Hey there! Wholesomealive is reader-supported. We may earn a small commission from affiliate links at no extra cost to you. Your support helps us create great content. Thank you!

Why are My Arms So Fat Compared to the Rest of My Body

It is that time of the year again when you see everyone working on their summer beach body. But, are your flabby arms making you feel all self-conscious? If so, know that you are not the only person to go through this!

Often people ask, “why are my arms so fat compared to the rest of my body?” Well, there can be myriads of reasons behind this. But, this stubborn fat will also go away once you hop onto a proper routine.

To slay in that perfect swimsuit, you just need a little consistency and confidence. So, today we are going to know how to attain our desired body type for the summer.

Table of Content

Why Are My Upper Arms So Fat?

Fatty or flabby arms, whatever you want to call them, can lead you to cover them with a scarf. You see everyone with their toned muscles and start questioning the effort that you put into the gym.

why are my arms so fat compared to the rest of my body

No doubt, a flabby upper arm is one of the things that makes you look and feel older. Many people are curious to know why my arms are so much fatter than the rest of me. Of course, visceral fat can build up on your upper arms for a variety of reasons.

It’s possible you work out regularly or intermittently and have not made any progress. Where are you stuck? It is because you work out too much, and you keep doing the wrong exercises. Indeed, it would have been better if you had crunches and sit-ups. Certainly, you will end up with fat on your upper arms if you do the wrong exercises.

It is not necessary to overdo your workout routines, but discipline is necessary if you are trying to lose weight and get healthy. It’s impossible to get the right body without discipline.

Body Type With Fat Arms

Your arm shape significantly reflects your body type. Flabby arm may make you look old or even creepy if you are skinny. Fatter arms as compared to body can be due to many reasons. But in particular, genetics and hormones are the main culprit along an inactive lifestyle.

Those who have the following conditions can have fatter arms.

Fat Upper Arms Thyroid

People with a dysfunctional thyroid have unusual body conditions. They may have skinny skin or have chubby sides with no energy. In particular, it affects arms, thighs, hips, and neck weight.

The thyroid gland weighs less than an ounce, but if it isn’t functioning properly, it could cause you to gain 20 to 30 pounds. Regardless of whether it’s underactive, hypoactive, or hyperactive, you may gain body fat.

As thyroid hormones regulate metabolism – how fast or how slowly things move. It affects the entire body, from the top down to the toes. And we know it impacts weight as well. So, you will burn more calories if you have a fast metabolism, or you will weigh more if you have a slow metabolism.

As a matter of fact, there is a major imbalance between thyroid hormone and the hormone DHEA that contributes to this issue. This is the major reason for weight gain in women. Keeping control of your thyroid function can help tone droopy arms.

Signs Of Arm Fat Gain Due To Thyroid

This is a list of a few signs that give you upper and lower arm fat due to an abnormal thyroid.

  • Stubborn fat
  • Fatigue
  • Shivering
  • Weakness
  • Aching muscles
  • Itchy arms

Fat Arms Skinny Body

It has been seen in many cases that body fat buildup in arms is not gone with weight loss. Even if you trim your waistline, your dreaded arms are in their places.

It often happens due to genetics, or you have an endomorph body shape (in which losing arms fat is pretty hard). Also, if you are doing things wrong, you can’t lose your arms and underarms weight.

Moreover, this may be because you are getting old and thus have sagging skin. Also, a sedentary lifestyle with little physical activity or a diet high in carbs can lead to a skinny body with droopy arms.

Why Are My Arms Fatter Than The Rest Of Me?

Why do women have flabby upper arm? Are there genetic problems that cause men to have big arms more frequently? 

If you eat more calories than you burn, you gain excess fat on your arms. It’s usual to gain weight around the hips, thighs, and abdomen, but you can also develop excess fat in your arms and lower legs. You can gain fat wherever fat cells are abundant in your body.

However, female upper arms tend to be bigger than those of most men. Most often, this applies to older women (above 20). Also, people with a high BMI have a higher chance of developing puffy and sagging arms.

