How to Get Rid of Arm Fat: Non-Surgical & Surgical Options

For many people, particularly women, the upper arms are a common area for unwanted fat accumulation. Even individuals who adhere to healthy lifestyle habits, including a balanced diet and regular exercise, may notice changes in their upper arms as they age. These changes can stem from stubborn fat deposits, hormonal shifts, genetics, a decline in collagen and skin elasticity, or even excess skin following significant weight loss or bariatric surgery. Regardless of the cause, “flabby arms” or “bat wings” can be a source of frustration. Addressing arm fat and excess skin on the upper arms is a frequent concern brought to Dr. Michele Green at her private dermatology practice in New York City. Fortunately, advancements in cosmetic dermatology offer a range of treatments to help reduce fat in the upper arms through non-surgical body contouring. Non-invasive procedures like CoolSculpting (cryolipolysis) for fat elimination and Thermage (radiofrequency laser treatment) for skin tightening are commonly used to help patients achieve their desired appearance. These methods are popular alternatives to invasive surgical procedures such as body lifts or liposuction because they can provide permanent body contouring improvements without the associated risks and lengthy recovery times of surgery. If you’re exploring How To Get Rid Of Arm Fat or address sagging skin, board-certified cosmetic dermatologist Dr. Michele Green in NYC offers effective solutions. By combining non-invasive body contouring procedures, Dr. Green helps patients achieve lasting results without involving a plastic surgeon. Whether dealing with loose skin, excess fat cells, arm fat, underarm fat, bra fat, or skin laxity and fat bulges elsewhere, CoolSculpting and skin tightening lasers offer safe and effective body sculpting with minimal to no recovery time.

Understanding Arm Fat: Causes and Genetics

Arm fat can result from several factors, including the natural aging process, hormonal fluctuations, and genetic predispositions. A decrease in testosterone levels in women has been linked to increased arm fat and looser skin. Testosterone aids in releasing fat from fat cells into the bloodstream; lower levels can lead to stubborn fat pockets developing in various areas, including the arms. Fat cells accumulating between the armpit and elbow are often resistant to traditional weight loss methods like diet and exercise.

Another contributor to flabby arms is the loss of skin elasticity due to declining collagen and elastin levels as part of aging. This can lead to sagging skin, sometimes referred to as “bat wings,” which might be a combination of excess skin and fat. This sagging can make some individuals feel self-conscious, limiting their movement or clothing choices. As women age, total body mass tends to increase, and fat cells often significantly increase in the upper arms. Furthermore, excess skin can remain on the upper arms after substantial weight loss, even when stubborn fat cells persist.

Genetics significantly influence where the body stores fat. If you have a genetic tendency to accumulate fat in the upper arms, weight gain will likely manifest there. This genetic factor makes it challenging to lose fat in this specific area, even with a healthy diet and regular exercise. Generally, women are more genetically predisposed to storing fat in their upper arms compared to men.

Where Does Armpit Fat Come From?

Armpit fat is common and can affect people of all sizes, weights, and ages. While it occurs in both men and women, it is more prevalent in women. Research indicates that genetics heavily influence body fat distribution, with women being more affected than men in this regard. Being overweight can lead to subcutaneous fat depositing in the underarm area. Hormones also contribute, as breast tissue is sensitive to hormonal changes. Fluctuations in estrogen, progesterone, and prolactin can cause breast swelling, potentially increasing fat between the breasts and underarms.

How to Get Rid of Arm Fat: Non-Surgical Solutions

A significant breakthrough in cosmetic dermatology was the discovery of permanent fat removal by freezing fat cells. Cryolipolysis is the underlying principle.

Cryolipolysis: The Science Behind Fat Freezing

The concept of cryolipolysis originated when two Harvard medical researchers noticed that children developed cheek dimples after eating ice pops. This observation suggested that fat cells freeze at a higher temperature than surrounding tissues, paving the way for technologies like CoolSculpting. This method can eliminate stubborn fat by freezing fat cells within a targeted area. The body then naturally processes and permanently eliminates these damaged fat cells through its metabolic system.

