Read on to know about 9 ways in which you can get rid of the flabby arms!
We all have specific areas in our body where the fat tends to build-up. Some people tend to put on weight easily in the tummy area, others on thighs, face, and even arms. Here are some easy tips for you to get rid of the arm flab and lose weight.
Focus on weight loss
Instead of focusing on just one area of the body to lose weight, you must plan your daily activities in a way that you end up losing overall body weight.
Building muscle mass and increasing strength can help to reduce the fat deposit in arms and tone them. You can also engage in overhead triceps extension, biceps curls, and overhead presses to boost strengthening of the arm muscles and build-up of muscle mass in this area.
Eating ample fiber in the diet can help to lose the overall body weight as fibrous foods are digested slowly in our body. So, include plenty of fruits, vegetables, whole grains, and legumes in your diet.
Eating slightly higher quantity of protein than the required dietary intake can help to lose body weight and fat mass. This is because proteins are helpful to decrease appetite and give a feeling of fullness. So, eating high-protein foods such as nuts, seeds, legumes, meats, poultry, seafood, and dairy is beneficial to reduce arm fat.
This exercise elevates heart rate and results in the burning of more calories, which can help to burn-up the fat deposits in the arm area. So, engage in biking, jogging, swimming, rowing, dancing, jumping, and other activities to meet your daily cardio goals.
Avoid refined carbs
Refined carbs are high in calories and depleted in fiber and vital vitamins and minerals, which makes it an unhealthy food as eating them is associated with increased body fat. You must instead eat healthy whole grain foods such as oats, quinoa, barley, buckwheat, spelt, and sorghum.
Apart from being physically active, try to maintain a regular sleep schedule and sleep for 6 to 8 hours every day as being sleepless is associated with an increased appetite and slower weight loss, which may prevent burning of arm fat.
Drink plenty of water as it is associated with the feeling of fullness and reduced appetite. Water has also been found to increase the metabolic rate, but it is important to choose low or no-calorie beverages only to hydrate your body.
Body weight exercises
You can also engage in body weight exercises to tone your arm muscles, build-up muscle mass, and enhance muscular strength.