But, before you make yourself go through the horrors of self-loathing, know the reasons behind this condition where you frequently ask why are my arms so fat compared to the rest of my body!

Food Habits

Your eating habits have a significant effect on your body. Such as what you eat, quantity and quality, all these factors affect your weight gain in arms. It is pretty much the same thing for arm fat as it is for weight gain.

Well, we often do not look at the type of food that we take. We run after the idea of losing weight without noticing the actual criminal.

why are my arms so fat compared to the rest of my body?

Eating food high in calories and bad carbs can cause unwanted fat accumulation in certain areas of the body. When we consume more calories than we need, our arms tend to store more fat.

Moreover, less walking after eating and sleeping or lying immediately after eating can make your arms flabby. Also, skipping breakfast and eating at irregular intervals contribute to arm fat gain.

Avoid having sugar, candies, white bread, pasta, etc. to shed the fat from your body. Even a little amount of these foods can make you gain fat fast. This gets worse when the body gets habituated. Insulin levels may also rise due to this.

Avoid having sugar, candies, white bread, pasta, etc to shed the fat from your body. Even a little amount of these foods can make you gain fat fast. This gets worse when the body gets habituated. Insulin levels may also rise due to this.

Testosterone Level

Testosterone is also called the male hormone. But, females also have this hormone at the baseline level. It helps to maintain sex drive and arm muscle buildup.

Low testosterone levels can lead the body to store fat and resist muscle-building capability. As a result, the body tends to lose its toned looks. Instead of muscles, we grow flabby, wiggly fat in the body.

In case of deliberate weight loss, make sure you eat enough meat and vegetable protein. Weight lifting and workouts should not degenerate the existing muscles. Adapt to a workout routine that separately focuses on each muscle area. This will help both your hormones and your physique.


Flabby arms are a common problem for women. Upper arms cause insecurity in more women compared to men. One of the main reasons behind this is genetics.

Women genetically tend to store more fat in the upper arms. It is tougher to lose fat arms due to genetic bindings. So, do not be hard on yourself, asking why are my arms so fat compared to the rest of my body. Rather, continue to follow workouts that focus on the upper arms section.

Improper Exercise Routine

We all have different body types. Not all of us need to give squats or weight lifting. Each of us requires a unique set of exercises depending on our body types. So, if you are asking yourself – “why are my arms so fat compared to the rest of my body?”, you already might have the answer.

Instead of focusing on shedding overall body weight, perform workouts that intensely work on upper arms. For bringing a balance, you can do weight lifting as well. Consult your trainer and make a proper routine for your best body.

How To Get Rid of Fatty Arms

You can turn your flabby arms into fabulous ones by including a few steps in your life. This journey from flab to fab asks for nothing but a bit of determination and will.

To tone the muscles in your arm, you need to know which workouts focus on which muscle. The biceps and tricep dips from the upper arms.

Not only exercise but diet helps to tone the arm muscles. Here are a few tips to align your arms to your body according to your preferences.


It is estimated that approximately half the population of America struggles with excess weight. Diet plays an important role in toning your body. No doubt, you cannot target a specific point for weight loss. But diets help you burn arm fat by losing overall health.

Primarily, food with a low glycemic index and carbs helps. Meanwhile, adding protein to your diet burns your fat reserves for energy. Also, drinking water flushes out toxins and helps you lose weight.

Diet Plan for Losing Arm Fat

By altering your diet, you will be able to reduce your weight. Yet, you may not know which diet to follow because there are so many available, making it difficult to get started. Most of the diets depend on curtailing your appetite or restricting calorie intake and carbohydrates or fat intake.

You can lose your arms weight and improve your overall weight by following these diet plans.

Intermittent Fasting

An intermittent fasting diet strategy consists of periods of fasting alternated with periods of eating.

When you fast intermittently, you’re limited to how much you can eat, which is a great way to cut calories. This may result in weight loss – unless you eat too much food during permitted eating times.

Alternately, fasting can help keep muscle mass while shedding arm fat, stimulating metabolism.

Plant-based Diets

You may lose arm weight by eating a plant-based diet. Veggies and vegans restrict the use of animal products for reasons including health, ethics, and the environment. These practices not only improve the fatty tissue of their arms, but also boost their health.

