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Got fat forearms? Here’s how to lose lower arm fat fast (the natural way)

Got fat forearms? Here’s how to lose lower arm fat fast (the natural way)

The forearm is the most visible muscle group of the upper body. So if you have some kind of disfigurement there, then people are way more likely to notice than if it was on your leg, for example.

In this article, I’ll show you how to work out if you actually have fat forearms (or if it’s all in your head). Then, I’ll give you 5 concrete tips on how to lose forearm fat naturally.

You will not need any supplements or special diets to get results around here. We keep it safe, natural, and evidence-based.

Related post: forearm exercises for women

Are flabby forearms bad?

An overweight senior woman

In my experience, people can have flabby forearms without actually being obese. Due to their hormonal profile or genetic makeup, some people just naturally store a lot of fat on their forearms.

Also, there are much worse places to store fat than your lower arms or forearm crease (such as around your vital organs). Plus, after all, the fat might actually be giving strength to your forearms, which is beneficial for performing everyday tasks.

Ultimately, though, if your fat forearms are due to obesity, then they’re most certainly a negative that you should seek to fix. Thankfully, I’ll show you exactly how to lose lower arm fat safely in just a moment.

Do you even have fat forearms?

A woman looking at her forearm fat in the mirror

In this modern world, where everyone on the internet seemingly has “perfect” bodies, we can often be overly harsh on our own physical appearance. To take an extreme example, there are bodybuilders out there with ripped abs that genuinely believe that they’re fat.

It sounds ludicrous, but it’s true. Many people suffer from various types of body dysmorphia, so it’s possible that your forearms might not be as fat as you think they are.

But in case they are overly chubby, I’m going to show you how to get rid of your lower arm fat fast and safely.

How to lose forearm fat naturally

Here’s how to lose forearm fat fast—naturally. No need for harsh diets or questionable supplements.

Reduce your calories

Two salad bowls containing lettuce, peppers, tuna, and more

There are no two ways about it. If you’re eating more calories than your body requires to maintain its weight, then you’re going to gain extra mass of some sort.

Now, this could be lean muscle mass. It could also be water and glycogen from the carbohydrates. But, for many people, the excess calories often turn into fat (seemingly overnight).

Therefore, the first port of call is moderate calorie restriction. There’s no need to completely starve yourself, though, unless you’ve been told to do so by your doctor.

However, to lose forearm fat, you need to reduce your overall body mass and, in particular, your body fat level. This is easiest to achieve with a combination of cardiovascular exercise, weight training, and moderate calorie restriction.

Do some cardio

A man demonstrating how to lose forearm fat; do plenty of cardiovascular exercise

Cardiovascular activity keeps the heart healthy, increases your metabolism, and makes you feel good. Of course, if you haven’t exercised in a while, going for a short run can feeling like completing a marathon.

But don’t let that temporary discomfort deter you.

If you want to get rid of your flabby forearms, cardio Is one of the best solutions because it’s cheap (often free), healthy (presuming your doctor gives you the go-ahead), and gets real results, unlike many supplements or hyped up training programs.

Train your forearms directly

A man performing a one arm dumbbell wrist curl to work his forearms

You can do all the forearm training in the world, but if your body fat percentage is high, then you’ll still have fat forearms.

Yet, adding muscle to your lower arms usually gives them a leaner, slimmer, and more athletic appearance. And you can get toned forearms, too!

You might not see these results at first while you’re in the process of bringing your your body fat down. However, once you reach your target weight, you’ll be pleasantly surprised at your forearm definition if you’ve been doing direct training during your weight loss journey.

Also, don’t worry about making your lower arms overly large from weight training. Most women, for example, simply don’t have the genetics, frame, and hormones necessary to get really muscular forearms.

Even many men struggle with their forearm development because, contrary to other body parts, the forearms are already somewhat developed from performing everyday lifting.

Stress less

A man sat on a park bench

Mental stress is the silent weight loss killer.

Stress spikes cortisol which also spikes insulin. [1] This leads to sugar cravings. These cravings lead to overeating. Overeating leads to weight gain. Weight gain leads to depression. This then leads to emotional eating.

Can you see what a vicious circle stress can ensnare you in?

Thankfully, exercising is actually a great way to reduce your stress. Not only because it secretes dopamine but also because it helps you to sleep better. [2] And, sleep, as it’s well known, is crucial for keeping your stress levels low.

Other than that, consider spending more time in nature, spending more time with family and friends, and limiting your caffeine and alcohol intake.

See also: sweaty forearms

Improve your recovery

A woman sleeping

Recovery consists of getting enough sleep, maintaining low stress levels, and consuming an appropriate diet for your goals. I’ve saved it until last because it ties everything together.

When your recovery is good, you get faster results because your muscles can grow more, and your hormones are more primed for fat loss (as opposed to fat storage).

When your recovery is good, you also naturally sleep better, which further reduces your stress.

So, if you want to know how to lose lower arm fat, then you also need to learn how to recover better.

The verdict on losing your fat forearms

A woman with flabby forearms

So we’ve learned how to lose forearm fat fast and safely. I hope that you were pleasantly surprised at the simplicity of it!

Having fat forearms can sure make you feel self-conscious. But the good news is that you don’t have to be overweight forever. With simple interventions like a stress management program, a personal exercise regime, and a healthy diet plan, you can get rid of your flabby forearms and lead a happier life.


  1. Lindberg, S. (2019, November 20). Stress and Weight Gain: Understanding the Connection. Healthline.
  2. Johnson, J. (2018, September 5). How to tell if stress is affecting your sleep. Medical News Today.