medical advice if you must undergo surgery to get rid of your fat arm.


How long does it take to lose a fat arm?

It boils down to your determination and commitment towards losing a fat arm. This study shows that 3,500 calories equate to 1pound.

Therefore, deliberately reducing 500 calories from your diet every day will lead to the loss of 1pound per week. One of the easy ways to get rid of fat arms if you ask me.

How can I tighten my arm fat?

I will suggest resistance exercises such as weightlifting. It works faster and is more effective when compared with other types of exercises like powerlifting.

How can I lose arm fat without gaining muscles?

Muscles require intense exercise to build up over time. In other words, you must lose arm fats before muscles you can have muscles. Similarly, avoid activities involving the use of weight as it builds muscles faster. 

How can I lose weight without weight training?

Without weight training, you can lose weight through cardio exercises such as walking, jogging, running, skipping, or climbing.

Is losing arm fat the hardest?

No, it’s the easiest when compared with other body fat, especially abdominal fat, which contains a high amount of alpha receptors.

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