How to lose arm fat fast for females, 7 Tips that actually work!

How to lose arm fat fast for females

If you have large arms and feel your fat shows, you may feel embarrassed and deprive yourself of wearing a sweater or a blouse with straps.

You might not dare show your arms since the fat causes you discomfort. So how can I slim down my arms? The answer to this question is not simple, but I will answer it:

If you want to lose arm fat, it is essential to take care of your diet and consume fewer calories than you burn.

It is necessary to intercalate cardiovascular and arm toning exercises, to eliminate localized fat. You can also opt for specific aesthetic treatments to tone and remove adiposity in this area.

This article will teach about the tricks, exercises, and treatments you need to practice losing arm fat.

Table of Contents

How to start reducing arm fat?

Fat is complicated, with many factors affecting gain or loss. One of the main factors is genetics.

Problematic places to remove the fat are usually called problem areas.

No matter how hard you try to remove fat from problem areas, it will not move if you don't exercise and eat right.

To start removing this annoying fat, you must control the balance of calories in your body.

The key is to consume fewer calories than you burn each day, as the body stops storing fat tissue and starts using it for energy.

It is also essential to build muscle. When you work your muscles, besides burning calories, you will lose fat faster because the muscle needs many calories to sustain itself.

The muscle mass combined with a caloric deficit will make your overall body fat decrease, and you will see how the fat of your arms will reduce little by little.

Even if you think having muscles is masculine, it will be your best ally because it accelerates the metabolism causing faster fat burning.

Why does fat accumulate in arms?

How to lose arm fat fast for females

Fat located in the arms usually happens to people who naturally tend to gain weight in that area.

The most common cause of arm fat accumulation is a high insulin level. When this happens, the body stores fat instead of using it as energy.

In addition to this, the most common causes of fat accumulation in the arms are here.

The Genes

Inheriting our parents' genes is one of the causes that, unfortunately, cannot be controlled.

The body naturally accumulates fat more quickly in the upper body than in the lower part for some people.


Over the years, the epidermis loses elasticity, which leads to sagging skin on the arms.

Upper arm fat is one of the first places you start noticing changes in your body.

If you are not yet 40 years old, you can lose arm fat with specific treatments for this area. If you are older, you must do weight exercises to strengthen muscles and boost metabolism.

Sedentary life

When you stop exercising, you lose muscle mass, and you stop burning energy, and therefore, fat accumulates.

Sedentary life is the main reason for excess fat in people. If you are not used to moving around, you will have more difficulty losing weight.

If you do not exercise, you invite whole body fat gain, especially in the arms. In addition, a sedentary life can cause flabby arms you have accumulated over time.

If you want to lose fat in your arms, you must start exercising regularly and eating healthy.


Inadequate levels of androgens, as well as testosterone, cause abnormal fat dispersion in the body.

How can I reduce arm fat?

Check your diet

It is essential not to eat foods that can spoil your efforts when reducing arm fat. Diet can be more important than exercise.

Therefore, reduce your calorie intake by choosing the right foods. Choose whole grains that feed the body and are metabolized differently than processed foods.

To eliminate arm fat quickly, avoid eating sugary, refined, and processed foods that offer very little nutrition and are harmful to the metabolic system. You should also avoid fried and fatty foods.

Instead of these foods, eat more fruits, vegetables, lean chicken, protein, fish, and beans. Also, eat moderate amounts of whole grains and low-fat dairy products.

It is best to consume small amounts of healthy fats such as avocado, nuts, or olive oil.

These foods benefit us by keeping us satisfied and giving us the nutrients needed to have enough energy to help eliminate the arm fat.

Consume several small meals a day

Meal splitting is necessary to improve food digestion and achieve a better metabolization of carbohydrates.

Consume 5 to 6 small meals at 3 to 4-hour intervals to avoid low blood sugar levels.

Perform efficient exercise routines

Perform efficient exercises for all the muscles in your body, especially the arms, to tone and lose weight.

These exercises should be suitable for women (do not use heavy loads) to get arm definition, not volume.

Do cardiovascular exercises

Do the cardiovascular exercise three days a week for 30 minutes or 1 hour to help lose fat in your arms.

You can do activities like running, taking dance or aerobics classes, spinning, or swimming.

Weight training

In addition to doing cardiovascular exercise to burn calories, you can also practice weight training.

If you want to have lean body mass, you should perform strength training.

You can vary your workouts by doing weights, bodyweight exercises, or resistance bands to develop muscle mass and burn fat.

