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Getting rid of the sagging skin on your upper arms, often referred to as “bat wings,” can be a tough task. However, experts agree that diet plays a crucial role. We consulted nutritionist Tara Collingwood, an experienced Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, to find out what foods might help reduce arm fat. Collingwood points out, “There’s no single food that targets fat or builds muscle in one specific body part. However, focusing on nutrition that supports lean muscle, skin health, and fat loss can make a difference.” She also advises combining dietary changes with exercises like tricep dips, pushups, and lateral raises. Here’s what she suggests as the top 5 foods to help tone your arms in 30 days.
Lean Protein
The first essential item for reducing arm fat is lean protein, according to Collingwood. Think chicken, turkey, fish, eggs, tofu, and beans. “Protein is crucial for building and repairing muscle tissue. When combined with resistance training, it aids in maintaining lean muscle in the arms,” she explains.
Fatty Fish
Another key food group to incorporate for trimming arm fat is fatty fish, such as salmon, tuna, and mackerel. “These fish are rich in omega-3 fatty acids, which help lower inflammation and aid muscle recovery. Plus, they offer high-quality protein,” notes Collingwood.
Leafy Greens
Don’t forget to pick up leafy greens. A few of Collingwood’s favorites include spinach, kale, and Swiss chard. “Packed with antioxidants, vitamin C, and magnesium to support collagen (skin elasticity) and muscle function,” she says.
Nuts and Seeds
She is also a fan of nuts and seeds, including almonds, walnuts, chia, and flaxseeds. “These provide healthy fats, plant-based protein, and vitamin E for skin health. They are also a great snack option to balance blood sugar,” she says. Not surfe how to eat chia and flax seeds? Sprinkle them on your yogurt or add to smoothies.
Berries
Craving something sweet? Berries are the best option for losing arm fat. She recommends blueberries, strawberries, and raspberries. Not only are they antioxidant-rich, but supports collagen, and helps reduce oxidative stress. “Also a lower-calorie, high-fiber swap for processed sweets,” she notes. They also help sweeten up low or non-fat Greek yogurt, another great food that supports fat loss.
