How do I get rid of my Bingo Wings?

Myth Busting: Bingo Wings

We commonly get asked the question: “How do I get rid of my bingo wings?”. The “bingo wing” is referred to as excess fat in the upper arm. The combination of lack of muscle and excess body fat leads to the so-called ‘bingo wing'. Before we get into the science, I'll clear up a very common myth: no amount of arm exercises or tricep dips will help you lose fat from your arms.  Sorry...I'll explain why shortly. But they will help you add shape and muscle to this area. 

We commonly get asked the question: “How do I get rid of my bingo wings?” Firstly, there is a gender difference in fat storage patterns; women tend to store more fat around their legs and bums and men more around their stomach. This is a result of men having higher testosterone levels and women having high estrogen levels. Women still have testosterone, their bodies just make about 1/10th to 1/20th of the amount of testosterone as men. One factor that seems to influence body fat storage on the bingo wings is lower testosterone levels, which explains why it seems to be a ‘problem area' for women more than men. 

Testosterone levels in both men and women decline with age.  Low testosterone levels can cause a number of different symptoms including fatigue, muscle weakness, decreased sex drive, weight gain, fertility issues, trouble sleeping and loss of bone density. For women, by the time menopause begins, they may be more likely to have less testosterone because the ovaries are producing fewer hormones. There is also evidence to suggest that testosterone levels are reduced in a response to stress, partly due to elevated cortisol levels.

It's really important for both men and women to have healthy levels of testosterone. There are many other positive health benefits than just reducing upper arm fat. Here are some practical ways in which you can naturally boost your testosterone levels: 

Exercise regularly, including resistance training

 A regular exercise routine can help maintain testosterone levels, but the best way to actually increase them is arguably resistance training - lifting weights. 

Introduce strategies to manage and reduce your stress levels

Stress impacts testosterone levels, as when we're stressed we release a hormone called cortisol. Cortisol has a negative effect on testosterone causing it to decrease and even convert into estrogen. By managing stress more effectively this will reduce overall cortisol levels and therefore negate the impact on testosterone. 

Get enough high quality sleep

There is evidence that 1-week of  poor sleep can cause testosterone levels to reduce by 15%. Aiming to get a minimum of 7 hours sleep per night can help maintain testosterone levels. See our article on sleep tips on how you can get a good night's sleep! 

Supplement with Vitamin D and Zinc

There is evidence to suggest that Vitamin D influences testosterone production. People with Vitamin D deficiency have been linked with reduced production of testosterone. Supplementing with Vitamin D may boost the concentration of testosterone in the body. We recommend https://www.nutriadvanced.co.uk/vitamin-d3-lemon-melts-120-tablets.html

Zinc supplementation can also be beneficial. As some studies suggest that low zinc levels can contribute to decreased testosterone production. We recommend https://www.nutriadvanced.co.uk/zinc-picolinate-90-caps.html

Prioritise Protein and Healthy Fats

Adequate consumption of protein and healthy fats can help maintain healthy levels of testosterone and are also important for overall health. Overall, having a diet which is rich in whole foods and low in processed ready made foods will positively impact testosterone levels.