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Causes Of Upper-Arm Fat

Cause #1: Inadequate Protein Intake

This may seem inconsequential at first, but think about it: What causes you to burn more fat and calories while building lean muscle and helping you feel fuller, longer? Protein, of course! Director of the Yale University Prevention Research Center, David Katz, MD, states on “Getting a little extra protein may be helpful after age 50 to counteract the inevitable muscle loss that comes with aging. Older adults at risk of sarcopenia, the gradual loss of lean muscle mass, would benefit from more high-quality protein in their diet.” So, if you’re wondering how to get rid of fat arms, consider adding lean protein to your diet. Cause #2: Hormonal Changes As we enter our thirties, our metabolism slows down and our hormones can more easily become off-balance. According to, “The hormonal changes cause metabolic rate to decrease, which means fewer calories burned throughout the day. A slower metabolism combined with fewer calories burned from a lack of exercise creates a significant risk of weight gain.” 

📌 SO:

Add Protein to Your Diet Increasing your intake of protein is another simple way to curb cravings and keep your appetite under control. This, in turn, may support weight management and help you reduce excess body fat. A study in 20 young women found that eating a high-protein breakfast reduced hunger, increased fullness, and decreased levels of ghrelin, the hormone that stimulates hunger (10Trusted Source). Another small study showed that consuming more quality protein at meals was associated with less belly fat. This suggests that a high-protein diet could help improve body composition and increase fat loss (11Trusted Source). Meat, poultry, seafood, legumes, eggs, and dairy products are all high-protein ingredients that can help you lose arm fat fast.

🏋️‍♀️🏋️‍♀️🏋️‍♀️Exercises To Burn Arm Fat🏋️‍♀️🏋️‍♀️🏋️‍♀️

Triceps pushups

 Start in a plank position on your feet or knees. 

Place your hands directly under your chest. Turn your hands inward so your fingers form a triangle.

Slowly lower yourself to the floor, making sure to keep your body in a straight line with your core engaged.

Push back up into a plank position, squeezing through the back of your arms and midback, pulling your shoulders away from your ears.

Repeat 10–15 times. Perform 3 sets.

2. Deltoid (SIDE LATERAL) raise

  • Stand with feet hip-width apart, knees slightly bent. 

  • Learn forward 20 degrees at the waist and engage your core to prepare for the movement.

  • Hold dumbbells down beside your body, palms facing your thighs.

  • Raise your arms out to the side into a “T” position until they reach shoulder level.

  • Return to starting position and repeat 10–15 times. Perform 3 sets. 

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