How long does it take for the meat on the arms to lose weight

The body fat on the arms usually takes 3-6 months to significantly decrease, depending on factors such as exercise intensity, dietary control, and basal metabolic rate. Persisting in targeted upper limb training 3-5 times a week can accelerate fat consumption. Push ups, dumbbell side lifts, and rope pulls can effectively exercise the triceps and shoulder muscles, and are more effective when combined with aerobic exercises such as swimming or skipping rope. In terms of diet, it is necessary to control the intake of refined carbohydrates, increase the proportion of high-quality protein and dietary fiber, and maintain a daily calorie deficit of 300-500 calories, which is relatively safe. Individuals with higher body fat percentage tend to lose weight faster in the early stages, but as their body fat decreases, they need to adjust their training plan to break through the plateau period in the later stages. Some populations may experience slower local weight loss due to abnormal hormone levels or genetic factors. After menopause, a decrease in estrogen levels in women can easily lead to upper limb fat accumulation, and it is necessary to strengthen resistance training to maintain muscle mass. Patients with metabolic diseases such as hypothyroidism need to first treat their underlying conditions. If there is still no improvement after 6 months, it is recommended to seek medical attention to investigate potential issues such as insulin resistance or polycystic ovary syndrome.

To reduce body fat, it is important to be patient and avoid excessive dieting that can cause skin sagging. Proper supplementation of whey protein after training can help with muscle repair, and drinking no less than 2000 milliliters of water per day can promote metabolism. Lack of sleep can increase cortisol levels and hinder weight loss. It is recommended to ensure 7 hours of high-quality sleep. Recording changes in circumference can better reflect real progress than simply weighing. Measure arm circumference once a month and take photos for comparison.