How to Lose Arm Fat Fast at Home – The Advanced Guide

Most people on this planet are searching about how to lose arm fat fast. You can’t get rid of arm flab only by doing exercises. So today I come up with a detailed solution to get rid of arm fat.

Arm fat is one of the common health problems after 30+ years of age. But nowadays youngsters are also getting arm flab due to the present day lifestyle. The arm fat problem is common among women, especially the underarm fat. Even though arm fat makes you worry a lot, it is not a tough task to reduce.

But remember that you can’t lose arm fat only by practicing exercises. In order to reduce your arm fat, you have to follow the proper diet, Exercises or workouts to reduce your triceps and biceps, Healthy lifestyle and some physical activities.

How to lose face fat fast

Causes for Arm Fat/Flab

First of all, you have to know the causes for your arm fat. So that if you avoid those causes, you can easily reduce your arm fat without any additional methods.

1. Decreased Basic Metabolism Rate

Decreased metabolism rate is the main reason for arm fat. The metabolism rate decreases with the growing age, which means as you get older and older your body burns fewer calories than normal rate. And this condition ultimately leads to accumulation of fat in some places of your body, especially arms, belly, face, and thighs.

Metabolism is the process of converting the food you take into energy. Your body makes use of this energy to do various activities. If your body uses sufficient energy for a day, it stores the remaining energy as fat.

As you get older, your muscle mass increases. Thereby it increases the fat accumulation and decreases your basic metabolism rate (BMR). So obviously, there is a decrease in a number of calories you burnt every day. This increases fat in various places of your body.

2. The Law of Growing

After the 30s, your body will be likely to store fat in some places of your body for future use. This form of storage is one of the main causes for the fat accumulation at your arms. You cannot control this fat accumulation. But you can reduce it by proper exercises.

3. Lack of Physical Activities

Lack of physical activities and not doing regular exercises also leads to the fat accumulation in the body including the arms.

The White-collar job reduces the physical activities at work to a major extent. So that you should not burn the calories properly. It increases your body fat.

4. Water Retention

If you drink less amount of water, your body retains that fluid content for future. So obviously you can get weight on your arms.

5. Lack of Sleep

Lack of sleep worsens your mind and body. A sleep disorder can make the skin more elastic. This gives a saggy appearance to your skin and adds weight on your arms.

6. Stress

Stress is another major factor for your arm fat. Do some relaxing methods to lose arm fat.

7. Genetics

Genetics is also one of the main cause for your arm fat. If it is the cause, then it is difficult to get rid of it. So you have to follow a strict diet plan.

8. Following Poor Diet

You cannot get fat on arms overnight. Fat accumulates gradually over time due to the poor diet. If you have the habit of following the below-mentioned ways, then you have to control it.

  • Eating processed foods/ canned foods.
  • Smoking and drinking too much alcohol.
  • Increased intake of Junk foods.
  • Increased salt and sugar contents in your daily foods.
  • Lack of fruits and vegetables intake.

9. Obesity

Most people in the world suffers from Obesity. Obesity creates an extra fat layer on your skin. Which in turn increases the fat on your body.

10. Side Effects

Side effects caused by the usage of some steroid medications may also lead to a fat accumulation.

How to Lose Arm Fat Fast at Home?

Let’s land up with the solution for this fat accumulation problem on your arms. There are some simple ways to lose arm fat that you can follow at home. Here I divide those into the following 4 broad categories.

A. Proper Diet (Jump to proper Diet)

B. Healthy Life Style (Jump to Healthy Life Style)

C. Physical Activities (Jump to Physical Activities)

D. Exercises To Lose Arm Fat (Jump to Exercises to lose arm fat)

A. Proper Diet

  1. Cut down Your Calories
  2. Don’t Be Dehydrated
  3. Avoid Junk or Processed Foods
  4. Reduce the Salt and Sugar Intake
  5. Take Good Fats
  6. Consume More Dairy Foods
  7. Take Breakfast As Your Biggest Meal
  8. Drink Green Tea

B. Healthy Life Style

  1. Increase Your Metabolism Rate
  2. Don’t Consume Excess Alcohol
  3. Quit Smoking
  4. Eat Fresh Vegetables and Fruits
  5. Sleep Well
  6. Reduce Stress
  7. Drink Plenty of Warm Water
  8. Do Meditation/Yoga

