7 tips to reduce arm fat for women

If you are looking for ways to lose arm fat in women, here are the tips from the experts for you.

The American Society of Plastic Surgeons found that the number of hand exercises to reduce sagging as well as reduce fat increased by nearly 5,000% between 2000 and 2016.

The growing trend in the number of inquiries about how to lose arm fat suggests that arm fat (or body fat around your arms) is a concern for some women in the United States—but what is it really? , why women pursue this so much and how to reduce arm fat?

Shana Maleeff, MA, RD, said: “In general, men have leaner bodies, so they tend to have less body fat“. In addition, due to genetics, the body will store fat in some parts of the body, for example, men often store fat in the abdomen, while women often store fat in other places including the arms. .

There is also a strong hormonal component to fat accumulation, which is why many women can develop arm fat. Caroline Grainger, ISSA Certified Personal Trainer at FitnessTrainer Online Personal Trainers says: “Your biological sex characteristics will say a lot about where your body stores fat, and arms are an area where women tend to have more fat than men.”

Since women tend to have lower testosterone levels than men, building muscle can also be a more difficult process. Megan Johnson McCullough, Ed.D. certified fitness trainer said.

Combine this with stress, poor diet, lack of sleep, weight fluctuations due to pregnancy and/or menopause, and genetics all contribute to fat accumulation in the wings, says Megan. more hands.

How long does it take for women to lose arm fat?

First you need to remember that our body needs fat, it is considered an essential nutrient.

Grainger said: “Every cell in your body is made up of at least part of fat, and it’s necessary for things like healthy metabolism, temperature regulation, and protecting your organs from damage. Furthermore, having too little body fat can be a health problem as enough body fat keeps the body warm, protects vital organs, and supports cholesterol levels and heart function.‘ added Maleeff.

Maintaining a healthy weight can help your body function better and protect you from a variety of diseases, and you can do this by finding the right balance between your diet and your needs. calorie demand.

How long it takes to lose arm fat in women depends on perseverance, diligence in making healthy lifestyle changes, genetics, gender, age, amount and type of exercise you do.

McCullough said: “The average person can lose fat within 4 to 6 weeks after a specific diet and exercise regimen. Working out to burn more calories than you take in during this time will lead to a reduction in arm fat in particular and the whole body in particular.”

So what is the best way to lose arm fat for women?

Many experts believe that the best method to reduce arm fat for women is to have a Overall weight loss strategy including a balanced diet, exercise, and healthy lifestyle choices.

Maleeff said: “Your body will choose where to store fat and where to lose fat. Those factors cannot be controlled.” There is also no exercise or diet that can burn more fat in one area than in another. However, you can make healthier lifestyle choices to lose total body fat and increase total body muscle mass.

Maleeff said: “Healthy weight loss is evenly distributed over the body and happens at a rate of about half 0.2-0.5kg/week“. If your goal is to get rid of arm fat, Grainger adds, you should aim to reduce your overall body weight and overall fat percentage.

1. Try a low-calorie diet

To lose body fat, the rule is to reduce your food intake so that your calorie intake must always be lower than your body’s calorie intake.

Calories are a unit of energy for the body, it is what your body will use to maintain bodily functions at rest (energy expenditure at rest), digestion and metabolism of food (effect of heat of food) and helps you to move (expends active energy).

If you feed your body fewer calories than it needs to support these three functions, you will put your body in a calorie deficit, which can lead to weight loss or fat loss.

You can determine for yourself how many calories you need to consume in a day using the TDEE calculator here.

2. Cut sugar from your diet

Although sugar is what makes food more palatable, it is also what raises blood sugar levels, making insulin resistance last longer and thereby increasing body fat.

McCullough said: “Avoiding high-fat foods, processed foods, refined sugars and consuming too many carbohydrates can boost metabolism to reduce arm fat. Instead, include more protein, fruits and vegetables, and whole grains in your daily menu“. Maleeff adds: “A good rule of thumb when planning a weight loss menu is to aim for your portion sizes to be 40% carbohydrates, 30% protein, and 30% fat..”

