1.Increase fiber and protein in a diet

Adding fiber to the diet can help you lose weight and reduce excess fat in the body, especially in the biceps.

Not only good for the digestive system, foods rich in non -digestible fiber and absorption in the stomach, supporting you full longer, thus reducing appetite and maintaining the slim physique of the body.Fruits, vegetables, whole grains, nuts, seeds and beans ... are foods that provide nutritious fiber, good for reducing excess fat.

Increasing the amount of protein is also a simple way to limit cravings, help you maintain weight and reduce excess fat on your body.Foods rich in protein help reduce arm fat quickly, adding menu: seafood, meat, beans, eggs, dairy products.‏

At the same time, people who want to reduce arm fat quickly need to limit the following food groups:

- Sweets like confectionery, sofa water ...

- Processed food, greasy fried food.

- Alcoholic beverages.

- Animal fat.

- Food group rich in cholesterol.

- Cut the refined carbs because it has high calories but low in fiber can cause blood sugar to rise.Popular refined carbs such as pasta, white bread, cereal ...‏

Supplementing protein and fiber helps you reduce arm fat.

2.Do cardio exercises

Cardio is a type of concentrated exercise to improve heart rate to burn calories.‏

Daily cardio exercises can help the body increase muscle mass and reduce fat in the part that it is accumulating.Normally, you should practice cardio at least 20-40 minutes daily or 150 - 300 minutes per week.

When trying to lose biceps fat, you can ride a bike, boat, swim, jump rope, dance ... These are all activities that will help you achieve the goal of improving cardiovascular health, and whileBurning fat helps you help reduce arm fat.

3.Drink plenty

Water can help increase temporary metabolism, increase the feeling of fullness and support weight loss.A study showed that drinking 500ml of water increased metabolic rate to 30% in 30-40 minutes.This is clearly a very simple tip to overcome arm fat that people with big biceps can do.‏

However, in order to bring a quick slim hand effect, you need to perform in combination with other exercises to promote fat reduction.

4.Give lifting exercises

Lifting weights can help reduce body fat, increase muscle and tone arms to help them look slimmer.

- Prepare 2 quintals (about 1-3kg).At the beginning, you can use low weight weights and gradually increase the weight later.

- Stand upright so that your legs are as wide as your shoulders.

- Each hand holding 1 weight, directing the palm forward.

- Slowly roll your arms to the shoulder position, hold your posture for a few minutes and then put your hand back to the position as at first, pay attention to take a deep breath.

- Repeat the movement about 10-15 times a day, when used to it, can increase to 20-25 times and change weights.‏

Lifting weights can help reduce body fat, increase muscle and tone arms.

5.Getting enough sleep

In addition to adjusting the diet and exercise, getting enough sleep every night is an important factor to reduce biceps fat quickly and effectively.‏

Some studies have found that insufficient sleep can increase the feeling of hunger and slow down the weight loss process, which can prevent the process of losing fat in the arm.

If you are constantly insomnia or hard to sleep, try applying some of the following tips:

- Maintain a consistent sleep schedule by going to bed and waking up at the same time every day.

- Reduce contact with blue light before going to bed 1-2 hours.

- Relax with meditation exercises, deep breathing ...

- Avoid caffeine drinks because this can be a factor that makes you insomnia.