How to Lose Arm Fat Fast

Updated on January 4, 2020

With summer fast approaching, it's time to get our bodies beach-ready! One major problem area for many woman is the dreaded unsightly arm fat.

You can achieve more toned and shapely arms, but you will have to work for it. Read on to find out what causes arm fat and more importantly, learn how to lose it.


Arm fat is much more common in woman than in men. This is simply due to the fact that men typically do more heavy lifting than women and have more developed muscle instead of fat.

If your underarms are not properly toned, you are much more likely to have extra fat and skin.

The three major causes of arm fat are:

  • Genetics—Take a look around at your next family reunion. What do your aunts' and cousins' arms look like?
  • Being overweight—Extra fat in your body must reside somewhere, and the underarm is a very common place for it to build up. You may have toned muscles underneath your fat.
  • Lack of muscle tone—If you are at a healthy weight and still have flabby arms, you are simply lacking muscle tone. Instead, your arms are comprised of fat, skin and a little muscle.

Benefits of Fat Reduction

The benefits of arm fat reduction are great. Since fat deposits are very concentrated in the under arms, by losing some of it, you'll reduce your overall body fat percentage which will help improve your overall quality of health.

The other benefit is why most of us do it: for cosmetic reasons. Larger upper arms can ruin the appearance of posture, draw attention to a larger chest and contribute to an overall appearance of being top heavy.

Ways to Reduce Arm Fat

There are three basic ways to reduce under arm fat.


If you're overweight, chances are that your arms will not be very shapely. In order to lose fat, follow a healthy balanced diet that ensures you eat low-glycemic carbohydrates balanced out with protein and lots of vegetables.

Eat healthy fats and avoid junk food and especially fast food, at all costs. If you're drinking regular soda, cut it out of your diet. You'll see really fast results by eliminating 200 calories a day just from not drinking soda any more.

You may already have nicely sculpted muscles from carrying around groceries or children all day, but if you have extra fat, they're not going to be visible!


Some people that are at a healthy weight still have lots of under arm fat. Exercise, including cardio and muscle toning exercises, will give you results that you are looking for.

Exercise is also required for individuals who are dieting to lose underarm fat as well to ensure that your skin retracts faster and your muscles remain toned.

Cosmetic Surgery

This way will cost you lots of money and will be very painful. Most surgeons won't do this procedure on overweight individuals because they know you won't achieve good results.

You would, however be an excellent candidate for elective cosmetic under arm surgery if you've just recently lost a lot of weight, say 100 or even 200 lbs.

You'll have lots of extra skin if you've just recently lost a lot of weight and plastic surgery is the easiest way to help your body's skin return to a normal appearance.

Arm Exercises

You will have to do at least several exercises to remove your under arm fat.


Whenever you want to lose any fat, you must do cardio. Otherwise, you'll just lose muscle on any weight loss program. Cardio helps you burn calories and burn fat faster.

Diet alone cannot help you lose much under arm fat, if any at all. Diet, compared with cardio and muscle toning exercises will give you the best results.

Muscle Toning Exercises

See the video below for several incredible under arm toning exercises. Doing them just three times a week will definitely show results.

For even bigger (or smaller, depending on how you look at it) results, try these exercises five times a week, but no more. Your muscles do need time to rest so the muscle fibers can regrow.

When you do toning exercises, your muscle fibers actually rip and tear. Therefore, you can overdo it when it comes to muscle toning.

Are You Happy With Your Arms?

See results

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


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    • cherihut profile image

      Cheri Hutson 

      6 years ago from Eastern Ohio

      Girly, I thought your article was informative and useful so I voted you up. One thing... since you basically said that "Cardio is a must" I would have liked to have seen just a little bit more info about "cardio." Still, great article!

    • CraftytotheCore profile image


      6 years ago

      This article is really inspiring! I was having issues with my right side recently and spent 8 days in a hospital paralyzed. I've always been a strong person and recently because of my hospitalization I noticed my arms were becoming flabby. I've always been strong because I'm a farm girl originally. Well, my grandfather taught me how to box when I was a child. Boxing does amazing for the arm flab. I've been slowly getting outside when it's not 90 degrees in the shade and trying to build up my arm strength once again.

    • profile image


      6 years ago

      Actually this isn't compeletly true cause if u exercise and follow a diet you lose fat from all of ur body so yes u lose weight from ur arms too. Also there isn't a special exercise or diet to lose fat only for a specific part of you . SO exercise more and eat less and healthier!

    • Levertis Steele profile image

      Levertis Steele 

      6 years ago from Southern Clime

      What a useful hub!

