How to Lose Arm Fat at Home

How to Lose Arm Fat at Home

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Arm fat accumulates as the result of a calorie excess.

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The academic journal “Yale Scientific” reveals that spot reduction, the phenomenon of burning fat by working the muscles around the area where the fat is stored, is largely a myth. Instead, the body tends to burn fat from various areas, regardless of where you focus your workout, making the process for losing fat around the arms more or less identical to that of losing fat in any other area. According to the Centers for Disease Control and Prevention (CDC), sustainable fat loss is only achieved through creating a calorie deficit.

Calculate Your Calorie Balance


Keep a journal of all the things you eat or drink. Make sure you record the quantities and the specific type of each food or drink you consume. Plug your food and beverage records into an online calorie calculator.


Calculate the total number of calories you burn throughout the day. This includes both deliberate exercise, such as running and lifting weights, and everyday activities like walking, climbing stairs and household chores. You can use an online activity calorie calculator to get calorie estimates for each activity and duration.


Subtract your total calories burned from your total calorie input. If the resulting number is greater than zero, you have a calorie excess. To start losing fat anywhere on your body, you will need to bring that number down below zero, creating a calorie deficit.

Create a Calorie Deficit


Go through your food journal and highlight items to eliminate from your diet that are high in calories, but low in essential vitamins and minerals. Some foods and drinks are easy choices for elimination because they contain toxic compounds like trans fats, such as cans of frosting and processed peanut butter, or high sugar content with virtually no other nutrients, such as soda and candy bars.


Make a list of foods you want to eliminate from your diet. Keep it with you in your purse or wallet, and refer back to it when making your shopping lists or stopping by a convenience store or gas station. Remind yourself that you will need to cut back on unnecessary calories if you want to lose arm fat.


Make an aerobic exercise plan. The CDC recommends 150 minutes per week of moderate exercise like walking or riding your bike, or 75 minutes per week of vigorous exercise like running or swimming. Remember to keep track of your time during each activity and plug it into the calculator to estimate the calories you burned.


Start strength training workouts. Strength training, which includes activities like weight lifting, push-ups and sit-ups, also burns fat. The Centers for Disease Control recommends at least two sessions of strength training per week. Each exercise should be done in one to three sets of eight to twelve repetitions.


Keep track of your progress using a food calorie calculator and an activity calorie calculator. As the number of calories you eat and drink goes down and the quantity of calories you burn through exercise increases, your calorie excess will turn into a calorie deficit, and you will start to lose fat all over your body, including your arms.

Things Needed

  • Walking or running shoes.


  • Check in with your doctor before beginning a new diet or exercise routine.

Resources (2)