Have you ever looked at yourself in the mirror lately and think, "I wish the volume I have on my thighs could be transferred to my breasts or buttocks"?
June 15, 2026
Table of Contents
Key Takeaways
- Women have 6% to 11% more body fat than men, a difference linked to childbearing preparation, making fat harder to lose in areas like the arms.
- Men and women store fat differently, with women more prone to subcutaneous fat in the hips, thighs, and arms, while men tend to store fat around the abdomen and trunk.
- When testosterone levels drop due to stress, poor sleep, or unhealthy habits, the body stores more fat and resists building muscle, often in the arms.
- High sugar consumption raises insulin levels, causing excess calories to be stored as fat, with the arms being a common area for that excess to accumulate.
- Spot fat reduction is not possible; overall fat loss through whole-body exercise and a reduced-calorie diet is required to address arm fat.
Flabby upper arms are just one of the many appearances that a woman potentially faces.
Wearing a long-sleeve top 24/7 is not an option, unless one lives where the sun rarely shines, but why is it more challenging for a woman to lose the excess fat than a man?
Fat distribution between women and men
The composition of the body varies between men and women. Men tend to have lean mass, while women generally have more fat mass. Men are more prone to storing fat around the abdomen and trunk, while women typically store fat around the hips and thighs [1].
Women have a higher percentage of body fat than men and tend to deposit it in a different pattern, with more adipose tissue in the hips and thighs.
This fat distribution, often referred to as "female" fat distribution, protects against metabolic diseases such asType 2 diabetes and atherosclerosis (fat, cholesterol and other build-ups in the arteries) [2] independent of total body fat.
Despite this distribution, women do not have higher energy expenditure when adjusted for lean mass [3].
Research indicates that the differences in adiposity and fat distribution between sexes are closely linked to overall body metabolism and long-term health [4].
In obese women, the expansion of subcutaneous fat depots compared to men is primarily due to a higher number of fat cells [5].
Women, on average, have 6 to 11% more body fat than men. The likely reason behind this is to prime a woman's body for childbearing, but it also means that women will find it more challenging to lose fat in areas where stubborn fat resides, like the arms.
When it comes to fat gain, you can gain fat anywhere where fat cells are in abundance.
Testosterone factor
The testosterone hormone is often associated with men, but it is also present in women. It supports the body's ability to build muscle and energy.
When testosterone levels drop, your body may be more inclined to store fat while resisting the need to build muscles, and this excess fat will show in areas like the arms. Stress, lack of sleep and unhealthy lifestyle habits are just some contributing factors to plummeting testosterone levels.
It’s in your food
It's not only what you eat but also what's in your food that matters. High sugar and refined grain intake can easily lead to a surplus, surpassing your body's recommended calorie needs.
High sugar consumption leads to an increase in insulin, and when your body's insulin level is too high, the calories are stored as fat instead of being used as energy. Where excess fat ends up also depends on your body type. If the arms are one of the problem areas, then it will definitely show up there.
Losing that flabby arm
The "spot fat reduction" method is wishful thinking. It is impossible to target fat loss to specific body parts.
Targeted exercises and strength training can tone and improve the look of muscle groups. It's essential to work your whole body, not just the arms, for results. Incorporate interval training into your regular exercise program about three times a week.
A comprehensive fat loss program is not only about exercises and workouts. It must also include a healthy dietary program. A reduced-calorie diet can go a long way in eliminating excess fat, but ensure that you get what your body needs in terms of vitamins and minerals to function correctly.
If in doubt, reach out for qualified help, and soon you'll be waving goodbye to that flabby arm with confidence!
Arm liposuction at Amaris B. Singapore
Arm liposuction can be addressed with a permanent and effective solution: Liposuction with MDC-Sculpt® Lipo technique.
Dr Ivan Puah has over two decades of surgical experience in performing facial and body liposuction. Armed with experience and knowledge, he has developed a proprietary fat removal and body sculpting approach known as the MDC-Sculpt®️ Lipo technique.
This method was designed to fit the different needs of patients because no two bodies are the same. An advocate that body sculpting is 70% art and 30% science, the proprietary surgical approach involves removing bulky fat via short, strategic incisions (with minimal scarring), targeting body contouring and promoting skin tightening. It is a one-time procedure with fast recovery compared to traditional liposuction methods.
Arm liposuction is a popular treatment among women, as the arm area often resists dietary changes and workouts.
