The 9 Best Ways to Lose Arm Fat
Stubborn body fat can be difficult to transport, especially when it is concentrated in a specific area of your body.
Since the arms are often considered a problem area, many people look for ways to reduce excess fat on their hands.
Fortunately, there are several methods you can use to slim and tone your hands.
9 Ways to lose arm Fat and Promote Overall Weight Loss
1. Focus on overall weight loss
Spot reduction is a technique that focuses on burning fat in certain parts of your body such as the skin.
Although spot reduction is popular in the fitness industry, it has been found to be ineffective in most studies.
A study of 104 people found that completing a 12-week prevention training program using only non-dominant arms increased overall fat loss, but had very little impact on the use of specific areas.
Another small 12-week study found that prevention training focused on one leg was effective in reducing total body fat, but the training did not reduce body fat on the legs.
Therefore, it is better to focus on general weight loss and use exercises to tone muscles than fat loss.
SUMMARY:
Multiple studies have shown that spot reduction is not effective. Instead, try using specific exercises to tone your muscles and focus on overall weight loss.
2. Start lifting weights
Prevention training is a type of exercise that involves working against an energy to build muscle mass and increase strength.
Weight lifting is a common example. While it doesn't particularly reduce the fat in your arms, it can help increase overall fat loss and make your hands look lighter.
For example, a 12-week study of 28 women with type 2 diabetes found that performing low intensity prevention training stimulated total fat loss while increasing muscle mass and strength.
Another study of 109 people found that resistance training alone or combined with aerobic exercise was more effective in increasing lean body mass than aerobic exercise alone.
Weak body mass helps increase metabolism building and increases the number of calories burned while resting during the day.
Bicep curls, overhead tricep extensions, overhead presses, and vertical rows are examples of some exercises that can help tone your arms and help build muscle mass.
SUMMARY:
Weight lifting can help reduce body fat, increase muscle mass, and lighten your arms.
3. Increase your fiber intake
Adding a few extra servings of fiber to your diet can help you lose weight and help you lose excess body fat.
Fiber moves slowly through your digestive tract, increasing the amount of time it takes for your stomach to empty and helping you feel full longer.
In a study of 252 women, dietary fiber per gram was associated with 0.25% less body fat and 0.5 pounds (0.25 kg) less body weight in 20 months.
In another review, increasing daily fiber intake of 14 g for 4 months was associated with a 10% reduction in total caloric intake and a weight loss of 4.2 pounds (1.9 kg), without other changes.
Fruits, vegetables, whole grains, nuts, seeds, and lemons are examples of a nutritious, high-fiber diet that you can enjoy as part of a healthy diet.
SUMMARY:
Eating more fiber can increase feelings of fullness to reduce appetite and increase overall weight loss.
4. Add protein to your diet
Increasing your protein intake is another easy way to reduce habits and control your appetite. Instead, it can help with weight management and help reduce excess body fat.
A study of 20 young women found that eating a protein-rich breakfast reduced appetite, increased satiety, and lowered ghrelin levels, which stimulated appetite.
Another small study found that consuming more quality protein in the diet was associated with less belly fat. A high-protein diet is recommended to help improve body composition and increase fat loss.
Meat, poultry, seafood, eggs, eggs, and dairy are high-protein ingredients that can help you lose arm fat fast.
SUMMARY:
Protein can help reduce appetite and increase satiety. High protein intake can help with weight and fat loss.
5. Do more cardio
Cardio is a type of exercise that focuses on increasing your heart rate to burn calories.
This is essential when it comes to reducing arm fat with cardiovascular exercise in your daily routine.
Studies show that cardiovascular exercise can be an effective weight loss strategy and increase lean body mass.
For example, a study of 141 people found that mixing 40 minutes of cardio 3 times a week with a weight management program resulted in a 9% reduction in body weight in just 6 months.
Generally, it is recommended to do at least 20 to 40 minutes of cardio per day or 150 to 300 minutes per week.
Jogging, biking, rowing, swimming, jumping rope and dancing are activities that can help you reach your daily cardiovascular goals.
SUMMARY:
Cardio can help you lose weight and increase fat burn to help you lose fat over time.
6. Cut refined carbohydrates
Refined carbohydrates are carbohydrates that are processed, resulting in the end product being inferior to several key vitamins and minerals.
Refined carbohydrates are usually high in calories but low in fiber, which can cause blood sugar levels to rise faster and increase appetite.
Eating whole grains has been linked to weight loss and increased body fat, while eating more refined grains has been linked to increased body fat.
Examples of refined carbohydrates often include pasta, white bread, breakfast cereals, and other prepackaged ingredients.
Instead, choose whole foods like quinoa, buckwheat, barley, oats, georges, and spells and enjoy them in moderation.
SUMMARY:
Fine carbohydrates are low in nutrients and can be associated with weight gain and body fats. Instead, focus on whole foods and enjoy them in moderation.
7. Establish a sleep schedule
In addition to making changes to your diet and exercise regimen, getting enough sleep every night is another important factor in reducing arm fat.
Several studies have shown that sleep plays a role in controlling appetite and can also improve weight loss.
For example, a study of nine men found that deprivation of sleep in just one night increased the feeling of hunger and increased ghrelin, a hormone that arouses hunger.
Another small study found that contestants who slept 5.5 hours per night lost 55% less weight. Additionally, they lost 60% more hand power than those who slept 8.5 hours a night.
Try to establish a regular sleep schedule by going to bed at the same time during the week, avoiding interruptions before bed, and reducing your exposure to stimulants such as nicotine and caffeine.
SUMMARY:
Not getting enough sleep can lead to increased appetite and gradual weight loss which can prevent arm fat loss.
8. Stay hydrated
It is very important to drink plenty of water every day to lose arm fat.
Some studies suggest that drinking water with meals can promote a feeling of fullness and reduce the total amount of food and the number of calories eaten.
Water can also help temporarily increase metabolism, a study found that drinking 16.9 ounces (500 ml) of water increases metabolism by 30% for 30 to 40 minutes.
However, be sure to choose sugar-sweetened beverages such as water, tea or other sugar-free drinks over soda or juice.
Regular consumption of these high-calorie drinks can quickly add extra calories and contribute to weight gain over time.
SUMMARY:
Drinking water helps you lose weight by increasing your fullness, reducing food intake and temporarily improving metabolism.
9. Practice body weight
If you don't have access to a gym or are short on time, bodyweight exercises are a great way to increase muscle tone in your arms and make you look slimmer.
Bodyweight exercises involve using your body as a form of resistance to increase muscle mass and strength.
Not only is it convenient and inexpensive, it can make a big impact.
For example, a study of 23 men found that calisthenics, a type of exercise that involved minimal use of gym equipment, was effective in increasing upper-body strength.
The next time you exercise, try upper-body exercises like triceps, planks, and push-ups to build muscle strength and tone your arms.
SUMMARY:
Bodyweight exercises help build muscle mass and strength to maintain tone in your hands.
BOTTOM LINE
Although research shows that spot reduction can be ineffective, there are many strategies you can use to lose hand fat.
Besides going to the gym, changing your diet and maintaining a healthy lifestyle can also play a role in controlling body composition.
Applying some of these changes to your daily routine can help you lose weight and help you shed unwanted arm fat.
Article source healthline.com
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