Heres How To Lose Weight In Your Arms
Puzzled on how to lose weight in your arms? Although researchers havent investigated a connection between fat arms and overall health, a study at the University College London Medical School evaluated the health consequences for men whose arms lacked muscle but whose waists showed excess fat. After studying 4,107 men between the ages of 60 and 79 over six years, the British researchers found that the combination of low mid-arm muscle circumference and high waist circumference led to higher mortality rates, signaling that a lack of muscle can be as much of a health risk as an arm fat.
To Build Arm Muscle Adopt a regular strength-training routine that includes exercises for your biceps, triceps, and upper back. Remember that the key to adding arm muscle is to use progressively heavier weights, not necessarily to increase repetitions. Its also best to supplement any weight-training plan with aerobic exercise to increase your fat-burning power.
What Your Trouble Spots Say About Your Health
Where you store fat on your body does more than affect your pant size it could put you at a greater risk for some health conditions.
Wondering how to lose weight in your thighs and arms? As aggravated as you are by your fat zones those diet-resistant trouble spots where most of your extra pounds are packed on they could be more than a cosmetic nuisance. A number of recent scientific studies have made a connection between pockets of fat in certain body types and health conditions as varied as restless legs syndrome, type 2 diabetes, metabolic syndrome, and post-menopausal memory loss.
Its no news that people have different shaped bodies. But according to the Mayo Clinic, where you carry your weight could make a difference in your health problems. People who have metabolic syndrome usually have apple-shaped bodies. This means they carry most of their weight around the abdomen and have large waist sizes. People with pear-shaped bodies, carry their weight around the hips and have smaller waist sizes. Pear shape does not increase the risk of heart disease, diabetes and other known complications of metabolic syndrome, while apple shape may increase the risk. Also, having an apple shape increases the risk of breast cancer.
- Greater than 40 inches for a man
- Greater than 35 inches for a woman
Although you cant change your body type, there are small steps you can take to tone fat arms and other trouble areas and possibly improve your long-term health outlook.
Exercise And Your Midsection
If you’ve gained weight in the abdomen, a contributing cause may be lack of exercise. Poor food choices coupled with a sedentary job and overall lifestyle make midsection weight gain more likely. However, belly fat responds well to exercise, says Harvard Medical School. Harvard suggests getting 30 to 60 minutes of moderate-intensity exercise a day for weight loss brisk walking, running, biking, using cardio machines and combining it with weight-training. In one small study, women with obesity who participated in high-intensity aerobic exercise over the course of four months were able to shed the most belly fat both visceral and subcutaneous. The results were published in 2009 in Medicine and Science in Sports and Exercise.
Harvard points out that, while exercises like sit-ups may firm up your belly, they won’t eliminate deep visceral fat. Ask your doctor about an exercise program that is safe for you.
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Eat More Healthy Fats
When youre trying to burn belly fat, dietary fat is not the enemy. While it may seem counterintuitive, eating healthy fats can increase satiety, which mitigates the risk of future weight gain. It also makes weight loss easier because you will be less tempted to overeat. Try adding fatty foods to your diet such as fatty tuna, salmon, almonds, olive oil, and whole milk.
At the same time, you should make a conscious effort to limit your consumption of unhealthy fats. Do not consume processed food that includes trans fats. Eat foods with saturated fat in extreme moderation. The best foods to eat include only monounsaturated and polyunsaturated fat unless the food is natural. For instance, a cup of milk has 1.5 grams of saturated fat, but this occurs naturally.
Change In Normal Routine:
Change in normal work routine or general life routine can lead to weight gain. This is possible due to change in sleep pattern or diminished sleep. Traveling can also interfere with our normal sleep pattern. Lack of sleep can lead to increased cortisol level, change in hunger levels and alternation in other hormones such as ghrelin and leptin, which can cause increased food craving and thus weight gain in stomach.
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Improperly Tracking Your Body Weight
This is something Ive written about before , so Ill just be lazy and quote myself.
What do I mean by improperly tracking your body weight? Here are some common examples:
- Person A compares what they weigh today to what they weigh tomorrow and bases their progress on it.
- Person B weighs themselves before eating/drinking/pooping on some days, and after eating/drinking/pooping on other days and bases their progress on it.
- Person C weighs themselves at random times throughout a single day and bases their progress on it.
- Person D compares their weight first thing in the morning today, to their weight after lunch tomorrow, to their weight after their evening workout the day after that and bases their progress on it.
- Person E is a woman who ignores the normal change in weight that takes place at a certain time every month and bases their progress on it.
