You may be able to reduce arm fat by focusing on overall weight loss and doing cardio exercises.

Trying to shed body fat may be challenging, especially if it’s concentrated in one area of your body.

You can’t target one specific body part for fat loss, which is known as spot reduction.

However, several methods that may help you lose overall body fat could also help trim arm fat. And some exercises could help improve your body composition by increasing the strength, size, and shape of your arm muscles.

Here are nine ways to help decrease arm fat and promote overall weight loss.

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1. Focus on overall weight loss

Spot reduction is a technique for burning fat in a specific part of the body, such as the arms. Although it’s advertised in the fitness industry, most studies have found it to be ineffective.

Limited research has examined the effects of spot reduction on the arms specifically, but some older studies exist.

For instance, a 2007 study of 104 people showed that completing a 12-week resistance training program using only the nondominant arm increased overall fat loss but had little impact on the specific area being exercised.

Similarly, a small 2013 study over 12 weeks found that resistance training focusing on one leg effectively decreased overall body fat but did not reduce body fat in the leg being trained.

Therefore, it’s best to focus on overall weight loss and using exercises to build muscle.

2. Start lifting weights

Resistance training involves working against a force to build muscle mass and increase strength. Lifting weights is a common example.

Weightlifting may not cause fat loss in your arms specifically.

However, a 2021 review of 58 studies found that resistance training could help reduce body fat mass, body fat percentage, and visceral fat. This could help your arms look slimmer and more toned.

Some upper-body weightlifting exercises that could help you build muscle include:

• biceps curls
• triceps extensions
• overhead presses
• upright rows
• bench press

Learn more about arm-toning weightlifting exercises.

3. Increase your fiber intake

Adding a few additional servings of fiber to your diet can jumpstart weight loss and help you lose excess body fat.

According to a 2022 review, fiber could help promote weight loss by:

• increasing the amount of time it takes to empty your stomach
• promoting feelings of fullness for longer
• reducing hunger

Fruits, vegetables, whole grains, nuts, seeds, and legumes are some examples of nutritious, high fiber foods that can be enjoyed as part of a balanced diet.

Learn more about fiber for weight loss.

4. Add protein to your diet

Increasing your protein intake is another way to help curb cravings and keep your appetite under control.

Some research suggests that eating a high protein diet could help burn body fat and preserve muscle mass, which could help change body composition.

A high protein diet could also help promote weight loss by:

• increasing feelings of fullness
• decreasing levels of ghrelin, the hormone that stimulates hunger
• preventing weight gain after weight loss

Meat, poultry, seafood, legumes, eggs, and dairy products are all high protein foods that may help you lose arm fat fast.

Learn more about a high protein diet plan to help you lose weight.

5. Do more cardio

Cardio is a type of exercise that focuses on elevating your heart rate to burn calories. When trying to lose fat, including cardio in your exercise routine is essential.

A 2022 study in 160 adults with obesity found that a combination of cardio, resistance training, and a well-balanced diet was more effective at burning visceral and subcutaneous fat than resistance training or dieting alone.

The authors of a 2023 review suggest that cardio alone may also help preserve muscle during fat loss, but it’s best to combine it with resistance training for best results.

The Physical Activity Guidelines for Americans recommends doing at least 150 to 300 minutes of moderate intensity exercise weekly or 75 to 150 minutes of high intensity aerobic exercise.

This may include activities like:

• jogging
• biking
• rowing
• swimming
• jumping rope
• walking
• dancing

Learn more about cardio and weight loss.

6. Cut down on refined carbs

Refined carbs are carbohydrates that have undergone processing, resulting in a final product that is lower in several key vitamins and minerals.

Typically, refined carbs are high in calories. They may also cause spikes in blood glucose and insulin levels, which are associated with increased hunger and fat gain.

On the other hand, whole grains are higher in fiber, which could help you manage your weight. A 2023 study in 69,246 people found that consuming whole grains was associated with less weight gain after 4 years than refined carbs.

Pasta, white bread, breakfast cereals, and other prepackaged ingredients are examples of refined carbs that often lack nutrients.

Instead, select whole grain foods like quinoa, buckwheat, barley, oats, and sorghum.

Learn more about carbs for weight loss.

7. Set a sleep schedule

Getting enough sleep each night is another key factor in losing arm fat.

Several studies have found that lower sleep quality, duration, and onset are associated with increased body weight and total fat mass.

Sleep also plays a role in regulating appetite hormones and may also enhance weight loss.

The National Heart, Lung, and Blood Institute recommends getting 7 to 9 hours of quality sleep each night.

Some tips to help you sleep better include:

• setting a regular sleep schedule by going to bed at the same time throughout the week
• avoiding distractions before bed
• minimizing exposure to stimulants like nicotine and caffeine

Learn more about sleep and weight loss.

8. Stay hydrated

Drinking plenty of water each day is touted as an effective weight loss remedy because it may help promote feelings of fullness and decrease the total number of calories you consume.

However, the research is mixed.

A 2019 review found that increasing daily water intake, drinking water before meals, and replacing sugary beverages with water helped decrease body weight by an average of 5.15% after 12 weeks or more. The most effective water-based weight loss remedy was replacing sugary beverages with water.

A 2024 review found that drinking more water had no effect on body fat, but replacing sugary beverages with water had an overall effect on weight loss.

As such, it’s important to select water or other unsweetened beverages instead of sugar-sweetened drinks like soda or juice.

Learn more about drinking water for weight loss.

9. Do bodyweight exercises

If you don’t have access to a gym or are running short on time, doing bodyweight exercises could help enhance muscle tone in your arms and keep them looking slim.

Bodyweight exercises involve using your body as a form of resistance to build up muscle mass and strength.

A 2018 study in 88 people ages 70 years and older found that bodyweight exercises helped improve strength, mobility, and body fat distribution.

Exercises like triceps dips, planks, and pushups may help build muscle strength and tone your arms.

Discover eight weight-free bodyweight exercises to tone your arms.

Frequently asked questions

Which exercise burns the most arm fat?

No single exercise is the most effective for burning arm fat. A combination of eating a well-balanced diet, being in a calorie deficit, exercising regularly, and getting good sleep could help you lose overall body fat, including arm fat.

Can flabby arms really be toned?

Losing overall body fat and doing exercises to strengthen your arms could help you tone flabby arms.

The bottom line

Although research shows that spot reduction is ineffective, several strategies may help you lose arm fat.

Exercising regularly, eating a well-balanced diet, and getting enough sleep are key for regulating body composition.

Consider speaking with a healthcare professional if you’re unsure about where to begin for losing arm fat. They may recommend a personal trainer or registered dietitian to get you started on your journey.