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3. Eat more fiber

Adding more fiber to your diet will keep you fuller longer, helping you cut down on snacking throughout the day.

Foods that contain fiber can aid weight loss because they help slow digestion and help stabilize your blood sugar. Broccoli, beans, berries, avocados, apples and whole grains are all high in fiber, so you should consider adding them to your daily menu. (on top of that they are delicious!)”

4. Weightlifting

Ramona Braganza, famous fitness trainer said: “The best way to lose arm fat in women is to replace it with muscle tissue. Building muscle will allow the body to become more efficient at reducing fat stores because the more muscle it has, the more calories it will burn from fat, even while you sleep..”

Braganza recommends strength training to lose arm fat and build muscle. She speaks: “While bodyweight exercise does have its benefits, I find it less effective at building muscle, in order to build muscle, muscle fibers have to be torn and repaired. Fixing it and letting it happen often requires heavier lifting, and rest assured that weightlifting girls are not gross.”

See more: 7 great benefits when you go to weightlifting instead of other subjects

You’ll want to target the muscles in your arms, including your biceps, triceps, and deltoid (shoulder) muscles. Exercises like push-ups, pull-ups, chest presses, bicep curls, triceps extensions, or lateral raises are all effective.

5. Do Some Cardio

Besides weight training to increase muscle mass in the body, Cardio is also an effective way to reduce body fat as well as reduce arm fat in women.

There are many ways to do Cardio like walking, brisk walking, hiking, jogging, cycling, swimming, doing HIIT… any activity that gets your heart rate up can be helpful.

While the amount of calories each person will burn on any given day is different, walking can burn up to 300 to 500 calories in an hour, and jogging can burn those calories in about half the time as well. time.

You can also increase your calorie burn by being more active, such as parking away from work, standing at work, or taking the stairs instead of the elevator. Each of these small actions contributes to a big difference in how many calories you burn each day.

Video: 70 effective cardio exercises to reduce body fat

6. Drink more water

Hydration is one of the most overlooked factors when it comes to weight loss. Dehydration can slow down your metabolism. Drinking enough water is important to keep your metabolism going, and it also helps control cravings when we confuse hunger with the need to drink water.

Even just 3% dehydration can wreak havoc on fragile systems that are trying to function at optimal performance, such as regulating our metabolism and digestion.

Overall, the National Academies of Science, Engineering, and Medicine recommend that women drink about 2.7 liters of fluid in total and men should drink about 3.7 liters per day. And it’s not necessarily just water. Whole, nutritious foods and drinks also count towards your fluid intake.

See more: Drinks that help lose weight are available in every kitchen

7. Sleep more

Sleep can help with weight loss is scientifically proven. Too little sleep will trigger a spike in cortisol, signaling your body to save energy instead of releasing it. Lack of sleep can also reduce the amount of fat burned at night.

A study published in BMJ Open Sport and Exercise Medicine found that people who slept less than 7 hours a night had a higher risk of obesity (this study also looked at BMI, a measure of health, but have found an important hormonal link with weight loss).

Insufficient sleep leads to increased levels of ghrelin (a hormone in the gut that causes the body’s hunger response), salt retention and markers of inflammation as well as decreased levels of leptin (a hormone that suppresses hunger) and insulin sensitivity.

So when you lack sleep, you will often find yourself craving more. Besides, when we lack sleep, we tend to choose unhealthy foods, crave foods high in salt and sugar.

Conclusion

Overall, weight loss in general or arm fat loss in women in particular in any form comes from eating a balanced diet, maintaining an appropriate amount of exercise, and leading a healthy lifestyle. . Having arm fat is normal. If you’d like to learn more about weight loss, consult a healthcare professional about a routine that’s right for your body type, age, gender, lifestyle, and goals.