How Do I Lose Arm Fat? #1 Guide to Losing Arm Fat Fast


One of the most common questions we receive from our valued readers is how do I lose arm fat and then keep it off for life?. If you too would like to learn how to remove stubborn fat from the upper arm then rest assured, you have come to the right place. You are sure to learn some great tips that will have you toning and tightening your upper arms in no time. Before I reveal the 7 tips to help you learn how to lose arm fat I must first inform you that these tips will not only remove fat from the upper arms, but from the entire body.

You see, you cannot specifically lose arm fat without also losing body fat from others areas such as the belly, face and thighs. The rate at which you will lose fat from your arms will come down to a few specific variables. These include:
• Your genetics
• How much total arm fat you have to lose
• Your metabolism and hormone profile (see Leptin hormone role in weight loss resistance in women)
• How determined you are to do what’s required to get fat loss results (Do you need motivation to lose stubborn body fat? Read our popular Weight Loss Motivation 101 guide).

So What Motivates You To Learn How To Lose Fat From Your Arms?


Perhaps you have noticed that your arms are becoming a little flabby, soft and have lost their definition. Many of our readers tell us that excess fat on the arms can make them feel particularly self-conscious and wary of wearing sleeveless tops. If you can relate to this feeling then don’t worry, it is very possible to lose fat from the arms in a relatively short period of time. You will no longer have to wear long sleeve tops to feel comfortable. If you want slim arms bad enough they will be yours. All you have to do is commit to the simple principles of losing fat from arms that I will mention in a moment.

The first thing you must do to before you learn how to lose arm fat is be 100% willing to make some simple and healthy lifestyle changes. You must be 100% determined to want to reduce your body fat levels if you are to finally tone those upper arms. If you need help with achieving the correct mindset for weight loss please read our article on getting motivated to achieve fat loss. If you are super motivated and ready to take action and finally lose that stubborn arm fat then please enjoy the following 7 tips on losing fat from arms.

Tip to remove arm fat #1: Eat a fat burning dietfat burners

In order to lose arm fat you must get your body into fat burning mode. To do this you must consume a diet rich in whole foods, fruits, veggies with adequate protein, vitamins, minerals and healthy fats. Consuming healthy natural foods that are also high in fibre will keep you fuller for longer making it less likely for you to over consume calories that will end up stored as ugly arm fat.

There are many pre-packaged diets out here that will help get you the desired fat loss results you are after. Some are high fat diets, some are low fat, some consist of eating a higher proportion of protein. Interesting Fact: There was a major scientific fat loss study (1) that took place in 2009 which compared the effectiveness of fat loss diets with different compositions of fat, protein, and carbohydrates. All meals in the study consisted of the same daily caloric intake. What they found was that the reduced-calorie diets resulted in significant fat loss of similar amounts regardless of the composition of protein, fats and carbohydrates. So what does this awesome study tell us?

Well, basically it tells us that there are 2 major rules of fat loss dieting that you must understand in order to shift the fat from your arms. These two rules are:

Calories are king (If you eat more than you burn off you will accumulate fat in the arms)

You must be consistent in your fat loss efforts (small amounts of daily fat loss mount up quite quickly)

Calories are King! But you must look after your health as well!

Of course you must drop the amount of calories you consume in order to lose fat from your arms, but you must also look after your health and ensure that you are consuming the correct nutrients to help promote general health and well-being. Finding this balance can be one of the hardest parts about starting a fat loss diet.

One of the best diets to achieve holistic health and rapid fat loss is the super popular Fat Burning Kitchen (sold over 100’s of 1000’s of copies to date!). It is created by world renowned author Mike Geary who is a certified trainer and nutritionist. He is one of the most knowledgeable people in the world on combining health, fat loss and anti-aging protocols in a simple and effective way. Check out the official Fat Burning Kitchen Website here. I’m sure you will find it extremely helpful. Best yet it’s also super affordable!


The  Popular Fat Burning Kitchen by Mike Geary

We understand that finding a diet plan can be quite an overwhelming task. If you are searching for a prepackaged fat loss plan to follow I suggest checking out our fat loss programs review page. There are some great programs on that page that take the guesswork out of eating well. Check it out! You will notice that some participants of these programs have achieved some really amazing fat loss results. Just visit our reviews and follow the links to read more about the real life body transformation stories. Our readers find them very inspiring , hopefully you do too.  There are plenty to choose from. Best yet they are all quite affordable and are guaranteed to get results! (or your money back!). Ok, let’s get back into the tips for learning how to lose arm fat shall we.

