10 Ways to Lose Your Arm Flab in 4 Weeks

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        10 Ways to Lose Your Arm Flab in 4 Weeks
    It can be done with just a few simple lifestyle changes.
By Ferozan MastJun 05, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback

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By Ferozan MastJun 05, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
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Arm flab can be stubborn to budge, but a few lifestyle changes can really make a difference. Whether there’s specific sleeveless clothing you want to feel good wearing or just to be fitter and stronger, toned arms can really impact your confidence. While you can’t spot reduced arm fat, switching up your diet and exercise regimen can lead to significant changes in just a short amount of time. Here are ten ways to lose arm fat in just four weeks.
Lift Weights
Shutterstock
Lifting weights not only helps with weight loss and fat-burning, it also helps achieve beautifully toned arms. You don’t need to hit the gym—just using dumbbells at home is a very effective muscle-building workout. Make sure your form is correct to get the most out of your workouts.
Eat More Protein
Shutterstock
Getting enough quality protein is important for weight loss. “Protein needs vary greatly based on your age, gender, activity level, and medical history,” Annalise Pratt, RD, tells the Cleveland Clinic. “In general, you should make sure 10% to 35% of your daily calories come from protein, and you should burn 500 calories more than what you eat each day if you want to lose weight.”
Focus on Weight Loss
Shutterstock
Burning off more calories than you are taking in is important for weight loss. Make sure you have a sensible, sustainable calorie deficit that is suitable for your starting weight. Use this weight loss calculator from the Mayo Clinic to set a realistic goal.
Eat More Fiber
Shutterstock
Getting enough fiber is important for weight loss. "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," says Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health. Get your fiber over supplements as much as possible.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Walk Every Day
Shutterstock
When you burn fat, it happens all over your body, including your arms. Walking is a simple and very effective fat-burning exercise, especially if you’re walking on an incline. Grab some sneakers, listen to some music, and you’re all set.
Avoid Added Sugars
Shutterstock
Added sugars are not your friend when trying to battle the bulge. “Eating or drinking too much added sugar contributes to excessive calories with no vital nutrients,” says UC Davis Health. “This can make it harder to maintain healthy eating habits. Replace soda and juice with healthier options like low-fat milk, carbonated water, or unsweetened iced tea.”
Don’t Skip Cardio
Shutterstock
Cardio is a highly effective way of not just burning calories but positively impacting your overall health. “The more you exercise, the more calories you’ll burn,” explains Corewell Health. “If you’re trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.”
Avoid Refined Carbs
Shutterstock
Refined carbs should be avoided for both weight loss and health reasons. Replace ultra-processed carbohydrates with whole grains, legumes, and quinoa. "Too much refined carbohydrates — white bread, white rice, potato products — all the foods that crept into our diets as we've followed the low-fat craze has undermined our metabolism," David Ludwig, MD, PhD, tells NPR.
Drink Plenty of Water
Shutterstock
Water has no calories and is essential for our health and wellness. “Some studies have shown that our bodies read mild dehydration as hunger,” bariatric surgeon Alon Geva, MD, tells ProMedica Weight Loss Surgery. “Your stomach can only take in so much volume,” says Dr. Geva. “If you’re filling half of it with nutritious food, and the other half with water, you stay hydrated and take in less calories overall, as opposed to just filling it with food.”
RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How 
Try Bodyweight Exercises
Shutterstock
At-home bodyweight exercises such as planks and burpees are great for many reasons. You can do them whenever it is convenient for you; no equipment is needed, and you don’t have to go to a gym. You can burn off fat while working out your arms!
💪🔥Body Booster: Use dumbbells at home for an effective arm workout.

