How to lose weight when the upper arm is particularly thick

A particularly thick upper arm can be reduced by adjusting diet, strengthening local exercise, improving lifestyle habits, controlling calorie intake, and increasing aerobic exercise. The accumulation of upper arm fat may be related to genetic factors, hormone levels, lack of exercise, improper diet, metabolic abnormalities, and other reasons.

1. Adjust diet

Reduce intake of high sugar and high-fat foods, increase the proportion of high-quality protein and dietary fiber. Choose low calorie and high nutrient foods such as chicken breast, broccoli, oats, etc., and avoid fried foods and sugary drinks. Three meals a day are scheduled and quantified to avoid overeating. Proper supplementation of vitamin C and B vitamins can help promote metabolism.

2. Strengthen local exercises

Perform strength training on the upper arm, such as dumbbell bending, push ups, and plank support, 3-5 times a week. In the initial stage, a small weight of 1-2 kilograms can be used, gradually increasing the strength. Combined with elastic band training, it can effectively tighten the triceps and deltoid muscle areas. Stretching should be done for 15 minutes after exercise to prevent muscle clumping.

3. Improve lifestyle habits

Ensure 7-8 hours of high-quality sleep per day and avoid staying up late which can lead to elevated cortisol levels. Maintain correct sitting posture during work to avoid hunchback and chest discomfort, which can cause poor blood circulation in the upper limbs. Reduce the habit of carrying a backpack on one side and balance the strength of both muscles. Maintaining a daily water intake of 1.5-2 liters promotes the elimination of metabolic waste.

4. Control calorie intake

adopts a 16:8 intermittent fasting method to control daily eating time within 8 hours. Record the calorie intake of food, with a recommended daily intake of 1200-1500 calories for women and 1500-1800 calories for men. The main cooking method is steaming and stewing, reducing the use of oil. When dining out, give priority to steaming and blanching dishes.

5. Increase aerobic exercise

Engage in 4-5 sessions of aerobic exercise for at least 30 minutes per week, such as swimming, jogging, skipping rope, etc. Freestyle and backstroke have significant effects on shaping the upper arm during swimming. Maintaining a heart rate of 60-70% of maximum heart rate results in optimal fat burning efficiency. Warm up and relax before and after exercise to avoid sports injuries.

Weight loss requires systemic cooperation, and the effect of simple local weight loss is limited. Suggest developing a gradual plan for 3-6 months and measuring changes in arm circumference on a weekly basis. If joint pain or sports injury occurs, timely rest should be taken. You can consult a professional fitness coach to develop personalized training plans, and use a body fat scale to monitor changes in overall fat percentage. Maintaining a regular schedule and a positive mindset are crucial for long-term weight management.