It’s easy to feel defeated when you look in the mirror and spot unsightly arm fat. Exercise and dieting can take a long time to work and may also cause frustration and misery. However, there are some easy and simple adjustments you can make to your weekly routine to help you say goodbye to arm fat in a week. Ready to find out how? Let’s go!
Take leisurely walks in the sunlight. Taking regular walks during the daylight hours helps keep your metabolism active and thus lose the arm fat faster! Make sure to take a leisurely stroll for at least 30 minutes every day while avoiding sunburns. Additionally, the natural vitamin D from the sun can make your skin firmer.
Do strength training exercises. Creatine, an amino acid found naturally in muscles, helps build muscle and increases energy and metabolism. Arm curls and tricep kickbacks help in strengthening arms and thus lose arm fat. Do at least three sets of 10 reps each. It is alright if you don’t have any weights. Simply do these exercises with just your body weight.
But sweating in the gym alone won’t help you say farewell to arm fat. You need to be consistent with diet and make sure you are eating the right food. Increase intake of vegetables and lean protein such as poultry. Avoid processed foods and sugary drinks as much as possible. Drink warm water and green tea to increase metabolism.
Set small expectations for yourself and break it into achievable goals. This will help you stay consistent even when motivation and inner strengths get low. Keeping a record of what you eat and the exercise you do is also helpful in maintaining consistency. You can easily review it to make any necessary alterations.
Change your breakfast routine. Having a healthy breakfast is one of the most important pillars to say goodbye to arm fat. Add oats, blender shake, yogurt, eggs, etc. to your breakfast plate as a regular part of your morning routine. They contain protein which helps in muscle building and thereby, helps you lose your arm fat.
Incorporate necessary supplements into your diet. Lack of essential vitamins and minerals can also lead to loss of energy and cause your body to store arm fat. Taking a daily multivitamin supplement helps you meet the required nutrition in your diet.
Finally, set achievable targets. Helpful milestones towards achieving your desired goals are necessary to stay motivated along the journey. When you reach any of the pre-defined milestones during your weight loss journey, reward yourself. That will give you the motivation and confidence you need to continue the journey.
Make adjustments to your daily routines. Some behaviours that you practice daily can help you reduce arm fat fast. Consider trading your sugar-filled coffee for a cup of herbal tea. Relax for a few minutes in the morning and at night to reduce stress levels before going to bed. Try taking a hot and cold shower every morning to increase blood circulation.
Increase the level of intensity of your exercise routine. Research shows that high-intensity interval training (HIIT) is the most effective way to burn fat and tone up your arms. Push yourself hard for 30 seconds and then rest for 30 seconds. Try raising the weights on your arms with HIIT for the best results.
Be mindful of how you eat. Emotional triggers can lead you to eat more. Try to be mindful of why, what, where, and how much you’re eating. This will help you monitor how much food you’re consuming and make intentional food choices that reduce arm fat.
Make necessary adjustments to your sleeping routine. Sleeping for at least seven hours helps you regulate hormones and allow your body to recover. If your body isn’t sleeping enough, it will put your body into an energy-conserving mode, which means you won’t be able to get rid of arm fat efficiently.
Extend your exercise session with some light yoga. Yoga is one of the best exercises for the entire body. Use it to target your arms specifically and reduce the fat from there. Downward Dog, Half-Moon, and Warrior pose are some of the best postures for arm fat loss.
Limit your consumption of carbohydrates. Carbohydrates are essential for energy but can be stored as fat if consumed in excess. Stick to low-carb diets such as Ketogenic diet and Atkins diet. This triggers your body to burn your stored fat for sustenance.
Substitute your snacks with healthy fats and proteins. Eating healthy fat is important for maintaining muscle and losing arm fat. Some great sources are nuts, seeds, avocados, and fish. Replace your soda and chips cravings with these snacks for predictable results.
Increase water intake. Drinking more water helps flush out toxins and keep your body hydrated. This helps boost metabolism, which in turn helps reduce fats in arms. Water also helps fight cravings, so try drinking a lot of it if you’re feeling the snack bug.
Go for organic food. As much as possible, go for organic fruits and vegetables, because they do not contain preservatives and hormones. Eating organic food keeps your body healthy and fat-free, so say goodbye to arm fat within a week!
Take natural supplements to tap into the power of herbs and traditional plants. Natural supplements are rich in vitamins and minerals that help reduce arm fat. Some great natural supplements are green tea extract, caffeine, yerba mate leaves, guarana, and bitter orange.
If you follow all these steps, you will see real and tangible results in a week. Give yourself a pat on the back as you gradually become fitter and healthy! Small changes make a big difference; you just need to be consistent. So, what are you waiting for? Start saying goodbye to arm fat with these simple adjustments today!