3 week diet for program page

Is it really possible to lose 23 pounds in 21 days in a healthy way? Read our 3 Week Diet review to find out!


Tip to remove arm fat #2: Eat frequent, wholesome and smaller meals

Eat smaller more frequent meals that consist of protein, whole grains, vegetables and water. By eating more frequently, I am referring to eating every three or four hours. Eating at shorter intervals will help prevent your blood sugar levels dropping. This is important as drops in blood sugar can increase the sensation of hunger that can (if your not carefull) result in overeating.

Tip to remove arm fat #3: Drink Water

waterConsuming water not only flushes toxins and fat out of your system but also plays a vital role in keeping you feeling fuller for longer. Try to sip on water throughout the day and always try to replace sugary drinks with water. Having a glass of water first thing in the morning can be a positive and healthy way to start the day.


Tip to remove arm fat #4: Lift weights

lift_weights_to_burn_fatParticipate in upper body strength training. Emphasise working out the triceps and biceps muscles as these are located in the upper arm. Toning up the muscles will help trim the upper arms which will give a leaner, tighter appearance. Check out these videos of a few of our favourite upper arm exercises.


      • The Tricep Dip


  • Tricep Kickback

  • Pushups

You do not need a gym to tone up your arms as the exercises can be easily undertaken at home. If you are a female looking for a comprehensive exercise and diet program that can be undertaken in the comfort of your own home then we suggest the Venus Factor Diet. Programs like the Venus Factor help develop lean muscle mass while stimulating the metabolism to burn more fat around the arms. They also have included some really helpful exercise videos in the program. For men looking for an exercise program to help shift the fat while building a little muscle we recommend the Adonis Golden Ratio. It is one of the best selling male specific fat loss programs in the world for a reason. For those over 35 years of age we recommend the Old School New Body program. They have done a fantastic job at ensuring the exercises are safe and appropriate for the older population.

Tip to remove arm fat #5: Do regular cardiovascular exercise

running_helps_lose_weightUndertake around 20-30 minutes of cardiovascular exercise on most days of the week. You can jog, swim, run, kayak. Whatever you do just get moving and keep moving in a continuous and cyclic fashion. Remember to always check with your Dr before starting an exercise program.


Tip to remove arm fat #6: Utilise the fat burning benefits of herbs & foods

fat burning supplementsThere are many herbs out there that have shown to help detoxify the body and aid in the reduction of fat from the arms. These herbs can easily be found in your local supermarket. I elaborate on this topic in our Fat Diminisher System review. The Fat Diminisher system is a revolutionary fat loss system that utilises herbs and food manipulation techniques in order to burn stubborn fat from your arms. This option is particularly handy for those who cannot exercise due to illness or injury but would still like to lose that stubborn arm fat.


Fat Diminisher Sytem Review

Fat Diminisher System: Lose Arm Fat Without Exercise


Tip to remove arm fat #7: Stay Motivated to lose fat

get_inspired_to_lose_weightSo hopefully the previous 6 tips have helped answer your query of how do I lose arm fat?. However, there is one more very important topic that I must address before we wrap it up. This is the concept of fat loss motivation. In order to truly learn how to lose fat you must remain focused on your fat loss goals day in, day out. Sure some people will follow rapid fat loss protocols like the 3 week diet and lose fat fast but in order to keep the fat off you must get your mind right.

This is probably the most challenging yet important part of any fat loss journey. Rememberwhere the mind goes the body will follow. The trick is to train your subconscious mind into forming healthy sustainable habits that will lead to significant fat loss. Don’t worry its not as scary as it seems. Just use our valuable tips and take it one day at a time and you will lose that ugly arm fat.

If you are serious about losing that stubborn fat from your arms once and for all I suggest reading our Weight Loss Motivation 101 article. It will help you obtain the correct mindset you need for fat loss success. Hopefully you now know how to lose arm fat. Now it’s up to you. Good luck!

Next: Weight Loss Motivation 101


Sacks, et al.(2009) Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates: N Engl J Med 2009; 360:859-873

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The Team @

Dear valued readers, we hope you find our website helpful in allowing you to learn how to lose fat fast and keep it off for life! We strive to deliver quality content and product reviews to ensure we maintain our position as the #1 fat loss blog in the world. Please remember to always consult your doctor before starting any exercise or diet program. Important: This website is for informational and entertainment purposes only! The opinions expressed on this site solely represent those of the team at Please ensure that you do your own research before you decide to take any action. Good luck on your journey to a slimmer and healthier you! If you have any questions please email us at

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