Shedding stubborn body fat can be tricky, especially when it’s concentrated in a specific area of your body.
The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat.
Fortunately, there are several methods you can use to slim down and tone your arms.
Here are 9 ways to decrease arm fat and promote overall weight loss.
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.
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
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
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
Building lean body mass can help boost metabolism and increase the number of calories burned at rest throughout the day
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 fibre 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
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.
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.
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.
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.
Meat, poultry, seafood, legumes, eggs, and dairy products are all high-protein ingredients that can help you lose arm fat fast.
5. Do More Cardio
Cardio is a type of exercise that focuses on elevating your heart rate to burn calories.
When trying to lose arm fat, including cardio in your daily routine is essential.
Studies show that cardio can be an effective strategy for weight loss and can increase lean body mass.
For example, one study in 141 people showed that pairing 40 minutes of cardio 3 times per week with a weight management program resulted in a 9% decrease in body weight in just 6 months.
It’s typically recommended to do at least 20–40 minutes of cardio per day, or between 150–300 minutes each week.
Jogging, biking, rowing, swimming, jumping rope, and dancing are all activities that can help you meet your daily cardio goals.
6. Cut Down on Refined Carbs
Refined carbs are carbohydrates that have undergone processing, resulting in a final product that is lower in several key vitamins and minerals.
Typically, refined carbs are high in calories but low in fiber, which can cause blood sugar levels to increase more rapidly and result in hunger.
While whole grain intake is associated with decreased weight gain and body fat, eating more refined grains has been linked to increased body fat.
Examples of refined carbs that are often lacking in nutrients include pasta, white bread, breakfast cereals, and other pre-packaged ingredients.
Instead, select whole-grain foods like quinoa, buckwheat, barley, oats, sorghum, and spelt and enjoy in moderation.
7. Set a Sleep Schedule
Aside from making modifications to your diet and exercise regimen, getting enough sleep each night is another important factor to consider for losing arm fat.
Several studies have found that sleep plays a role in regulating appetite and may also enhance weight loss.
For instance, one study in nine men found that just one night of sleep deprivation caused increased feelings of hunger and higher levels of ghrelin, a hormone that stimulates appetite
Another small study showed that participants who slept 5.5 hours each night lost 55% less weight. Moreover, they lost 60% more lean body mass than those who slept 8.5 hours per night
Try setting a regular sleep schedule by going to bed at the same time throughout the week, avoiding distractions before bed, and minimizing your exposure to stimulants like nicotine and caffeine.
8. Stay Hydrated
Drinking plenty of water each day is very important when it comes to losing arm fat.
Some research suggests that drinking water with meals could promote feelings of fullness and decrease the total amount of food and the number of calories consumed.
Water may also help temporarily increase metabolism, with one study showing that drinking 16.9 ounces (500 ml) of water increased the metabolic rate by 30% for 30–40 minutes
However, be sure to select water, tea, or other unsweetened beverages instead of sugar-sweetened drinks like soda or juice.
Regular consumption of these high-calorie drinks can quickly cause extra calories to add up and may contribute to weight gain over time
9. Do Bodyweight Exercises
If you don’t have access to a gym or are running short on time, doing bodyweight exercises is a great way to enhance muscle tone in your arms and keep them looking slim.
Bodyweight exercises involve using your body as a form of resistance to build up muscle mass and strength.
It’s not only convenient and budget-friendly but can also produce some impressive results.
For example, one study in 23 men found that calisthenics a type of exercise that involves minimal use of gym equipment was effective at increasing upper body strength
Next time you work out, try doing upper-body exercises like tricep dips, planks, and push-ups to build muscle strength and tone your arms.
The Bottom Line
Although research shows that spot reduction may be ineffective, there are plenty of strategies that you can use to lose arm fat.
In addition to hitting the gym, switching up your diet and maintaining a healthy lifestyle can also play a role in regulating body composition.
