17 February 2023

Flabby, Saggin Arms – Why Is It Hard to Lose Fat in Your Upper Arms?

What causes fat upper arms?

a black woman from behind showing her arms

Fat upper arms can be caused by a variety of factors, including genetics, aging, diet and lifestyle. Weight gain from overeating or a lack of physical activity can cause fat to accumulate in the upper arms. Other factors such as hormonal imbalances, certain medications and medical conditions can also contribute to fat accumulation in the upper arms. There can be multiple reasons, here are just most common ones:

Upper Arm Muscle Mass

The upper arm muscles are generally smaller than other muscles on the body, thus burning fewer calories. It is more difficult to build muscle mass in the upper arms compared to the legs, so they tend to look less toned.

Weight Fluctuations

If your body weight tends to fluctuate significantly, you may still have large upper arms even when you lose weight.

Woman vs Men

Women usually have more fat in their upper arms than men and have a harder time building muscle mass, making it difficult for them to achieve toned upper arms.

Thin upper arm skin

The skin on the upper arms is usually thin and can easily show age-related changes like loss of elasticity and sagging.

Hormonal Changes & Genetics

Hormonal changes from pregnancy or menopause can lead to weight gain that contributes to stubborn fat in the upper arms, as well as genetics and a poor diet/lack of exercise.


As we age, we tend to gain weight which is more noticeable on the upper arms due to its narrower shape.


Clothing choices can also make any small amount of fat appear worse when not covered up.

Is Liposuction an Option to Get Rid of Fat Upper Arms?

Many people struggle with this issue, often due to genetic predisposition, hormonal changes, and age-related weight gain. Poor diet and lack of exercise can also contribute to fat buildup in the upper arms. Additionally, since the muscles in the upper arms are relatively small compared to other areas of the body, they don't burn as many calories and can be difficult to tone.

Women are especially prone to having flabby upper arms due to their natural tendency for more fat accumulation in this area and difficulty building muscle mass. The thin skin on the upper arms also makes them more susceptible to age-related changes that cause sagginess. Even clothing choices can make it seem worse; sleeveless tops, bathing suits, and short sleeves all bare the upper arms and any excess fat is easily visible.

Liposuction is an effective way to eliminate stubborn fat in the upper arms and restore a toned appearance.

Body Area
Possible Amount of Fat Stored
Upper Arms

Why Is It So Hard to Lose Fat in Your Upper Arms?

The upper arms are a common problem area for many people, particularly women. This is because the upper arms are composed of both fat and muscle, and the ratio of fat to muscle can vary significantly from person to person. Additionally, the upper arms have fewer blood vessels than other areas of the body, which makes it more difficult for the body to burn fat in this area. As a result, losing fat in the upper arms requires a combination of diet and exercise to achieve results.

How To Lose Arm Fat Without Exercise?

1. Cut back on your calorie intake: Reducing your overall calorie intake is one of the most effective ways to lose arm fat without exercise. Try to reduce your daily calorie intake by 500-1000 calories per day to see results.

2. Consider liposuction Atlanta: If diet and lifestyle changes aren't yielding the results you want, liposuction in Atlanta is an option. This surgical procedure can help remove stubborn fat deposits, including those in the arms.

3. Increase your protein intake: Protein helps build muscle and can help you burn fat. Aim for at least 1 gram of protein per pound of body weight each day.

4. Eat more fiber: Fiber helps keep you feeling full longer, which can help reduce cravings and prevent overeating. Aim for 25-30 grams of fiber per day from sources such as vegetables, fruits, legumes, and whole grains.

5. Drink more water: Drinking plenty of water throughout the day can help flush out toxins and reduce bloating. Aim for at least 8 glasses of water per day to stay hydrated and keep your metabolism running smoothly.

6. Reduce stress levels: Stress can increase cortisol levels in the body which can lead to increased fat storage in the arms and other areas of the body. Try to find ways to relax and reduce stress levels throughout the day such as yoga, meditation, or deep breathing exercises.

a black woman from behind showing her arms

Why Are Your Upper Arms Flabby?

