How to Eliminate Arm Fat

Arm fat is common in overweight people; people who've lost a large amount of weight can also suffer from flabby arms. The problem area is the back of the upper arms, also known as the triceps. If you want to lose fat from your arms, just stimulating the triceps through targeted exercises isn't going to get rid of any fat. You have to lose fat in layers from your entire body to lose weight from any particular area.

Instructions

• 1

  Consume fewer calories than you burn. Reduce your caloric intake by up to 1,000 calories a day to lose 2 pounds a week. Familydoctor.org recommends that you don't lose more than 2 pounds per week to prevent losing weight from water and lean muscle tissue.

• 2

  Eat foods that fill you up, so you eat less and feel satiated. Consume fiber-rich foods, unsaturated "healthy" fats, slowly-digested carbohydrates and lean protein. According to the Straight Health website, 50 to 60 percent of your calories should come from complex carbohydrates, such as vegetables, grains and fruits; 30 percent of your calories should come from fat, and 10 to 20 percent should come from lean protein sources.

• 3

  Split up six small meals over the day, so you don't feel deprived, and force your metabolism to work. Cut your dinner, lunch and breakfast in half to create six small meals.

• 4

  Get physically active by participating in group sports. Take aerobics classes, or go running, biking or swimming. Bring your metabolism up and get your heart rate going so you burn fat. Do at least 45 minutes of cardiovascular exercise per day, three days a week.

• 5

  Give fat burn a boost; increase muscle tissue through resistance training. Muscle stimulates your metabolism to work overtime, so you burn fat even when you sleep. Tone and tighten all body parts. Avoid focusing solely on your arms -- take a whole-body approach. Use free weights, weight-lifting machines, or your own body weight for resistance.

• 6

  Tone the back of your arms with bench dips, because once your arm fat is gone, you want to have tight muscles to display. Sit with your back toward a step or bench, with your legs straight out in front of you. Place your hands on the bench behind you, so your fingers point toward your body. Push yourself up onto your heels so your buttocks and legs are hovering above the floor and your arms are stretched out. Inhale and bend the elbows to lower your body closer to the floor. Exhale as you push yourself back up. Repeat this exercise for as many repetitions as your fitness level allows.

• 7

  Perform bicep curls to tone the front of your upper arms. Hold dumbbells with both hands, in an underhand grip, at the sides of your body. Bend your left elbow to bring the left dumbbell toward your left shoulder. Exhale on the exertion, and lower the weight back to the starting position. Switch arms and repeat the exercise. Do as many repetitions as you feel able.