Losing weight is not an easy thing under any circumstances, but it becomes even trickier when one tries to get rid of excess fat in a particular region of the body. For many, this is their arms. Being especially visible, many people out there are having trouble getting their arms toned down to a size they’re comfortable with.
Well, that’s the reason for this article. We’re going to explore some of the most effective ways you can go about getting rid of extra arm fat and toning down the entire body in general. Let’s get right into it.
• Looking at the Big Picture
Any weight loss journey has to start with complete honesty if it’s going to be successful. That’s why the first piece of advice here is that you will have to think about losing overall body fat if you’re going to have any hopes of slimming down your arms.
See, spot reduction, which people claim is a practice whereby they can lose fat from specific parts of the body, is an inefficient way to go about our target here if it works at all. Studies indicate that if, for example, you were to only exercise your arms for a month you would see a reduction in your overall body fat rather than specific losses in your arms. The takeaway is that it’s more effective to lose overall body fat – it will show in your arms as well.
Read on to find out just how to do this.
• Take up Lifting Weights
Lifting weights falls under the classification of resistance training. This comprises exercises that involve working your muscles against a force to increase strength as well as build muscle mass. These types of exercises are great at increasing the amount of lean muscle mass in our bodies, which is what toning is all about.
Some of the weighted exercises considered effective here are bicep curls, upright rows, overhead presses, and more besides.
When you build lean muscle mass, you are burning up fat simultaneously. An increase in the amount of these muscles in your body will also push up your metabolism, meaning that you will be burning up more calories even while at rest. An effective resistance training regimen will be great at reducing the amount of fat you carry with you overall, and it will result in our intended goal here – reducing the amount of fat in our arms.
• Increase the Amount of Fiber in Your Diet
Eating right is always advisable when looking to shed some weight. Fiber is an especially important dietary inclusion for our purpose here. Increasing the number of servings of fiber in our eating plans can give your weight loss program a quick boost.
This is how fiber helps us out. High fiber food takes longer to get through our digestive systems, meaning that we feel fuller for longer. Weight watchers all know that constant hunger is the hardest part of any dietary discipline, and so this is where high-fiber foods come in to save the day.
High fiber foods you can incorporate into your meals include vegetables, fruits, nuts, whole grains, seeds, legumes, and more. These are highly nutritious additions to any healthy diet, not just for those looking to lose weight.
• Cut Down Your Intake of Refined Carbs
Carbohydrates that have been through processing are referred to as refined carbs, and they are significantly lower in minerals and vitamins than unprocessed carbs. They contain high caloric amounts but have minimal fiber content, meaning that you will experience quick rises in blood sugar when you take them, but subsequently feel hungry much sooner.
Some common refined carbs to be wary of include breakfast cereals, white bread, and many pre-packaged snacks and foods. It is better to go for whole-grain foods such as buckwheat, quinoa, oats, barley, sorghum, and the like.
• Increase the Amount of Protein in Your Diet
By upping the amount of quality protein we take in our meals, we can make considerable headway in our efforts to reduce arm fat. Protein is great at helping curb cravings and hunger pangs, thus helping us keep our appetites, and waistlines, under better control.
A study involving twenty young women found that consuming a breakfast rich in protein content led to increased feelings of fullness and a reduction in hunger throughout the day. Protein seems to reduce the production of a hormone known as ghrelin in the body, which is what is responsible for the feeling we recognize as hunger.
You do not necessarily have to go into the full ketogenic diet to enjoy the benefits of high-protein diets. Simply increase the amounts or servings of such foods like poultry, meat, seafood, eggs, dairy products, legumes, and such.
• Step Up Your Cardio
Cardio exercises are those that focus on increasing one’s heart rate, thus burning up more calories. Cardio is great for those seeking to lose weight, meaning it’s highly useful for those looking to reduce the fat in their arms.
Simple yet highly effective cardio exercises and activities include biking, jogging, swimming, dancing, jumping rope, rowing, and plenty of others. To enjoy its greatest benefits, it is recommended that we take part in cardio for at least twenty to forty minutes each day.
• Set a Proper Sleep Schedule
One may not immediately see the correlation between getting proper sleep each night and reducing the levels of fat in our arms, but the connection is a very real one.
Multiple studies have indicated that aside from undertaking an exercise regimen and eating right, our sleep patterns also play a role in our weight loss journey by influencing our appetites and eating patterns.
One study found that being deprived of adequate sleep for just one night increased the levels of hunger felt by the study subjects, who exhibited increased levels of ghrelin (the hunger-stimulating hormone) in their systems.
Ensure you get enough sleep each night by going to bed at the same time every night, minimizing your intake of stimulants such as caffeine and nicotine (coffee, cigarettes, etc.), and avoiding distractions before heading to bed.