Free Shipping | Certified Aussie Doctors | 100 % online
Man holding dumbells

How To Get Rid Of Arm Fat

By Mosh
Start Losing Weight
5 min read
Reviewed by:

You’re trying to get rid of arm fat, but you don’t know where to start. You’ve tried searching ‘How to get rid of arm fat?’ and other related questions online, but you’re left searching through thousands of questionable results. It doesn’t have to be complicated when you want to lose weight or get rid of arm fat.

At our online health platform, Mosh connects with a network of health practitioners who can help you understand how to lose weight and get rid of arm fat, all from the convenience of your home. Our Mosh practitioners take the time to carefully listen to your health concerns and provide evidence-based recommendations tailored to your needs to achieve your desired results.

Want to Lose Weight?

  • Personalised Treatment
  • Australian Health Practitioners
  • 50,000+ Customers
take the quiz

What causes arm fat?

Arm fat is caused by accumulating body fat in the upper arms and forearms, which makes your arms appear thick–and, in some cases, appear as ‘bat wings’ on the underside of your upper arm. This is caused by the excessive accumulation of body fat, which is distributed to different body parts, including your arms, depending on different determinant factors such as age, gender, and genetics.[1] 

There is no one cause for arm fat. Sometimes it can be a combination of factors or an extreme case of one. Either way, you’re looking for a solution to your arm fat and trying to understand how to get rid of arm fat. The short answer is that there is no one-size-fits-all solution to getting rid of arm fat. It is essential to recognise that every person’s body is unique and demands a personalised approach.

With Mosh, our AHPRA-registered practitioners are dedicated to helping you understand how to get rid of arm fat and other health concerns. We strive to guide you to your goals through quality products and services that will help you develop long-term habits and maintain a healthy lifestyle. 

When learning how to get rid of arm fat, you could be recommended to make overall lifestyle changes to address your health issues. These may include changes to your food and diet, exercise routine, or even how you perceive your body. If necessary, Mosh can offer medical treatments and products like our tailor-fit weight loss program or meal replacement shakes.

Can dieting help get rid of arm fat quickly?

When it comes to learning how to get rid of arm fat through dieting, it’s important to note that dieting results in fat and weight loss over the entire body. While it can help get rid of arm fat, it doesn’t specifically target a specific body part.

There’s no definite timeline for dieting to produce results, as people have different circumstances influencing how their bodies respond to a change in eating habits. It may take some people a long time to lose weight, while others may shed kilos faster.  As a general guideline for safe and sustainable weight loss, losing 0.5 to 1 kg per week is recommended.[2]

For a healthy diet, you can gradually eliminate unhealthy foods and drinks from your meals and develop nutritious eating habits such as: 

  • eating more vegetables, nuts, lean meats, and seafood; 
  • drinking plenty of water;
  • drinking less alcohol and smoking less;
  • replacing unhealthy snacks with healthier alternatives; and 
  • counting your calories and macronutrients. 

Dieting, while effective, is only one piece of the puzzle for weight loss. Instead of only worrying about ‘How many calories should I eat to lose weight?’, we also encourage you to find ways to incorporate more physical activity into your daily routine.

Whenever you’re considering picking up a new fitness routine or changing your diet, consult a doctor to maximise the benefits of these lifestyle changes while minimising your risk for injury. Rather than obsessing about how to get rid of arm fat or  how to lose weight fast, develop long-term habits for a healthy and sustainable lifestyle. 

What are the best exercises for back and arm fat?

A weight loss journey varies significantly for each person, so we encourage you to speak to your doctor about your health concerns before determining the best workouts for back and arm fat. Since everyone has different bodies, genetics, lifestyles, and dietary options, some exercises may be more effective than others.

Even though you may not lose arm fat when you exercise, you can build muscles and tone your arms through proper and consistent exercise. Exercises that trigger muscle hypertrophy in your triceps, biceps, and forearms, among others, are ideal for promoting muscle growth in your arms and toning them.[3]

In general, these exercises are recommended to help you lose overall weight while promoting muscle growth include:

  • rowing or swimming;
  • pilates or yoga; 
  • resistance or strength training; and
  • active sports, such as basketball or lacrosse.

You can also incorporate more physical activity into your daily routine by taking the stairs instead of the lift, sitting less often, or walking instead of taking a taxi.

Instead of just searching about ‘How much weight can I lose in a week?’ or how to exercise to lose weight online, speak to a Mosh health practitioner today. 

Real People. Real Results

Angela beforeAngela after
Angela, 37WA
Program typeWeight loss medication
Weight Lost10kg
Results shown5 weeks
Joshua beforeJoshua after
Joshua, 43TAS
Program typeWeight loss medication
Weight Lost10kg
Results shown4 weeks
David beforeDavid after
David, 38NSW
Program typeWeight loss medication
Weight Lost13kg
Results shown5 weeks
Sallie beforeSallie after
Sallie, 48QLD
Program typeWeight loss medication
Weight Lost5kg
Results shown10 weeks


Weight loss

Want to see how Mosh can help you?

3 References

Table of contents