It is best to work where you want to burn the localized fat. Then, you can do these exercises with dumbbells or weights for a whole month and see your progress.

You have to exercise your arm muscles to lose upper arm fat. To achieve toned arms, you must follow a healthy diet and exercise regularly because your physique is not something you can change in just one day.

When you stop exercising, you lose muscle mass and stop burning energy, which means you accumulate more body fat.

You may be interested in “The Best Beginner's Gym Routine for girls.”

Hydrate internally

I recommend drinking at least 2 liters of water a day to accelerate your metabolism and help eliminate the toxins that accumulate in the body.

You should drink water between meals so that you are less hungry when you eat.

You may be interested in “Why is it important to drink water?

Take nutritional supplements

Nutritional supplements are helpful to improve aerobic, weight-bearing, and fat-burning capabilities.

I recommend these supplements for people starting to work out doing push-ups and weights. Among them, the most common and useful are:

How can I slim down my arms with exercises?

Here is a list of exercises to reduce arm fat that will help you.



Push-ups are ideal for toning the arms; although they may be challenging to perform at first, they give good results over time.

To begin with, I recommend performing them with your knees on the floor. When you do push-ups, besides exercising your arms, you will also be exercising your chest, abdomen, and upper back.

  1. To do them, place yourself face down on the floor and lift your body weight until your arms are well stretched.
  2. Then lower your body without letting it fall as low as possible, almost touching the floor but without quite reaching it.
  3. Do 3 sets of 15 repetitions.

Biceps Curls

Bicep curls

This exercise is excellent to tone or hypertrophy the arms. In addition, the bicep curl will help increase muscle volume and, at the same time, reduce fat in this area.

  1. To perform this exercise, stand with your legs open at shoulder width.
  2. Lift the weights, maintaining a 90-degree angle with your elbows.
  3. The back must be kept straight.
  4. Lower the weight to the hip, slowly.
  5. Perform 3 sets of 8 to 12 repetitions regularly.

Triceps Kicks

Triceps kicks

With this exercise, you will work the muscles against the biceps, providing more structure to the arm.

The triceps is the most critical area to work out because it is the one that accumulates the most fat.

  1. To do this, stand up with your hands at your sides and lean your body forward. It would be best if you had the trunk slightly tilted to form a 90-degree angle with the floor.
  2. Make sure that the soles of your feet are steady.
  3. When you are in this position, extend your arms as if you were kicking.
  4. Do 3 sets of 15 repetitions.

Military dumbbell press

Military dumbbell press to lose arm fat

This exercise consists of lifting the weights above the head. It will also help you tone your arms.

  1. To do this, stand or sit with your legs open at shoulder width.
  2. Lift the weights or dumbbells until your arms are almost fully stretched.
  3. Then slowly lower the weight until the dumbbells are at ear level.
  4. Do 3 sets of 12 repetitions.


Extend your arms well to parallel to the floor and make small circles forward. Continue this movement for one minute and then repeat but backward this time.

Curls with bottles of water

This move is an exercise you can do in the comfort of your home. You no longer have the excuse of not being able to go to the gym!

  1. Stand up straight.
  2. Grab a couple of 500 ml bottles of water.
  3. Stick your elbows to your body.
  4. With your palms, raise your arms towards you with the water bottles almost reaching your shoulder.
  5. Return slowly to the starting position.
  6. Perform 3 sets of 15 repetitions. If you are only going to do this exercise, do 9 sets of 15 repetitions.


Swimming helps to tone the arms and burn body fat. In addition, the skin will firm up if you practice this sport regularly. Also, swimming will help you show off an incredible body and figure.

You may be interested in “What sport gets you in the best shape? 15 Sports you should practice.”

Foods that make you gain arm fat

Here is a list of the foods that make your arms fatter so that you can avoid them.


Carbohydrates are a great source of calories that can intensify fat accumulation in the upper limbs, especially in the arms. Try eliminating refined carbohydrates from your diet and changing them to whole grains.

Sugared soft drinks and sodas

It is best to eliminate the consumption of soda and sweetened drinks from your diet.

By reducing the intake of these drinks, you will see that you quickly start to lose weight, both in your arms and in the rest of your body.

Scientific studies show that diet drinks increase weight and accumulate fat in specific body areas such as the arms.

To compensate for the lack of sugar in these drinks, they manufacture them with more artificial sweeteners and 200% more sodium.