        
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        10 Ways to Lose Your Arm Flab in 4 Weeks
    

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By Ferozan MastJun 05, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Arm flab can be stubborn to budge, but a few lifestyle changes can really make a difference. Whether there’s specific sleeveless clothing you want to feel good wearing or just to be fitter and stronger, toned arms can really impact your confidence. While you can’t spot reduced arm fat, switching up your diet and exercise regimen can lead to significant changes in just a short amount of time. Here are ten ways to lose arm fat in just four weeks.
Lift Weights
Shutterstock
Lifting weights not only helps with weight loss and fat-burning, it also helps achieve beautifully toned arms. You don’t need to hit the gym—just using dumbbells at home is a very effective muscle-building workout. Make sure your form is correct to get the most out of your workouts.
Eat More Protein
Shutterstock
Getting enough quality protein is important for weight loss. “Protein needs vary greatly based on your age, gender, activity level, and medical history,” Annalise Pratt, RD, tells the Cleveland Clinic. “In general, you should make sure 10% to 35% of your daily calories come from protein, and you should burn 500 calories more than what you eat each day if you want to lose weight.”
Focus on Weight Loss
Shutterstock
Burning off more calories than you are taking in is important for weight loss. Make sure you have a sensible, sustainable calorie deficit that is suitable for your starting weight. Use this weight loss calculator from the Mayo Clinic to set a realistic goal.
Eat More Fiber
Shutterstock
Getting enough fiber is important for weight loss. "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," says Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health. Get your fiber over supplements as much as possible.
RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week
Walk Every Day
Shutterstock
When you burn fat, it happens all over your body, including your arms. Walking is a simple and very effective fat-burning exercise, especially if you’re walking on an incline. Grab some sneakers, listen to some music, and you’re all set.
Avoid Added Sugars
Shutterstock
Added sugars are not your friend when trying to battle the bulge. “Eating or drinking too much added sugar contributes to excessive calories with no vital nutrients,” says UC Davis Health. “This can make it harder to maintain healthy eating habits. Replace soda and juice with healthier options like low-fat milk, carbonated water, or unsweetened iced tea.”
Don’t Skip Cardio
Shutterstock
Cardio is a highly effective way of not just burning calories but positively impacting your overall health. “The more you exercise, the more calories you’ll burn,” explains Corewell Health. “If you’re trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.”
Avoid Refined Carbs
Shutterstock
Refined carbs should be avoided for both weight loss and health reasons. Replace ultra-processed carbohydrates with whole grains, legumes, and quinoa. "Too much refined carbohydrates — white bread, white rice, potato products — all the foods that crept into our diets as we've followed the low-fat craze has undermined our metabolism," David Ludwig, MD, PhD, tells NPR.
Drink Plenty of Water
Shutterstock
Water has no calories and is essential for our health and wellness. “Some studies have shown that our bodies read mild dehydration as hunger,” bariatric surgeon Alon Geva, MD, tells ProMedica Weight Loss Surgery. “Your stomach can only take in so much volume,” says Dr. Geva. “If you’re filling half of it with nutritious food, and the other half with water, you stay hydrated and take in less calories overall, as opposed to just filling it with food.”
RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How 
Try Bodyweight Exercises
Shutterstock
At-home bodyweight exercises such as planks and burpees are great for many reasons. You can do them whenever it is convenient for you; no equipment is needed, and you don’t have to go to a gym. You can burn off fat while working out your arms!
💪🔥Body Booster: Use dumbbells at home for an effective arm workout.

        
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        Tone Sagging Arms in 2 Weeks With These 5 Exercises
    

