Are you tired of batwing jokes? If so, you might understand why arm lift surgery increased by almost 5000% between 2000 and 2016, according to the American Society of Plastic Surgeons.
Arm fat can affect men too, but it's much more common for women. Women tend to have more fat and less muscle than men. They're also more likely to store fat in their upper bodies.
You probably know that spot reduction is a myth, so hold onto your wallet if you see any extravagant claims about special supplements or exercise machines. Instead, try these suggestions for firming up your upper arms.
Suggestions For Getting Rid of Arm Fat:
Cut calories. A wide variety of reliable apps can help you calculate how many calories you need to reach your weight loss goals. Some popular options include MyFitnessPal, Noom, and FatSecret.
Consume more fiber. Foods high in fiber allow you to feel full while eating less. They also stabilize your blood sugar and lower your cholesterol. Enjoy vegetables, whole grains, and beans.
Increase your protein. Another natural way to suppress your appetite is by adding more protein to your diet. Include some in each meal and snack instead of saving it for dinner.
Focus on whole foods. A growing body of research has found that ultra-processed items are associated with weight gain and higher body fat. Get most of your calories from natural foods.
Drink water. In addition to curbing your appetite, staying hydrated helps you burn off fat. Replace sugary beverages with plain water. Carry a bottle with you, and keep a glass on your nightstand.
Lift weights. Targeted exercises can help you shift your body compensation to more muscle and less fat, making your arms look more toned. Watch videos to learn movements that sculpt your bicepts and tricepts.
Do aerobics. Burn calories by accelerating your heart rate. Find several activities you enjoy, so you'll want to stick with them. Buy a membership for a local dance studio or community pool. Go jogging or ride your bike.
Sleep well. Inadequate rest interferes with your hormones and puts you at a higher risk of gaining weight. Stick to a consistent bedtime, and aim for 8 hours of sleep each night.
Suggestions for Coping with Arm Fat:
Wear long sleeves. While reducing, you can use your wardrobe to make arm fat less visible. Wide or sheer sleeves are especially flattering. You may also want to keep a loose jacket handy.
Replace your bra. Your undergarments matter too. If your bra is too small, it can create bulges of fat and be uncomfortable. Drop into a department store for a professional fitting if you're unsure about how to take your own measurements.
Straighten up. One of the fastest ways to look slimmer is to adjust your posture. Relax your shoulders, and roll them back. Firm your abdomen, and raise your chest. Correct posture also helps you to breath deeper and avoid back pain.
Love yourself. Accept and appreciate yourself as you are, whatever you decide to do about your jiggly arms. Confidence makes you look beautiful!
Losing excess weight with a healthy diet and regular exercise is the most effective way to deal with arm fat. You might feel more comfortable wearing a tank top and become more physically fit.