How can I lose the body fat on my arms

Reducing the body fat on the arms requires a combination of dietary control and targeted exercise, with a focus on reducing local fat and enhancing muscle firmness. The loose fat on the back of the arm, commonly known as "bye meat," is mainly caused by fat accumulation and muscle relaxation. Relying solely on local weight loss is difficult to achieve results, and full body weight loss combined with arm shaping exercises is necessary. Diet should control total calorie intake, reduce high sugar and high-fat foods, increase the intake of high-quality protein and dietary fiber, such as choosing chicken breast, fish, broccoli and other foods to help maintain muscle mass and promote metabolism. In terms of exercise, it is necessary to combine aerobic exercise and strength training. Aerobic exercises such as jogging and swimming can accelerate whole-body fat consumption, while strength training such as dumbbell bending and arm extension can strengthen the triceps and improve the problem of loose lines.

Due to genetic factors or abnormal hormone levels, some populations find it difficult to eliminate arm fat. This type of situation requires stricter calorie deficit management and extended aerobic exercise time. If necessary, professional fitness coaches can be consulted to adjust the training plan. If accompanied by severe skin laxity, it may be related to rapid weight loss or collagen loss. Protein supplementation and massage care can be attempted, but in severe cases, medical evaluation is needed to determine whether medical intervention is necessary. During the process of weight loss, it is necessary to maintain a regular schedule and sufficient sleep to avoid staying up late and affecting metabolism. Engage in aerobic exercise for at least 30 minutes at least 3 times a week, accompanied by 2-3 targeted arm training sessions. The movements should be standardized to avoid compensation. The dietary recommendation is to adopt a small and frequent meal pattern to avoid muscle loss caused by excessive dieting. If orange peel tissue appears, it can be improved by dry brushing or alternating cold and hot showers to assist in improving blood circulation. Long term persistence is necessary to effectively reduce the amount of meat and maintain its effectiveness.