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By Risa SheppardApr 20, 2024
Risa Sheppard
*   Teaching Pilates since 1975
*   Worked at the Neuropsychiatric Institute teaching creative movement to autistic ...
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Do your arms feel like they are sagging? There is no better time to shape them up. According to one expert, you can strengthen your arm muscles in just two weeks. Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, offers up five effective exercises to firm up flabby arms in 14 days. Sheppard explains that these exercises can be done with or without weights. “If you choose to do weights, use only 2 or 3 pounds,” she says.
Hug a Tree
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Lie on your back with your knees bent. Open your arms to the side with the elbows slightly bent. Pretend you're holding something in your hands (or weights if you prefer). Now, imagine a tree that you are wrapping your arms around. Make it a good size trunk.
Wrap your arms around the imaginary tree trunk until your fingers touch each other. Keeping that same shape open your arms to the side and again wrap your arms around the tree trunk. Repeat 8 to 10 times.
Related: This Is Exactly How to Lose Body Fat This Year
Triceps
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Bend your elbows and place your hands next to each ear. Keep your elbows facing the ceiling and try not to move the elbow or hand. Keeping your elbows straight up, slowly extend your forearms until the arms are straight. You should feel it working in your triceps, or the back of the arm. If you are not using weights, use the air as resistance against the arm.
Slowing lower the forearms back to their original position. Always make sure the elbows are facing the ceiling. Repeat 10 times. Rest, then do another set.
Biceps
Shutterstock/Terelyuk
Sit facing a mirror if you can. Extend your arms straight out in front of you. Again, using the air as resistance, slowly bend your arms until the hands are next to your ears.
Try to keep the arms level, but if that is too difficult place your elbows at the rib cage. Repeat 2 or more sets of 10.
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Chest and Arms
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Sit on a floor in what we call a tabletop position. You are on your hands and knees. Arms are slightly bent and knees are under your hips. Shift your body forward a bit with your elbows close to your body. Lift your feet from your knees and slowly bend your arms with your chest to the floor.
These are modified push-ups. You don’t have to go all the way to the floor. Just gently let the chest lower as much as it can. arms and then come back to their original position. Repeat 5 to 10 times.
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Deltoids
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Stand facing a mirror. Lift your arms out to your side and hold for a count of 8. Slowly lower the arms to your side.  Repeat 5 to 8 times. Try not to lift your shoulders to your ears. Concentrate on lifting the deltoid and not the shoulder.
💪🔥Body Booster: If you want to firm up your arms, stick to a few effective, targeting exercises and repeat daily.
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        4 Best Exercises to Lose Flabby Arms
    

