1. Focus on overall weight loss
2. Start lifting weights to lose arm fat
3. Add fiber to support the process of losing arm fat
4. Add protein to your diet to gain muscle and reduce arm fat
5. Cut down on refined carbs
6. Get proper rest and exercise
7. Practice arm fat loss exercises
8. Drink enough water
Having big and rough arms makes you feel self-conscious and afraid to wear comfortable tank tops and sexy two-strap dresses. If you are looking to reduce your arm fat but have not found an effective way to do so, don’t worry too much. We will reveal to you 7 extremely simple ways to lose arm fat for girls with big arms. Let’s explore together right away!
1. Focus on overall weight loss
In reality, there is no way to focus on reducing fat in a specific area. Although there are many exercises that support the reduction of fat in the armpits, most studies have shown that they are ineffective. For example, a study conducted with 104 people showed that in these people, when focusing on endurance training for 12 weeks with the non-dominant arm, it only helped reduce the amount of fat in the whole leg, but did not reduce the fat under the armpits. Therefore, most fitness trainers always recommend that we practice exercises to reduce fat all over the body, from there. When the excess fat in the body is burned, it will contribute to slimming and toning the body parts.
2. Start lifting weights to reduce arm fat
Lifting weights is a fairly common method for those who want to tone and slim their arms. In fact, lifting weights will not guarantee fat loss in the underarm area, but it helps increase the overall fat loss process and firm the muscles under the armpits. Cali will suggest some easy-to-do exercises with weights below:
This is considered one of the effective arm fat reduction training methods for us women. Not only that, the implementation is also extremely simple.
– First, you need to stand up straight, with your feet shoulder-width apart.
– Then, you hold the weights in both hands with your palms facing up because if you turn your hands over, it will be a bit difficult to do.
– Next, just slowly raise your arms to eye level while remembering to inhale and exhale.
– Then you slowly lower them and inhale.
– With this arm fat reduction movement by standing and lifting weights in front of you, you only need to do the movement 3 sets, each set 10-12 times.
3. Supplementing fiber supports the process of reducing arm fat
In addition to exercise, a scientific nutritional regimen is also a way to reduce arm fat that women need to pay attention to. Be “steadfast” in the face of “temptations” to go to milk tea, fried chicken or mixed rice paper… Instead, you should make friends with fresh vegetables and fruits, limit fried foods with a lot of oil, and calculate the amount of starch you take in. Don’t forget to drink enough water every day to keep your body fresh and radiant. A study conducted with 252 women showed that each gram of fiber consumed was associated with a reduction of 0.25% of body fat as well as 0.25 kg of body weight.
Fiber is known to play an indispensable role for those who want to lose weight, because this is a compound that moves slowly in the digestive system, and it also contributes to increasing the time it takes for the stomach to empty, making you feel full longer. According to a study conducted with 252 women, each gram of fiber they consumed corresponds to a 0.25% reduction in body fat and a reduction of about 0.25 kg of total body weight. Therefore, adding fiber to your daily diet not only helps you lose weight overall but also helps reduce excess fat under the arms significantly. To increase fiber for the body, you can add green vegetables and tubers, fruits to your daily menu to increase the amount of nutrients for the body.
4. Add protein to your diet to increase muscle and reduce arm fat
Foods containing a lot of protein, such as meat, fish, eggs, milk, etc., are considered to have the ability to help you reduce arm fat most effectively and quickly. Especially for men who want to have big biceps and bulging muscles, foods containing a lot of protein are essential. Similarly, for those who want to have slim biceps, protein is also an indispensable part.
You should focus on building protein in breakfast, because that will help you feel full longer and help reduce ghrelin levels (a hormone that stimulates hunger), so you can easily control the amount of food you eat during the day, thereby managing your weight, and excess fat in the body will also be gradually consumed.
5. Cut down on refined carbs
Refined carbs are processed carbohydrates (starches) because foods containing a lot of refined carbs do not have high nutritional value, but, on the contrary, contain a lot of calories, making your body gain weight more easily than ever. Therefore, to reduce arm fat in particular or reduce body fat in general, these foods should also be avoided. Whole grains are proven to be both good for health and help limit weight gain as well as body fat, so this is also the type of food recommended by experts. In addition, foods such as quinoa, buckwheat, barley, oats, and sorghum are also recommended in moderation during the weight loss process.
6. Appropriate rest and living regimen
If you have been exercising diligently and building a healthy diet, but your living habits are still not scientific, your journey to reduce arm fat will be difficult to succeed. Therefore, do not forget to build a reasonable lifestyle, rest, and get enough sleep, which is also one of the optimal methods to help you reduce arm fat.
7. Practice arm fat reduction exercises
Lack of exercise is one of the common causes that makes your biceps “fatter”. To improve this condition, you should apply arm fat reduction methods with arm exercises such as stretching, push-ups, or lifting light weights. Persistently doing these exercises for a short time will feel the slimness of your biceps.
In addition to lifting weights in front of you, the bird flapping movement is also one of the weight training exercises to help reduce arm fat for us women.
– With this bird flapping movement, you first need to stand with your legs open as wide as your hips, at this time holding the weights in both hands and palms facing down.
– Then, you need to lean forward at an angle of about 50 degrees and remember to keep your back straight.
– Next, you just need to slowly raise your arms up, while your elbows are bent at a fixed angle that remains unchanged throughout the exercise.
– When lifting the weights, you should pay attention to exhaling and vice versa when lowering the weights, you should pay attention to inhaling.
– This arm fat reduction movement also needs to be performed in 3 sets, each set 10 – 12 times.
Comprehensive arm movements
This is one of the comprehensive arm and arm fat reduction exercises. Not only does it help slim the biceps, but this exercise also has the effect of increasing arm strength.
8. Drink enough water
The simplest and easiest way for most people is to drink plenty of water. Water plays an important role in everyone’s body; moreover, water also plays a role in helping to lose weight due to its ability to promote a feeling of fullness, helping us control the amount of food we eat. Some studies have shown that drinking 500ml of water can increase your metabolic rate by 30% within 30 to 40 minutes.
If you find drinking plain water too bland, you can replace it with weight-loss teas such as green tea or fruit juice. And remember to limit the sugar in these drinks.