    • profile image

      Jennifer Suchey 

      7 years ago

      Great hub. By the results of the poll you posted, the vast majority of women don't like their upper arms! You got ME to read what you had to say. ;) I hate doing arm exercises, or any area specific exercises. I ride a road bike, which when done aggressively, like say when standing to climb a hill, can result in some nicely toned arms. However, for health reasons I haven't been able to ride so much, and certainly not aggressively. Hoping that will change soon.

    • FullOfLoveSites profile image


      7 years ago from United States

      Thanks for sharing your knowledge about reducing upper arm fat. I'm a little embarrassed that my upper arms wobble whenever I wave. Will try to do more workouts. Up and useful. :)

    • Carl8033 profile image

      Carl Junior 

      7 years ago

      You have made it really simple to understand how to lose arm fat. Thanks for sharing, voted up and shared it with friends.

    • profile image


      8 years ago

      please help me, how to reduce arm fat, i want clear ideas and i want extra exercising videos too. please help someone.

    • profile image


      8 years ago

      I am 13 and i weight 126 is this normal i want an easy weigh to loose weight and be healthy :]

    • profile image

      Just Chest to go! 

      8 years ago

      w0w this is helpful my chest is probably abrupted due to this underarm fat and u've simply relaxed me by this lol... i'll start right away

    • profile image


      8 years ago

      Shweeettt. I drink lotsa pop.....

    • profile image


      9 years ago

      I work in a gym and I've also found that many people think that by using heavier weights will increase the speed at which they will see results , but that simply isn't true, in fact it probably has a negative effect on losing arm fat

      fantastic information

    • profile image

      weight loss diet solution program 

      9 years ago

      Unwanted arm fat has been a problem for years among many. Thank you for providing these useful tips and info regarding treating and how to get rid of arm fat. Great hub!

    • profile image


      9 years ago

      I am so embarrased by my arms I will definitely try these workouts. Thank you! :D

    • girly_girl09 profile imageAUTHOR


      9 years ago from United States

      Anna - instead of bulking exercises, try pilates, yoga, or my new favorite - the bar method. These three forms will serve to lengthen and lean out your muscles and do not build bulk. I actually stopped my traditional gym workout (I just now do cardio and occasionally the machines for upper/inner legs and butt) I find that the rest of my body is getting leaner with these other methods, yet I'm getting stronger, too!

    • profile image


      9 years ago

      Argh. Why does everyone always assume arm fat and muscle are mutually exclusive body tissues? I have PLENTY of arm muscle. I do military push ups and I can sometimes do a chin-up or two on a good day. But unfortunately, my arms and legs are also a bit fleshy in terms of fat. I'm not a big person -- 5'2, 125 pounds. This is just how I'm built. Anyone have any ideas for just getting rid of the fat without making the muscle bigger? Eat less, I suppose....

    • profile image


      9 years ago

      what should i do that help me fast for my underarms

    • profile image

      9 years ago

      which is the link to the video? I can't find it

    • profile image


      9 years ago

      Wow this video is super helpful. I've been doing diamond pushups for ever (by ever I mean a few weeks) and I am starting to see results in toning my arms. Arms are a tough part of the body to lose fat in though. Great article.

    • profile image


      9 years ago

      Yhur A Life Saver! This Hub Has Helped Everybody I Know Out.(:

      Thx A Bunches

    • jagandelight profile image


      9 years ago from Florida

      nice video's, it came in handy because I have an issue with arm fat.

    • profile image


      9 years ago

      Thanks I'm really trying to lose weight right now so hopefully this will help me lose my arm fat then my belly fat next, this is gonna be a tough journey , but hopefully I will succeed. Thanks for your videos and helpful tips.

    • Glemoh101 profile image


      9 years ago

      Nice tips , i think exercise is the most effective way to lose under arm fat.

    • profile image

      popcorn is my name 

      9 years ago


    • girly_girl09 profile imageAUTHOR


      9 years ago from United States

      Isabella, thanks for stopping by and good luck on your venture! Looking forward to hearing your progress report!

    • profile image


      9 years ago

      I just started working out, and the arms have always been a tough area...thanks for all the tips and the video link :) i'll start these right now :D stay tuned for my progress report. I'll be back a month from now on nov. 27 :)

    • profile image

      Marianela M. 

      9 years ago


      I'll really appreciate it...=)

    • profile image


      9 years ago

      PLEAAASE DELETE MY PREVIOUS COMMENT! My friend did it as a joke...=/

    • profile image

      Marianela Martinez 

      9 years ago

      I wonder...I have lots of arm fat by family genetics, is it possible to one day loose it all or no matter how hard I work on it, my arms are still going to be fat?

    • Skin Care Beauty profile image

      Skin Care Beauty 

      10 years ago

      Lots of great info in this Hub! So often though I have read to use heavy weights even for reduction. The Firm exercise videos suggests this.