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By Ferozan MastAug 26, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Alan Mandel, DC (@motivationaldoc), says one of the most common questions doctors, therapists, and trainers are asked is how to get rid of flabby arms. “You’ve probably noticed over the years that your arms continue to get flabbier. You might've been on diets, and you say to yourself, how come my arms are still flabby? Well, you must understand that as we get older each year, after the age of 35, we continue to have less lean body weight. That means less muscle. So if you've been trying to fight that weight with whatever diets you've tried already and you're not increasing lean body weight, which is muscle, your metabolism is going to continue to slow down.” So what does he suggest? Here are the nine best ways to get rid of your arm flab for good and achieve the strong, toned arms of your dreams.
Overall Fat-Burning
Copyright motivationaldoc/YouTube
You can’t just work out your arms and expect fat-burning in one spot only. “So here is the big problem: no one's telling you that while you've been burning the fat and losing weight, you're also burning the muscle,” Dr. Mandell says. “That's why your arms continue to get flabbier. Please understand that there is no such thing as spot reduction. We need to get your whole metabolism kicking up. By doing so, your body will choose the right areas to burn fat while you increase that lean body weight, which is muscle. So I'm going to teach you the right components to lose arm fat and tighten and tone those saggy arms.” For weights, Dr. Mandell says men should use heavier ones than women do.
Water and Nutrition
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Dr. Mandell emphasizes the importance of burning off more than you’re taking in. “Our body requires lots of water to allow the bodily functions to work correctly,” he says. “This is extremely important for fat burning. Make sure you're getting the right nutrition, vitamins, and minerals, and take the time to eat the proper foods so it is time to start making smart choices. Yes, this is all about calories. As your body burns more calories, it's going to burn more fat. Doing aerobic activity increases oxygen, and that's what burns the fat. Entertain each other. Make your exercise fun. This is a great motivational tool to help you get those great results.”
Make It Fun
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Dr. Mandell recommends finding a workout you actually enjoy to burn fat and lose weight. “Make time to take those simple walks around your neighborhood and look forward to breathing in that fresh air,” he says. If you like to stay active, then start doing some aerobic classes. Using light weights will help build muscle. There are many different aerobic classes. Some may involve dancing and listening to music.”
Use the Incline
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Dr. Mandell suggests using the incline for people who like walking or running on the treadmill. “Some like getting on a treadmill. If you're walking or running, moving the treadmill to a higher incline will increase your heart rate and will help your metabolism burn fat quicker. If you have any pets, take the time to walk them. Not only is it healthy for your pet, but your body is definitely reaping the benefits.”
Swimming Workouts
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Dr. Mandell recommends swimming for a full-body workout. “Swimming is one of the best exercises for the entire body. You'll use almost every muscle within your body where there is a little force on the joints. If you like to go out and see nature, then go for a bike ride. This is an excellent way to help increase that aerobic activity.”
Exercise #1: Light Dumbbells
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Dr. Mandell recommends using light weights (or as much as you can handle, depending on fitness). “Stretching is always important to help increase blood supply to those muscles… For those people who have bands, you can get great resistance stepping on the back of the band as you continue doing [this] tricep exercise. These tricep kickbacks will tighten and tone those arms. Light dumbbells are great, but if you don't have dumbbells, use any other object with weight.”
Exercise #2: Bench Dips
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Dr. Mandell loves bench dips and push-ups. “Bench dips are one of my favorite exercises. You can do these exercises anywhere on a chair, a bench, or a bed, whatever works for you. This will really isolate those triceps to get them stronger. Push-ups are great for those triceps as well. It will also work your chest muscles. If you can't do a full push-up, do them on your knees. You'll still reap the benefits of strengthening those weakened muscles.”
Exercise #3: Bicep Curls
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Dr. Mandell recommends bicep curls. “Now we're going to focus on the bicep, which is the front part of the arm. Doing half-bicep curls will isolate that muscle to get it nice and toned. Using two light dumbbells, strengthening the biceps, and doing over-the-head presses will help strengthen and tone those biceps and shoulder muscles.”
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Exercise #4: Resistance Bands
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Dr. Mandell recommends exercise bands for working out at home and on the go. “You can also strengthen those biceps by using exercise bands. They are light and very easy to travel with. Make sure you keep good form while doing this exercise. These light over-the-head presses will help tone those shoulders. Make sure you're using a lightweight one so you don't strain your neck. So, I want you to pick four to five exercises where you work different muscles. You're going to do anywhere between eight to 12 repetitions, two to three sets every other day. You need to stay strong mentally and persevere. Continue to move forward, and you will see amazing results.”  And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
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Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
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Are you frustrated with flabby arms that won't seem to tighten up, no matter what you try? You're not alone. Millions of people struggle with this common problem, but there's hope. In this article, certified personal trainer and nutrition coachJenna Collins, with 25 years of dance experience in ballet, tap, and jazz, shares one simple yet powerful exercise that can help transform your arms – no equipment needed. Keep reading to discover this game-changing exercise that takes just minutes a day and can be done right in your living room, regardless of your fitness level or age.
Why Your Arms Get Flabby (And What You Can Do About It)"There are several reasons for flabby arms," explains Jenna. "Most commonly, it's due to loss of collagen through aging, extreme weight loss, or being overweight." She notes that you can have flabby arms even if you're not overweight, often due to lack of muscle tone.
Age Matters: But Don't Let It Stop You
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"Usually around our mid to late thirties, we begin to lose muscle mass," Jenna reveals. "That's why it's so important that we work hard to build and maintain muscle from a young age to minimize the effects of aging as much as possible." She shares an inspiring example: "I'm going to use this lady as my example. She's 65, and it just goes to show that with work and consistency, you can maintain tight-toned arms."
RELATED:Fitness Coach Reveals 12 Habits That Helped Her Beat Stubborn Belly Fat
The Truth About Genetics and Body Goals
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"Yes, some people are gifted with good genes and naturally have more muscle mass and find it easier to stay in shape and lose fat," Jenna acknowledges. "But do not let genes put you off. Yes, some people will have to work harder to build muscle and reach their body goals, but if you truly want it, you will make it work."
Nutrition: The Missing Piece of the Puzzle
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"Building muscle doesn't mean you just lose the body fat. That's not how it works," Jenna emphasizes. "You need to have good nutrition habits in place to burn that body fat off so you can reveal those toned, tight muscles underneath. You'll never be able to out-train a bad diet."
RELATED:She Got Lean in 3 Months With 9 Simple Daily Changes
Your Simple, No-Equipment Arm-Toning Exercise
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Here's Jenna's guaranteed exercise for tighter arms:
Stand with feet shoulder-width apart.
Keep shoulders pressed back, chest open.
Position elbows close to your sides.
Bring arms forward with palms facing up and closed fists.
Slowly move only your forearms backward, keeping your elbows pinned.
Squeeze triceps tight when arms are fully extended.
"The key here is to squeeze your triceps on the extension as much as possible," Jenna advises. "If you didn't know you had these muscles, by the end of this exercise, you'll know they exist."
Making It Work: Sets, Reps, and Progression
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Perform:
10-12 reps per arm
3-4 sets
60-90 seconds rest between sets.
"You can perform this isometrically alternating your arms, or you can perform it moving both arms simultaneously," says Jenna. For those who want to progress, she suggests either increasing reps and sets or adding dumbbells for extra resistance. She adds, "If you can't do the standing, you can also do this seated."
The Secret to Success: Consistency Is Key
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"To get results with anything, you need to remain consistent," Jenna emphasizes. "If you can't apply consistency, patience, and hard work, you just cannot expect to get results. There's no quick fix."
She adds that avoiding excessive cardio is crucial: "This will not tighten and tone your arms. You need to be focusing on resistance training. The more lean muscle mass you have, the more calories your body will burn at rest."
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Creating Lasting Habits
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"The earlier you start this, the easier it'll be to maintain it as you get older," Jenna shares. "It's not only because you'll likely already have the muscle tone, but it creates good habits. If they're instilled early, they'll be easy to stick to as you get older, it's become your lifestyle." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.
Fitness & Workouts
        10 Tips to Get Rid of Arm Fat
    

