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4 Best Ways to Get Rid of Arm Fat

The hanging fat on your arm that makes it hard to wave without being self-conscious is arm fat.  Arm fat may not have adverse effects on your health like belly fat.  Regardless, having excessive fat lodged in your arm can reduce your self-confidence, increase your self-consciousness, and restrict your clothing choices.

Getting rid of arm fat will help tone your arms while making them more attractive.  Also, by losing arm fat, you get to wave however you wish, without being bothered about the swinging fat beneath your arm. 

Here are some of the best ways to get rid of arm fat for good. 

get rid of arm fat

Table of Contents

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What are the Causes of Arm Fat?

Arm fat is often a result of too much fat in the body. The chances are, your body has chosen to reserve some excess fat underneath the skin, and unfortunately, it chose to store it on your arms.

In addition to your arms, fat can be visible on your thighs and the stomach.  The truth is that arm fat, belly fat, etc., is a natural occurrence associated with weight gain.

Are you tired of arm fat and want to get rid of it for good? Try out these tips.

1. Consume enough fiber

When you include more fiber in your diet, you stay full longer.  The result?  Less snacking during the day.  When you snack less, you reduce the total number of calories you take in daily.  This may result in weight loss.

So how do you incorporate enough fiber into your meal? You can boost your fiber intake by:

  • Eating chia seeds which contains fiber and omega-3fatty acids
  • Eating whole-food carb-sources
  • Consuming fiber supplement
  • Eating whole fruits and vegetables, not juice

2. Liposuction

Do you want to lose arm fat fast?  Are you tired of waking up to lose fat underneath your arm?  Or have you tried losing arm fat through diet and exercises, all to no avail?  Liposuction is what you need! 

Liposuction is a cosmetic procedure that gets rid of fat that seems hard to remove through diet and exercise.  It can be used to remove fat from various parts of your body like your abdomen, buttocks, hips and thighs, chin and back, and upper arms.

Liposuction is carried out by making a small incision in your upper arm.  Afterward, a cannula (tube) is inserted in the incision  This tube helps loosen the fat under your skin which is later removed with a syringe or vacuum.

A cosmetic surgeon often carries out liposuction.  To avoid complications, we advise undergoing the process in a well-equipped clinic under the supervision of a qualified cosmetic surgeon. Liposuction by Dr. Lyos is considered by satisfied clients as one of the best procedures to remove arm fat, abdomen fat, etc.

3. Drink enough water

Always make it a habit to drink water regularly throughout the day.  Increasing your water intake, swapping high-calorie beverages with water, and drinking some before a meal can contribute to weight loss.  In addition to its weight loss properties, drinking enough water daily can also help:

  • Flush bacteria from your bladder
  • Regulate body temperature
  • Protect your organs and tissues
  • Aid digestion
  • Prevent constipation

The recommended daily water consumption is 13 cups (about 3 liters) for men and 9 cups (a little over 2 liters) for women.  If you are pregnant, 10 cups of water is the ideal daily water intake.

4.     Exercise

Of course, this  post wouldn’t be complete without mentioning exercise.  Exercise remains an effective way to lose weight.  Whether it is belly weight, thigh weight, or arm weight, with the right exercise and commitment, you’ll lose your arm weight in no time.

Arm fat loss exercises aren’t difficult as typical muscle-building exercises.  You can decide to go for a walk with a pet, a friend, or a family member.  You can also decide to jog or perhaps register for a gym class with a friend.  The goal is to burn off enough calories.  So, it’s best you stick with something you enjoy as it’ll help you stay committed and lose weight (and arm fat) fast.


Arm fat may not be life-threatening. However, doing nothing about it can make you more self-conscious. If you have hanging fat underneath your arm,  ensure you make an effort to eliminate it using the tips above. If you need help or advice, contact your doctor.

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