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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.

“Arm Coach” Has Strong, Lean Arms at 56 Due to These Secret Habits

It’s a game-changer.

Kristine Rucker The Arm Coach
Copyright the.arm.coach/Instagram

Are you trying to tone your arms after 50? One expert claims to know the secret. Kristine Rucker, aka The Arm Coach, is a fitness coach and influencer specializing in helping people tone their arms. In a new post, she reveals the one secret you need to learn if you want strong arms. “The real reason you’re not getting the arms you want…and it’s NOT your workouts,” she says.


She Thought Her Workouts Were the Problem

“For the longest time, I thought my workouts were the problem. Maybe I wasn’t lifting heavy enough. Maybe I wasn’t doing the right exercises. Maybe I needed more reps, different movements, a better routine,” she says in the post.

It Was Actually Her Mindset

“So, I kept searching for the perfect plan. But no matter what I tried, my arms didn’t change the way I wanted them to,” she says. “And then I realized—it wasn’t my workouts holding me back. It was my mindset.”

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

She Stuck in an “All-Or-Nothing” Cycle

“I was stuck in an all-or-nothing cycle. Some days, I was on fire, pushing myself hard, eating ‘perfectly.’ Other days, I’d fall off track and think, Oh well, I already messed up. Might as well start over Monday. Sound familiar?” she says.

You Need to Stay Consistent

Here’s the truth: “It’s not your workouts,” she says. “It’s your ability to stay consistent. And that consistency doesn’t come from forcing yourself—it comes from loving self-discipline.”

And Guide Yourself with Care

“Loving self-discipline isn’t about being strict—it’s about guiding yourself with care. It’s about making choices that feel good in the long run, not just in the moment. It’s what keeps you going, even when motivation fades,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Everything Changed When She Stopped Fighting Herself

“When I stopped fighting myself and started practicing gentle, loving discipline, everything changed. My workouts finally worked—not because they were different, but because I was different,” she says.

Tracking Is Also Important

In another post, she reveals another tactic that helps tone arms: Tracking. “Why tracking is the fastest way to toned arms: Because what you measure, you improve,” she says.

She Used to Wing It

“I used to wing it—showing up to workouts, hoping for progress, but never really knowing if I was getting stronger. And because I wasn’t tracking anything, I’d get discouraged and quit before I ever saw real results,” she said.

Tracking Gave Her Proof, Kept Her Consistent, and Helped Her Focus on Progress

Then she started writing things down. “Tracking gave me proof. I wasn’t guessing anymore—I could see my strength improving week by week,” she says. “It kept me consistent. Seeing my progress in front of me made it easier to keep going. It helped me focus on progress, not perfection. Instead of obsessing over the mirror, I focused on how much stronger I was getting,” she continued.

ELATED:6 Standing Workouts for a Stronger, Leaner Core

It Worked

It proved to be a successful tactic. “The moment I stopped relying on ‘feeling’ like I was making progress and actually tracked it, I got the toned arms I’d been chasing for years,” she said. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

More For You

Kristine Rucker The Arm Coach
Copyright the.arm.coach/Instagram
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 trying to tone your arms after 50? One expert claims to know the secret. Kristine Rucker, aka The Arm Coach, is a fitness coach and influencer specializing in helping people tone their arms. In a new post, she reveals the one secret you need to learn if you want strong arms. “The real reason you’re not getting the arms you want…and it’s NOT your workouts,” she says.

She Thought Her Workouts Were the Problem

“For the longest time, I thought my workouts were the problem. Maybe I wasn’t lifting heavy enough. Maybe I wasn’t doing the right exercises. Maybe I needed more reps, different movements, a better routine,” she says in the post.

It Was Actually Her Mindset

“So, I kept searching for the perfect plan. But no matter what I tried, my arms didn’t change the way I wanted them to,” she says. “And then I realized—it wasn’t my workouts holding me back. It was my mindset.”

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

She Stuck in an “All-Or-Nothing” Cycle

“I was stuck in an all-or-nothing cycle. Some days, I was on fire, pushing myself hard, eating ‘perfectly.’ Other days, I’d fall off track and think, Oh well, I already messed up. Might as well start over Monday. Sound familiar?” she says.

You Need to Stay Consistent

Here’s the truth: “It’s not your workouts,” she says. “It’s your ability to stay consistent. And that consistency doesn’t come from forcing yourself—it comes from loving self-discipline.”

And Guide Yourself with Care

“Loving self-discipline isn’t about being strict—it’s about guiding yourself with care. It’s about making choices that feel good in the long run, not just in the moment. It’s what keeps you going, even when motivation fades,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Everything Changed When She Stopped Fighting Herself

“When I stopped fighting myself and started practicing gentle, loving discipline, everything changed. My workouts finally worked—not because they were different, but because I was different,” she says.