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By Ferozan MastJun 06, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Whether it’s because of age, lifestyle, or genetics, pesky arm fat can seem hard to eliminate. It might be tempting to try to work only on your arms, but the only way to get strong, toned arms is to focus on overall health and wellness while also doing exercises that encourage muscle growth. Not only will you burn fat, but you will get fit in the process. Here are ten tips to get rid of arm fat and keep it off.
Focus On Fat Burning
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You can’t spot reduce fat anywhere specific on the body but what you can do is lose fat all over. A combination of cardio, strength training, and daily movement will help move the process along. A healthy diet is also very important.
Lift Weights
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Lifting weights helps burn fat and build muscle, which is particularly important if you want toned, taut arms. “I encourage my clients to do an arm workout at least three times a week to build muscle, plus cardio at least twice a week to help with overall fat and calorie burn,” trainer Stephanie Mansour tells NBC News.
RELATED: How I Lost 30 Pounds in 90 Days on the Mediterranean Diet
Ensure a Calorie Deficit
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In order to lose weight, you must be burning off more than you are taking in through food. This is the foundation of weight loss. “Losing weight essentially comes down to one thing: By burning more calories than you’re eating, a math solution called a calorie deficit,” says the Cleveland Clinic. “You can create a calorie deficit by reducing your calorie intake or combining fewer calories with more exercise.”
Get Professional Help
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If you’re struggling to lose weight and not sure where to start, a professional nutritionist and/or personal trainer could be helpful in demystifying the process. “There’s so much misinformation and so many mixed messages out there,” Tegan Bissell, RD, LDN, CDCES, tells the Cleveland Clinic. “As experts in food and nutrition, dietitians can help you sift through it all and point you to the science.”
Enjoy a Healthy Diet
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Enjoy a diet with lots of quality protein, healthy fats, and fiber—such as the Mediterranean diet. “The Mediterranean Diet pyramid is one way to visualize what foods you should eat and how often,” says the Cleveland Clinic. “Different organizations have created slightly different versions of this pyramid. All Mediterranean Diet pyramids encourage you to eat mostly veggies, fruits, whole grain, and extra virgin olive oil while limiting red meat and sweets.”
Be Mindful of Alcohol
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“Keep in mind that alcohol has empty calories,” says Mount Sinai. “This means it has calories (7 per gram versus 4 per gram for carbohydrate and protein) but no nutrients. In order to drink alcohol while cutting back on calories, you need to plan it into your daily calorie count so you do not go over. Remember that when you drink alcohol, you are replacing potentially healthy and filling food with calories that will not fill you up.”
RELATED: 17 Ways Your Body Reacts When You Quit Ozempic
Walk As Much As Possible
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The more you walk throughout the day, the more calories you burn. “A lot of people have a hard time getting motivated to start exercising,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “But walking is simple, right? We do it every day.”
Keep Dumbbells In Your Home
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You don’t need to join a gym to get some of the benefits of strength training. Both dumbbells and resistance bands can give you a great at-home arm workout that will encourage fat-burning and muscle growth. “Dumbbells are often used for joint-isolation exercises such as biceps curls, chest flyes, or shoulder raises,” Pete McCall, MS, CSCS, tells Ace Fitness. “Using dumbbells for full-body, multiplanar movements, however, can provide a variety of different strength outcomes.”
Eat Lots of Protein
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“If you want to lose weight, aim for a daily protein intake between 1.6 and 2.2 grams of protein per kilogram of body weight (.73 and 1 grams per pound),” exercise physiologist Brad Dieter tells NASM. “Athletes and heavy exercisers should consume 2.2-3.4 grams of protein per kilogram (1-1.5 grams per pound) if aiming for weight loss.”
RELATED: How I Lost 44 Pounds in Over 3 Months by Making These 10 Changes
Get Some Rest
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Give your body time to rest and recuperate. “When it comes to exercise, more is not always better,” says UCLA Health. “Exercising too much — too often or too intensely — can lead to problems. It can even stop you from achieving your fitness goals.”
💪🔥Body Booster: Use an online calorie counter to make sure you’re in a deficit.
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Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you on Ozempic but can’t seem to lose weight? It might be slowing down your metabolism, says an expert. Aliza Olive, MD, is a macronutrient expert and Cleveland Clinic doctor who dropped 20 pounds in 3 months on semaglutide. She is also the co-founder of MedFree Maintenance, helping others lose weight and achieve their body goals. In a new video, she discusses a very important thing to look out for. “Ozempic gals, red flags that your GLP-1 is slowing down your metabolism. 7 things you need to look out for. 3 is the worst,” she writes, revealing “GLP-1 Mistakes You Can’t Afford to Make!!”

