Fat has no ethics when it moves to body. Upper-arm fat is the regular problem area, especially for women. The surplus arm fat can make you to feel awkward during warm weather which is the ideal time for wearing sleeveless. Extra arm fat can also cause health problems like cardiovascular disease, diabetes and a few types of cancer. Losing extra fat on arm is not an easy task to do, but this does not mean that it is impossible for you to do. You must show some extra willingness to reduce the arm fat soon. With that well said, the best way to pull off your extra fat is by following the steps that involve lifestyle changes, eating adjustments and performing key exercises which have an importance on your arms.

Here, I have mentioned some of the best workouts and diet tips for how to lose arm fat. Follow the steps given below and see how magic works on your arms.

How To Lose Arm Fat – Diet Tips

Following a healthy-diet is always good for having a healthy lifestyle. You can also do some of the diet plans for reducing arm fat. The below given tips are inexpensive but it works excellent on how to reduce arm fat.

Eat more vegetables

Do you want to lose fat on our arms? Then include more vegetables on your diet. Eating vegetables either as raw or half-cooked will help you in losing arm fat. For example, vegetables like carrot, beans, cauliflower, cabbage, peas, soya, broccoli, and etc must be included on your diet for reducing excess fat on your arms.

Reduce The Amount Of Calorie Intake

One of the main reasons for having unfit hanging arms is regularly because of a diet which is too fatty and which is very high in calories. A person with overweight will tend to distribute surplus fat to the whole body and some people will end in the arms. To lose fat from 1 particular part requires burning of more calories than what you consume daily. It can be attained by cutting down calorie intake to 500 calories. But, you should not severely cut down your calorie intake because this can deprive your energy thus leading to dizziness and fatigue. Therefore, you must gradually cut down your calorie eating and burn extra calories than normal.

Eating protein rich foods

If you are trying to lose arm fat then proper diet must not be ignored. A diet that rich in proteins and comprising healthy fats and slow burning carbohydrates should be consumed. This aids to keep your muscles strength when burning fat simultaneously. So, the best way to lose arm fat is by eating more protein foods which facilitate the muscle growth.

Foods that are rich in protein are:

  • Fat red meat
  • Tofu
  • Fish
  • Egg

Refuel your muscles after each workout

High-fiber carbohydrates and lean proteins are the key for refilling your tired muscles. It is wise to have liquid-meal like protein-shake after every exercise. Liquid foods will get digested easily than solid foods. It is also important to have your foods at least ninety minutes before doing workouts.

Eat in very small quantities

The next step on how to lose arm fat is eating foods in very small quantities. It is better to eat frequent smaller means rather than few large meals because it allows your body to renovate after workouts whereas keeping your blood-sugar level low. Eating frequent small meals will make you less probable to overeat.

Drink Lemon Water Or Lemonade

Lemon water is best to accelerate your weight loss as the lemon contains properties which can wash out the body by detoxification to get rid of impurities like body fats including arms. Drinking lemon water several times a day is the best way to lose arm fat.

Drink Adequate Water

Water is a very good medicine for curing almost all types of diseases. Drinking eight glasses of water in the middle of every meal will control your appetite which can burn fat and support metabolism. Avoid drinking too much of water with each meal because it can weaken stomach acid and damage digestion. Sugary, coffee and sodas must be avoided.

Have Substantial Breakfast

To lose weight you must eat a balanced and healthy breakfast consisting of high fiber carbs and proteins. Eating a large breakfast makes you feel full for the whole day.

Exercises To Lose Arm Fat

Cardiovascular Workouts

Do you want to know how to lose arm fat fast? Doing cardiovascular exercises will help to lose overall weight from your body. Cardiovascular exercises like running, cycling, aerobics, walking, swimming and rope jumping will be very effective for burning calories. You must carry out 20 minutes of cardiovascular workouts for 3 to 4 times a week. You can gradually increase the timing and frequency of workouts as your patience increases.

Thumb Downs

You must stand with your feet in broad stance and position your toes outward. Your knees should be in the line along with your toes. Make your spine to remain in a neural position, hips pulled in and chin up. Next, you must fully widen both arms outward with the hands in thumbs-up position. Now, rotate your arms downward and in. Gradually lower your arms, the thumbs brushing narrowly inside the thighs till they meet. Then in a quick sweeping action, lift your arms up to the extend you can by following the same position as the descent.

Rotate Wrist

Rotating wrist affects your lower arms and shoulders that are the plumpest regions. Hold dumbbells that are 1 to 3 pound of weight and stand up. Note, the space between the feet must be equivalent to the shoulders length. Now, widen both the hands frontward and make them to remain firm. Swiftly rotate the wrist inward and upward as much as possible. This can be the best exercise for how to reduce arm fat.

Life your body upward

Do you know how you do pull-ups in park being a kid? You just need to follow the same step here. Hold a strong rod which can tolerate your body weight. Hold it firmly and heave yourself up the ground. Once you go up, you must hold the same position for 30 to 50 seconds and let the arm muscles receive all the strain. You have do it for 20 times and after some minutes, repeat the same. If you are doing this exercise for first time, you can do as much as you can and do not strain yourself.

Triceps Kickback

It can be a best exercise for toning your muscles. First, take the dumbbell and keep your left-knee upon a bench. Keeping your dumbbell in the right-hand, just move it upward towards the ceiling. Make sure that your back must be straight during the workouts.


Doing yoga for at least two days in a week can stretches and strength your muscles and all together builds long-streamlines arms rather than bulk muscles. Yoga also helps to keep your mind and body relaxed.

How to lose arm fat in a week

Do Push-ups

Doing normal type of push-ups will aid to strengthen your muscles. You can feel difficult at the start to gain balance. So, it is better to do push-ups by balancing on your knees and hands. First begin with nee push-ups and you can leave for the regular ones. Push-ups will help to tone and strengthen your muscles to the maximum. To get best possible results, do the push-up exercise regularly. This is effectual muscle building exercise.

Weight Lifting

This exercise is best for how to lose arm fat fast. You can begin with light-weights of around 2-3 pounds and slowly increase to heavier weights. The heavier weights will be achieved when the arms get stronger. Stand straight by holding the dumbbells in your hands. You must keep the body straight and lower to the floor by bending the limbs at the elbows. Increasing the time or weight after every week can aid to tone your muscles, successfully.

Chair Dips

To do chair dips: you must place your limbs on chair along with your body ahead of the chair. Now lift once more, after letting down your back in the floor. You must repeat this process for 8 to 9 times. This exercise will help to tight and tone your muscles.

Arm Twisting

The arm-twisting is the best exercise that focuses on losing weight from your arms. Stand straight and widen your arms to both the sides as you’re about to hug to someone. Keep your arms straight and twist them in a manner that your palms look the ceiling. Now, twirl your arms on horizontal axis to make your palms to face the ceiling again. You must repeat this exercise in so far as you can. You must avoid pushing very hard because it can provide you sore muscles.


How to lose arm fat? Scissor exercise is really enjoyable to do and will aid you to lose arm fat fast. It is known as scissors because movements look like scissors being opened as well as closed. First you have to stand straight and stretch your limbs straight facing you at your shoulders height. You must keep your arms straight and firm the entire time. Stretch your arms to the side and again bring them back facing you to make your right-arm overlap your left-arm. Now, stretch them out once more and take them back to make your left-arm overlap your right-arm. This must be repeated for at least twenty times a day.