CoolSculpting: Freezing Away Arm Fat

CoolSculpting is a leading non-invasive option for reducing upper arm fat. It is FDA-approved for removing fat cells in various areas, including the abdomen, thighs, knees, buttocks, back (bra fat), underarms, chin, and upper arms. CoolSculpting stands out as a non-invasive procedure that permanently destroys fat cells. Achieving permanent fat removal, potentially in just one session, without requiring recovery time, explains its growing popularity over the last decade, making it the top non-surgical fat reduction method in the U.S.

The CoolSculpting process is straightforward. An initial consultation with Dr. Green establishes a treatment plan tailored to your needs. A typical CoolSculpting session lasts 35-60 minutes, depending on the treatment area and the specific applicator used to freeze the fat cells. The procedure is virtually painless with no downtime, making it ideal for busy individuals. Results gradually become visible over several months as the body metabolizes and eliminates the destroyed fat cells.

Before and after CoolSculpting on inner arms showing significant fat reduction after 4 months – treatment by Dr. Michele Green

It is crucial to understand that CoolSculpting is not a weight-loss treatment. It is recommended for patients within approximately 30 pounds of their ideal weight who struggle with localized, stubborn fat deposits despite a healthy lifestyle. CoolSculpting effectively targets specific fat bulges, offering body contouring in the privacy of Dr. Green’s NYC dermatology office.

What is Involved in CoolSculpting for Arm Fat?

During your consultation, Dr. Green will discuss your aesthetic goals, assess your body shape and fat distribution in the target area, and measure the arms to select the appropriate applicators. CoolSculpting applicators vary in size and shape; for instance, the CoolFit is often used for upper arms, while the CoolCore targets the abdomen. The treatment area is marked, cleaned with a pre-treatment wipe, and covered with a gel pad to protect the skin. The vacuum applicator is then positioned over the marked area, drawing the excess fat bulge into cooling panels to freeze the fat cells.

Each application typically takes 35 minutes to 1 hour and 15 minutes. During the initial 10 minutes, sensations like pulling, mild pinching, intense cold, tingling, or cramping might occur, but these usually subside as the area numbs. Once the cycle completes, the applicator is removed, and the area is massaged for two minutes. This massage helps break up the treated fat cells and enhances fat reduction. There’s no downtime post-CoolSculpting; patients can immediately resume normal activities, including exercise. Visible results typically appear within 3 to 4 months.

Are There Any Side Effects from CoolSculpting for Arm Fat?

Most patients experience minimal side effects from CoolSculpting on the arms. Common, mild side effects can include temporary bruising, tenderness, or swelling in the treated area. Some individuals might also experience transient numbness, which usually resolves on its own within a few weeks as sensation returns.

How Much Does Arm Fat Removal Cost for CoolSculpting?

The cost of CoolSculpting for arm fat removal varies based on the volume of fat, the patient’s aesthetic goals, and the size of the treatment area. These factors determine the most effective CoolSculpting applicator. Generally, the CoolAdvantage or CoolPetite applicators are suitable for upper arm fat. The final price depends on the applicator chosen and the number of treatments required. Multiple sessions might be necessary depending on the amount of excess fat. However, the fat reduction achieved is permanent, as the destroyed fat cells cannot regenerate.

Thermage: Radiofrequency for Skin Tightening

Thermage is an FDA-approved treatment that uses radiofrequency (RF) energy to tighten skin. It works by heating the deeper layers of the dermis, stimulating the body’s natural collagen and elastin production. This process improves skin elasticity, effectively creating a non-invasive arm lift without surgery or downtime. Thermage is an excellent solution for loose skin and is often combined with other body contouring treatments like CoolSculpting or Kybella for comprehensive rejuvenation.

Dr. Green utilizes the advanced Thermage FLX device, which offers state-of-the-art RF skin tightening. Thermage FLX features a wider treatment tip and patented AccuREP™ technology, resulting in a faster, more precise, and more comfortable treatment experience compared to older Thermage models. Thermage FLX treatment requires no downtime, promotes collagen stimulation, and allows patients to resume normal activities immediately.

How Many Laser Sessions Are Needed to Tighten Loose Skin on Your Arms?

Results from Thermage FLX treatment are often noticeable immediately, but collagen and elastin production continues for several months, with optimal results appearing around six months post-treatment. These skin tightening effects typically last up to two years, depending on the individual’s skin condition. Most patients achieve significant improvement with just one Thermage FLX session. However, individuals with moderate to severe skin laxity might benefit from additional sessions or annual maintenance treatments for continued skin rejuvenation.

