Create a calorie deficit through balanced eating
Prioritize lean protein at each meal
Eat more vegetables, fruits, and high-fiber foods
Reduce sugary drinks, sweets, and ultra-processed foods
Control portion sizes
Do regular strength training for the upper body
Include triceps exercises like dips and kickbacks
Include biceps exercises like curls
Add shoulder exercises like presses and lateral raises
Do compound exercises like push-ups and rows
Train arms 2 to 3 times per week
Add cardio such as brisk walking, cycling, or jogging
Increase daily activity and step count
Stay consistent with workouts and nutrition
Get enough sleep
Drink enough water
Manage stress
Be patient and track progress over time