How to reduce arm fat?

Sometimes wearing sleeveless or short-sleeved clothes is the dream of many women. However, arm fat is always one of the problems that makes many women lose confidence and want to find ways to lose fat.

Except for surgical interventions, it is not possible to choose a specific body area to reduce fat - Photo: iStock/Getty

According to Prevention , short of surgical interventions, it is impossible to specifically target fat loss in specific areas of the body. That means there is no surefire way to reduce fat in just the arms.

Lose body fat and reduce arm fat

Not all fat is created equal. “There are different types of fat,” explains Kunal Shah, MD, assistant professor at Rutgers Robert Wood Johnson Medical Center. “The type of fat we’re most concerned about is visceral fat, which is primarily located in the abdominal area.”

Arm fat is usually not visceral fat. That's why you don't see doctors worry too much if you have a lot of arm fat. "Arm fat is usually fat that lies under the muscle and skin," says Dr. Shah. "It's the kind of fat you see in your extremities."

While Dr. Shah says arm fat is “not considered bad fat,” it has been linked to a higher risk of metabolic syndrome, which leads to heart disease and stroke. However, some people naturally have more arm fat than others.

Unfortunately, you can't pick and choose where you want to lose fat on your body, including your arms. Body fat distribution is largely genetic, says Dr. Shah.

“To some extent, it’s also probably hormonal,” he adds. Women tend to have more fat in their arms than men. But you can’t decide where you store fat on your body, and you can’t decide where you lose it. So if you want to lose fat in your arms, you’ll need to lose fat all over your body.

Women typically have lower testosterone levels than men, making building muscle a more difficult process. Combined with stress, poor diet, lack of sleep, weight fluctuations due to pregnancy or menopause, and genetics—these are the “recipes” for fat accumulation in the arms.

Fitness Trainer Megan Johnson McCullough

What is the best way to lose arm fat?

Many experts believe that the best approach to losing arm fat is a total-body weight loss strategy that includes a balanced diet, resistance training, and healthy lifestyle choices.

“Your body decides where to store and lose fat,” says nutritionist Shana Maleeff. “These factors are out of your control.” There’s also no exercise or diet that can burn fat from one specific area more than another. But you can make healthy lifestyle choices to reduce overall body fat and increase muscle mass.

“Healthy weight loss happens evenly throughout the body at a rate of about 230g to 1kg per week,” says Maleeff. If your goal is to lose arm fat, you should aim for overall weight loss and body fat percentage, adds Caroline Grainger, personal trainer at FitnessTrainer Online Personal Trainers.

Even if you don't enjoy working out, there are still ways to slim your arms, such as trying a calorie deficit diet, cutting back on refined sugars, eating more fiber, and doing HIIT workouts, which allow you to burn a lot of calories in a short amount of time while building muscle.

Also, increase your cardio and strength training, drink more water, get enough sleep, eat a balanced diet, and be careful not to cut back on protein.

Protein can help you feel fuller longer, while also fueling your muscles to stay strong.

Fat is an essential nutrient for the body.

“Every cell in your body contains at least some fat, and fat is essential for things like a healthy metabolism, temperature regulation, and protecting organs from damage,” says Caroline Grainger, personal trainer at FitnessTrainer Online Personal Trainers.

Furthermore, having too little body fat can also cause health problems because adequate fat helps keep the body warm, protects vital organs, and helps balance cholesterol and heart function, adds nutritionist Shana Maleeff.

Maintaining a healthy weight can help your body function better and protect against a variety of diseases. You can do this by finding a balance between your diet and your calorie needs. The time it takes to lose excess fat depends on your patience, lifestyle changes, genetics, weight loss, and the level and type of exercise you do.

“The average person can lose fat in four to six weeks when following a specific exercise and diet regimen,” says McCullough. “Exerting more calories than you take in during that time will produce results.”

Source: https://tuoitre.vn/giam-mo-canh-tay-bang-cach-nao-20241109145718339.htm