Laser Fat Reduction (Laser Lipolysis)

Laser fat reduction, or laser lipolysis, is another non-invasive procedure that permanently removes fat cells. It is best suited for targeting small fat pockets resistant to diet and exercise. This technique uses heat: a laser emits a specific wavelength delivered through the skin to heat fatty tissues, damaging the membranes of fat cells. A cooling mechanism within the laser device protects the skin surface from heat damage. SculpSure® is one example of an FDA-approved laser lipolysis procedure for the abdomen and flanks. The treatment is generally quick and relatively comfortable, often described as a warming sensation. Results start becoming visible around six weeks, with final results apparent by twelve weeks. There is no downtime associated with laser lipolysis, and most people can return to daily activities immediately. Common mild side effects include soreness and redness at the treatment site. Like CoolSculpting, the results are permanent, but maintaining a healthy lifestyle is crucial for preserving the outcome.

Surgical Options for Arm Fat Removal

For individuals with severe arm flabbiness or significant amounts of loose skin, surgical arm lift procedures might be considered. These options are typically recommended when non-surgical treatments may not provide sufficient results.

Brachioplasty (Arm Lift Surgery)

Brachioplasty, commonly known as an arm lift, is a surgical procedure designed to improve the appearance of the underside of the upper arms. According to the American Society of Plastic Surgeons, interest in brachioplasty has increased significantly over recent years. During the surgery, a plastic surgeon makes incisions, typically on the underside of the arm, to remove excess skin and fat located between the armpit and the elbow. The remaining skin is then repositioned and sutured to create a tighter, more contoured arm appearance. While some arm lift procedures might be performed using sedation and local anesthesia, general anesthesia is often recommended.

Post-surgery, patients can expect soreness and will likely receive pain medication recommendations. Recovery involves significant downtime, usually around one month, during which strenuous activities must be avoided to allow proper healing. Wearing a compression garment around the arms is necessary after surgery to manage swelling and support the healing tissues.

Liposuction for Arm Fat

Liposuction is a cosmetic surgical procedure aimed at permanently removing stubborn excess fat deposits. For arm fat removal, thin tubes called cannulas are inserted through small incisions under the skin to suction out fat cells from the upper arms. Some minimally invasive liposuction techniques utilize heat (e.g., laser-assisted or ultrasound-assisted) to help promote tissue contraction, potentially offering some skin tightening benefits.

58-year-old female before and after CoolSculpting treatment for upper arm fat reduction – results achieved with Dr. Michele Green

Different types of liposuction exist:

• Traditional Liposuction: Effective for removing larger fat volumes, involves manual back-and-forth cannula movement, which can cause more swelling and potential blood vessel damage.
• Tumescent Liposuction: Involves injecting a solution containing anesthetic and vasoconstrictors into the tissue before fat removal. This reduces bleeding, swelling, and bruising. It’s currently the most popular type in the U.S. due to its safety and effectiveness.
• Ultrasound-Assisted Liposuction (UAL) & Laser-Assisted Liposuction (LAL): Use energy (ultrasound or laser) delivered via a small cannula to liquefy or melt fat before removal. Laser-assisted liposuction is unique in its potential to also firm the skin in the treated area.

Unless it’s laser-assisted, liposuction primarily removes fat and does not significantly tighten or remove excess skin. Therefore, it’s best suited for patients with good skin elasticity. If the skin doesn’t retract adequately after fat removal, liposuction might be combined with brachioplasty for optimal results.

Which Liposuction Removes the Most Fat?

Tumescent liposuction is highly regarded for its safety and efficacy and generally involves less pain and shorter downtime compared to traditional liposuction. While current guidelines often suggest a maximum fat extraction limit of around 6 to 8 pounds (or 5 liters) per procedure for safety reasons, the amount removed is determined by the plastic surgeon based on the patient’s individual needs, aesthetic goals, and body mass index (BMI). It’s important to remember that liposuction is intended for body contouring, not as a primary weight loss method. Removing the maximum possible amount of fat doesn’t always guarantee the best aesthetic outcome and can increase complication risks.