C. Physical Activities

  1. Do Skipping
  2. Keep Stretching
  3. Try Tennis or Badminton
  4. Take Up-Rowing or Kayaking
  5. Try Boxing Lessons

D. Exercises To Lose Arm Fat

  1. Cardio Workouts
  2. Weight Lifting
  3. Chair Dips
  4. Push Ups
  5. Triceps Push Down
  6. Scissors
  7. Arm Circles
  8. Single Arm Lateral Raise
  9. Bench Press
  10. Lying Triceps Extensions.
  11. Aerolean Push-Up
  12. Counter Push Ups

A. Proper Diet

How to lose arm fat fast without proper diet plan? The fastest way to lose arm fat is the proper and healthy diet plan.

Proper diet is essential for all kinds of weight loss programs. Try the below methods to follow a proper diet.

how to lose weight fast with diet

Credits: A2zdiet-plan

1. Cut Down Your Calories

The first and foremost step to lose arm fat is to cut down your calories. Fries and junk foods have a lot of calories. Those calories are surplus for your body. So your body retains the calories, which in turn makes you fat.

The average adult Male needs about 2,500 calories a day, and the average adult Female needs about 2,000 calories a day to maintain a healthy weight.

You have to maintain your calorie intake by selecting proper foods. If you store excess calories in your body, you have to cut it down by doing some physical activities and Exercises.

An average man who works out an hour in the gym reduces 700-800 calories. Try these steps to burn your excess calories.

Avoid high-calorie foods such as Avocados, Cakes, Cookies, Pastries, Dark Chocolate, Macadamia Nuts, Eggs, Oily Fish, and Prunes

Consume low-calorie foods such as Almond Milk (Unsweetened), Arugula, Lentils,Blackberries, Fries, Bok Choy, Bulgur, Celery, Chicken Breast, Cucumber, Grapefruit, Honeydew Melon, Mussels, Plum, Pork Tenderloin, Radish, Strawberries, and Wheat bran.

2. Don’t Be Dehydrated

Dehydration is one of the important factors in fat accumulation. If you are dehydrated, your body retains the existing fluid content for future use. So your arms are filled with water and look saggy.

To get rid of arm flab, drink more amount of fluid content. Often drink fresh juices (without sugar) and avoid carbonated drinks.

Sports drinks give you instant energy. It is advisable to drink at least 8 glasses of water to lead a healthy life. Try out these healthy juice recipes to retain fluid content and lose unwanted underarm fat in your body.

3. Avoid Junk or Processed Foods

Junk foods increase your overall calorie intake rapidly. So better avoid junk foods to maintain your calorie level. Also, the canned foods are not good for your health and these foods are packed with high sugar content.

We can’t avoid processed or canned foods in our present day lifestyle. But in order to lose your arm fat, you have to reduce it to a greater extent.

4. Cut Down Excess Salt and Sugar Intake

Arm fat removal is easy with controlling your sugar and salt intake.

Sodium component in the salt retains the water content in your arms. Thus, your arm look flabby!

Sugar makes you addicted. So you can eat take more amount of sugary drinks and foods. This leads to a high-calorie intake. Further fructose resists the Insulin and leptin hormone. This is another reason for fat accumulation. So try to cut down both salt and sugar products, especially soda and sweets.

Note: Sugar and Salt are necessary to for your body to function well. So don’t completely avoid them.

5. Take Good Fats

Not all fats are bad and cause fat accumulation on your arms. There are some good fats that help you to lose arm fat. Fats present in Salmon, Tuna, Mackerel, and Nuts are rich in Omega 3 fatty acids. These foods are good for your overall health and to burn arm fat.

6. Consume More Dairy Foods

You can get rid of underarm fat by consuming more dairy products.

Dairy products such as Lassi, Yogurt, and Cheese are helpful to reduce water content on your arms. But be sure that the dairy products that you consume should have a low content of fat and calories.

7. Make Breakfast As Your Biggest Meal

Make breakfast as your biggest feast of the day. And reduce the size of the meal for lunch and supper. Breakfast gives fuel to your body to do your whole day work.

