Create a calorie deficit with balanced meals
Eat enough protein at each meal
Reduce sugary drinks and ultra-processed foods
Do regular full-body strength training
Include push-ups, triceps dips, and planks
Add resistance-band or dumbbell arm exercises
Train arms 2 to 4 times per week
Increase daily activity and step count
Do cardio such as brisk walking, jumping jacks, or dancing
Focus on overall fat loss, not spot reduction
Get adequate sleep each night
Manage stress consistently
Stay hydrated
Track progress with photos and measurements
Be consistent over time