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How To Lose Arm Fat

By Mosh
Start Losing Weight
5 min read
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Key Takeaways

While there’s no evidence to suggest that you can lose fat in any specific body part, you can focus on losing weight overall by exercising regularly and eating a healthy diet. Get proper guidance from a doctor to lose weight sustainably and address all your concerns about arm fat.

You’ve tried everything to lose arm fat but nothing seems to work, and it feels like your body is against you. You know that feeling when you look in the mirror, and you want to make significant changes to your life but don’t know where to start.

With Mosh, our health platform connects you with doctors who can help you understand how you get arm fat, how to lose arm fat, and how to achieve the body that you deserve. After reviewing your condition, your Mosh doctor may recommend over-the-counter, medical, or coaching solutions if suitable for your particular situation.

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What is arm fat?

Body fat can be distributed to different body parts, including your arms, depending on different determinant factors such as age, gender, genetics, and lifestyle.[1] Arm fat is the result of body fat accumulating in your upper arms and forearms which can make your arm appear thicker.

Let wanting to lose arm fat be your first step in losing weight and achieving your goals.

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

How hard is it to lose arm fat?

Although it is not particularly difficult to lose body fat and weight through proper exercise and diet, there’s no evidence to indicate targeted fat loss.[2] Instead, it is recommended to focus on overall weight loss through aerobic exercises.[3] It can be challenging to stick to a weight loss routine, so it’s important to break up your overall goal into smaller, achievable steps. 

These small steps can be in the form of spotting unhealthy lifestyle habits in your diet and physical activity. It may be tough to let go of your eating habits, especially when it comes to tasty junk foods and sugary drinks. Start by gradually eliminating unhealthy foods and drinks from your diet and adopting healthy 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. 

Adopting healthy eating habits is only one piece of the puzzle for weight loss. Instead of worrying about how many calories for weight loss, it’s recommended to also incorporate more physical activity into your daily routine or most days of your week. 

Whether you’re considering picking up a new fitness routine or adopting a different diet, we encourage you to speak to your doctor or dietitian about your concerns and the goals you want to achieve. This is so you can maximise the effectiveness and benefits of these lifestyle changes while minimising your risk for injury. 

With Mosh, our online health platform makes it convenient to connect with an AHPRA-registered doctor who can help you understand how to lose arm fat and develop long-term habits to help you lose weight and maintain a healthy lifestyle. 

You could be recommended to make certain dietary or lifestyle changes to improve your health and tackle your main issue of belly fat. If necessary, they can even create a tailor-made weight loss program for you.

Is it possible to lose arm fat without exercise?

While it is possible to shed some kilos without exercise and solely using diets, it is not recommended to rely on fad diets to lose weight long-term.[4] You could certainly lose weight without exercising using only a diet in the short term, but once you stop the diet, you’d most likely return to your previous weight. When it comes to learning how to lose arm fat and maintain your new weight long-term, it’s recommended to make small yet significant changes to both your diet and physical activity.

Some fad diets may claim that you can lose significant weight just by simply taking certain supplements or adopting diets such as intermittent fasting, but these types of diets may have adverse effects on your body. Intermittent fasting isn’t recommended for the elderly, children, those with chronic diseases, and pregnant or lactating women, among others.[5]

Instead of trying to understand how to lose arm fat, you should learn about how to lose weight in a healthy and sustainable manner.

If you’re unsure about anything at all, Mosh offers medical consultations so that you can easily and quickly talk to a doctor about your health concerns. Our doctors will be there every step of the way to support you and get you feeling confident about your body. If necessary, our doctors may even suggest treatment plans that will help you achieve your desired result. 

We will never force you to undergo any treatment plan or medication that you don’t feel comfortable with. After all, at Mosh, we want to bring you quality service that serves you for the unique person you are.

How quickly can I lose arm fat through exercise?

There’s no definite timeline for how quickly you can lose arm fat through exercise since each person has different and unique circumstances that can affect how their bodies respond to specific diets and exercises. Some people might lose weight quickly, for others, they may take significantly longer to see any results. In general, losing weight at a rate of 0.5 to 1 kg per week is recommended to maintain healthy weight loss.[6]

Healthy weight loss varies greatly for each person, so we encourage you to speak to your doctor about your health concerns before engaging in any sort of weight loss, rather than searching for how to lose arm fat quickly or how much weight can I lose in a week

Since everyone has different bodies, genetics, lifestyles, and dietary options, the effectiveness of certain exercises can vary for each person. In general, exercises that are recommended to help you lose overall weight include:

  • Walking, jogging, and running
  • Cycling, rowing, and swimming
  • Pilates or yoga
  • Resistance or strength training
  • Active sports, such as football or lacrosse

You could also add more physical activities into your daily routine through simple changes like taking the stairs instead of the lift, sitting less often, or walking instead of taking a ride for short-distance trips.

While certain exercises may not cause you to lose arm fat, they can promote muscle growth and help tone your arm. 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.[7]

There is no one-size-fits-all solution in addressing your concern about how to lose arm fat. Each person’s body demands a unique and personalised approach to resolving their health concerns.

Instead of just searching for how to exercise to lose weight online, speak to a Mosh doctor today.

Flex your confidence with Mosh

The key to making a difference in the appearance of your arms is consistency.‌‌

At Mosh, we are committed to bringing you consistent quality service through our subscription service to help you build healthy, long-term, and sustainable habits that will help you achieve your desired goals. 

If you have more questions concerning how to lose arm fat, such as ‘How to lose fat?’ or ‘How to lose face fat?’, you can bring these up to your Mosh doctor, and they’ll guide you with tailored recommendations as opposed to a one-size-fits-all solution.

Take the first step to confidence with Mosh by your side. 

Talk to us today.


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