Before a party, you thought you would wear a saree with a short sleeve blouse, or you went to a store and saw a short sleeve dress and liked it very much, or maybe you wanted to wear a short sleeve dress on a hot day. But when he looked at his hands, he saw fat on his arms! And with that, both the desire and confidence to wear the clothes of their choice went away. What? The situation looks familiar, doesn’t it? If this is the case, one question comes to mind, “So will you never wear short-sleeved clothes again?” Is there no way to remove arm fat?” Must go! Our feature today is about why, how fat accumulates in the arms, what you can do to remove the accumulated fat from the body, permanent solution for women’s arm fat.
What is arm fat?
Arm fat is basically the fat that accumulates in the lower part of your upper arms and the skin that hangs there as this fat grows. Due to the presence of this fat, the hand shape becomes disproportionate. This extra part also moves when the hand moves, which can cause embarrassment. The bigger problem is that many times it is seen that this arm fat does not go away from the body even after your lifestyle, eating and drinking are all right. That’s why you need to know how arm fat is actually created. Then it becomes much easier to flush it out of the body.
You should know also: How to lose 1 kilogram of weight in a week very easily in 2024!
How is arm fat formed?
A major cause of arm fat accumulation is aging. As we age, the testosterone hormone in the body starts to decrease. Also, if physical activity is reduced in your lifestyle, arm fat starts to accumulate. Physical activity refers to work that puts pressure on the muscles of the hand.
Working all day in the office or doing all the housework is tiring and exhausting, but these tasks do not put much strain on your hand muscles. Also if you are obese, you lose a lot of weight suddenly or you have hormonal imbalance but you can accumulate arm fat.
What to do to reduce arm fat?
1. food by counting calories
The first thing to do to reduce arm fat is to count calories and eat. For every 3,500 calories lost from the body, one pound of weight is lost. Although it may sound difficult, if you cut 500 calories from your daily diet, along with exercise, you can lose a pound of weight in a week. If the overall weight is reduced, the arm fat will also gradually decrease.
2. Say no to sugar and salt
If you can eliminate sugar and excess salt from food, weight will be reduced quickly. At the same time, visible changes are seen in the face and body. The puffiness of the whole body including the face is reduced quickly. Tea, coffee, cold drinks, junk food contain a lot of sugar and salt. So, apart from eliminating them, the level of sugar and salt in home food should be reduced.
3. Breakfast cannot be skipped
In order to lose weight, many people skip breakfast and eat too much in the afternoon in the beginning. It cannot be done at all. Rather, care should be taken that the daily diet is balanced.
4. Drink plenty of water
Don’t sit down to eat when you feel hungry. Drink a glass of water first. This will reduce the feeling of hunger in the stomach and the calorie intake will be reduced if you sit down to eat.
5. Refined carbs should be reduced
Refined carbs like white rice, whole wheat bread, white bread, white sugar etc. should be eliminated from the daily food list. Instead, you can eat red rice, red flour bread, brown sugar or jaggery. Refined carbs lower the body’s testosterone levels. So it is better not to eat them.
What exercises to do?
Reducing fat alone is not enough to improve the shape of the arms. There are some exercises targeted for this area and should be done regularly, then the sagging skin will be tightened and the arm will come in a beautiful shape. You don’t need to go to the gym to do these, you can do these exercises at home.
1. Dumbbell lift
A two to three kg dumbbell for this exercise. If not, you can also use a water bottle. Hold the dumbbell with both hands and lift it above your head. Then slowly bring the back of the head down to the neck. Do not rush during this time. Do 20 sets three times.
2. Tricep dip
Take a chair that is two feet off the ground. Take care that the chair does not slide. Now sit on the ground with the chair facing backwards. Now take your hands back and place them on the chair so that there is only shoulder length distance between the two hands. At this time, the hand will be in a state of bending. After that, try to sit up straight with your hands resting on your hands. But don’t sit here, wait for five to ten seconds and slowly come back to the previous position. Do three sets of 20 repetitions.
3. Bicep curls
It works very well to beautify the hand shape. Take dumbbells in both hands. At this time, stand straight, shoulder distance between the two legs will be empty. The hands will be close to the body. Now slowly bring the dumbbells along your shoulders by folding your hands. In this way, do 20 times for a total of four sets.
4. Plank
The plank is an exercise that has no shortage of benefits. It is also very effective in reducing fat around the arms. Try doing planks first for 30 seconds, then 40 seconds, increasing to one to two minutes. A noticeable change in the shape of the hand will come quickly.
Arm fat removal and shaping is somewhat more difficult and time-consuming than other parts of the body. It is not possible with only exercise or only diet. So it is very important to change the lifestyle by combining these two, then only good results are possible.
