How can I reduce arm fat?

Wearing sleeveless or short-sleeved clothing is sometimes a dream for many women. However, arm fat is always one of the issues that makes many women feel insecure and want to find ways to reduce it.

Except for surgical interventions, it's not possible to specifically target areas of the body for fat reduction - Photo: iStock/Getty

According to Prevention , aside from surgical interventions, it's impossible to specifically target areas of the body for fat reduction. This means there's no foolproof method to reduce fat solely in the arms.

Losing body fat helps reduce arm fat.

Not all fat is the same. "There are many different types of fat," explains Dr. Kunal Shah, assistant professor at the Rutgers Robert Wood Johnson Medical Center. "The type of fat we're most concerned about is visceral fat, which is primarily found in the abdominal area."

Arm fat is usually not visceral fat. That's why you don't see doctors being overly concerned 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 can see in the limbs."

Although Dr. Shah says that fat in the arms "is not considered harmful fat," it has been linked to a higher risk of metabolic syndrome, leading to cardiovascular disease and stroke. However, some people naturally have more fat in their arms than others.

Unfortunately, you can't choose where on your body you want to lose fat, including in your arms. The distribution of fat on your body is largely determined by genetics, says Dr. Shah.

"To some extent, it could also be due to hormones," he added. Women tend to have fat in their arms more easily than men. But you can't decide where fat accumulates on your body, and you can't determine where to lose it either. So, if you want to lose arm fat, you'll need to lose overall body fat.

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

Fitness trainer Megan Johnson McCullough

What is the best way to reduce arm fat?

Many experts believe that the best way to reduce arm fat is through a holistic weight loss strategy involving a balanced diet, resistance training, and healthy lifestyle choices.

"Your body will decide where to store and burn fat," says nutritionist Shana Maleeff. "These are factors you can't control." No exercise or diet can burn fat from one area more than others. However, 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," Maleeff says. If your goal is to get rid of arm fat, you should aim for overall weight loss and body fat percentage reduction, adds Caroline Grainger, a personal trainer at FitnessTrainer Online Personal Trainers.

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

In addition, increase cardiovascular activity and strength training, drink more water, get enough sleep, eat a balanced diet, and remember not to cut back on protein.

Protein can help you feel fuller for longer, while also providing energy to your muscles to maintain good health.

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 healthy metabolism, temperature regulation, and protecting organs from damage," says Caroline Grainger, a personal trainer at FitnessTrainer Online Personal Trainers.

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

Maintaining a healthy weight can help your body function better and protect against various 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 patience, lifestyle changes, genetics, weight loss, and the level and type of exercise.

"The average person can lose fat in 4 to 6 weeks when following a specific exercise and diet plan," McCullough says. "Relieving more calories than you consume during that time will yield results."

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