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I want to lose my Arm fat and weight
I'm a 23 year old female, I have a lot of arm fat, and my body doesn’t have as much fat anywhere else as it does on my arms. I want to reduce my arm fat and also lose weight. For that, I need a diet plan, and I also suffer from constipation.I’m from Delhi, and I want a doctor in Delhi with whom I can have both online consultations and in-clinic visits.
Answers (6)
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- Do focus on overall health and body fat reduction and try a balanced approach combining diet, lifestyle, and exercise for sustainable results.
- Eat balanced meals that include colorful fruits and vegetables as salads or soups, along with whole grains like brown rice, dalia, quinoa, and oats. These foods provide fiber that improves digestion and can help reduce constipation.
- Include lean proteins such as eggs, fish, chicken, legumes, and dairy to support muscle building and repair.
- Make sure to add a handful of nuts such as almonds, walnuts for healthy fat content as well.
- Limit processed foods, sugary snacks, and excessive fried or fatty foods; they provide less amount of nutrition and more calories.
- Stay well hydrated by drinking plenty of water daily to ease constipation and support metabolism.
-Regular physical activity combining cardio and strength training can help reduce overall body fat and tone muscles including the arms.
Next Steps
Do consult me for a tailored diet plan based on your lifestyle and specific needs, helping you safely achieve your health goals.
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Thank you for sharing your concerns.
For reducing arm fat, we’ll focus on overall fat loss through a balanced calorie-deficit diet and targeted strength training for the arms. Localized fat loss isn’t possible, but toning exercises combined with the right nutrition will improve arm definition.
For constipation, I’ll incorporate high-fibre foods (whole grains, fruits, vegetables, seeds), adequate water intake, and probiotics to improve gut health.
Next Steps
Assess your body composition and current diet.
Create a personalized meal plan with the right calorie distribution and nutrients.
Recommend an exercise routine focusing on strength + cardio.
Monitor progress every 2–4 weeks.
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As I need to understand more about your health, Eating pattern and other clinical findings, identify the Current Health Report to give you right advice. You can connect us for private consultation. All the best
Next Steps
Kindly book consult from Practo
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Healthy morning
Reducing arm fat and overall body weight comes down to main things :
1. Creating a calorie deficit do your body uses stored fat as energy
2. Targeted strength training to tone and tighten your arms
1.Nutrition for fat loss :
Calorie deficit : 400-500 fewer calories per day
Protein intake: aim for 1.2 -1.6 per kg body weight
High fiber foods : veggies , fruits, whole grains, legumes
Limit : sugary drinks , fried foods , carbs
Hydration: at least 2-2.5 liters per day
2. Exercise:
Strength training
Push ups- chest , shoulder and triceps
Dumbbell bicep curl
Tricep dips
Shoulder press
Plank with shoulder tap
Cardio
30-45 minutes per sessions
Brisk walk, jogging, cycling , dance , swimming, or HIiT
3. Lifestyle
Sleep 7-8 hours quality sleep
Manage stress- high cortisol can store fat in arms and belly
Avoid long periods of sitting- stay active through out the day
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good morning pls connect through practo for that, thanks.
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please search on by your location that will help better
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.