How to Lose Arm Fat

Arm fat which also known as tuckshop arms can be a big source of insecurity for many men and women. It makes wearing short sleeves uncomfortable and can be difficult to get rid of, no matter how much you work out. There are, however, certain exercises and diets that can help you reduce arm fat.

This blog will discuss different ways to lose arm fat, including arm fat exercises as well as permanent arm fat removal – such as liposuction for arms and arm lift surgery (Brachioplasty).

What Causes Fat Upper Arms?

Arm fat is most often a result of excess fat in the body. Yet, it can be a genetic trait too. If your parents or grandparents had excess arm fat, you may be more likely to have it as well. Women tend to store more fat in their arms than men. This is due to hormones and the way our bodies are designed.

When we gain weight, our body stores excess energy as fat. This can happen even if we don’t consume many calories. If we consume more calories than we burn, our body will convert these into triglycerides (a type of fat found in the blood) and store them in our fat cells. These cells expand as they fill with triglycerides, causing the area to become larger.

Diet and lifestyle choices play a big role in the amount of fat stored in our bodies. If you have tried to reduce arm fat through healthy eating and exercise and had no success – surgery may be a good option.

Look for the Right Approach!

If you want to improve the appearance of your arms, the best treatment option depends on your concern. For example, you may have fat under arms, fat under the armpit, or excess loose skin. Each of these concerns requires a different approach to reducing it.

Arm Fat

Excess fat on the upper arms can be a sign that your overall body weight needs to be reduced. The best way to address this is with arm toning exercises and reducing your calorie intake.

If you are at or near your ideal weight and are still concerned about upper arm fat, liposuction may be a good option. Liposuction is a surgical procedure that can remove excess fat from the upper arms.

This option is best considered after you have maintained your ideal weight for 6 or more months. Being at a stable weight means your weight is less likely to fluctuate after the surgery, and your results will last longer.

Armpit Fat

Armpit fat can be difficult to get rid of with diet and exercise alone. Some exercises may help, but as it is localised fatty tissue, it is harder to target.

If your armpit fat is not budging with diet and exercise, one way to address this concern is with liposuction. Liposuction can remove excess fat from the armpits and create a smoother appearance to the chest and armpit.

Fat under the armpit can often be a result of having large breasts. Liposuction in this area is included in Dr Doyle’s standard breast reduction procedure.

Loose Skin “Tuckshop Arms”

Many people come to Dr Doyle with fat arms as their main concern, but the issue is actually loose skin. This is called tuck shop arms and is usually a result of weight loss as the skin is stretched to accommodate the extra weight.

Flabby arm skin is not treatable with conventional diet/exercise nor can it be treated with liposuction. The only way to remove loose arm skin is with surgery. This procedure is called an arm lift and requires an incision from the armpit to the elbow.

In this procedure, Dr Doyle will remove loose skin and suture the arm into a tighter position. Occasionally he will also perform liposuction at the same time to complement the end results.

4 Ways to Lose Arm Fat and Get Rid of Tuckshop Arms

In order to lose arm fat naturally, start by reducing your overall body weight through a healthy diet and regular exercise. This will help to reduce the amount of fat stored in your arms. In addition to reducing your overall body fat, you need to focus on toning your arms with exercises that target the triceps, biceps, and shoulders. These can be referred to as tuckshop arms exercises. Diet and exercise are best done together to achieve the best results.

If these non surgical arm fat removal methods do not work for you and you are still concerned about loose skin or excess fat, there are surgical options available to help improve the appearance of your arms. Liposuction can remove excess fat, while an arm lift can remove loose skin.

1. Flabby Arm Exercises

The first step to arm fat reduction is to focus on toning your muscles with exercise. Exercises to get rid of tuckshop arms will help to reduce the amount of fat stored in your arms, add muscle and improve the overall appearance. There are a few ways you can do this:

More Cardio

In order to lose weight, you need to burn more calories than you consume. One way to do this is by adding more cardio to your workout routine. This can be in the form of running, walking, biking or swimming. Cardio is the best exercise for tuckshop arms

Adding 30 minutes of cardio 5 times per week will help you see results in both your overall weight and arm fat.

