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How To Reduce Arm Fat Without Exercise (Women Arm Fat Facts)

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Last Updated on January 17, 2023 by Morah Rose

I grew overly curious about the best healthy ways to reduce arm fat in women after being a victim of it. So, I decided to do some research.

What I also discovered is that there is a lot of misconception about women’s arm fat. So, first of all, to help eliminate the confusion:

Is arm fat genetically related?

The answer is yes and no.

Some ladies will say that almost everyone in their family has arm fat, therefore, concluding that it is genetic. Others will argue that it’s not genetic because in their family it’s only them that have arm fat. 

Well, to help dispel the confusion, I will start by stating we’re all different, and according to Havard Health the genetic influence on where the body stores fat varies from one person to another.

In simpler terms, genes could be a significant contributor or not, depending on different individuals.

Related: Tops That Make Arms Look Slimmer (With Picture Examples).

What should you do to get rid of the arm fat?

I have witnessed some great results in arm fat loss from different women of all shapes and sizes. 

I would therefore like to assure you that it is very possible for the arm fat to go even if you think it’s gene-related. 

Well, other than genes, hormones also play a role in where the fat is stored in your body (arm fat).

See also:

How To Hide Belly Fat In A Tight Dress (With Pictures).

How To Make Your Belly Look Flat In A Crop Top (With Pictures).

How To Wear A Bikini With A Tummy.

How hormones influence fat storage in the arms

From my research, I found out that some women find it so hard to get rid of their arm fat through workouts because of hormonal imbalances.

For a better understanding, let’s dig a little bit deeper into the role of hormones in fat storage in the arms.

What are the main functions of hormones?

Hormones help to regulate;

  • Metabolism
  • Growth and development
  • Reproduction
  • How we use food

The following type of hormones play a key role when it comes to fat loss and gain:

  • Estrogen
  • Progesterone
  • Testosterone
  • Leptin
  • Thyroid hormones

Research has shown that elevated levels of testosterone in women tend to increase body fat in their midsection/abdomen.

But, what hormone is directly related to arm fat in women? 

According to health experts, women who have estrogen dominance (higher levels of estrogen) tend to have a lot of body fat stored around the chest area and arms.

However, there are other hormones that also play a part in where their bodies store fat, such as the Thyroid hormones and Testosterone.

Therefore, I highly recommend you do a hormonal and sugar levels test because our bodies are all very different.

See also:

How To Wear High-waisted Jeans With A Belly (With Pictures).

Do Face Yoga Exercises Make You Look Younger?

How to lose arm fat caused by hormones

The general rule that should apply to all women, is to try to make sure their hormones are balanced.

This will not only prevent or help get rid of the arm fat but it will also improve your overall body and brain health. 

Additionally, you will notice a difference in your moods!

But how do you ensure that your hormones are balanced?

The best way to balance your hormones is through your diet.

The following are a few tips on what to eat and what to avoid:

  1. Cut down on your sugar and refined carbs intake

Other than cutting down on sugar, health experts also recommend eating little amounts and often to keep your blood glucose steady.

  1. Go organic and avoid processed and packaged foods

It is unfortunate that some of the food that we consume tend to have chemicals from pesticides, plastics, etc that tend to give our bodies foreign estrogen.

The foreign estrogen then ends up causing unwanted chemical changes to our bodies.

It is also recommended that if you have a hormonal imbalance, you avoid “hormone-hindering” foods.

  1. Improve your gut health by eating food rich in probiotics

Health experts have found a direct correlation between an unhealthy gut and hormonal imbalance.

This means that when you have an unhealthy gut then this may lead to hormonal imbalance in the body.

You may also like:

How To Get Rid Of Love Handles (In Men).

How To Remove Sweat Smell From Clothes Instantly.

Other tips for losing arm fat in women

Indeed, diet plays quite a significant role in an effort to reduce arm fat. However, there is also a need to find a way to burn the existing fat.

I, therefore, recommend the following home exercises that are more dynamic stretch exercises.

These exercises do not require any equipment and are suitable for anyone, including beginners. 

NOTE: It is not possible to target specific body fat to burn. However, these simple and very effective home exercises will actually help give you toned and lean arms.

They also don’t take much of your time and you do not need any equipment. (Watch online videos to learn how to do the workouts).

  • Arm circles.
  • Arm crossover.
  • bodyweight curls.
  • Jab cross.
  • Bodyweight tricep press.
  • Bodyweight dips.
  • Plank reaches.
  • Low plank press back.
  • Tricep press.
  • Tabletop reach.
  • Reverse tabletop reach.
  • Push up and press back.
  • Low plank hold.

I remember how hard it felt before I started to notice any difference, but now after being consistent and very disciplined, I love the feeling of accomplishment, and what satisfaction it is!

In conclusion, if you are new on this journey, you need to know that fat losses only come with effort and discipline.


The information provided in this article is for informational and educational purposes only. 

That means that it is not to be used as a substitute for treatment or medical advice.


  • Sherwin BB. Estrogen and cognitive functioning in women. Endocr Rev. (2003) 24(2):133-51.
  • The Women’s Book by Lyle McDonald w/ Eric Helms
  • Bolour S et al. Testosterone therapy in women
  • Gavin KM et. al. Estradiol effects on subcutaneous adipose tissue lipolysis in premenopausal women are adipose tissue depot specific and treatment dependent. Am J Physiol Endocrinol Metab. (2013) 304(11):E1167-74
  • Price TM et. al. Estrogen regulation of adipose tissue lipoprotein lipase–possible mechanism of body fat distribution. Am J Obstet Gynecol. (1998) 178(1 Pt 1)
  • Brown LM1, Clegg DJ.Central effects of estradiol in the regulation of food intake, body weight, and adiposity. J Steroid Biochem Mol Biol. (2010) 122(1-3):65-73.
  • Harvard Health Publishing.