The 9 Best Ways to Lose Arm Fat

1. Focus on Overall Weight Loss Spot reduction is a technique that focuses on burning fat in a specific part of your body, such as the arms. Though spot reduction is popular in the fitness industry, most studies have found it to be ineffective. One study in 104 people showed that completing a 12-week resistance training program using only the non-dominant arm increased overall fat loss but had little impact on the specific area being exercised (1Trusted Source). Another small 12-week study found that resistance training focussing on one leg was effective at decreasing overall body fat but did not reduce body fat in the leg being trained (2Trusted Source). Therefore, it’s best to focus on overall weight loss and use exercise for muscle toning rather than fat loss. 2. Start Lifting Weights Resistance training is a type of exercise that involves working against a force to build muscle mass and increase strength. Lifting weights is a common example. While it may not cause fat loss in your arms specifically, it can help increase overall fat loss and tone your arms to help them look slimmer. For example, one 12-week study in 28 women with type 2 diabetes showed that performing low-intensity resistance training promoted total fat loss while increasing muscle mass and strength (3Trusted Source). Another study in 109 people observed that resistance training alone or combined with aerobic exercise was more effective at increasing lean body mass than aerobic exercise alone (4Trusted Source). Building lean body mass can help boost metabolism and increase the number of calories burned at rest throughout the day (5Trusted Source). Bicep curls, overhead tricep extensions, overhead presses, and upright rows are a few examples of exercises that can help tone your arms and boost muscle mass 3. Increase Your Fiber Intake Adding a few additional servings of fiber to your diet can jumpstart weight loss and help you lose excess body fat. Fiber moves slowly through your digestive system, which increases the amount of time it takes to empty your stomach and helps you feel fuller for longer (6Trusted Source, 7Trusted Source). According to one study in 252 women, each gram of dietary fiber consumed was associated with 0.25% less body fat and 0.5 pounds (0.25 kg) less body weight over 20 months (8Trusted Source). In another review, increasing daily fiber intake by 14 grams for 4 months was linked to a 10% reduction in total calorie intake and 4.2 pounds (1.9 kg) of weight loss — without making any other changes (9Trusted Source). Fruits, vegetables, whole grains, nuts, seeds, and legumes are some examples of nutritious, high-fiber foods that you can enjoy as part of a healthy diet. 4. Add Protein to Your Diet Increasing your intake of protein is another simple way to curb cravings and keep your appetite under control. This, in turn, may support weight management and help you reduce excess body fat. A study in 20 young women found that eating a high-protein breakfast reduced hunger, increased fullness, and decreased levels of ghrelin, the hormone that stimulates hunger (10Trusted Source). Another small study showed that consuming more quality protein at meals was associated with less belly fat. This suggests that a high-protein diet could help improve body composition and increase fat loss (11Trusted Source). Meat, poultry, seafood, legumes, eggs, and dairy products are all high-protein ingredients that can help you lose arm fat fast.