How to Lose Arm Fat

23 August 2024
Mr A. Siddiqui

Last updated on August 12, 2024

Table of Contents

Arm fat is a common concern for many individuals. Whether it’s due to ageing, genetics, or weight gain, excess fat in the arms can affect one’s confidence and overall appearance.

Here, we will explore why we get arm fat, non-surgical ways to get rid of it, and surgical options available in the UK for those seeking a more permanent solution.

Why Do We Get Arm Fat?

Several factors contribute to the accumulation of arm fat. Understanding these factors can help in developing strategies to reduce excess body fat and achieve toned arms.

Genetics: Genetics play a significant role in determining where our bodies store fat. Some people are predisposed to store more fat in specific areas, including the upper arms. This genetic predisposition can make losing arm fat more challenging for some individuals compared to others.
Age: As we age, our metabolism naturally slows down, and muscle mass decreases. This reduction in muscle mass leads to a decrease in overall body weight, making it easier to gain fat in various parts of the body, including the upper arms. Additionally, hormonal changes that occur with ageing can also contribute to the accumulation of unwanted arm fat and make it more difficult to lose weight.
Lifestyle: Lifestyle choices have a significant impact on body fat distribution. A poor diet high in processed foods and low in nutrients can lead to weight gain and excess body fat, including in the upper arms. Lack of exercise and a sedentary lifestyle further contribute to the accumulation of arm fat. Regular physical activity and a balanced diet are essential to maintaining a healthy body weight and reducing arm fat.

Ways to Get Rid of Arm Fat Without Surgery

For those wondering how to lose arm fat without going under the knife, there are several effective strategies:

Exercise

Strength Training: Incorporating exercises that target the arm muscles, such as bicep curls, tricep dips, and push-ups, can help tone and define the upper arms. Building muscle mass in the arms can help in losing arm fat by increasing overall calorie expenditure and improving body composition.
Cardio: Regular cardiovascular exercise, such as running, swimming, or cycling, helps burn calories and reduce overall body fat, including arm fat. Cardio workouts increase heart rate and metabolism, aiding in weight loss and fat reduction.
Targeted Exercises: Focused arm fat exercises like tricep kickbacks and arm circles can specifically target arm fat and help build lean body mass. While spot reduction is a myth, strengthening the arm muscles can enhance the appearance of the upper arms as overall body fat decreases.

Diet

Caloric Deficit: Consuming fewer calories than you burn is essential for weight loss. This can be achieved by monitoring your calorie intake and making healthier food choices. A caloric deficit forces the body to use stored fat for energy, aiding with losing weight and the reduction of arm fat.
Protein Intake: Eating a diet high in protein can help build muscle and promote fat loss. Include lean proteins like chicken, fish, and legumes in your meals. Protein helps in maintaining muscle mass during weight loss and keeps you feeling full, reducing overall calorie intake.
Hydration: Drinking plenty of water helps maintain metabolism and aids in weight loss. Staying hydrated is crucial for overall health and can help in reducing cravings and overeating.

Lifestyle Changes

Consistency: Sticking to a regular exercise routine and a healthy diet is crucial for long-term results. Consistency ensures that the body continues to burn calories and build muscle, aiding in the reduction of arm fat.
Progress Tracking: Keeping track of your progress through measurements or photos can help you stay motivated and make necessary adjustments to your routine. Monitoring changes in body composition rather than just weight can provide a more accurate picture of your progress in losing arm fat.

Surgery Options for Arm Fat Reduction

For those who have tried non-surgical methods without success, surgical options might be the answer to how to get rid of arm fat effectively. These procedures specifically target the subcutaneous fat in the arms, providing more definitive and visible results.

Arm Lift Procedure (Brachioplasty)

An arm lift, or brachioplasty, is a cosmetic procedure designed to improve the appearance of the upper arms by removing excess sagging skin and fat.

This procedure can be customised to meet each patient’s individual needs, depending on the amount of skin and fat to be removed. Brachioplasty effectively addresses fat storage and loose skin in the arms, providing a more toned and youthful appearance.