Although there are several types of vegetarianism, they all prohibit all poultry, meat, and fish. A vegetarian may also abstain from using eggs and dairy products.

There are also plant-based diets that allow moderate consumption of animal products, such as the flexitarian diet. Flexitarian diets don’t adhere to a rigid set of rules, since they are lifestyle changes rather than specific diets.

Basically, this diet emphasizes whole grains, fruits, veggies, and legumes while allowing for protein and animal products in moderation, making it an appealing option.

In one step beyond the vegan diet, animal products are also barred, including dairy items, honey, albumin, gelatin, whey, and casein.

The Mediterranean Diet

Diets like the Mediterranean diet are based on traditional recipes from Italy and Greece.

Studies indicate that it can help people lose weight, even though it is designed for reducing cardiac risk. The diet does not specifically target weight loss, but its usage can help trim upper and lower arms and burn excess fat throughout the body.

Those who follow the Mediterranean diet recommend eating plenty of the following food:

  • Nuts
  • Seeds
  • Fruits
  • Legume
  • Whole grains
  • Seafood
  • Extra Virgin Olive oil
  • Fish 

Meat, eggs, and dairy products should be consumed in moderation. Red meats should therefore be limited.

Furthermore, the Mediterranean diet restricts refined processed meat, trans fat, grains, added sugars, refined oils, and other foods that are highly processed.

Low-carb Diets

When you are struggling with weight loss particularly in your belly, arms, and pubic area it is most important to cut back on carbohydrates. In particular, refined carbohydrates should be restricted.

Some most popular low-carb diet plans are the following:

  • Ketogenic diet
  • Low-carb high-fat (LCHF) diet
  • Atkins diet

Certainly, cutting down on high-carb food can control weight gain and reduce fat deposits. It is most effective for increasing muscle tone on the upper body.

Low-fat Diets

Low-fat diets have been popular for decades, just like low-carb diets. Unlike other macronutrients, fat contains about twice the amount of calories per gram than carbohydrates and protein.

Weight loss may be achieved with low-fat diets just as well as low-carb diets in controlled situations, but low-carb diets appear to work better day to day.

Studies have shown that ultra-low-fat diets are effective in promoting weight loss in obese people.

Food To Lose Arm Weight Faster

While you are trying to tone your branch, you should rely on food that contains more protein and fewer carbs, and eat. Here is a complete list of foods to include in your diet plan for a better stump.

  • Whole eggs (1 egg per day)
  • Leafy green (swiss chards, Spinach, collards, kale)
  • Fatty fish (tuna, trout, salmon, cod, sardines, Mackerel)
  • Cruciferous vegetables (cabbage, broccoli, brussels sprouts, cauliflower)
  • Boiled potatoes
  • Beans (black beans, kidney beans)
  • legumes 
  • Soups (But avoid oily and creamy soups) 
  • Cottage cheese
  • Coconut oil
  • Nuts (Pistachios, almonds, cashew, brazil nuts, etc.)
  • Unprocessed lean meat
  • Chili pepper
  • Fruits (avocado, kiwi, melons, stone fruits, grapefruits, passion fruits, apple, berries, oranges, bananas)
  • Vinegar (white vinegar, apple cider vinegar)
  • Whole grains (quinoa, barley, brown rice, millets)
  • Chia seeds
  • Yogurt

Food To Avoid When Losing Arm Fat

While helping your arm fat, you should avoid high calories and fat intake. Moreover, avoid anti-inflammatory foods. You should feed yourself with whole food that is high in fiber and good nutrients. 

This is a list of food groups that you ought to avoid eating.

  • Chips (potatoes, fried)
  • White bread
  • Sugary and carbonated drinks
  • Alcohol
  • Candy bars
  • Processed fruit juices 
  • Bakery products
  • Sweets
  • Ice cream
  • Caffeine drinks
  • Preserved food


Indeed, unusual fat deposition is due to little or no physical exercise. Exercise is the best way to target fat loss at a specific body type. As it helps with stretching that strengthens and tones your muscles.

