11 Ways On How to Lose Arm Fat: Complete Guide 2024

By Vanessa Richards

January 10, 2024   •   Fact checked by Dumb Little Man

how to lose arm fat

Sagging skin is part of the game as you get older, but what do you do when this problem shows up in your 30s, 40s, or 50s?

Skin can sag in different parts of the body, including the face. It is part of the natural aging process, as it loses its elasticity.

The issue becomes a real problem when it becomes visible, especially while still young. Raise an arm in the air, and you can see skin under the upper arm hanging and shaking, which is not the most attractive view.

Learning how to lose arm fat fast is not as difficult as it may seem, though. Just like other people struggle with belly fat, face fat, or other parts of their bodies, arm fat is just as common and can be tackled.

Losing arm fat is not an overnight process. Instead, it takes a bit of work, as well as a mix of different techniques. Here is everything you need to know about it.

How to Lose Arm Fat: What Causes Arm Fat?

how to lose arm fat
Photo: Pexels

There are more reasons behind your arm muscles losing tone and excess fat around your arms.

Natural Aging

Collagen is a structural protein and supports more than just your skin. As you age, Collagen levels are dramatically reduced, leading to loose skin. This is how wrinkles apart, as well as sagging skin.

On the other hand, as you age, you also lose some of your metabolic rate. This means your body will burn less calories than normally, so weight gain becomes part of the process.

Weight Gain

Excess body weight and fat will cause the skin to sag, leading to flabby arms. This is not going to affect everyone gaining weight, but there is a pretty good chance.

After all, different people have fat in different parts of their bodies. Therefore, genetics can play a significant role in the process too.

Weight loss and maintaining a healthy overall body fat will not necessarily prevent skin from sagging, but being overweight can definitely increase the risk.

Weight Loss

It may sound a little unusual, but as you lose weight, you can also end up with fat arms, especially around the upper arms.

That is not always fat. Instead, the skin could be sagging in those areas. If you raise your arms, the extra skin will look like flabby fat.

Sudden weight loss can cause similar effects in different parts of the body. For instance, belly fat loss is exactly the same.

Sun Damage

Sun damage will also cause the skin to lose its elasticity. Collagen is significantly reduced, leading to sagging skin.

Of course, this kind of side effect will not really happen if you have well toned arms, so the lack of exercise and extra fat will also contribute to the effect.

Now that you understand what could cause such issues, how do you reduce arm fat?

11 Ways To Reduce Arm Fat

1. Eat more fiber

Extra fiber in your diet will not help you lose fat in your arms straight away, but overall. You will lose weight all over your body because fiber moves slowly throughout the body. Emptying the stomach takes longer, meaning you no longer need to eat that much.

From the same point of view, fiber will also reduce the calorie intake. Fruits, veggies, seeds, and nuts are rich in fiber.

2. Lose overall weight

Lose weight all around your body, and your arm fat will also be affected. Targeting this particular area is a bit more difficult in terms of weight loss. Sure, you can tone it with exercises, but losing fat is a more general process.

Here are a few popular programs we recommend that can complement your weight loss goals.

A. Best-Selling Fat Burning Supplement: Amyl Guard

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Based on four natural ingredients with proven benefits in traditional medicine, Amyl Guard is the type of supplement that can help you burn fat without making any major to your lifestyle, whether it comes to dieting or exercise.

The supplement is mostly aimed at those who struggle with willpower. While extra changes may not be needed, they will definitely help. If you look after your diet and go for some mild exercise, the results will be much better.

Shop Amyl Guard Supplement at the Official Website.

Full Article: Amyl Guard Reviews 2024: Does it Really Work In Burning Body Fat?

B.  Best For Boosting Metabolism: All Day Slim Tea

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All Day Slim Tea is a double supplement aiming to help the metabolism. Forget about push ups and upper body exercises. You can get toned and begin your weight loss venture with a metabolic boost instead.

There are two packages. The morning one adds to the metabolism, kills cravings, and reduces the appetite. The result? Less fat. The evening one helps with the detox, as well as cravings and bloating sensations.

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Full Article: All Day Slimming Tea Reviews 2024: Does it Really Work?

C. Best Supplement for Aging 40+: Beyond 40 Lean Belly

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Made of natural ingredients, Beyond 40 Lean Belly is mostly aimed at those over 40, but this is not a general rule. Anyone can benefit from it. While excellent for more purposes, weight loss is one of them, and results will also target fat around arms.