Mini-Arm Lift: Ideal for patients with a small amount of excess skin and fat. This body contouring procedure is perfect for those at their ideal body weight but with loose skin. It targets subcutaneous fat in the upper arms, resulting in a more refined and contoured look. The mini-arm lift involves smaller incisions and a shorter recovery time compared to a full arm lift.
Upper Arm Lift: Suitable for patients with significant weight loss. This procedure removes sagging skin and excess fat while tightening the underlying support tissue, resulting in a firmer, more shapely upper arm. This type of brachioplasty is more extensive and is ideal for individuals who have lost a substantial amount of weight and have excess skin and fat storage in their arms.

Liposuction

Liposuction is another surgical option that can help reduce arm fat. This procedure involves the removal of fat deposits through suction, resulting in a slimmer and more contoured appearance.

Liposuction specifically targets subcutaneous fat in the arms, making it an effective treatment for those looking to reduce fat storage in this area.

Procedure Details: During liposuction, small incisions are made in the arms, and a thin tube called a cannula is inserted to suction out the fat deposits. The procedure can be performed under local or general anaesthesia, depending on the amount of fat being removed and the patient’s preferences.
Recovery: Recovery from liposuction typically involves some swelling and bruising, which can last for a few weeks. Most patients can return to normal activities within a week, but strenuous activities should be avoided for a few weeks to allow for proper healing.

Consult with a Leading Plastic Surgeon at Breast & Body Clinic UK

Choosing to undergo an arm reduction procedure can be a transformative step towards achieving your desired body contours and enhancing your confidence. By understanding the different aspects of the procedure, you can make informed decisions about the best options for your unique needs.

If you’re interested in an arm reduction procedure, speak to our friendly team today and book a free consultation. At Breast & Body Clinic UK, we can help you determine the most suitable approach for your individual goals and expectations. Our experienced cosmetic surgeons will guide you through the process, ensuring you feel comfortable and confident every step of the way.

FAQs

How long does it take to see results from exercise for arm fat?

Results vary depending on the individual and their routine. Generally, noticeable changes in reducing extra arm fat can be seen within 4 to 6 weeks with consistent exercise and a healthy diet. Combining cardio, resistance training, and weight training helps lose fat and increase muscle mass, effectively reducing arm fat.

Can diet alone reduce arm fat?

While diet plays a significant role in overall weight loss, combining it with regular exercise is the most effective way to reduce arm fat and achieve a toned appearance. A balanced diet helps lose weight, but resistance training and upper body strength exercises are crucial to effectively reduce arm fat and improve muscle tone.

What is the recovery time for an arm lift surgery?

Recovery time varies, but most patients can return to normal activities within 2 to 3 weeks. Strenuous activities and heavy lifting should be avoided for at least 6 weeks post-surgery to ensure proper healing. Following your surgeon’s guidelines is essential for a smooth recovery and to achieve the best results in reducing arm fat.

Are there any risks associated with arm lift surgery?

As with any surgery, there are risks involved, including infection, scarring, and anaesthesia complications. Discuss these risks with your surgeon before proceeding to make an informed decision. Understanding the potential complications helps in preparing for the procedure and post-surgery care to effectively reduce arm fat.

Can arm fat return after surgery?

Maintaining a healthy lifestyle with regular exercise and a balanced diet is crucial to prevent the return of arm fat after surgery. Engaging in regular weight training and resistance exercises helps maintain muscle mass and upper body strength, preventing the body from storing extra fat in the arms.

The information on the website is for general guidance only and cannot be used as a basis to make a surgical decision, an initial consultation with our doctor is required to help patients make an informed decision before proceeding with any surgical procedure. Any surgical or invasive procedure carries risks. Before proceeding, you should seek the opinion of an appropriately qualified health practitioner

About The Author

Mr A. Siddiqui

Mr Siddiqui is a Consultant Plastic and Cosmetic Surgeon, based at The Countess of Chester Hospital in the Department of Plastic and Reconstructive Surgery. He trained extensively in plastic surgery before becoming a Consultant in the NHS and developing a private practice in Manchester and other areas of the Northwest. He is considered to be one of the top 10 cosmetic surgeons in Manchester.

Why Do We Get Arm Fat?