Regular soda is full of gas that takes away your hunger momentarily and makes you want to eat more later.


Chocolate is a widely consumed food and has a mixture of fats and sugars, which will retain fat in the arms.

If you are going to eat chocolate, do so in moderation and try to make it pure chocolate with a high concentration of cocoa (70%) with a lower amount of sugar and fat.

You may be interested in “Chocolate, 9 incredible benefits you didn't know.


Excessive consumption of sausages leads to fat accumulation in the arms since they contain high fat, calories, and cholesterol.

Some pork products with high amounts of fat are mortadella, pepperoni, salami, black pudding.

Instead, you can choose healthy meats such as turkey, pork loin, cured ham, or cooked ham.

Natural remedies to reduce arm fat.

Natural remedies to lose arm fat

Fat burner juice

A juice made from natural ingredients will help you eliminate the fat that covers your arms. To prepare it, you will need:

  • 1 slice of pineapple.
  • Half a cucumber.
  • 1 green or red apple.
  • Juice from an orange.
  • 1/2 stalk of aloe vera.


  1. Cut the pineapple slice into small pieces with the cucumber and the apple (without removing the skin).
  2. Then place the ingredients in a blender and mix well, adding the aloe vera gel.
  3. Finally, when the ingredients are well mixed, add the orange juice little by little.
  4. If you want it to be more refreshing, you can add ice.

It would be best if you drank this juice twice a day, in the morning before eating any food and at night before going to bed. In addition to drinking this juice, I recommend drinking 2 liters of water daily.

Draining infusions

Green Tea

This infusion effectively fat burning and weight loss reduces size and shapes the arms.

Green tea reduces the fat accumulated in the liver, eliminates toxins from the body, and prevents fluid retention.

Mint Infusion

This infusion facilitates the burning of fat and has diuretic properties that help to eliminate excess water, sodium, and accumulated toxins.

  1. To make this infusion, boil 1 cup of water.
  2. Then add five mint leaves. If you want, you can add a little sweetener to help the taste.
  3. Try not to drink more than 2 cups a day of this infusion.

Grapefruit Infusion

The grapefruit is an ideal fat-burning infusion to include in slimming diets. It contains water, Vitamins A, B, and C, minerals such as magnesium, potassium, and calcium, and is excellent for reducing appetite and slowing down fluid retention. It also breaks down fats.

  1. To make this infusion, chop the grapefruit in two parts and then cut it into slices.
  2. Bring 1 cup to a boil and add the grapefruit slices.
  3. When it boils, turn it off and let it rest a few minutes before drinking it.

Horsetail Infusion

Horsetail is diuretic and depurative, which means that the food ingested is in the stomach for the shortest time.

As a result, they are better metabolized, eliminating what is unnecessary for the body. This infusion is a real benefit in expelling the accumulation of toxins and fats.

Aesthetic treatments to remove arm fat

Laser lipolysis

Laser lipolysis is a non-invasive and high-precision technique that destroys localized fat deposits.

It reduces the size of the arms, elbows, fat accumulation, and sagging or loose skin.

For the best aesthetic result, laser fiber optics is introduced, reproducing the liquefaction of fat.

This fat is aspirated with a fine cannula. In the end, if the treatment, the doctor places a compressive bandage on the arms.

They perform this procedure under local anesthesia, and the patient returns home the same day of the treatment, and the overall recovery period is only two days.


Radiofrequency is a treatment used to tighten skin and reduce localized fat in the arms. This treatment overheats the skin layers of the arms to give them a smoother and thinner appearance.

This treatment involves applying high-frequency electromagnetic waves on the skin to attack the different layers and improve them. It is a non-invasive and painless treatment capable of dissolving fat.


During the pressotherapy treatment, lymphatic drainage is performed to eliminate many toxins, liquids, and fat accumulated in the lymph.

This procedure is performed using a pneumatic air compression machine, which massages the arm and stimulates the lymph, eliminating cellulite and fat.


Cryolipolysis is a non-invasive treatment performed by applying cold to the arms to remove the fat cells.

In this treatment, the fat is frozen, and the fatty structure is broken, eliminating it naturally through the urine.


The arms and any part of the body need to be worked out to improve their appearance.

Through different eating habits, exercises, treatments, care, patience, and dedication, you will reduce your fat.

For the investigation of this article, only reliable sources with proven prestige have been used.

DISCLAIMER: does not provide medical advice, examination, or diagnosis.

Medically reviewed and approved by Nataniel Josue M D.