Beyond 40 Lean Belly is said to promote weight loss by boosting energy levels, regulating blood sugar, maintaining healthy cholesterol levels, and increasing muscle mass. Obviously, lean body mass will be achieved with a bit of physical activity too, even if you only rely on walking or bodyweight exercises.

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Full Article: Beyond 40 Lean Belly 3x Reviews: Does it Really Work?

D. Best Overall Weight Loss Supplement: Resurge

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Based on magnesium, zinc, L-arginine, L-lysine, and a bunch of other natural ingredients, Resurge creates the perfect environment to burn arm fat or get rid of overall stubborn body fat. It is not specifically focused on arm fat, but on the whole body, which will inevitably affect arms too.

The supplement comes in capsules. You need to take four capsules a day. It will improve sleep, which will also prevent fat gain. At the same time, it will work on the digestive system, meaning more calories will go unnoticed rather than get absorbed. The metabolism will also be improved.

Shop Resurge Supplement at the Official Website.

Full Article: Resurge Reviews: Does it Really Work?

E. Sustainable Weight Loss Program: Eat the Fat Off Program

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This is not a supplement to help losing weight or improve your muscle mass. Instead, it is a program that targets every aspect related to weight loss, from weight training and toned arms to a healthy diet and maintaining a healthy lifestyle. It is a more comprehensive guide covering pretty much everything.

The program revolves around a thinning enzyme. The more of it you get in the body, the easier it is to lose weight. Ingredients and exercises are meant to increase the levels of this enzyme, which will add to building lean body mass and the possibility of burning excess fat.

Shop Eat The Fat Off Program at the Official Website.

Full Article: Eat The Fat Off Review 2024: Does This Weight Loss Program Really Work?

3. Eat more protein

Increasing the protein intake will clear cravings, keep appetite under control and help with muscle building. Not only do you reduce body fat, but you can also tone your arms and other parts of the body. Protein gives you energy too, so weight lifting, tricep dips, and other exercises will be easier to perform.

Protein will reduce hunger sensations. Now, just because you have plenty of it, it does not mean you will become a bodybuilder. It takes years of hard work to get there, so you can do it safely and get toned while losing fat, the perfect scenario.

4. Cut down on refined carbs

Refined carbs are basically carbs that have gone through multiple processing levels. The outcome? Tasty, but empty in nutrients. Such foods have plenty of calories and little to no vitamins, minerals, or fiber. In other words, they will never help you build muscle mass or burn calories, but gain fat.

Foods rich in refined carbs include pasta, cereal, white bread, and other similar foods. On the other hand, stick to wholegrain foods for a healthier approach. Try out oats, barley, quinoa, or buckwheat. More importantly, enjoy such foods in moderation.

5. Try weight lifting

Unlike most expectations, weight lifting will not turn you into a monster. You will not go square, and your muscles will not double up in size overnight. Most people never get there, even if they actually want to. Weight lifting, on the other hand, will usually burn more calories than cardio workouts.

A. Best For Building Muscles: Visual Impact Fitness

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Visual Impact Fitness is the type of program that will bring in fat burning and muscle toning exercises. Muscle growth is decent as well, while strength training adds to the experience. Cardio exercises are also included. It is the type of program that makes you look like Ryan Reynolds, rather than Dorian Yates.

The program is split into three different phases. The first one is about gaining muscle mass. The second one covers muscular density, while the third one is about the definition, which means cardio exercises to burn fat. The workout will give you good muscle tone, and help with spot reduction and fat loss.

Shop at Visual Impact Fitness Official Website.

6. Keep hydrated

Hydration is critical. You need at least eight glasses of water a day. At times, hydration is more important than your bicep curls or other arm exercises. You also need to drink water while lifting weights, not to mention cardio. Plenty of water will boost metabolism too.

Substitute sugary beverages with water and have water before meals too. Such things will help with entire body weight loss. As if all these were not enough, water aids in pretty much every function in the body, such as digestion.

7. Do cardio

Biceps curls, a particular starting position with feet shoulder width apart and different exercises with palms facing the floor. There are lots of techniques, workouts, and exercises to lose arm fat or boost upper arm muscles. What about cardio then?

Cardio is one of the most efficient ways to burn fat all over your body. Targeting arms specifically is difficult but not impossible. It only works to a point, though, as you cannot really smash fat around arms but have plenty of fat in other parts of the body.

It has to be a whole body process, hence the importance of cardio.

A. Best Program for Toning Your Belly: 21 Day Flat Belly Fix program

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The 21 Day Flat Belly Fix program has an impressive following and brings in the best exercises to build muscle for a toned appearance while burning fat. It targets multiple muscle groups, so it aims to improve your appearance overall.

