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I believe that the majority of the population understands how important dietary fat is. What’s so special about it? Well, it plays a critical role in the production of fat-incinerating hormones.

Another thing to consider is that dietary fat really helps to slow down digestion. And the slower you are digesting food the faster you’re burning off that arm fat.

Thus, here is a quick summary of dietary fat for losing arm fat:

1. Skin fat: Also called triglycerides, subcutaneous fat is a storage fat within the female body. It’s what prevents most women from achieving the toned look. When someone says they want to lose weight, they are usually referring to this type of fat.

2. Hydrogen saturated fat: A main cause of heart disease, saturated fat should be minimized. It’s solid and room temperature and when taken in large amounts (more than 10% of calories) can cause some serious health issues.

3. Omega-9 fat: Also known as monounsaturated fat, omega-9 fat does a really good job at minimizing inflammation in the body. Olive oil falls into this category and is great for cooking because it resists high temperatures.

4. Polyunsaturated fat: Omega-3 fats fall into this category. They are great for speeding up arm fat loss and have been touted as some of the most healthy molecules you can put in your body.

5. Partially hydrogenated fats: Also known as death fat, they are great for decreasing life span, no joke. Harvard researchers have clearly demonstrated that no amount of trans fat is healthy. So stay away from it at all costs.

If you really want to get rid of bingo wings, you have to have a serious amount of healthy fat in your diet. Do not avoid fat just because it’s higher in calories. It simply does too much good for the female body.

Author Katherine Crawford, a Harvard exercise physiologist and former flabby arms victim, is an expert on upper arm toning exercise. Learn how to get toned arms right now by exploring her blog on how to get rid of jiggly arm fat.