      With some experts saying use light weights and others to use heavy, I wonder if it depends on body type.

    • Jasnav profile image


      10 years ago

      At last some positive advice towards losing arm fat and finally wearing those sleeveless tops with confidence!

      Thanks for a great hub.

    • Cindy SpringClean profile image

      Cindy SpringClean 

      10 years ago from California

      Good article - this seems to be a problem spot for many. (And the comments are soooo fun to read!) Thanks!

    • Jenna Pope profile image

      Jenna Pope 

      10 years ago from Southern California

      Very informative. I'm going to try the exercises. Thanks.

    • profile image


      10 years ago

      Thanks, will definitely try this.. i'm really worried about my arm fat, i really hope to lose it soon by doing these exercises..

    • OTmommy profile image


      10 years ago from Southern USA

      Excellent tips for those women trying to reduce arm fat. "Bye-Bye" to flabby arms and "hello" to sleeveless shirts!

    • profile image


      10 years ago

      wow! this is what i've been looking for. i start now.

    • michelle.dragon99 profile image


      10 years ago

      excellent tips...i will try it..thanks:)

    • Womens Ab Workout profile image

      Womens Ab Workout 

      10 years ago

      No one likes flabby arms! Thanks for the article!

    • Staci-Barbo7 profile image


      11 years ago from North Carolina

      I just figured out two days ago that I really need this information! I can tell you from the heart - it was a mortifying self-confession!

    • Ritu Narang profile image

      Ritu Narang 

      11 years ago from New Delhi

      I like it very much..

    • lovemyself profile image


      11 years ago

      Great article !

    • dsletten profile image


      11 years ago from United States

      Great article - very informative. Arm fat seems to be the hardest fat to lose, next to belly fat! Thanks for the wonderful tips.

    • girly_girl09 profile imageAUTHOR


      11 years ago from United States

      you're welcome! :)

    • Tigermadstanley profile image

      Amanda Davey 

      11 years ago from Canterbury, Kent, UK

      Thanks for the great hub. I'm feeling quite motivated to try and do something about my arms!

    • jennifer maurer profile image

      Jennifer Maurer 

      11 years ago from Chicago, IL

      I really miss my tone arms from yesteryear. You've given some great advise here, as well as in your other hubs. I've enjoyed reading them. Now do I have the motivation to actually do this stuff....stay tuned! Thanks for a great hub!

    • billnad profile image


      11 years ago

      Great tips here. So many people are probably coming to this hub hoping for spot resuction of arm flab but in real life this is not possible with liposuction or something. I am glad to see that you included exercise including weights and cardio as many people just want to diet of the weight

    • cindyvine profile image

      Cindy Vine 

      11 years ago from Cape Town

      If you don't have wings, you'll never fly!

    • Anamika S profile image

      Anamika S Jain 

      11 years ago from Mumbai - Maharashtra, India

      Excellent Hub! I wouldn't lie. I needed this.

    • dawei888 profile image


      11 years ago

      Arm fat runs on my mom's side of the family among the women. I'm a dude and even I have it! yuck! I will forward this hub along to my mom and sister. they'll appreciate it. thanks, dawei888 :-)

    • profile image


      11 years ago

      helpful - I'll give it a try - my arm fat has been bothering me on and off the last couple years, as my weight has fluctuated through pregnancies.

    • profile image

      Ellie Perry 

      11 years ago

      Wow! Cool hub! Specially like it since my arms are pretty big! Like a truck driver, I like to say! Thanks, Ellie

    • babedoll50 profile image


      11 years ago from Alberta

      Very good hub, you probably just helped 1000s of people who were secretly wondering how to lose that fat.

    • profile image

      Feline Prophet 

      11 years ago

      Ooops did anyone see me here? :P (Fancy meeting you here Candie!!)

    • Candie V profile image

      Candie V 

      11 years ago from Whereever there's wolves!! And Bikers!! Cummon Flash, We need an adventure!

      We'll all pretend together!

    • girly_girl09 profile imageAUTHOR


      11 years ago from United States

      Thanks, guys! :) A lot of people are searching for how to lose under arm fat online (apparently...according to google lol) so I thought I'd share some tips. I used to think that heavy weights help...they really don't and will give the opposite of the results you desire. Once my trainer told me this my arms started looking a lot better! Although there is still lots of room for improvement!!! hehe

    • ripplemaker profile image

      Michelle Simtoco 

      11 years ago from Cebu, Philippines

      Hi girly_girl. excellent hub! :D Hahaha that's funny Gypsy. :-) Ok should I pretend with you?

    • Gypsy Willow profile image

      Gypsy Willow 

      11 years ago from Lake Tahoe Nevada USA , Wales UK and Taupo New Zealand

      Excellent hub I'm pretending I don't need this advice!


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