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Why are my arms so fat compared to the rest of my body? 2 best ways to defeat it

Why Are My Arms So Fat Compared To The Rest Of My Body? 2 Best Ways To Defeat It

If there is a word to describe arm fat, it would be stubborn. No matter how much you control your diet or work out, arm fat still seems to stay. If you are wonder why are my arms so fat compared to the rest of my body, this article is for you. Follow BestLifeTips to find out the answer.

Are you having trouble in losing fat on your upper arms? You are wondering why are my arms so fat compared to the rest of my body? Don’t miss this article. BestLifeTips will share with you the causes and how to get rid of the fat in your arms.

Why are my arms so fat compared to the rest of my body?

Why are my arms so fat compared to the rest of my body

Source: Femina

Women are more likely to store fat on their upper arms (and their hips and thighs) than men. There are a few reasons for it.

Why are my upper arms so fat?

  • Eating too much sugar and refined grains

Your arms gain weight from eating too much sugar and refined grains. Food like candy, baked goods, white bread, white pasta, and soda makes your body easily surpass your calorie needs.

High-sugar consumption habit leads to increased levels of insulin. If your insulin level is high, your body will store calories as fat, rather than using fat for energy. You’ll see weight gain in your arms, hips, thighs and other areas of your body too.

  • Low testosterone level

Testosterone is a male sex hormone, but women do have them as well. Testosterone supports sex drive, the body’s ability to build muscle and energy.

If testosterone level drops, your body tends to store fat and resist the need to build up muscle. The excess fat may show in your arms.

Stress, a poor diet, unhealthy lifestyle, and lack of sleep are some factors that can cause your testosterone levels to plummet.

Fat on upper arms thyroid

Our body can be put into fat since there is an imbalance between the hormone DHEA and the thyroid gland. The leading cause of this imbalance is the imbalance between the hormone thyroid hormone and the hormone DHEA.

When there is a significant imbalance in our body, the thyroid gland will put all the DHEA that it has in the fat. That’s one of the reason why women are overweight.

The thyroid gland cannot produce as much thyroid hormone as it should because of the hypothyroidism, hyperthyroidism, or under-active thyroid.

Why can I not lose weight in my arms?

Sometimes, you cannot lose weight in your arms no matter how hard you work out. Here are the reasons:

  • Your workouts focus on only one area on your body

You cannot gain the result you want if you only focus on losing weight only in one area on your body. Exercising your arms will build muscle, but it can remain hidden under fat.

  • Stress and frazzle

Stress can prevent your weight loss, even when you eating and exercising right. When you are stressed and frazzled, your body pumps out the hormone cortisol. This makes your appetite increase and encourages the storage of fat in places like hips, thighs, and upper arms.

It also reduces your testosterone level so that it may become harder for your body to build muscle.

  • You don’t work out regularly

If you work your arms only once or twice a week, it won’t work effectively. You should aim for working out every day to get the best result.

How to reduce the fat in my arm?

How to reduce the fat in my arm

Stubborn arm fat is very hard to get rid of. It’s very important for you to combine having a healthy and suitable diet with working out.


  • Keep count

First thing first, try to reduce arm fat by watching the amount of calories you consume. A person needs to burn about 3,500 calories to burn a pound of fat, according to the studies.

You can try to cut down about 500 calories from your daily diet for a week. Write down everything you eat and their calories content to keep tract on your consumption.

  • Eat no sugar

We all know that high sugar content food is bad for our health. Sugar on its own is not bad, but you have to cut down food with excessive sugar content in order to lose arm fat. To reduce arm fat, change your daily diet to cut back on added sugar.

  • Never skip breakfast

Skipping breakfast is the worst thing to lose weight. Start a day with a healthy breakfast instead of skipping it. It can lead you to overindulge in food through the day.

  • Add protein to your diet

Including more protein in your diet will help you lose arm fat. Protein helps you build more muscle and helps boost your metabolism, which helps you burn more calories.

Adding protein to your diet will also help you feel full for a long time, and you’re not likely to cave in to hunger pangs between meal.


  • Weight lifting

How to reduce the fat in my arm

You need a standard pair of weights, or you can use a bottle of water instead.

Stand with your feet shoulder-width apart, hold the weight with both hands and lift it above your head. Your arm should be straight. Then slowly lower the weight behind your back. Stay like that for a couple of seconds. Lift the weight above your head again.

Do 3 sets of 20 reps each. Rest for a minute between each set. Keep your arms as close to your ears as possible while doing this exercise.

  • Tricep dips

How to reduce the fat in my arm

Find a suitable chair or bench for this exercise. They have to be at least 2 feet higher than the ground.

Sit at the edge of the chair, place your arms behind you or at the edge of the seat. The distance between your arms is shoulder-width apart.

Sit at the very edge of the seat, with your legs stretched out in front of you, and your back in an upright position. Bend your elbows to a 90-degree angle, slowly lower your lower body off the seat and towards the ground. Stay in this pose for a few seconds, regulate your breathing.

Straighten your arms and push your body up again. Do 3 sets of 20 reps daily for effective result.

  • Push ups

How to reduce the fat in my arm

Spread out a yoga mat and lie down on your stomach. Rest your hands on the floor with your palms facing downwards. Lift your body up with hands resting firmly on the ground. Lower your body down again slowly till your chest almost touches the ground.

Breathe in on your way down and exhale when you raise your body up. Do 3 reps of 10 sets daily.

  • Side plank with dumbbell raises
How to reduce the fat in my arm


Rest on your elbow, in the side plank position. Your elbow should be below your shoulder and your feet should be one on top of the other. Grab the dumbbell in your other hand.

Raise your hips off the mat slowly in a such way that there is a straight line formed from your shoulders to your ankles. Extend the hand holding the dumbbell above your shoulder. Then lower your arm again and rest it in front of your body.

Breathe in when you lift your arm above and exhale when you bring it down again.

Repeat this exercise at least 10 times and then switch side.

  • Scissors
How to reduce the fat in my arm


Spread the yoga mat and stand with your legs apart. Start with your arm straight towards your sides. Bring your arms towards the front of your body and cross them over to each other. Then return to the starting position.

Repeat this movement for about 20 minutes every day for best result.

See more:

Arm fat is very stubborn and harder to get rid of than other areas of our body. You need to have a healthy and suitable diet as well as working out plan to lose weight and arm fat. Here is all about the answer to the question “Why are my arms so fat compared to the rest of my body?” that BestLifeTips want to share with you.