How to lose arm and belly fat in 2 weeks

Whenever you put on your fave sleeveless top, chances are your eyes immediately zero in on your arms. If you see any sign of flab, you may rush to cover it up with a cardigan or change clothes entirely. You may also go online to look up how to lose arm fat, fast. Rest assured, it's not just you. This small part of the body is a sore spot for many women.

In fact, almost 25,000 women got upper arm lifts to reduce drooping skin and tighten the underlying tissue to give their arms more definition in 2016, which is an increase of 4,959 percent since 2000, per the American Society of Plastic Surgeons.

Women may be more likely to carry arm fat because they do not burn as many calories as men do on average, says Dana Ellis Hunnes, PhD, a senior dietitian at UCLA Medical Center. “Also, women’s hormones tend to place fat less in visceral areas like around organs and more on areas like the arms and legs,” she adds.

While this sounds bad, women do need a certain amount of fat to be healthy—actually a minimum of 12 percent of their total weight should come from essential fat, which is found in your heart, lungs, liver, kidneys, intestines, muscles, and tissues of the central nervous system, according to the National Academy of Sports Medicine.

“Body fat is structurally important,” explains Stefanie Mendez, RD, the co-founder of Matriarch, a women's fitness and nutrition service. “It cushions our organs and insulates our body for temperature control and is also our body’s source of energy reserves. Beyond that, fat is needed for the production of hormones and reproductive functions.” And that fat can show up in your thighs, belly, and, upper arms.

The bottom line: Arm fat is totally natural, so try not to stress about it.

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How long does it take to lose arm fat?

This is hard to predict, as fat loss and weight loss are never linear, as much as we would like them to be, says Hunnes. “You must burn more calories than you consume to lose fat, and it is always recommended to use arm muscles for muscle toning and building to increase metabolic rate to take the place of fat loss. A pound of muscle burns 10 times as many calories as a pound of fat,” she explains.

And remember that everyone’s fitness journey is different, so be patient with yourself. Losing arm fat could take some time depending on your current activity level, diet, and genetics. Other factors like hormones, sleep, and stress also matter. “Insufficient sleep makes it harder to lose weight,” says Hunnes.

How can I lose arm fat fast?

The reality is there is nothing you can do about your hormones or DNA, and spot reduction just flat-out does not work, Mendez says. Instead of stressing out about arm fat, focus on living a healthy, well-fueled, and physically active lifestyle. By doing that, you will see far greater results in the arm department.

Through a combination of balanced eating (hit all three macros at every meal!) and doing a combination of high-intensity interval cardio and strength training, you will naturally shed fat all over, including around your arms, explains Lauren Williams, CPT, a trainer at PROJECT Equinox.

You will also build muscle to fill out your arms and firm them up. “Generally, when people are complaining about underarm jiggle, they are usually referring to the area that is governed by the tricep,” says Williams. “If the jiggle or looseness in that part of your arm is due to a lack of muscle, then strengthening and building muscle in your tricep will also create some change in the aesthetic of that area.” She recommends performing tricep push-ups, extensions, and dips to home in on that area and add some muscular definition.

The good news is if you're not a fan of working out, you can still lose arm fat. “If you have a calorie deficit and are losing fat everywhere, some of that will be in the arms," says Hunnes, but exercise makes a calorie deficit easier to achieve.

8 ways to lose arm fat

Here are some things you can do that may help reduce arm fat.

1. Load up on fiber

Adding more fiber to your diet can help you feel and stay full longer, which means less snacking during the day. This may help lower the total number of calories you consume in a day and help you lose weight. A great way to get more fiber is by incorporating chia seeds, which are packed with fiber and omega-3 fatty acids, says Hunnes.

2. Hydrate, hydrate, and hydrate

Make it a point to stay hydrated throughout the day. There is moderate evidence supporting that upping your water intake in general, substituting high-calorie beverages with water, and drinking some before a meal can lead to weight loss. Also, water assists in a variety of key bodily functions, including digestion, according to Harvard Health.

3. Make plant-based foods a big part of your meals

A diet full of fresh fruits, vegetables, and hearty whole grains is lower in calories, which can ultimately help you lose weight overall, says Hunnes.

4. Cut out the sweet drinks

ICYMI, sugary drinks only add more calories and not much else, says Hunnes. They'll make sticking to a calorie deficit harder. So swap them for fruit-infused water instead or maybe try one less pump of flavoring in your afternoon Starbucks.

5. Exercise

You already know exercise is an effective way to lose weight and fat, but research also backs this up. Go for a walk, hit the running trails, or sign up for a new fitness class with a friend. Whatever form of physical activity you choose, commit to something you enjoy because the more fun you have doing it, the more likely you are to repeat it day after day and lose weight (and arm fat!).

6. Get plenty of sleep

Getting an adequate amount of sleep is important, but if you want to drop pounds and burn fat, you should also pay attention to the quality of your sleep because both are linked to weight and fat loss, per a 2021 study. On top of snoozing for at least seven hours, you should also aim for a consistent bedtime every night and deep, uninterrupted slumber, according to research.

7. De-stress regularly

A 2014 study found that stress is positively associated with weight gain, highlighting why you need to reduce stress if you want to shed weight and arm fat. Find something that works for you, whether it is meditating every morning before you start your day, silencing all phone notifications for some quiet time, or spending time in nature.

8. Try lifting weights

Besides exercising, Hunnes recommends toning your arms with some weights. Don't worry if you're a newbie to strength training. The weights you use do not have to be super heavy—a simple five-pound set will do, even less if needed. The goal is to build up some muscles in this area. Remember that it'll take time to see some results, so don't be discouraged if you don't see your arm fat melting off in a week or month.

Ashley Mateo is a writer, editor, and UESCA- and RRCA-certified running coach who has contributed to Runner’s World, Bicycling, Women's Health, Health, Shape, Self, and more. She’ll go anywhere in the world once—even if it’s just for a good story. Also into: good pizza, good beer, and good photos.

Ashley Martens is a Wellness Writer based in Chicago, Illinois. With a digital marketing background and her knowledge of general nutrition and a lifelong passion for all things health and wellness, Ashley covers topics that can help people live happier and healthier lives. 

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