            
                If Your Metabolism Goes Down You Might Plateau
            
            
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“If your metabolism goes down, it’s going to cause stubborn plateaus and make it even harder to keep the weight off when you decrease or stop Semaglutide or tirzepazide,” she writes in her post. Wish you could stop GLP1 meds like Ozempic, Zepbound, or Mounjaro but keep the results? Tapering off Semaglutide or Tirzepatide soon and fear becoming just another weight regain statistic?”
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

            
                If You Don’t Eat Enough It Can Cause Muscle Loss
            
            
        Shutterstock“If you don’t eat ENOUGH while On Ozempic, it can cause muscle loss, decreased calorie burn at rest, and decreased metabolism. Here are 7 Red Flags 🚩 that Your GLP-1 is slowing down your metabolism!” she adds.

            
                7 Signs Ozempic Is Slowing Your Metabolism
            
            
        ShutterstockHere are the following red flags, per Aliza:
If you are losing hair.
If your energy low
If you’re not hungry at all in the mornings.
If you are more moody than normal
If your sex drive is decreased
If your sleep is off.
If You feel like you are weak and losing strength.
RELATED:20 Possible Ozempic Side Effects

            
                Your Body Is Slowing Down
            
            
        Shutterstock“These are signals that tell you that your body isn’t thriving. When our metabolism slows down, we experience that with a decrease in movement. (You might not even notice it… thinks like less fidgeting, less talking with your hands, etc) Your body is actually slowing down on purpose so you use less calories each day,” she explains. 

            
                Here’s What to Do About It
            
            
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What should you do about it? “Make sure you are eating enough and not completely skipping meals while on Ozempic. It’s going to be hard to get enough protein if you aren’t having enough meals,” she says. 
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Here’s How Much You Should Eat
            
            
        Shutterstock“How much should you eat? That’s pretty individual. VERY Generally, I recommend using a TDEE calculator to calculate your maintenance calories. Then subtract about 500 calories. So if your maintenance is 1800 calories each day, aim for about 1300 calories,” she says. 

            
                Bottom Line: Don’t Undereat!
            
