How To Lose Arm Fat Without Exercise

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One of the common questions I get while I was actively involved in weight loss coaching is how to lose arm fat without exercise. For some people, there is nothing as beautiful and sexy as skinny arms. A beautiful set of arms that allows you to wear a tank top without fear or shame. Imagine yourself not having to be wearing just one particular type of dress because you’re worried about your arms.

While I’m big on body positivity and you embracing your body even as you work towards a healthier version of yourself, I’m also aware that some “problem areas” can be a real concern that can affect your self-esteem and self-confidence. So it’s okay to want to do something about your arms if you’re not comfortable with them. Your feelings are valid.

However, if you’re being honest, you will agree that in addition to arm fat you have also gained some weight in your body generally. So in other to lose arm fat without exercise or fat anywhere in the body, you need to burn the fat.

How can you burn fat in the body

By reducing the amount of food you consume so the body can use the stored fat as energy. This is essentially what we call being in a caloric deficit. As your body is utilizing the stored fat for energy, your arm fat will also be reduced gradually.

But before we get into the details of how to be in a caloric deficit,

What causes fat upper arms?

Reduction in the amount of testosterone in the body has been attributed to the development of arm fat in some women. This hormone imbalance can cause fat to be stored in the arms and around the hips.

Also as we get older in age as women, we begin to notice a change in our metabolism. Things we could get away with in our 20s become somewhat difficult to get away with because our metabolism is now slower and our level of physical activity has also probably reduced.

If you were someone who could eat a lot and not gain weight when you were younger, you begin to notice that you’re gaining weight after indulging for a little bit in your 30s or after having kids.

That being said, let’s dive into how you can lose arm fat without exercise.

Eat foods that regulate hormone imbalance

To lose arm fat without exercise, you want to ensure that you are mindful of the kinds of foods you eat. Eat fat-burning foods that help to regulate hormone imbalance such as:

Dark green leafy vegetables such as spinach, kale, pumpkin, etc




Brussel sprouts




Brown rice





Almond nuts

Cashew nuts

Flax seeds

Chia seeds


Extra virgin olive oil

Avocado oil

Coconut oil

Reduce your intake of sugar and processed foods

Processed foods are foods that have been artificially prepared. A lot of these artificial ingredients have been associated with hormone imbalance which makes it difficult to burn fat.

Processed foods are also high in added salt and sugar which is not good for your health. Sugar particularly affects the hormone called Insulin which is the hormone responsible for food metabolism. Insulin imbalance can now affect the feminine hormone called estrogen and the cycle continues.

There is nothing wrong with sugar from fruits, vegetables, good carbohydrates like beans, brown rice, oats, etc when eaten in the right portion but added sugars from processed foods can really make fat loss more challenging.

I discussed processed foods you should avoid in this detailed video.

Eat less food than you burn to lose arm fat without exercise

The quantity of the foods you eat is as important as the quality of your foods. To begin to see results, you need to eat less food than you burn per day. That’s the only way you can be in a calorie deficit.

To lose 1 pound of fat, you have to burn 3,500 calories.

This is easily achievable by burning 500 calories a day. To burn 500 calories a day, you either need to reduce the amount of food you eat by 500 calories or exercise to burn 500 calories.

Trust me, it’s way easier to reduce the amount of food you eat by 500 calories than to burn 500 calories with exercise.

A very easy way to start counting calories is to download the myfitnesspal app and when you try logging in your food, it will give you suggestions on the number of calories in that type of food.

Another beautiful advantage of myfitnesspal is that you can scan the barcode of your packaged foods and the nutritional information automatically gets saved on the app.
Just scroll down the myfitnesspal homepage to download the app on Android or iPhone.

Opt for fat burning drinks

Water is your best friend when you’re trying to lose arm fat without exercise. You want to make sure you cut out soda and other carbonated drinks including artificial fruit juices from your diet as they all contain sugar.

Aim to drink 3 liters of water per day. If you’re not a fan of water, you can add lemon and cucumber to make it more interesting.

You can also add healthy teas like green tea, ginger tea, oolong tea, etc to your daily routine. Not only do they help you reach your water goal for the day, but they also contain some components that have been associated with a faster metabolism.

Incorporate a little bit of physical activity

A lot of people think that the best way to go about losing arm fat is strictly by lifting weights but that couldn’t be further from the truth. If you are lifting weight but you’re not in a calorie deficit, you will just be toning the muscle underneath the layer of fat.

In addition to the tips above, be sure to add a little bit of physical activity such as walking, dancing, swimming, etc to your routine to help you burn more calories so you can see results on time.

There’s nothing as motivating as results on a weight loss journey.

Track your progress

I see a lot of people complain that they are not losing arm fat when in fact they are already losing inches. Before you begin your journey, take a good picture of your arms and keep taking pictures once a month to compare with your before pictures.

You can also measure the central part of your arms with a tape measure and monitor your progress fortnightly.

If you set a 3-month realistic goal to work on your body, you will be amazed at your result. The problem a lot of people have is that they set unrealistic goals and they give up too soon.

How to reduce arm fat quickly

To reduce arm fat quickly, you will have to be intentional with exercise by combining the tips I shared in this article with cardio exercises and arm-targeted exercises.

Cardio exercises help you burn calories and when you burn calories you burn fat. If you do arm exercises alone, you will only be toning the muscle underneath the fat and you won’t burn a lot of calories.

In addition to cardio exercises, you can also do highly intensive interval training especially if you are short on time to boost your metabolism and burn more calories.

You can find several structured cardio, highly intensive interval training, and arm exercises for free on youtube.

How to lose arm fat without gaining muscle

When people want to lose arm fat, they worry about not gaining muscle because “they don’t want to look masculine”. In other words not becoming bulky. A lit bit of muscle is actually very good for weight loss and weight maintenance but I understand your worry.

When doing the arm workouts use small weights. Between 2kg – 5kg is something I recommend to beginners that are worried about becoming bulky. But because you’re using smaller weights, you have to do more repetitions of the exercise to see results.

How to lose arm fat without weights

There are so many arm exercises that don’t require weights like kickboxing and other arm workouts. You will find tons of them on youtube.

However, if you’re looking for how to improvise with weights, you can fill your regular water bottle with sand and water. Make two of these to have a pair of weights so you can train both arms at the same time.


You can lose arm fat without exercise by eating foods that regulate hormone imbalance, reducing your intake of processed foods, opting for fat-burning drinks, moderate physical activity, and tracking your progress.

Reading from my blog visitors is usually the highlight of my day. Do let me know the part of this article that resonates with you in the comment section below.

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4 thoughts on “How To Lose Arm Fat Without Exercise”

  1. This is very instructional and the tips are very actionable as well. Thanks a lot, Doc. I already have my bottle filled with sand and I am glad to know I am on the right track.

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