Physical activity, combined with a reduced-calorie diet, creates a calorie deficit that allows you to lose weight. Indeed, increasing your physical activity leads to burning more calories for energy.

It is also a thing to keep in mind that only exercise can’t help. You should include a weight loss diet along with a workout. Especially biceps curls, and overhead presses, scissors, chair dips, target arm, and upper body fat.

Here I’ve listed a few workout plans to lose arm fat.

Weight Lifting

Let the word weight lifting not fear you. You do not need to go to a gym for this. Pick up two 2-liter water bottles and start lifting them in sets.

You can start weight lifting with anything heavy. But, make sure you do not overwork your muscles on the first day.

Hold the weights and gradually lift them over your head. Try to keep your posture straight while lifting. Continue doing it. Slow lifting will help to tone the arms well.

Chair Dips

Chair dips are an effective exercise for both arms and back muscles. Choose a chair or bed that is at a higher level than the ground.

Face away from the chair. And, keep your hands on it from behind. Gradually bring your body to the ground level by breaking at the elbow point. Come back to the chair level. Continue doing this for toned arms.

Counter Push-ups

The counter table is all that you need for this easy yet effective exercise. Face towards a counter and put both your hands on the edge of it. Stand in an inclined position by tiptoeing.

This is the initial position. By bending the elbow, slowly come down to the counter. Again, get back to the initial position by stretching the elbows. This is something you can do while you are working in your kitchen.


We all know how great push-ups are for core muscles and arms. They will help to strengthen the muscles. Even though beginners might find it difficult, one can master it with practice.

Divide the normal push-ups into 3 sets and continue doing them every day. This exercise will help you get your desired toned arms.


The name says it all in the case of this exercise. It is as basic as anything. Bring both your arms to shoulder level. And, stretch out the arms.

Now, bring the stretched arms to their alternate sides with a flow. It resembles the opening and closing of scissors.

This cardio will overlap the other arm. Scissors do not need any other equipment to perform. So, it is also convenient for any place and time.

Arm Circles

Arm circles are a fun exercise that one can do with or without weight. Move your legs apart from each other. And, bring your arms to the sides of your body. Lift your arms to the respective sides by keeping them stretched.

Start rotating your already stretched arms in a circular motion. Do it clockwise and then anti-clockwise. This back and forth movement will help to tone the muscles faster.

Losing Weight But Arms Still Fat

Weight loss helps lose arms fat through diet and exercise. It is for sure you can tone your body through it. However, in case your arms are still fat. Probably your weight loss strategy is wrong.

For instance, you can’t lose weight if you diet only but don’t exercise. Similarly, if you are exercising only while eating junk and high-fat food, then it is futile to spend time and money on heavy workouts.

However, if you are working out and eating well and still your arms are fat. If so, you might have an unsound diet plan or an ineffective workout strategy. Also, your fat maybe inherited.

Will Fat Burning Cream Work On Flabby Arms?

A fat-burning cream is manufactured to lose specific body weight without relying on diet and exercise. Many topical fat-burning creams that people use for belly fat burning may work as weight loss products for the arms. Sometimes, cellulite around the arms can be difficult to remove, but by using this cream you’ll be able to achieve the best look you’ve ever had.

Even though slimming creams work, they should not be considered a long-term weight loss solution. Their effects last for only a short period. It wears off instantly upon discontinuing use, and your arms will start gaining weight again.

Nevertheless, if you want long-term results from a body slimming cream, you need to follow a diet and exercise regularly.

Despite the skepticism of most people, fat-burning creams are safe to use. In order to lose arm weight, you only have to choose a fat-burning cream that has clinically proven active ingredients. Fat cream is generally effective, as long as it is not misused. The longer you use the cream as directed, which is generally not more than twelve weeks, you reduce the risk of side effects.

However, you should consult your doctor before using body slimming cream in order to lose weight. Moreover, consider talking to your doctor if you suffer from certain skin infections or other underlying health conditions.

Liposuction for Fat Arms

Liposuction is a common process for removing fat from any focused region. This is a cosmetic surgery that uses a suction technique to withdraw lipids or fat.