But never skip your breakfast for any cause. Since it has numerous benefits for your health. A research study proved that eating calorie rich foods earlier in the day help you to lose weight faster.

The research scholars of The University of Massachusetts Medical School published their work in the American Journal of Epidemiology, proved that people who avoid breakfast are 4.5 times more possible to be obese than those people who take good breakfast.

8. Drink Green Tea

 how to lose arm fat tea-green

Credits: Picserver

Green tea is one of the best healthy beverages in the world. The antioxidant called Catechins presents in the green tea stimulates the metabolism rate and thereby burns the excess fat on your arms. Green tea contains less amount of caffeine. This caffeine is also responsible for the increased metabolism rate.

A study published in the journal of health science proved that the green tea increases the fat burning process during rest and while doing exercise.

Drink Green tea twice per day to lose your excess arm fat.

B. Healthy Life Style

Present day lifestyles make you fat than usual. You have to prefer a healthy lifestyle to get rid of arm fat.

1. Increase Your Metabolism Rate

Increasing your metabolism is the holy grail of losing fat on your body as well as arms. Boosting metabolism increases your fat burning process. Here I listed some of the proven ways to boost your metabolism rate. 

  • Increase your muscle mass by strength training. (Try weightlifting exercises)
  • Do some simple aerobics.
  • Be active always.
  • Go for Walking and avoid vehicles.
  • Drink coffee (not more than twice per day)
  • Go for organic foods.
  • Eat fibre, Iron, Vitamin D, and Protein rich foods.
  • Drink full-fat Milk.
  • Never skip your Breakfast.
  • Consume foods that are rich in omega-3 fatty acids.
  • Take Cheese, Lentils, Avocado, and Red Peppers.
  • Avoid Diet Soda.
  • Fill your body with water.

2. Don’t Consume Excess Alcohol

The consumption of excess alcohol can increase total calories, makes you sleepless, negatively impacts your hormonal levels, makes you dehydrated and decrease your enthusiasm for exercise.

So, alcohol does all the negative effects of your fat loss efforts. So avoid its consumption to lose arm fat fast.

3. Quit Smoking

Smoking is not a good process to lose your weight loss. Most people follow smoking to lose their fat. First of all, I will tell you how smoking reduces your fat.

The nicotine enters into your body while you are smoking. This nicotine constricts your blood vessels and temporarily shut down your stomach. So it suppresses your appetite.

Which in turn you don’t feel hunger and consume lower amount of calorie than needed. So automatically you will lose your body weight and looks skinny.

But this type of weight loss is not healthy. By this method, you are not only losing your excess fat but also lacking in your minimum calorie intake. This makes you weak and fell ill.

4. Eat Fresh Vegetables and Fruits

Go for fresh fruits and vegetables to get rid of arm flab faster. These are rich in essential nutrients and makes you healthy. Further, you cannot face any side effects since they are natural foods.

Try foods such as Leafy Greens, Cruciferous vegetables, Boiled Potatoes, Leans and Legumes, Avocadoes, Grapefruits, Cabbage, Broccoli, Radishes, Cauliflower and Spinach to lose your excess arm fat faster. Try out these top 10 best foods to lose your overall body fat.

5. Sleep Well

how to lose weight Sleep

Sleeping is one of the best natural remedies for all kind of health problems. While you are sleeping, your body does its repairing process. Thus, your body rejuvenates after you get up from bed.

research study shows that there is an association between the duration of sleep and weight gain. If you sleep less than 5 hours at night, then you will suffer from serious weight gain problems. So sleep at least 8 hours every day to stay healthy and to get rid of arm fat.

6. Reduce Stress

If you‘re feeling stressed about how to lose arm fat fast? You can’t do anything.

After sleeping disorder, Stress is the major cause of the overall health illness. As per the survey of American Physiological Association, 54 percent of Americans are worried about the level of stress in their everyday life.

Best Ways to avoid stress

  • Listen to Music
  • Practice yoga
  • Travelling to exotic locations
  • Do Meditation
  • Sleep Better
  • Breathe deep
  • Laugh it off

7. Drink Plenty of Warm Water

Drinking water maintains a healthy fluid content in your body. You are free from dehydration. This results in less water retention on your body. So obviously you are free from excess arm fat on your body.

