How to Lose Arm Fat at Home

The upper arms are often prone to excess fat, resulting in large, jiggly arms. Although there are surgical ways to remove arm fat, you can also do it on your own via standard weight loss. You don't need fancy equipment or supplements to lose weight. If you employ a dedicated approach to weight loss, you can effectively lose arm fat at home.

Instructions

• 1

  Cut your daily caloric intake. In order to lose fat, you must burn more calories than you consume daily. There are a variety of online tools available (see Resources below) to help you determine the number of calories you should consume daily in order to lose weight. You'll need to enter information such as your gender, weight, height, age and activity level.

• 2

  Exercise. Cardiovascular exercise is the key to any weight loss regimen. Although you can't choose where you lose fat from specifically, if you lose fat all over, it will eventually come off your arms. Aim to get at least 30 minutes' cardiovascular exercise daily. Solid forms of such exercise include cycling, jogging, swimming and aerobics. If you don't have a bike or pool, you can get exercise at home by walking briskly, running, or performing aerobic moves such as jumping jacks.

• 3

  Lift weights. If you tone your arm muscles, you'll build muscle there. Muscle boosts your metabolism, helping your body to burn more calories throughout the day and reducing arm fat. Focus on weight lifting exercises that focus on the biceps and triceps to tone your upper arms. If you don't have weights, hold water-filled bottles or soup cans.

• 4

  Try exercises that focus on arms. Complete push-ups and pull-ups; both aid in toning the arm muscles. While arm-specific exercises don't expedite fat loss from the arms specifically, toned muscles will help to make the arms look slimmer. In order to lose fat from the arms, you have to burn more calories than you consume.

• 5

  Consume healthy, natural foods. Avoid processed foods that contain excess sugar and sodium. Sugar packs on the pounds, and sodium leads to water retention. Although you can take a multi-vitamin to supplement your diet, try to get as many vitamins, nutrients and antioxidants from natural foods as possible.

• 6

  Eat small meals throughout the day. When you only eat three large meals, your digestive process and metabolism shut down during the long stretches when you aren't eating. Keep these processes going by eating every 2 to 3 hours. You'll burn more calories throughout the day, helping to reduce your arm fat. Make sure to have breakfast to kick-start your metabolism for the day.

• 7

  Take up yoga. Yoga incorporates a variety of challenging poses that build up arm strength. Because yoga stretches your muscles, it promotes long, lean arms. If you combine it with cardiovascular exercise and a healthy diet, you can effectively lose arm fat.