To lose weight from your upper arms, you must lose it from your entire body, because spot reduction, where you lose fat from just one area of your body, isn't possible. When you lose weight from your entire body, your arms will also slim down. To lose weight, commit to changing your lifestyle -- eat a healthy, reduced-calorie diet and perform regular cardiovascular and strength-training exercise. For the best results and to prevent injuries, learn proper exercise form and consult your doctor before engaging in a new workout regimen.


Unless medically supervised, drastically reducing your calorie intake to lose weight isn't recommended. According to WebMD, rapid weight loss can trigger everything from headaches and fatigue to malnutrition and gallstones. To safely lose weight and to keep it off, experts recommend gradual weight loss at a rate of one or two pounds per week. This requires a daily deficit of 500 to 1,000 calories, which is achievable through diet and exercise.


No particular food will slim down your arms, but by cleaning up your diet you can lose weight from your entire body, including your arms. Instead of depriving yourself from certain foods or entire food groups, focus on eating smaller portions and watching what you eat. Limit your intake of sugar, salt, unhealthy saturated fats, cholesterol and trans fat. Fill up on a variety of fruits and vegetables, lean meats, low-fat dairy and whole grains. Compare food labels and substitute unhealthy foods with healthier options.

Cardio Exercise

To burn calories, perform one hour of cardiovascular exercise on five days of the week. JJ Virgin, a fitness and nutrition expert and author of "Six Weeks to Sleeveless and Sexy," suggests performing cardio that activates your upper arms. Virgin says that cardiovascular machines with arm levers, such as an elliptical and rowing machine, provide cardiovascular and strength-training benefits, resulting in optimal fat burn. Other cardio that activates your upper arms includes kayaking, swimming and kickboxing.

Strength-Training Exercise

Strength training helps you maintain and increase muscle tissue. Muscle tissue speeds up your resting metabolic rate, because it uses calories to sustain itself. Perform strength-training exercises on at least two days of the week, as recommended by the Centers of Disease Control and Prevention. Focus on training all the major muscle groups and use enough weight so the last repetition of each set is a struggle to complete. If you're new to strength training, hire a personal trainer to teach you proper form.

Targeted Exercises

Include strength-training exercises, such as triangle pushups in your workout. According to the American Council on Exercise, this is the most effective exercise for the triceps. Triangle pushups are performed while your thumbs and index fingers come together to form a triangle on the floor. Point your elbows straight back during the exercise. Dips are another effective triceps exercise. Sit with your back facing a bench or step and place you hands shoulder-width apart on the raised surface behind you. Use your triceps to push your body up until your arms are extended. Slowly lower yourself back down. Perform repetitions and sets according to your fitness level.

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