- Person F weighs themselves once per week and compares that one day to the same day of the following week and bases their progress on it.
- Person G weighs themselves every day for 4 days in a row and compares it to their weight on the 5th day and bases their progress on it.
- Person H weighs themselves on Monday and compares it to what they weigh on Thursdayand bases their progress on it.
- Person I weighs themselves as accurately as possible for 1 week only and bases their progress on it.
So, how do you prevent all of this from being a problem for you? .
Stomach Sticks Out: The Problem
Sometimes working out and dieting or being naturally thin doesnt mean that you wont ever have to deal with stomach fat. You may have noticed how your friends or even you, despite being skinny, have a visible belly. The fact that your stomach sticks out when you are fit creates a load of confusion. But it is not a one-in-a-million case and happens more often than you may think. You might grow a belly because draining a bottle of cold beer after work is your way to kick back and unwind, or it could be the result of a certain health issue youre battling with. In this article, you will find out why your stomach sticks out, and how to effectively solve this problem.
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You’re Too Stressed Out
“Often when people are stressed, cortisol levels go up, which can lead to weight gain, as well as make it harder to lose weight,” says Kara Landau, RD and founder of Uplift Food Good Mood Food. “Although there are various forms of stress management techniques, interestingly, looking after your gut health can be a proactive way you can reduce the inflammation in your body, which can also reduce anxiety and depressive-like symptoms.
The solution: “Nourishing your gut with mood specific probiotics, together with prebiotic-rich foods that feed your good gut bacteria through eating a variety of plant-based foods, as well as specifically prebiotic fiber and resistant starch-rich foods in the form of green banana flour, Jerusalem artichokes, lupini beans , cashews and overnight oats just to name a few, can be a fantastic way of supporting your mental health, and therefore ultimately supporting your weight too,” says Landau.
Pizza Is A Staple In Your Diet
A moment on the lips, a lifetime on the hips? How about this: A night at the Hut, a lifetime in the gut. In fact, pizza is the second biggest contributor of saturated fat to the American diet , and most slices serve up to half a day’s worth of the artery clogger. Researchers have found that, unlike other fats, the saturated variety is the most likely to be stored in the stomach.
Eat This, Not That! Fix: If you’re craving that tomato and bread combo, opt for bruschetta instead. This tomato basil salad is served on crostini and is saturated fat-laden cheese free!
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/5if Your Stomach Sizes Keep Changing
Do you feel big particularly after having your meal or on fixed dates like when you are menstruating? If yes, then it might not be weight gain, you are just bloated. If you have really gained weight, your belly will stay enlarged all the time. Your belly can swell when you are bleeding or when you have not pooped or even after consuming too much salt.
You Ignore Sodium Counts
Your favorite trail mix only has 150 calories, but did you check to see how much sodium is lurking inside the package? All too often, those who aren’t suffering from a health condition overlook that part of the nutrition label. “Americans consume, on average, about 50 percent more than the daily recommended intake of salt, and most of the excess sodium is coming from processed foods like frozen waffles, bagels, cheese cottage cheese, veggie burgers, and salad dressings,” says Loy. Sticking to the USDA’s daily recommendation of 2,300 milligrams per day or less can help you keep a bloated belly, high blood pressure, and other health conditions at bay.
Eat This, Not That! Fix: Before you eat out, make sure you’ve read up on our guide to the healthiest low-sodium fast food orders.
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You Scroll Through Social Media In Bed
Keeping your cell phone around and your TV on is only going to keep you up later and cause you to mindlessly eat while you stare at your screen. A study by Lighting Research Center at Rensselaer Polytechnic Institute found that the light emitted from tech gadgets actually suppresses melatonin production in the brain. This is the main sleep hormone for your body, so when you don’t have enough of it being produced you can suffer from sleep complications. Plus, A study in Pediatric Obesity found students with access to one electronic device in their bedrooms were 1.47 times as likely to be overweight as those with no device in the bedroom. That increased to 2.57 times for kids with three devices.
Eat This, Not That! Fix: Turn your bedroom into a no-technology zone and opt to read a book while in bed if you’d like to wind down before hitting the hay.
You’ve Recently Been Dieting
“On a short-term basis, weight loss is possible and relatively easy for some people too. But long term, your body is unlikely to let you get away with this,” says Katherine Kimber, RD. “Within each of our brains lies an incredibly powerful mechanism to control our weight. It’s a somatic body fat control center that works tirelessly to maintain our weight at a level that it decides, known as the set-point weight. It’s governed mostly by your hypothalamus, which sends signals to manipulate your eating, activity, and metabolic efficiency. The setpoint weight can be a range of 10 to 15 pounds, and it’s usually the weight the body likes to go back to in between diets or weight loss attempts.”