            
        Shutterstock“Going lower is not better! Feeling zero hunger, cravings, or food noise is NOT the goal. 🤯Yes, I said it!! The goal, especially if you plan to wean off medication is to dull these so you can build habits and emotional outlets to be able to maintain!” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        8 Best Ways to Maximize Ozempic Results
    

        Copyright Dr. Robert Cywes/YouTube
    
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Struggling to get the most out of your Ozempic prescription? Dr. Robert Cywes, known as the #CarbAddictionDoc to his 300,000 YouTube subscribers, specializes in treating obesity through a comprehensive approach that goes beyond just medication. As a leading expert in weight management, he underlines that success requires the right strategy. Here are his essential tips to maximize your results.

            
                Understand Your Medication's Role
            
            
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"Ozempic is a powerful tool, but it's not a magic solution," Dr. Cywes says in his post. "Think of it as a helper that makes it easier to implement the right habits." He explains that understanding how the medication works helps set realistic expectations and improves long-term success rates.
RELATED:20 Things You Need to Know About Ozempic and Weight Loss

            
                Focus on High-Quality Protein at Every Meal
            
            
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"Protein intake is crucial for preserving muscle mass during weight loss," explains Dr. Cywes. He recommends consuming at least 30 grams of protein at each main meal. "Without adequate protein, you risk losing muscle instead of fat. This is especially important when your appetite is reduced by Ozempic."

            
                Track Everything You Eat and Drink
            
            
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Dr. Cywes emphasizes, "Keeping a detailed food diary is non-negotiable. Even with reduced appetite from Ozempic, you need to understand your eating patterns to succeed." He suggests using a digital tracking app and recording meals immediately to ensure accuracy. "The most successful patients are those who track consistently, not just on their 'good' days."

            
                Stay Ahead of Side Effects
            
            
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"Proper hydration and proactive side effect management can make or break your success," Dr. Cywes states. He advises drinking a minimum of 64 ounces of water daily. "Most side effects can be managed effectively if caught early. Don't wait until they become severe to address them."
RELATED:20 Possible Ozempic Side Effects

            
                Develop a Consistent Movement Routine
            
            
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"Physical activity becomes easier as the weight comes off," notes Dr. Cywes. "Start with daily walking and gradually increase your activity level. The goal isn't to exhaust yourself but to build sustainable habits." He recommends beginning with 10-minute walks and slowly increasing duration and intensity.

            
                Address Emotional Eating Patterns
            
            
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"While Ozempic helps control physical hunger, emotional eating requires different tools," Dr. Cywes explains. "Many patients discover that their eating habits are more tied to emotions than hunger." He recommends working with mental health professionals to develop healthy coping strategies and identifying specific emotional triggers.

            
                Build Your Support Network
            
            
        ShutterstockDr. Cywes observes that "patients with strong support systems consistently achieve better outcomes." He suggests joining both online and in-person support groups: "Having people who understand your journey makes a significant difference. Your support network can provide accountability, encouragement, and practical tips."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                Monitor Multiple Progress Markers
            
            
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"Success isn't just about the number on the scale," says Dr. Cywes. "Focus on non-scale victories too." He recommends tracking multiple indicators: "Take monthly progress photos, measure body circumferences, monitor energy levels, and note improvements in daily activities. These measurements often show progress even when the scale doesn't move."

            
                Create a Sustainable Meal Structure
            
            
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"Ozempic reduces hunger, but you still need a structured approach to eating," Dr. Cywes advises. "Plan your meals in advance and establish regular eating times. This structure helps prevent both undereating and impulsive food choices."

            
                Prepare Strategies for Plateaus
            
            
        Shutterstock"Weight loss plateaus are normal and temporary," Dr. Cywes reassures. "The key is to have specific strategies ready before they happen." He suggests keeping a list of proven plateau-breaking techniques: "Adjust portion sizes, increase protein intake, vary your exercise routine, or review your food diary for hidden calories. The goal is to make small, sustainable changes rather than drastic ones."
RELATED:20 Things to Avoid While on Ozempic

            
                Plan for Long-Term Success
            
            
        Shutterstock"The most successful patients think beyond just the weight loss phase," Dr. Cywes emphasizes. "They develop habits and strategies that will serve them well after reaching their goal weight." He recommends creating a maintenance plan early in your journey: "Consider how you'll adjust your habits as your needs change, and always keep communication open with your healthcare team." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Fitness & Workouts
        6 Back Pain Exercises That Work in 9 Minutes
    

