Weight Loss: Effective Ways to Lose Stubborn Arm Fat

As everyone’s bodies are completely different, we all hold onto fat differently. Some carry excess weight proportionately, while others tend to carry them in specific areas such as the belly, thighs, and arms. The arms are one of the most common areas of concern for many people.

What causes arm fat?

Arm fat is one of the many side effects of growing older. As you grow older, your metabolism decreases and excess fat could get stored in your arms, especially if you are not following a physically active lifestyle.

Research has shown that excess arm fat can also arise from low testosterone levels. As women grow older, their testosterone levels begin to decrease, making it increasingly difficult to lose the stubborn arm fat.

So, the question lies, is there a sure-fire way to lose flabby arms? To help you out, we have compiled a list of some effective ways you can reduce arm fat.

Focusing on overall weight loss

Spot reduction is a type of targeted exercise intended to burn fat in specific areas of the body. While it has been popular in the health and fitness industry, most studies have found it to be ineffective. According to a study involving 104 adults who completed a 3 month training program, focusing the training on one arm resulted in decreased overall body fat, but had little effect on the specific area being exercised.

Hence, it would be best to not zero in on your arms, but to focus on a full-scale and all-inclusive weight loss program. Cardio is a great way to get your heart rate up to burn extra calories. Activities such as running, swimming and even dancing are excellent ways to have fun while losing weight!

Building strength in your arms

Instead of focusing on only reducing fat, you could switch your focus to building strength in your arms. Resistance training is a type of exercise that builds muscle mass and strength. Lifting weights, in particular, can tone your arms and make them look slimmer.

Some examples of exercises you could do are bicep curls, triceps kickbacks and overhead presses with barbells, dumbbells, and resistance bands. However, it is also possible to exercise without weights and equipment. Exercises such as arm circles, push-ups, inchworms, and planks can be easily integrated into your morning routine. They help build muscle strength, giving you toned and sculpted arms.

Eating clean and staying hydrated

Eating clean is one of the most effective ways to lose stubborn arm fat. Watching your diet can help to boost metabolism and promote good digestion. Easing up on refined carbohydrates, reducing sugar intake and incorporating more fibre and protein into your diet can support weight management and help you lose excess body fat.

Additionally, it would help to make a mental note to always stay hydrated! Research has shown that drinking plenty of water each day can increase one’s metabolism. Water is also a healthier alternative to high calorie drinks such as sodas.


There are many methods that can help with losing stubborn arm fat effectively.  Switching up your diet, regular exercise and maintaining a healthy lifestyle are just some ways to regulate your body composition.

Another novel method that is gaining traction, especially for those struggling with the above methods, is TCM slimming. Here at Slim Couture, we incorporate traditional Chinese medicine methods into our slimming program to help you lose weight naturally. This therapy helps remove toxins from your body, stimulating your metabolism and allows you to maintain a fit body. To learn more, contact us at Slim Couture to get you started on your weight loss journey with the best slimming centre in Singapore.


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