Achieving nicely sculpted arms requires effort, even for those naturally gifted with good genetics. Besides visiting the gym to sustain lean muscle, strength, and tone, it’s crucial to prioritize quality sleep, stress management, and a nutritious diet. According to Shelley Balls, MDA, RDN, LDN, owner at Fueling Your Lifestyle, reducing alcohol and added sugars in your diet is essential. “Chronic alcohol consumption can slow your metabolism and promote fat storage,” Balls explains, noting that alcohol can disturb sleep, increase appetite, and reduce energy expenditure, all leading to a slower metabolism. Balls advises against following dieting trends like fasting as they can harm your metabolism over time. She states, “Skipping meals can cause your metabolism to slow down as it goes into survival mode, potentially leading to weight gain, especially once you return to normal eating habits.” Instead, consuming whole foods rich in protein is beneficial for burning fat and reducing arm jiggle. Here are seven dietary additions health experts recommend to help lose arm fat.

Non-Starchy Vegetables

While all vegetables provide essential nutrients, the choice of vegetables is key for weight loss. Shelley Balls advises, “Non-starchy vegetables like greens, summer squash, bell peppers, mushrooms, tomatoes, celery, and others are low in calories, which aids in weight loss while providing dietary fiber and antioxidants. These benefits help regulate blood sugar, enhance gut health, reduce inflammation, and supply essential vitamins and minerals.” Balls suggests incorporating a serving of non-starchy vegetables into every meal, such as adding spinach to smoothies or morning eggs, sautéing zucchini as a dinner side, or enjoying a lunch salad. The variety of non-starchy vegetables offers numerous creative possibilities.

Eggs

Eggs are a nutritional powerhouse flexible in culinary uses, and they support fat reduction, as noted by Trista Best, MPH, RD, LD, with The Candida Diet. “This protein-rich food contains amino acids that preserve lean muscle while promoting fat burning during workouts,” she explains.

Fish

According to Balls, you should eat fish at least twice a week because it’s rich in protein, healthy fats and vitamin D, which are essential for “a healthy metabolism, blood sugar management, and improved satiety.” She explains, “To boost your metabolism, focus on eating regular meals high in protein, dietary fiber, and probiotics. Protein can slightly increase your metabolic rate, which could give you a leg up when it comes to weight loss.” Balls adds, “Fish provides an abundance of healthy fats that can help decrease inflammation aiding in weight loss. Sometimes fresh fish is hard to come by, so don’t be afraid to use canned options such as canned tuna or salmon. One of my favorite ways to enjoy fish is simply baking it in the oven with herbs and spices, with a side of wild rice and non-starchy veggies.”

Quinoa

Quinoa is a satisfying and nutritious alternative to rice. “A complete plant-protein that provides all essential amino acids while also being a complex carbohydrate,” says Best. “This combination sustains energy throughout workouts and the fiber keeps blood sugar stable.”

Spicy Foods

Don’t be afraid to experiment with spices and add bold flavors with jalapenos, or other hot peppers. Balls says, “Capsaicin found in spicy foods has been shown to slightly increase metabolism by enhancing thermogenesis (heat production) in the body.” She shares, ” In our house we love to enjoy roasted jalapenos. Simply cover with olive oil, and lightly season with herbs, bake for 20 minutes on each side and enjoy! Ginger, whether fresh or conveniently ground in a squeeze bottle can also slightly increase your metabolic rate and promotes fat burning through thermogenesis. I love adding ginger into stir frys, soups, and sauces to give it a boost of flavor!6254a4d1642c605c54bf1cab17d50f1e

Almonds

Almonds are a  protein-packed healthy snack that Best recommends eating to help fight arm fat. “Almonds are a nutrient dense food rich in protein and healthy fats that sustain energy, allowing you to have an effective arm-focused workout,” she says.

Fruit

Fruit is another healthy go-to for snacks that Balls says can burn fat. “Fruit, especially enjoyed in its whole form, provides an abundance of dietary fiber, antioxidants, vitamins, and minerals that promote weight loss,” she explains. “Instead of going for a glass of orange juice, choose a whole orange instead which provides dietary fiber to help keep you feeling full longer, and help to prevent blood sugar spikes.” She adds, “Opt for a cup of raspberries as an after dinner dessert with dark chocolate, or enjoy some fruit on the side of your breakfast or lunch to boost nutrient intake while still promoting weight loss.” Best agrees and recommends including berries in your daily diet. says, “They’re rich in antioxidants that will aid in fighting inflammation and support post-exercise recovery.”