Topic: How do you loose arm fat?
April 24, 2019 / By Bessie Question:
Afrikah | 6 days ago
It is impossible to lose fat in just one area of the body. Weight loss and fat loss are overall processes. You need to think about many factors. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
Same way you lose any other fat...cardio. You cannot target fat loss, you can only target muscle toning/building.
If you want more muscle in your arms, look up arm exercises online and see what things you can do (many will require weights). If you want to get fat off your arms, it takes cardio exercise which will burn fat from all over your body.
start lifting weights, and make sure you do army presses because that will tone the hard to get rid of fat on the bottom of your arm
think ahead to how youll eat and exercise on the weekends its easy to get too relaxed on saturdays and sundays but healthy living is a 7 day a week endeavor
push ups or lft weights.. also what i find the best is put your arms out and leave them there for five mins without putting them down and do this twice a day :)
Originally Answered: I want to loose weight in 1 month and I weigh 190..How can I LOOSE at least 30 pounds???
The only safe and guarenteed way to lose weight and keep it off is:
Eat Less + Move More = Safe Weight Loss
You are fifteen years old, now is the perfect time to change your eating habits for life.
Take baby steps if you want to keep the weight off forever. Remember that you don't want to diet, that is a short term temporary fix. You want to change your eating habits for life, so don't do anything that you can't live with forever (such as buying a cleansing package).
1) Eat 2/3 of what you normally do. This is easy, at home put less on your plate, if you are eating out, THROW 1/3 of it away before you ever start eating. (Eventually you want to cut it down to less than 2/3, but this is a good starting point.)
2) Make better choices...in the mood for ice cream, have frozen yogurt instead, and eat less. Instead of grabbing a twinkie, grab a banana. Substitute low fat and sugar free in place of what you regularly use. Switch to diet pop, scientist found that ONE 12oz can of soda a day = 15lbs gained a year. In fact all sugary drinks are a waste of calories, they add up fast and have no nutritional value.
3) Get up and move. Dance Dance Revolution is great excersize, ride a bike, take a walk. It is proven that with excersize weight comes off faster.
4) Eat more frequently, just less and healthier foods. 2 ounces of nuts, a piece of fruit, yogurt every couple hours, along with a sensible breakfast, lunch and dinner, and it will make huge differences.
5) Do treat yourself. Once in awhile a small piece of cake or one of your other favorite treats is great.