Does Fat Redistribute After Liposuction?

Research suggests that fat cells removed during liposuction do not typically return to the treated areas or redistribute to untreated parts of the body. Liposuction permanently eliminates fat cells from a localized region. However, if a patient gains significant weight after the procedure, the remaining fat cells in both treated and untreated areas can enlarge, which might create the appearance of fat shifting. Maintaining a stable body weight through a healthy diet and regular exercise is crucial for preserving liposuction results long-term.

Comparing Arm Lift Surgery and Liposuction

While liposuction is a very common plastic surgery procedure for fat removal, it doesn’t address excess skin. For patients whose primary concern is loose, hanging skin on the upper arms, liposuction alone might not be sufficient and could potentially worsen the cosmetic appearance if skin elasticity is poor. In such cases, an arm lift (brachioplasty) is often the more appropriate procedure, as it specifically targets excess skin removal. Sometimes, liposuction might be performed in conjunction with an arm lift to remove residual stubborn fat while tightening the skin.

An arm lift is sometimes included as part of a more comprehensive set of procedures often termed a “mommy makeover,” which might also involve treatments like a tummy tuck or breast augmentation. However, given the invasiveness, recovery time, and risks associated with surgery, many patients now prefer non-invasive body contouring methods, which can deliver impressive results with minimal to no downtime.

How Much Does Arm Fat Removal Surgery Cost?

The cost of surgical arm fat removal varies depending on the specific procedure (liposuction, brachioplasty, or combination), the surgeon’s fees, facility costs, anesthesia fees, and geographic location. Generally, arm lift procedures can cost upwards of $10,000. Non-invasive alternatives like CoolSculpting and Thermage often present a more cost-effective solution for achieving long-lasting results without the need for surgery, significant recovery time, or associated surgical risks.

Addressing Arm Fat Naturally: Diet and Exercise

Can arm fat be reduced through natural methods alone? To some extent, yes. Engaging in muscle-building exercises, particularly those targeting the biceps and triceps, along with weight training, can help tone the underlying muscles. Dietary changes aimed at overall fat loss can also contribute. However, for individuals with a significant amount of excess fat or considerable skin laxity (“flabby arms”), diet and exercise alone are often insufficient to eliminate the problem entirely.

Exercises like bicep curls, overhead tricep extensions, push-ups, and tricep dips can improve muscle mass and definition in the arms, potentially reducing the appearance of fat. Weight lifting generally yields better contouring results for specific areas compared to cardiovascular exercise, which is more effective for overall weight reduction.

Despite these efforts, many find that stubborn arm fat and loose skin persist. For these patients, non-surgical treatments like CoolSculpting and Thermage offer proven, effective solutions without the need for invasive surgery, general anesthesia, or extended downtime.

Preventing Flabby Arms

While addressing existing arm fat is possible, taking preventive measures can help maintain firmer arms longer. Protecting your skin from sun damage is crucial, as ultraviolet (UV) radiation accelerates skin aging by causing free radical damage and breaking down collagen and elastin. Always apply a broad-spectrum sunscreen with an SPF of 50 or higher to exposed skin, including your arms, even on cloudy days. Maintaining a healthy, balanced diet rich in antioxidants and staying well-hydrated by drinking adequate water supports overall skin health. Regular exercise is also vital not only for general well-being but also for preventing excessive fat accumulation and maintaining muscle tone, which can help counteract the development or worsening of flabby arms.

How Do I Get Started with Arm Fat Removal and Skin Tightening Today?

If you are frustrated by the appearance of flabby arms or stubborn arm fat and are wondering How To Get Rid Of Arm Fat effectively, non-surgical solutions are available. Dr. Michele Green is a renowned expert in non-invasive body contouring. She was among the first dermatologists in NYC to integrate CoolSculpting and Thermage FLX into her private Upper East Side Manhattan practice. As an internationally recognized, board-certified cosmetic dermatologist with over 25 years of experience, Dr. Green stays at the forefront of cosmetic treatments, including lasers, Botox, Thermage, and CoolSculpting. To explore your options and develop a personalized treatment plan for arm fat reduction and skin tightening, please contact our office today. You can reach us online or call 212-535-3088 to schedule your consultation with Dr. Green.