If your chubby face and jiggly arms are making you insecure, maybe you should stop focusing so much on them. Instead, look at your entire body, because in order to reduce fat from your face and arms, a whole-body approach is essential. Losing fat from just one area of your body, also known as spot reduction, isn't possible. As you gradually lose fat from your entire body, the fat in your arms and face will also reduce.
Create a daily caloric deficit so you lose 1 or 2 pounds per week. According to the Centers for Disease Control and Prevention, weight loss at this rate is healthy and easier to maintain. Since 1 pound of fat contains 3,500 calories, you'll have to create a deficit of 500 or 1,000 calories each day to achieve this.
Clean up your diet to eliminate excess calories. Avoid high-calorie foods that contain a lot of fat and sugar, or replace them with low-calorie alternatives that won't ruin your weight-loss progress. Reduce your portion sizes to consume fewer calories and focus on eating a diet that contains vegetables, fruits, low-fat dairy, whole grains and lean protein.
Schedule 30 minutes to one hour of cardio on five days of the week to burn calories that contribute to your caloric deficit. Work out on an elliptical machine, use a rowing machine, or pump your arms back and forth while you jog or walk briskly outdoors or on a treadmill. Although you may sweat and breathe faster, your intensity should be moderate so you can still have a conversation.
Incorporate at least two strength-training sessions into each week, because strength training stimulates muscle tissue, which takes up five times less space than fat and boosts your metabolism so you burn more calories. Work your shoulders, legs, back, arms, hips, abdominals and chest. For each exercise, complete two or three sets of eight to 12 repetitions and gauge the amount of weight you lift by your exertion -- at the end of each set, it should be difficult to do one more repetition.
Perform targeted arm exercises so when your body fat reduces, your arms will appear toned. Include biceps curls, during which you hold a set of dumbbells at your sides with an underhand grip. Then bend your elbows to bring them up to your shoulders. Perform overhead triceps extensions, during which you raise your arms overhead while holding one end of a dumbbell. Then bend your elbows to lower the dumbbell behind your head, and when your forearms are parallel to the floor, extend your elbows to raise the dumbbell.
Tips & Warnings
- Consult a doctor before beginning a weight-loss regimen, especially if you're new to exercise or have a health condition or injury.
- Truestar Health: Spot Reduction - Myth or Truth?
- Centers for Disease Control and Prevention: Healthy Weight - It's Not a Diet, It's a Lifestyle!
- Helpguide.org: Healthy Weight Loss & Dieting Tips
- Centers for Disease Control and Prevention: Physical Activity: How Much Physical Activity Do Adults Need?
- Mercola.com: Will You Get Big and Bulky if You Lift Weights?
- Photo Credit Digital Vision./Digital Vision/Getty Images