The program includes the actual system, which spreads over 21 days. You also have an electronic book with smoothie recipes, whether you need more protein or other nutrients. There is also a flat belly protocol document in a different guide, access to a community, and even personal coaching.

Shop 21 Day Flat Belly Fix at the Official Website.

8. Focus on plant-based foods

You do not necessarily need to go vegetarian or vegan, but try out a few meat-free days, and you will be impressed. You also need plenty of whole grains, fruits, and veggies in your diet.

9. Give up on sweet drinks

You might be aware of it already. Most beverages are rich in sugar, which is actually the first ingredient. They give you lots of calories and nothing else. They will make sticking to a healthy diet nearly impossible.

Have some water instead, or perhaps add some fruits in it if you truly want sweet drinks.

10. Sleep well

Sleep is essential in your exercise routine. It can help you build muscle, burn fat and maintain a healthy metabolism. Think about it for a moment. The more you sleep, the less time you spend thinking about food or craving.

Here are two popular sleep supplements that can help you get better sleep.

A. Top Consumer’s Pick: Organifi

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Organifi is a tea. Available in more options, one of them is particularly made to improve your body and mind. In other words, it will clear your mind and help you fall asleep without any worries or stress. It is based on natural ingredients only.

The tea is not aimed at those with sleeping problems only. It is part of a healthy lifestyle and contributes to the good functionality of your body. A deep sleep is just one of the associations with this type of lifestyle. You will most likely notice changes within a few weeks only.

Shop Organifi Gold at the Official Website.

Full Article: Organifi Gold Reviews 2024: Does it Really Work?

B. Best For Relaxation: Vitapost Sleep Support Plus

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Vitapost Sleep Support Plus allows a deeper sleep, less events overnight, and normal rest. It supports the natural development of the body, building muscle capabilities after workouts and brain support throughout the day.

Based on ingredients like melatonin, chamomile, goji berry, valerian, or lemon balm, the supplement has no adverse reactions and can promote a healthier lifestyle in no time. It is not all about sleep but also about promoting a relaxing state.

Shop at Vitapost Sleep Support Official Website

Full Article: Vitapost Sleep Support Plus Reviews 2024: Does it Really Work?

11. Do bodyweight exercises

You do not necessarily need a gym to lose arm fat. You can use weights at home, but you can also rely on your body only. For example, pushups represent an excellent arm and chest exercise that will tone your upper body.

Here are useful and effective bodyweight programs.

A. Best Program For All Ages: Old School New Body program

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This program does not promise the world with new discoveries and innovation. Instead, it sticks to the basics of fat loss and muscle toning, old school aspects that have worked for bodybuilders from all over the world.

The program comes with the actual core program, meal plans, instructions, a quick start guide, four additional bonus guides, and audio interviews with famous bodybuilders providing insights and advice.

Shop Old School New Body Program at the Official Website.

Full Article: Old School New Body Reviews: Does it Really Work?

B. Best Beginner-friendly Bodyweight Program: Bodyweight Burn

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Bodyweight Burn keeps it simple. The program is suitable for those with plenty of time on their hands, as well as those who are simply too busy to go to a gym and spend hours a week. The 21-minute workout guide is super effective with its short, but intense exercises.

There are a bunch of bonuses as well, not to mention meal recommendations and body insights. Basically, you can get lean, burn arm fat and lose weight in about half an hour a day only.

Shop Bodyweight Burn Program at the Official Website.

Full Article: BodyWeight Burn Reviews 2024: Does it Really Work?


In the end, figuring out how to lose arm fat is not that difficult. From many points of view, arms can be like other parts of the body, and fat could be stubborn.

While toning arms will definitely help reduce fat, the truth is working on your body as a whole will probably be more effective in the long run.

The good news is arm fat is not permanent and can be reduced, with visible effects within a few weeks only.

How To Lose Arm Fat FAQs

How long does it take to lose arm fat?

A clear diet and exercise will help you lose a few pounds a week easily. Arm fat will drop proportionally, so you will notice some results after two to four weeks.

Does arm fat go away?

Of course, if you tone the respective part of your body and focus on a fat burning lifestyle, with both diet and exercise.

Does walking reduce arm fat?

Yes, but you will probably need more than that. Walking implies moving arms and losing fat overall, which will also benefit the upper arms.

Vanessa Richards

Vanessa is a mom of 3 lovely children and a software geek. Outside of her career as a health and wellness instructor. She enjoys writing and researching on topics such as finance, software, health and culinary.

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