There are several possible reasons why someone's upper arms may be flabby. These include lack of exercise, age, genetics, and poor diet. Additionally, some medical conditions, such as hypothyroidism, can cause the body to store excess fat in the upper arms.

To reduce flabbiness in the upper arms, it's important to combine regular exercise with a healthy diet. Strength training exercises that target the biceps and triceps muscles can help build muscle and reduce fat. Additionally, reducing calorie intake and eating more lean proteins and fruits and vegetables can help burn fat.

How To Reduce Arm Fat Quickly?

1. Perform resistance exercises. Incorporate strength training exercises into your regular workout routine to help reduce arm fat quickly. Exercises such as bicep curls, triceps extensions, chest presses and shoulder presses can help tone and strengthen the muscles in your arms.

2. Increase your cardio. Cardio exercises such as jogging, running, cycling and swimming can help burn calories and reduce arm fat over time. Aim for at least 30 minutes of cardio exercise per day for best results.

3. Cut back on calories. To reduce arm fat quickly, you need to reduce your overall body fat percentage by eating fewer calories than you burn each day. This means cutting back on unhealthy processed foods and eating more lean proteins, fruits, vegetables and whole grains instead.

4. Stay hydrated. Drinking plenty of water throughout the day can help keep you feeling full and flush out toxins from your body, which can help reduce arm fat quickly. Aim for at least 8 glasses of water per day for best results.

5. Get plenty of sleep. Getting enough sleep each night is essential for maintaining good health and reducing arm fat quickly. Aim for 7-9 hours of sleep per night for best results.

Why Is Arm Fat A Much Bigger Problem In Women?

Arm fat is a much bigger problem in women because of the way fat is distributed in the body. Women tend to store more fat in their arms than men, which can make it more difficult to hide or reduce arm fat. Additionally, many women have less muscle mass in their arms than men, making it harder to burn off excess fat. Finally, societal standards for women's bodies often emphasize slim arms and can lead to increased anxiety about arm fat.

Arm Toning Workout Exercises To Do At Home

If you're looking for a fast and straightforward way to tone your arms, then you can create an effective routine without having to leave the house. All you need is a pair of dumbbells, and you can start strengthening those flabby arms with these 15 easy arm workouts that can be done at home.

1. Push-Ups:

Push-ups are great for toning the arms and shoulders. Start in a plank position with your hands slightly wider than shoulder width apart. Lower your body until your chest is just above the floor, then push back up to the starting position. Aim for 3 sets of 10 repetitions.

2. Tricep Dips:

This exercise targets the triceps, which are located on the back of your upper arm. To perform this exercise, sit on the edge of a chair or bench and place your hands slightly wider than shoulder width apart behind you. Lower yourself down until your elbows form a 90 degree angle, then press back up to the starting position. Aim for 3 sets of 10 repetitions.

3. Bicep Curls:

Bicep curls are an excellent way to tone and strengthen the biceps, which are located on the front of your upper arm. Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing up. Keeping your elbows close to your sides, curl the weights up towards your shoulders and slowly lower them back down to the starting position. Aim for 3 sets of 10 repetitions.

4. Overhead Press:

This exercise targets both the shoulders and triceps at once, making it a great full-body toning exercise. Stand with feet hip-width apart and hold a pair of dumbbells at shoulder height with palms facing forward. Press the weights overhead until your arms are fully extended, then lower them back down to shoulder height. Aim for 3 sets of 10 repetitions.

5. Plank Shoulder Taps:

Plank shoulder taps are a great way to work on stability as well as toning the arms and shoulders. Start in a plank position with hands directly under shoulders and feet hip-width apart. Tap one hand to opposite shoulder then switch sides, keeping hips level throughout the movement. Aim for 3 sets of 10 repetitions on each side.