It is advisable to drink at least 8 glasses of water per day to maintain the normal functionality of your body.

8. Do Meditation/Yoga

Meditation helps you to get relief from stress and it slightly affects the weight gain. But it can’t replace diet and Exercises. Diet and Exercises are important in the fat burning process.

Yoga practices have a direct effect on weight loss efforts. So practice it often.

C. Physical Activities

Physical activities are the best way to lose arm fat. Simple physical activities such as walking, stretching, cycling, etc can help you to lose overall fat in your body.

1. Skipping

Skipping is one of the best exercises to reduce arm fat. Obese people may feel difficult to do this. But this will help in overall reduction of body weight. Your arm can get good blood circulation and gain good muscle weight. It reduces the shaggy skin on your arms. You can reduce both lower and upper arm fat with this simple exercise.

2. Keep Stretching

You can do stretching at any time and no need of any specific place. Stretch your arms whenever you have leisure time. Not only this will burn your arm fat, but also increases your briskness.

3. Try Tennis or Badminton

This is ideal for the underarm fat removal process.

Both of these sports give more work to your arms. If you don’t like to do any exercises to lose your arm fat, you can play tennis or badminton for 30 minutes every day.

4. Take Up-Rowing or Kayaking

Again, these two sports strengthen your core and build arm muscles. So you can easily get rid of arm fat by playing.

5. Try Boxing Lessons

Boxing helps to burn your excess fat rapidly. It gives strength to your arms and builds muscles. So there is no way for the shaggy skin on your arms.

The time required to lose fat depends on your weight, workout time and the type of boxing you practicing. So better learn it from the experts.

D. Exercises To Lose Arm Fat

How to lose arm fat without exercises? Exercise is the fastest and best way to lose arm fat. You have to reduce fat on your biceps and triceps to strengthen your arms. Try the following arm exercises to lose weight in arms. Also, I listed some of the best arm workouts for women.

exercises to lose arm fat

1. Cardio Workouts

Do some cardio exercises. Since the overall weight loss has a good impact on your arms too!  Try the simple cardio exercises such as,

  • Aerobics
  • Brisk walking
  • Running
  • Cycling
  • Dancing
  • Climbing the steps
  • Swimming
  • Jogging
  • Tae-Bo

2. Weight Lifting

Weight lifting is the key to reducing your arm fat. Do weightlifting with dumbbells, barbells or with water bottles.

3. Chair Dips

This is the best exercise to lose your excess fat on your triceps (back of your arms). Triceps is the portion where a large amount of fat was accumulated. By doing this exercise, you can reduce fat on your triceps. This is the best arm slimming exercises for girls and women.


  • Choose a Chair or Bench with at least 2 feet height. (Sofas and Cushions are not preferable)
  • Place your hands on the chair. (As shown in the image)
  • Be closer to the chair and not go away.
  • Bend your knees to maintain an equal height with the chair.
  • Now bend your elbows and move your body towards the ground.
  • Then come back to the initial position.
  • That’s all. Repeat this exercise 25 times. It is preferable to do this in two slots, in the morning and in the evening.

4. Push Ups

This is the well-known arm exercise. I think there is no need to introduce this workout. It strengthens your core and your arms. It targets the pectoral and triceps brachii muscles. This exercise burns the excess fat on both your upper and lower arms. You can easily lose your excess arm fat by doing this exercise regularly.

how to lose arm fat- Exercise

Credits: Wikipedia


  • Lie on the floor by facing the ground.
  • Keep your feet together.
  • Keep your hands wider than your shoulder with elbows straight.
  • Now bend your elbows and move towards ground.
  • Then come back to the initial position.
  • Do 2 sets of 20 times per day.

5. Triceps Push Down

This is a female arm workout to reduce fat on your triceps. This is a simple exercise but you need to go to GYM or a weighted object tied in a rope.

How to lose arm fat Pushdown exercise

Credits: Wikipedia


  • Hold an object that is tied in a rope or elastic.
  • Push it downwards against the resistance.
  • Then slowly move your hands upwards and make the object to rest.
  • Do 2 sets of 30 times per day.

6. Scissors

Again, this is one of the famous arm exercises. This exercise got this name since it resembles the opening and closing of scissors. This is one of the best bicep exercises for women.