Often, fat may accumulate in the arms abnormally. It can be due to the genetics or body type of a particular person. This stubborn fat might not go away even with diet and exercise.

In the aforementioned case, a person might go for liposuction. But, it should be allowed only when a person has failed to lose the fat after diet and exercise. So the next step can be liposuction.

Before doing liposuction, the doctor has to know the physical history of the patient. The patient will be required to go through multiple tests which include blood tests and ECG.

Different types of liposuction processes for arms are there. Some of them are following:

  • Suction-assisted – the traditional method comprises this procedure.
  • Power-assisted – This uses an outer power source through which the surgeon drives the cannula.
  • Vibro-assisted – Air pressure functions as the main actor in this process. Complex movements are performed on the tip during this.
  • Ultrasound-assisted – This liposuction process needs ultrasound energy.
  • Vaser – assisted: This process also needs ultrasound energy, but it does not have as much energy as ultrasound-assisted liposuction. It also uses solid probes.
  • Laser-assisted – As the name suggests, this liposuction is done with the help of a laser.

Do not stress your mind by thinking – “why are my arms so fat compared to the rest of my body?”. There are many ways to get rid of the stubborn fat in your arms. Liposuction is one of them, along with coolsculpting. Consult with a good cosmetic surgeon before you go for this surgery!


Flabby arms can be stressful. But, it is also important to accept your own body. “Why are my arms so fat compared to the rest of my body?” – a common question of many. But, while you look for the answers, make sure you become more kind to yourself.

Keep that self-doubt aside and start working from today. The results will not be far once you get habituated with a healthier lifestyle. Till then, keep loving yourself because you deserve every bit of it!


1. What causes the arms to look heavier compared to the body?

Many factors can work to make the arms look heavier. Calorie intake, calorie sources, hormones, and genetics are the most prominent ones. This can also occur due to not focusing on arms during workouts.

2. Is liposuction safe for arms?

Liposuction is a safe process to remove fat from the arms. But, a doctor should suggest this only when the patient fails to lose fat in natural ways. Diet and exercise should be the priority to bring about change in the body. If this fails for a genetic reason, only then one should do this.

3. Is exercise enough to lose arm fat?

Exercise is undoubtedly the best way to remove fat from the body. But, one must also look after the calories that they are taking. Overall body toning can also make significant changes in your arms.

4. Why are my (female) arms so big?

Hormonal imbalances cause women to have more fat on their arms. A drop in testosterone (male sex hormone) is more responsible for fat storage in the female body. Also, estrogen imbalance leads to sudden weight gain in unanticipated places.

Besides hormones, aging and a dysfunctional thyroid account for most of the fat on female arms coupled with slim bodies.

5. What makes arm fat go away?

It is possible to lose arm fat by following a weight loss diet and exercising. In order to reduce your weight, you have to consume fewer calories, good fats, fiber, and avoid foods that contribute to inflammation or weight gain.

The arm muscles are also strengthened and flattened by exercise; this helps a lot to target them. Exercises like overhead tricep extension, overhead presses, bicep curls, and upright rows, lifting weights help burn fat and build muscle.

In fact, exercise and healthy eating can tone your arms and make them appear slimmer.

6. Why are my arms so thick?

Fat is built in the arms when the person consumes more calories than they burn. Typically, people gain weight in their hips, thighs, and belly, but they can also develop fat in their arms and legs. It is actually fat cell deposition that makes your arms look thick.

7. Why are my arms suddenly fat?

Imbalanced hormones in the body can cause sudden fat gain in the arms. For instance, progesterone, testosterone, and estrogen. Moreover, stress or inadequate sleep contributes to weight gain as well.

8. Are fat arms genetic?

Indeed, yes! Fat arms as compared to the rest of the body can be genetic. Yet, you can control it with regular exercise and diet.

9. Why do I have big arms?

Bigger arms as compared to the body may be due to body shape. It is generally called endomorph physique when you have a pear-shaped body with fatter arms. 

Moreover, you are likely to get fat arms if you have a high BMI.

Wholesomealive.com -a blog about Healthy Living