Implementing just a few of these changes in your daily routine can support weight loss and help you shed your unwanted arm fat.
If I tell you that more than half of an average person's day is spent sitting — from watching television to working at a computer — and that time tends to increase as you age and become less active.
In fact, all that sitting can have a profound impact on one's health, too. A study in the Oct. 3, 2017, Annals of Internal Medicine, involving almost 8,000 adults ages 21 and older, found a direct relationship between time spent sitting and a higher risk of early death.
Being more active is the best antidote to excessive sitting, but a sedentary lifestyle can make it hard to be more active since it leads to weaker muscles and stiffer joints.
One of the best exercises to counter the effects of sitting and help you get moving? The simple squat.
"Squats are a great exercise because they activate so many bones and joints at once, such as the hips, knees, feet, and ankles, as well as muscles like the quads, gluteal, hip flexors, hamstrings, and calves, Malachi a personal with Tranquillity 360 Fitness. "Squats can help you build and maintain a stronger lower body, which makes movement easier and allows you to stay active."
Squats also are one of the most functional movements, since they mimic so many daily actions, like standing, sitting, and getting in and out of a car.
Strike a pose
Many people have a mental barrier about squats because the think the movement is too difficult or too painful. Yet squats are easy to perform if done correctly, and there are many ways to make them safe and effective for almost anyone.
There are two basic types of squats: neutral stance and wide stance (see "Take a stance"). Once you choose your pose, make sure both your feet are pointed correctly. This helps to protect your hips and knees and creates a solid base for your squat.
With your eyes forward, chest up, and heels planted, push your hips and buttocks back, and lower into the squat. always Make sure to keep your knees over your ankles. Reach your arms straight out from your shoulders for balance.
Keeping your back straight, lower your torso as far as is comfortable or until your thighs are parallel to the floor. (You can work in front of a mirror to monitor your movement.) Hold for a second or two, and then press down with your heels and return to standing.
"You want to maintain a normal up-and-down tempo that matches your breathing, where you inhale while going down and exhale on the way up.
Check in with your body
Always stop if you experience any pain, and make necessary adjustments, such as not going down as far, holding for a briefer period, or reducing the number of squats you do at one time.
If traditional body-weight squats are too challenging, begin your squat from a seated position on a chair and then stand. With each squat, try to keep your contact with the chair as brief as possible. "This can help you gradually build up strength and endurance, so you can move on to full squats,".
You also can perform squats while holding a countertop to help lessen any strain and provide extra balance. Another option is to do wall squats, where you squeeze an exercise ball between your back and a smooth wall.
"You get extra support by pushing against the ball as you go up and down, which can help you go into a full squat and hold the pose longer,".
Want a challenge? Hold dumbbells or kettlebells at your side, or a medicine ball at chest level. "You can also change the tempo, where you take a full three seconds to reach the bottom of the squat and then pause and rise as usual.
A typical routine would be to complete three sets of 10 squats, resting between each set. Add them to your regular workouts, or just perform them any time during the day as a break from sitting.
Everyone experiences pain at some time. It might be the result of an injury, operation, or pushing your body too hard. Headache, infection, arthritis, and other health problems cause pain. Unchecked, pain can rob you of the ability to sleep, work, and enjoy life. It can also lead to depression and anxiety.
We've come a long way from the days of "grin and bear it," or "no pain, no gain." Pain begets pain, so it's important to stop it early. There is no one-size-fits-all approach to pain relief. Standard medications can be a good option for many pain sufferers, but a wide range of effective nondrug therapies are also available.
Low back pain is one of the most common complaints on the planet. And you may wonder where to turn when you start experiencing some of those aches or twinges in the lower part of your back. Take heart. "In most cases, you won't need a specialist.
When pain strikes
There are many causes of low back pain. Some of the most common include an injury to a muscle or tendon (a strain), an injury to a back ligament (a sprain), and a herniated or "slipped" disc (when the soft material inside of a disc between spinal bones leaks and irritates nerves). Many of these issues will eventually resolve on their own.
