Create a calorie deficit through balanced eating
Eat enough protein to support muscle retention
Do full-body strength training regularly
Include arm-focused exercises like tricep dips, push-ups, bicep curls, and overhead presses
Add cardio workouts to increase overall calorie burn
Increase daily activity with walking and movement
Reduce sugary drinks and highly processed foods
Get enough sleep each night
Manage stress to help control overeating
Stay consistent over time
Accept that spot reduction is not possible
Track progress with photos, measurements, or body composition changes