Create a calorie deficit with balanced meals
Eat enough protein to support muscle retention
Do regular full-body strength training
Add arm-focused exercises like tricep dips, push-ups, bicep curls, and overhead presses
Include cardio such as walking, cycling, or interval training
Reduce overall body fat through consistent exercise and nutrition
Increase daily activity and reduce sedentary time
Stay hydrated
Get enough sleep
Be consistent for several weeks to months
Avoid spot reduction expectations
Focus on overall fat loss and muscle tone