Lifting Weights

In addition to cardio, you need to focus on strength training exercises that target the arms. This will help to tone your muscles and reduce the amount of fat stored in your arms. Some exercises for flabby arms (that target the triceps, biceps, and shoulders) include:

  • Tricep kickbacks
  • Overhead presses
  • Bicep curls
  • Lateral raises

Bodyweight Exercises

If you don’t have access to weights, you can still tone your arms with bodyweight exercises. These exercises use your own body weight as resistance and can be done anywhere. Some bodyweight exercises for tuckshop arms (that target the upper arms) include:

  • Push-ups
  • Tricep dips
  • Chin-ups
  • Plank holds

2. Diet

To lose arm fat, you also need to focus on reducing your overall body fat. This can be done by eating a healthy diet and exercising regularly. Eating a diet that is high in fruits, vegetables, whole grains and lean protein will help to reduce the amount of fat stored in your body, including your arms.

Increase Fiber Intake

One way to reduce the amount of fat stored in your body is to increase your fiber intake. Fiber helps to bind to fat and remove it from the body. Foods that are high in fiber include:

  • Fruits
  • Vegetables
  • Beans
  • Legumes
  • Whole grains

Protein-Rich Diet

In addition to eating a healthy diet high in fibre, you need to make sure you are getting enough protein. Protein is essential for muscle growth and will help to tone your muscles as you lose fat. Aim to get at least 0.8 grams of protein per pound of body weight.

Some high-protein foods that can help you lose arm fat include:

  • Eggs
  • Fish
  • Chicken
  • Beans
  • Nuts and seeds

Cut Back on Calories

The best way to lose fat is to create a calorie deficit by eating fewer calories than you burn each day. To do this, you’ll need to reduce your overall caloric intake. This can be done by cutting out sugary foods and drinks, eating smaller portions, and making sure to include plenty of fruits, vegetables and lean protein in your diet.

3. Arm Fat Surgery


If you have tried diet and exercise but are still not seeing the results you want, there are arm fat reduction surgery options available to help improve the appearance of your arms.

If you want to slim down your arms and improve their appearance, an arm fat removal surgery (arm lift or Brachioplasty) may be a good solution. This procedure removes excess skin and fat between the armpit and elbow, resulting in a sleeker, more toned look. Arm lifts are most often chosen when lifestyle changes or other non-invasive procedures haven’t proved effective at eliminating arm fat.

4. Arm Liposuction


If you’re wondering how to get rid of arm fat quickly, liposuction is another surgical option for reducing arm fat. This procedure involves suctioning out excess fat from the arms using a small, thin tube called a cannula. Liposuction can be used to target specific areas of fat, or it can be used as a more general treatment to slim down the entire arm. It’s also a great option for targeting localised pockets of fat, such as in the armpit.

The Bottom Line

If you want to lose arm fat, you need to focus on reducing your overall body fat. This can be done by adding more cardio to your workout routine, lifting weights, and eating a healthy diet. You can also try surgical options such as an arm lift or liposuction. However, these procedures should be seen as a last resort after you have tried diet and exercise without success.


What Causes Fat in Arms?

There are a few different reasons why you may have fat in your arms. One reason is simply genetics—some people are predisposed to carrying more weight in their arms than others. Another reason may be lifestyle factors such as a sedentary lifestyle or overeating.

Why Are My Upper Arms So Fat?

There are a few different reasons why your upper arms may be more fat than other parts of your body. One reason may be that you have a higher percentage of body fat overall. Another possibility is that you have excess skin in your upper arms due to weight loss or aging. Finally, it’s also possible that you have a build-up of fatty deposits in your upper arms.

How Do I Get Rid of Fat on My Arms Without Surgery?

If you want to get rid of arm fat without surgery, you need to focus on reducing your overall body fat. This can be done by adding more cardio to your workout routine, lifting weights and eating a healthy diet.

How to Get Rid of the Fat Under Your Armpit?

Overall weight loss and liposuction on arms are the best options for reducing armpit fat.

Book a Consultation

If you’d like to discuss surgical options for reducing arm fat with a Specialist Plastic Surgeon, book a consultation with Dr Doyle today. He will help patients from Gold Coast, Brisbane and Sunshine Coast to achieve their contoured arm they are looking for.

About Dr Mark Doyle FRACS (Plas) – Queensland Plastic Surgeon

Servicing patients in Gold Coast, Brisbane, Sunshine Coast, Cairns and New South Wales NSW – Northern Rivers, Byron Bay, Ballina, Lismore and more.

Dr Mark Doyle is a Specialist Plastic Surgeon with over thirty years of experience performing BreastBodyFace and Nose surgery. Dr Doyle is a fully qualified Specialist Plastic Surgeon with 30+ years of experience. He has completed all required training and only carries out approved surgical practices. There are absolutely NO undertrained doctors or cosmetic doctors acting as surgeons in our clinic.

As a highly esteemed plastic surgeon, Dr Mark is committed to achieving the best possible results for all his breast, body, face and nose patients, both men and women.


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