“To manage this set point the body responds to an energy deficit by turning on physiological mechanisms, outside of our control to manage weight,” says Kimber. “It might increase hunger signals, make us feel obsessed with food or think about it a lot, make us go crazy around sugar, and crave carbohydrate-based foods. In addition, you may feel less resilient, less energetic than if you were well-nourished, which can affect activity levels and food choices.
The solution: Don’t give in to crazy fad diets and promise to properly feed your body with nutritious foods.
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What The Location Of Your Weight Gain Means
Perhaps you feel like youâre eating well already, but for some reason are still gaining weight or have gained weight recently. Alternatively, maybe you are a âyo-yoâer, who is down 10 lbs one month and back up two months later.
When a client comes to me to lose weight, one of the first questions I ask is, âWhere have you put on weight?â The location can be very telling of the root cause, so today, weâll be chatting about what the location of your weight gain can mean, and what some steps are that you can take.
Before we get into it, I want to clarify that a fluctuation of a few pounds or so is nothing to worry about! It happens to all of us and can be as simple as hydration or time of the month. Iâm talking about 8,9,10+ lbs of weight gain that youâre really having a hard time getting rid of. If you have put on weight significantly, chances are you also arenât feeling your best as your energy and digestion might have been impacted to!
You Don’t Eat A Filling Snack Before Going Out To Eat
While it may sound counterintuitive, eating before going to a work dinner or happy hour can actually take off pounds. A series of studies out of Penn State found that noshing on an apple or a broth-based soup prior to sitting down to a restaurant meal can reduce total calorie intake by 20 percent. With the average restaurant meal weighing in at 1,128 calories, saving 20 percent once a day could help you lose up to 23 pounds this year.
Eat This, Not That! Fix: You don’t have to reach for an apple or soup to keep your appetite in check. Any of these 50 Best Healthy Snacks for Weight Loss should do the trick.
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You’re Just Too Into Food
That under-skin belly fat and the fat under your abdominal muscles and around vital organs need to go. Visceral fat makes cardiovascular disease and diabetes more likely. It can also lead to high blood pressure and more. Eating too much is at least partly to blame for that flab. Limiting your portions can keep visceral fat down.
Is It Normal To Have A Small Pregnant Belly
It can be normal to have a small pregnancy belly if you yourself are small. This is especially true if the father of the baby is also small.
However, a small pregnant belly can also be a sign of growth restriction.
This is why we always measure your belly at every prenatal appointment with a fundal height measurement.
This is done by measuring the distance between your pubic symphysis to your uterine fundus .
Your fundal height should equal the number of weeks you are in centimeters +/- 3cm.
So if you are 24 weeks pregnant, your fundal height should be 24 cm +/- 3.
If it is less than 3cm you will be sent for an ultrasound and blood work to assess for intrauterine growth restriction.
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Why Do Men Gain Weight In Their Bellies
Why is it that when men gain weight, they tend to develop potbellies?
Why is it that when men gain weight, they tend to develop potbellies?
The answer has to do with how the body stores fat. When men gain weight, the default storage place is the belly. Think of it like the trunk of a car, said Dr. Zhaoping Li, director of the Center for Human Nutrition at the University of California, Los Angeles.
Just like people loading up a trunk for a picnic at the park, “you can put things there no problem,” Li told Live Science.
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But if men eat too much and don’t get enough exercise, then just like a jam-packed trunk, that belly space is going to run out of room, Li said. Once a man has a full potbelly, the body starts storing fat elsewhere, which is extremely unhealthy, she said.
“When they run out of storage place in the belly, that’s the time the fat starts to accumulate in the liver, pancreas and muscles,” Li said. “Then, you start having real medical issues like diabetes, high blood pressure, high cholesterol and heart disease.”
In contrast, because of estrogen, women tend to store fat in their hips and legs, especially their thighs, Li said. Fat in these storage areas can give women needed energy when they are pregnant or breast-feeding, Li said.
“Women genetically have more capacity to store fat ,” Li said. “That is part of our survival.”
Your Workouts Are Too Easy
If you aren’t sweating, you’re not working out hard enough. Doing the same workout over and over again without making it more intense won’t give your body the push it needs to get stronger. And if your metabolism stalls, you won’t be burning any more belly fat than you already have.
Eat This, Not That! Fix: Instead of your regular exercise class day in and day out, try switching it up and exploring another workout, such as a spin class, Zumba, CrossFit, or boot camp.
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