Sunday, November 28, 2021

How to Lose Arm Fat Fast

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Esther Jacqueline
Esther Jacqueline Alabi is a writer, blogger and advocate. Her writing is majorly influenced by her passion for feminism and gender equality.
For leisure, Jacqueline writes on her blog thechiefdom.blogspot.com and watches romcoms.

All bodies are perfect and beautiful just the way they are and that’s all the truth. But sometimes, we change our diets, eat healthier, and lose weight, yet retain them in our arms. This can be very frustrating and annoying. Imagine buying that new dress in your new size and realizing it doesn’t fit in your arms? That’s a nightmare nobody wants to experience.

The truth is your arms are one of the toughest places to lose fat from. While some people believe it’s a result of low testosterone levels, others say it’s just harder to lose arm fat because you can’t exactly tell your body which part to lose fat from. 

Luckily, there are some things that you can do to lose arm fat quickly. You don’t have to go under the knife or spend thousands of dollars on expensive surgeries. The following are tried and tested ways to get rid of your stubborn arm fat in no time!

  1. Watch your calories

One of the simplest ways how to lose arm fat is by watching your calorie intake. You have probably heard it over and over again, but you can’t really argue with results. If you want to get rid of that annoying layer under your arms, cut back on how much food you eat each day. Yes, I know this isn’t how you wanted to lose your arm fat but it really is one of the simplest and most effective ways how. Think about how much food you eat every day and then cut down 500 calories from that number without doing anything drastic like going on a starvation diet!

You could also try intermittent fasting for some extra help in burning away those pesky arm fats. Some studies have shown that to burn a pound of fat, you need to burn at least 3,500 calories. So, before you start weight lifting at the gym, try reducing your calories to burn arm fat faster.

2. Always eat breakfast:

Breakfast is the most important meal of the day, never skip it. Skipping breakfast leaves you hungrier and you end up consuming two or more portions to make up for it. This means your body has the task of trying to break down a lot of components at the same time. This often leads to weight gain. So if you’re in the habit of skipping breakfast and having brunch, you should stop immediately.

3. Swap fatty food for proteins:

Proteins help you build muscles which are quite helpful if you’re trying to lose fat in your arms. While fatty foods help you gain them. So, it’s only right that you swap one for the other to achieve your goal.

You could also try taking a protein supplement as this would help you lose arm fat faster.

Swap your regular snacks for some healthy alternatives like almonds, walnuts and cashews which are rich in proteins. Almonds even have omega-three fatty acids that can help break down stubborn body fats!

4. Say no to sugar:

Sodas, fat cakes, ice cream, all of it. Sugar isn’t bad for you, but too much of it can be very dangerous. So, replace all your sodas with freshly juiced fruits, and try sugar-free food alternatives instead.

Only eat pasta on special occasions and not every day. When you do, make sure to pair it with some extra veggies or meat so that you can still keep your calorie intake low even if you’re eating carbs!

5. Lift arm weights:

Buy a dumbbell or two and start lifting them daily, lift them for at least five minutes and gradually start increasing your minutes. In exercise, it’s important to pay attention to your posture and form. First, ensure, your arms are placed above your neck, and start to exercise around your neck, with the dumbbells. Keep repeating the procedure daily until you see results. 

6. Do push-ups: 

Drop down and give yourself 30 ( or 20) and start increasing the numbers every day. Push-ups pull your body’s weight to your arms, exercising it. It’s one of the most effective ways of losing arm fat. And the best part is it doesn’t require any equipment. So, you can do push-ups anywhere and anytime!

You could also try doing some crunches to work your core muscles which are essential for losing arm fats. This will not only help burn your fat but give you a toned upper body too!

7. Exercise your arms around the house:

Even if it’s as little as lifting utensils, or carrying large items around the house, exercising your arms is very important. It prepares your arms for losing weight and keeps them in check. Don’t be quick to stop lifting immediately when you get back from the gym. Practice weight lifting with other things around the house. That way, your body adjusts faster and easier. 

Trying to lose arm fat can be very exhausting. Especially when everyone wants to have an opinion about your body and how you should look. But don’t be discouraged, arm fat may take time to lose, but it’s not impossible to lose them. So eat right, exercise, and chin up, because your arms are still a beautiful work-in-progress. 

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