Body fat problem. What should i do?

Hi Yes losing fat in one specific area is difficult. Try targeted exercises for your stomach that strengthens the core and strength training for stronger arm muscles.

Reducing belly fat and arm fat needs mix of diet , exercise and lifestyle changes 1. Diet : Eat slightly fewer calories than you burn Add in diet eggs , lentils, beans, chicken, fish , tofu - Helps burn fat and preserve muscle Cut refined carbs and sugar Eat fiber rich foods like oats , brown rice, vegetables, fruits, flaxseed and chia Healthy fats like nuts , seeds , olive oil, avocado Hydration: 2.5 -3 liter water daily; warm water can help digestion 2. Exercise: You cannot spot reduce fat , but you can burn overall Body fat and tone muscle underneath Cardio : Brisk walk, jogging, cycling, skipping Strength training Belly fat reduction: Plank holds , mountain climbers, Russian twist Arm fat reduction: Push ups, triceps dips , bicep curls, shoulder press 3. Lifestyle Sleep 7-8 hours Stress management: yoga, meditation, deep breathing Avoid alcohol and smoking

You need work out and diet changes to make you acheive the target

Good evening pls connect through practo app directly.

Thank you for sharing these details — I can understand why this feels frustrating. Let’s break this down clearly: 1. Why this happens Genetics & fat distribution: Everyone stores fat differently. Some people tend to hold fat around the belly (visceral and subcutaneous fat), while arms and legs remain leaner. This is mostly influenced by genetics and hormones. Muscle vs. fat: Your biceps (upper arm muscles) look thinner because there isn’t much muscle volume there. When you gain weight, fat tends to accumulate in the belly more than the arms. When you lose weight, the arms lose both fat and a bit of muscle fullness, making them look slimmer. 2. What you cannot do Spot reduction is a myth: You cannot directly lose fat from the belly or directly gain fat in the arms by diet alone. Fat reduction happens across the whole body. ### 3. What you can do Build arm muscle (priority for you)   * Include strength training targeting biceps, triceps, shoulders, and back at least 2–3 times per week.   * Examples: Bicep curls, hammer curls, push-ups, tricep dips, shoulder presses, resistance band exercises.   * As you build muscle, your arms will look fuller and more toned, even if body fat is lower. Improve body composition, not just weight   * Instead of focusing only on losing belly fat, aim to re-balance muscle-to-fat ratio.   * Moderate calorie intake (not crash diets) + adequate **protein (1.2–1.6 g per kg body weight daily)** supports muscle growth while keeping fat under control. For you (\~52 kg), that’s about **65–80 g protein per day.   * Good protein sources: eggs, chicken, fish, paneer, lentils, beans, tofu, Greek yogurt, nuts, seeds. *Core & overall strength training   * Train your whole body, not just arms. Exercises like planks, squats, deadlifts, and push-ups build strength, improve posture, and help burn fat more efficiently.   * Cardio (walking, running, cycling, HIIT) is important for fat loss, but if done alone without resistance training, it can make arms look thinner. * Lifestyle & Hormonal balance   * Manage stress (cortisol promotes belly fat storage).   * Get quality sleep (7–9 hrs).   * Keep alcohol and refined sugar low — these directly worsen belly fat accumulation. 4. Realistic expectations You may never have completely even fat distribution (thin biceps vs. belly fat is partly genetic). But by building arm muscles, your arms will look stronger and more balanced, and by improving diet + training, your belly fat will reduce gradually. 👉 In summary: Don’t focus on “losing belly fat” alone. Focus on “building muscle in arms + losing overall fat slowly.” That balance will solve your concern. Would you like me to create a sample weekly workout + nutrition plan tailored for your goals (belly fat reduction + arm muscle gain)?