If you want to lose weight, you must first control your diet. Eating less heavy and high-calorie food is the key to losing weight. Reasonable eating habits can reduce excess fat. Usually refuse high-sugar foods, such as ice cream, chocolate, drinks, etc. There are also some heavy-flavored foods, such as fried chicken hamburgers and pizza, which should also be given up, because these foods are high in calories, and the calories consumed every day will make the body accumulate calories and gradually form fat. Therefore, daily diet control and reducing calorie intake by 20% can better improve the efficiency of weight loss.

Eat three meals on time, it is best to cook by yourself, and use light cooking methods to better control calorie intake. Eat more effective fat-scraping vegetables, such as broccoli, tomatoes and wax gourd. , will improve the digestive ability of the stomach, help the body to discharge waste faster, and promote the efficiency of fat burning. With the decrease of body fat content, the fat on the arms will also decrease.

Some people who want to lose weight will choose dumbbells to repel fat, but in fact dumbbell training can only play a role in shaping the arm, but it can not effectively reduce arm fat. Because arm fat is caused by body fat accumulation and muscle loss, and fat reduction can not reduce fat locally, the whole body is in the process of fat reduction. Therefore, the best way to effectively lose arm fat is aerobic exercise, not dumbbells. You can choose to run, jump rope, ride a bike, etc., which can effectively reduce the body fat rate.

A little knowledge? Bending and stretching upward at the back of the neck is a common exercise to exercise the arm. This is an action that relies on the triceps brachii, which can tighten and stretch the meat well. This seems simple, but there are many things to pay attention to. First of all, don't lean forward when standing. First, adjust the posture so that the shoulders, back and waist are in the same straight line. When you put your hands behind your back, try to keep your arms close to your ears. Feel your arms and shoulders tense. The correct way is to exhale when lifting and inhale when putting down. You can do it 20-25 times in a group, 3-5 times each time. When you do this, you will feel a little sore in your triceps. If it's easy for you, you'd better increase your weight, such as lifting a bottle full of water or a lightweight dumbbell.