But some causes of low back pain, such as a narrowing of the spinal canal (spinal stenosis), may require a specialist. "A referral makes sense when conservative measures have failed to address your back pain, symptoms aren't improving or are getting worse, or there's a suspicion that surgery might be needed.
Where to turn
Since you shouldn't try to diagnose your own back pain, make your first call to a professional who can assess your problem, such as a primary care physician or a chiropractor. "Both can serve as the entry point for back pain, a chiropractor with the Osher Clinical Center for Integrative Medicine at Harvard-affiliated Brigham and Women's Hospital. "And 35% to 42% of people with their first episode of back pain will consult a chiropractor."
Chiropractors use posture exercises and hands-on spinal manipulation to relieve back pain, improve function, and help the body heal itself. They often work in conjunction with other doctors, and they can prescribe diet, exercise, and stretching programs. "A well-trained chiropractor will sort out whether you should be in their care or the care of a physical therapist or medical doctor.
The next step
If you do need a specialist on your team, there are many experts who can help, depending on your needs. You may be referred to any of these:
It may take several types of tests, such as x-rays, MRIs, and blood tests, to determine the exact cause of your back pain.
And you may need more than one expert managing your back pain. It just depends on the situation. "Most people who see more than one expert have more than one problem or have not improved with prior treatments.
But for back sprains, strains, and herniated discs, a visit to your primary care physician or chiropractor may be all it takes to feel better. Make that initial call if back pain is interfering with your day.t.
These days, low-carb diets are more popular than ever. But this weight-loss strategy is hardly new, believe me this thing began in the 1960s with the Atkins diet, followed by the South Beach, paleo, and keto diets. All these diets — which swap carbohydrates for protein or fat — can help some people lose weight, at least over the short term.
But as is true for most diets that require you to avoid many popular foods, low-carb diets are often hard to maintain over the long haul. And if you do keep your carb intake low, the long-term effects on your heart and overall health remain something of a mystery so far. But a new study provides some clues.
The study, which included more than 15,400 people, upholds the adage of moderation in all things. Researchers found that on average, people whose diets included moderate amounts of carbohydrate (50% to 55% of calories) lived about four years longer than people who ate lower-carb diets (fewer than 40% of calories from carbs) and a year longer than people with high-carb intakes (more than 70% of calories).
What replaces missing carbs?
Of course, man does not live by bread alone — the rest of your diet matters, too. "Just calling it a low-carb diet isn't enough. You must know the sources of the other calories in the diet.
That's why the researchers homed in on exactly what types of protein and fat were filling in for the missing carbs among those in the low-carb group. Eating more animal-based proteins and fats from foods (such as beef, lamb, pork, chicken, and cheese) instead of carbohydrates was linked to a greater risk of early death. Eating more plant-based proteins and fats (from vegetables, legumes, and nuts) was linked to a lower risk.
Researchers asked participants about their diets twice (at the start and after six years), then kept track of their health for a median of 25 years after the study began. All were part of the Atherosclerosis Risk in Communities (ARIC) study, which includes people from four communities in the United States. Although not a perfect representation of America's and rest the world population, the participants were from a variety of races and cultures.
The investigators then combined the ARIC results with findings from seven multinational studies (including studies from Greece, Sweden, and Japan) that also looked at carbohydrate intake and longevity. The upshot: people with high and low carbohydrate intakes had shorter life expectancies than those who ate moderate amounts of carbs. The study was published in the August 16 Lancet Public Health.
If you consider the diverse diets that people eat across the globe, the results consistently support the benefit of a moderate-carb diet. The take-home message is also in line with what he and other nutrition experts have advocated for years: eat a mostly plant-based diet, such as the Mediterranean or DASH diet, with animal-based protein (if desired) in limited amounts.
A balance diet is the best method for losing weight, along with regular well designed workout programme
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.