You've realized that recently your arms are looking soft and flabby especially when you tried on your favorite strapless dress. Having some excess fat on your arms can cause you to be self-conscious about even thinking to show off your upper body for a second.
But it's not your fault!
The world isn't over. Although it isn't possible to specifically target an area on your body for fat loss, it is definitely possible to get that fat to creep away from you eventually! By making efforts to burn fat all over your body, you will be able to burn some of the fat in the areas you've been desperately trying to work on.
Here are 8 top ways including exercises on how to lose arm fat:
EAT NATURAL FOODS
Eating foods in their natural form like eggs, whole grains, vegetables, fish, poultry, low fat dairy, lean meats as well as healthy fats like seeds, nuts, avocado, fruits and olive oil will help keep you full for longer periods of time and contain few calories. Doing this will ensure you don't end up overeating or mindless snacking especially on unhealthy or processed foods with plenty of fat-producing ingredients. So instead of snacking on chips and cookies substitute them with these options.
Try to also aim for foods with plenty of fiber in them as they are what contributes mostly to keeping you full longer--keeping your hunger signals at bay.
EAT MEALS WITH PROTEIN AND CARBOHYDRATES
Simply eat between 5 to 6 meals per day that include a serving of carbohydrates and protein. In addition, eating every 3 to 5 hours prevents spikes in your blood sugar levels that can result in increased hunger, causing you to overeat and encouraging weight gain.
An example meal containing both protein and carbohydrates is around 5oz of grilled salmon, 1/2 cup of whole grain pasta and 1 cup of green beans.
Also, you can try reducing your diet by 500 calories a day which equates to 3500 calories per week. Doing so wil ensure that you lose one to two pounds of excess fat per week. Remember to focus on lean protein, fruit, vegetables and whole grains and eat foods that fill you up to avoid feeling hungry.
PERFORM CARDIO WORKOUTS
Try having 30 minutes of cardio workouts for 5 days a week to help burn off fat. You can jog on the treadmill, use the stair climber, ride a stationary bike, take a group fitness class and use the elliptical trainer. Switch up your cardio workouts frequently to keep your body guessing.
AVOID CERTAIN FOODS
Try to avoid processed foods that have little to no nutritional value and contain highly refined sugars, sodium, saturated fats and trans fats.
It's important to drink water in place of other sugary, sweetened beverages since they will only increase your calorie intake for the day. Skip alcohol as well which they only offer empty calories. You don't want that beer belly anyway, right?
Try to aim for 3-6 liters of water per day.
EAT FROM SMALLER PLATES
Eating from smaller plates will help you reduce your portion sizes, tricking your mind into making you feel like you're eating more when you're actually not!
DON'T SKIP BREAKFAST
Being consistent with having breakfast will ensure that your metabolism will get a jump start in the morning every day. It will also help kick start your day with effective energy.
Green tea has been long known to boost your metabolism, which promotes weight loss. But it doesn't stop there: A study was conducted in Shanghai, China which found that a group of people who were given 2 servings of green tea showed a decrease in fat.