9 Easy Tips on How to Lose Arm Fat Fast


If you’re fighting with arm fat, you probably thought your only solution is arm fat liposuction. Wrong! That arm jiggle can be reduced easily without any doctor’s appointments. We prepared 9 easy tips on how to lose your arm fat fast and easy.

Having ‘bat wings’ can be extremely distressing. You cannot wear sleeveless tops and dresses, and you feel less confident. Women in particular are known to carry extra fat in the buttocks, thighs, hips and arm areas. Luckily, with a little effort and goodwill, we can get rid of excess fat and finally be satisfied with our appearance.

If leaner arms are on your wishlist, keep reading!

1. Sleep more

Sleep more, burn more fat! Yes, it’s true – we burn calories while sleeping. Our body needs at least 8 hours of sleep to function normally. Sleeping is our secret weapon for arm fat reduction. Is there any better way for sexy arms? We don’t think so!


2. Eat healthy

Fat cannot be reduced by eating unhealthy. We all know that but… For many women, healthy diet is tasteless, boring and makes them unhappy. Boy, were they wrong! Healthy diet will give your more energy, better mood and quality sleep. There are many healthy and tasty recipes.

Fill your plates with healthy foods – vegetables, fish, fruits, whole grains, lean meats, whole grains, seeds, avocado and olive oil. There’s nothing untasty, right? You don’t need to starve to get rid of extra fat on your body.


3. Drink protein shakes

Recent studies found that our body digests proteins more slowly than carbs or fat. That means, if we intake more proteins, we will feel full for a longer time. Also, if you’ll start exercising regularly, you’ll need a little more protein (from any source).


4. Speed up your metabolism

The faster your metabolism runs, the more calories you burn. How to speed it up? Eat 6 small meals rather than 2 big ones. When we eat larger meals, our metabolism slows down and we don’t lose calories. Try to have snack or small meal every 3 to 4 hours. Keep them around 300 calories each.


5. Arm exercises

Arm exercises are crucial for fast reduction of arm fat. Do weight training exercises that target muscles in your arms – shoulders, triceps and biceps. Try to include weights in your exercise routine to firm and build muscles in your arms.


6. Caloric deficit

For more toned and leaner arms, you need to reduce calorie intake. You can reduce them by working out or by eating fewer calories – you choose what suits you the best. If you make adjustments on both sides, you’ll be more successful at losing that extra fat.


7. Be active

Move, move, move! You don’t need a gym membership to be active – take long walks, ride bicycle, hike or dance.


8. Cardio workout

Arm exercises aren’t enough. Include cardio workout in your weekly exercise program to burn off that fat on your arms (and other parts of your body). Swim, jog or take a group fitness class. You’ll love it!


9. Drink plenty of water

Our body needs water to process calories. Make sure to drink at least 6 glasses of water per day. Besides water, black coffee and green tea are also fat flushing drinks. Make sure to drink them without sugar!


Flabby, fat arms can restrict the style of clothes you wear and cause lower self esteem and embarrassment. By following these easy tips, you can lose arm fat and have leaner and more toned arms.

As you can see, arm fat cannot be defeated without exercise, caloric intake and healthy diet.
Are your ready to say ‘Bye-bye arm jiggle’?

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