  • Stand straight with your legs relaxed.
  • Lift your hands parallel to your shoulders.
  • Stretch your arms from right to left and vice versa.
  • So that it can function like scissors.
  • Do 2 sets of 20 times per day.

7. Arm Circles

Looking for arm workouts for women with weights? Here it is. This is one of the good triceps and biceps exercises for women. This is helpful in losing your upper arm fat as well as lower arm fat.

You can shape your flabby arms with this simple workout. You can practice this workout (with or without weights). This workout is helpful to reduce fat on your biceps, triceps, shoulders, and Back muscles.


  • Stand straight with your legs relaxed.
  • Lift your hands parallel to your shoulders.
  • Now rotate your hands in a forward direction for about 20 rotations.
  • Then repeat this rotation in a backward direction.
  • Do 2 sets per day

8. Single Arm Lateral Raise

This is a powerful exercise for arms. You can easily lose your arm fat with this Single arm lateral raise.


  • Lie on the floor by facing the ground.
  • Keep your one hand (without bending elbows) on the ground to hold your body.
  • Keep the other hand parallel to your shoulder and hold a 1-litre water bottle.
  • Hold this position for few minutes and be relaxed.
  • Then shift your water bottle to the other hand and repeat this exercise.

9. Bench Press

It is the well-known upper body strengthening exercise. But it is a little difficult to practice this arm workout. This exercise is good for arms, chest and shoulders. You can see a significant weight loss around your arms within a month after this exercise regularly.

How to lose arm fat Exercises

Credits: Wikipedia


  • Lie on your back.
  • Lift the weight in both of your hands
  • Push the weight upwards till your arms are extended.
  • Then come back to the initial position.
  • Do 2 sets of 20 times per day (As per your convenience).

10. Lying Triceps Extensions

This exercise is only for your triceps. It is more or less similar to the bench press.

How to lose arm fat - Exercises

Credits: Wikipedia


  • Lie on a flat bench
  • Make sure that your feet touch the ground and head should be above the bench level.
  • Hold the dumbbells above your head.
  • Don’t hold dumbbells with
  • Bend your elbows while holding weight. So that your arms should support that weight.
  • Then bring back your arms towards your forehead.
  • Again move back to the initial position.
  • Repeat this step 15 times per set.

11. Aerolean Push Ups

This is the another simple exercise to lose arm fat. This is good for reducing fat in both biceps and triceps. It is one of the best arm slimming exercises.


  • Lie on the floor.
  • Go to the push-up position.
  • Keep your fingers facing the opposite sides.
  • Bend your right elbow and tilt your body towards the right.
  • Come to the initial position.
  • Now bend towards the left side.
  • Do 3 sets of 15 times per day.

12. Counter Push Ups

This is a simple exercise to practice. This reduces your arm fat quickly. This is similar to push ups. Instead of ground, you can use any medium such as a table. You can get rid of arm flab quickly with this counter push ups.


  • Place your hands on a table.
  • Go to the push-up position.
  • Keep your feet touching the ground.
  • Keep your back and shoulder in a straight position.
  • Do push ups 20 times.

I already covered the Methods to reduce face fat, get rid of neck fat, flatter stomach, reduce belly fat, and to reduce overall body fat. You can also try the juicing recipes to lose your body fat to get desired results.

That’s all about the detailed process for how to lose arm fat fast naturally at home. Follow the above-mentioned diet, best arm exercises and workouts for women, arm slimming exercises, methods and reduce your arm fat. You must follow the healthy lifestyle to get rid of arm fat faster. Feel free to submit your comments.

About the author

Jessica West

She graduated with a Master’s Degree in Nutrition & Dietetics. She bridges the gap between science and real-world application by applying the latest research into his writing. She focusing on diet, exercise and weight management articles for AskMyHealth. She enjoys extensive traveling and stays fit by practicing yoga, doing body weight exercises and hiking.

Leave a Comment


  • I want to know that, Is daily exercises needed to reduce arm fat? Since i cant follow it in my busy schedule. Any alternative remedy for me?

    • If you are unable to do daily exercises, do some physical activities whenever you have time. That’s enough to lose your arm fat. But if you want quick remedy then follow exercises too