        I'm a PT and These 8 Moves Are Perfect For Inflexible People
    

        Copyright Tone and Tighten/YouTube
    
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
That nagging lower back pain has become your unwanted companion, making even simple tasks feel challenging. Whether it's from sitting too long at your desk or overdoing it at the gym, back pain can significantly impact your quality of life. The good news? Relief might be just nine minutes away.
Dr. Jared Beckstrand, a Doctor of Physical Therapy and founder of the popular fitness platform Tone and Tighten, has developed a simple yet effective routine to help alleviate back pain. With his expertise in orthopedic rehabilitation and athletic performance, Dr. Beckstrand has helped thousands find relief through these targeted exercises. Follow along with this nine-minute routine that you can do right at home.

            
                Lumbar Rotation: Get Started with Gentle Twists
            
            
        ​Start With Lumbar Rotation For Lower Back ReliefShutterstockBegin by lying on your back with your knees bent. "Let both your knees fall to one side while keeping your shoulders firmly on the ground," says Dr. Beckstrand. Hold this position for 20 seconds on each side, repeating three times. As your muscles relax, you'll notice increased flexibility with each rotation.

            
                Stretch: Target Deep Hip Muscles
            
            
        ​Easy Hip Opener With Piriformis StretchShutterstockNext, address the piriformis muscle, which Dr. Beckstrand notes is tight in "nine out of 10 patients with low back pain." Cross one leg over the other and pull your bottom knee toward your chest. Hold for 20 seconds on each side, performing three sets. Remember, as Dr. Beckstrand emphasizes, "A gentler stretch held longer is more effective than an aggressive stretch held briefly."

            
                Hamstring Stretch: Release Tension from Your Legs
            
            
        ​Simple Hamstring Stretch For Tight LegsShutterstockYour hamstrings connect to your pelvis, affecting your lower back's foundation. Lie on your back, grab behind one knee, and gradually straighten that leg toward the ceiling. "You should feel the stretch from behind your knee to your buttocks," Dr. Beckstrand explains. Hold for 20 seconds each side, repeating three times.

            
                Pelvic Tilts: Restore Natural Movement
            
            
        ShutterstockMoving into strengthening exercises, perform pelvic tilts while lying on your back. Dr. Beckstrand instructs to "rotate your hips backward to press your lower back into the mat, then forward to create an arch." Maintain each position for three seconds, continuing for one minute. Note: Skip this exercise if you have severe disc problems or stenosis.

            
                Glute Bridges: Strengthen Supporting Muscles
            
            
        Shutterstock"Your back muscles work in connection with your glutes," Dr. Beckstrand shares. Lying on your back with knees bent, squeeze your glutes to lift your hips toward the ceiling. Hold for three seconds before lowering. Focus on using your glutes rather than your hamstrings for maximum benefit.

            
                Bird Dogs: Final Core Stabilization
            
            
        ShutterstockComplete the routine with bird dogs. On hands and knees, extend opposite arm and leg simultaneously. "This exercise creates excellent stabilization in your lower back," explains Dr. Beckstrand. Hold each position for two seconds before alternating sides.

            
                Making It Part of Your Routine
            
            
        ShutterstockFor optimal results, Dr. Beckstrand recommends performing the stretches (exercises 1-3) two to three times daily, while the strengthening movements (exercises 4-6) can be done once or twice per day. "It doesn't have to be long," he emphasizes, "it just has to be consistent."
RELATED: This Is Exactly How to Lose Body Fat This Year

            
                Tips for Success
            
            
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Always work within your comfort zone and never force a stretch to the point of pain. If you experience increased discomfort with any exercise, skip it and consult a healthcare professional. Remember, these exercises are meant to provide relief, not create additional strain.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

            
                When to Expect Results
            
            
        ShutterstockWhile individual results vary, many people report feeling improvement after just one session. However, consistent practice over several weeks typically yields the best long-term results. As Dr. Beckstrand notes, "The lower back wants to feel better - presenting it with the opportunity through the right exercises really goes a long way in helping to alleviate pain and tension."
Give this routine a try today, and take the first step toward a stronger, more comfortable back. Remember to move mindfully and listen to your body throughout the exercises. With consistency and proper form, you're on your way to better back health. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.
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