Tracking Is Also Important

In another post, she reveals another tactic that helps tone arms: Tracking. “Why tracking is the fastest way to toned arms: Because what you measure, you improve,” she says.

She Used to Wing It

“I used to wing it—showing up to workouts, hoping for progress, but never really knowing if I was getting stronger. And because I wasn’t tracking anything, I’d get discouraged and quit before I ever saw real results,” she said.

Tracking Gave Her Proof, Kept Her Consistent, and Helped Her Focus on Progress

Then she started writing things down. “Tracking gave me proof. I wasn’t guessing anymore—I could see my strength improving week by week,” she says. “It kept me consistent. Seeing my progress in front of me made it easier to keep going. It helped me focus on progress, not perfection. Instead of obsessing over the mirror, I focused on how much stronger I was getting,” she continued.

ELATED:6 Standing Workouts for a Stronger, Leaner Core

It Worked

It proved to be a successful tactic. “The moment I stopped relying on ‘feeling’ like I was making progress and actually tracked it, I got the toned arms I’d been chasing for years,” she said. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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.

Ever catch a glimpse of your arms in the mirror and wish they were more toned? You're not alone. Upper arm flab is one of the most common concerns among women, especially after 40. But here's something refreshing – you don't need expensive equipment or hours at the gym to make a difference.


Meet Schellea "Shelly" Fowler, a 58-year-old certified Neuroathletics coach and fitness instructor specializing in helping women over 50 achieve their fitness goals. "This workout is perfect for you if you want to work on this part of your arm," she says, pointing to the dreaded 'bat wing' area. "It's only going to take five minutes and we're going to work it hard."

Quick Warm-Up: Fire Up Those Triceps

"Bend your knees straight back and lean forward," Shelly begins in her post. The first exercise targets the triceps with a simple yet effective movement. "Put your focus on squeezing that tricep muscle as you extend your arm," she emphasizes. Each exercise runs for 45 seconds with a 10-second rest, making every moment count.

Tricep Dips: Your Secret Weapon

"If you're really serious about toning your bat wings, this is the exercise for you," Shelly declares. Using just your body weight, lower your arms down and push back up. Need more challenge? Simply move your legs further forward. Remember, as Shelly encourages, "Even if you only completed two or three of those, you did a great job."

RELATED: 8 Morning Habits This Hormone Expert Wants Women Over 40 To Stop

Prayer Press: Target Those Problem Areas

This unique movement starts with hands in a prayer position. "Join your hands in prayer position as we extend our arm out," Shelly demonstrates. Your palms should face away at the end, fingers forming a diamond shape. "Keep going. You've got this," she motivates, knowing this exercise specifically targets stubborn upper arm flab.

Power Through: The Shoulder Press

"Raise your arms to be parallel to your shoulders," Shelly guides. This exercise combines arm raises with precise movements. Her motivation tip? "Imagine yourself with the beautiful sleeveless top and your strong toned arms." This mental imagery helps push through the challenge.

High-Elbow Holds: Feel the Burn

"Keep your elbows high and your arms very strong," Shelly instructs. This focused movement requires mental engagement: "Focus on that tricep muscle... see it in your mind's eye contracting in and out." This mind-muscle connection amplifies your results.

RELATED: She Lost 30 Pounds With GLP-1 Microdosing: “My Body Just Thrived”

Finish Strong: Overhead Extensions

The final push targets every fiber of your triceps. "Take our arms over our head, join our hands in prayer position one more time," Shelly guides. "Think of that tricep muscle, think of it contracting in and out, and think of all of the amazing work that you're doing."

The Science Behind Bat Wings

Dr. Richard Glogau, a San Francisco dermatologist, explains why arms become more challenging to tone with age: "Flabby arms are due to a combination of factors associated with aging and genetics, including an increase in overall body fat mass, loss of muscle mass in the arms associated with aging and reduced activity, and a loss of elasticity in the skin due to both aging and sun damage."

Your Path to Success

While spot reduction isn't possible, combining these targeted exercises with overall fitness can make a significant difference. As Shelly reminds us, "If you need to take a sneaky cheat, that's okay," but consistency is key. The goal isn't perfection – it's progress.

What makes this workout effective is its focused approach combined with achievable goals. "What a great way to spend five minutes. We just did some really good work," Shelly concludes."As long as you aim to be 1% better than you were yesterday, you are a winner," she adds.

RELATED: Man Lost 6.5 Pounds in 72 Hours on Military Diet and Here's What Really Happened

Smart Tips for Best Results

  • Perform these exercises regularly
  • Maintain proper form throughout
  • Stay patient with your progress
  • Consider this part of your overall fitness routine
  • Protect your skin from sun damage to maintain elasticity.

Remember to consult with your healthcare provider or a certified fitness instructor before starting any new exercise routine, especially if you have any existing health conditions or concerns. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Reggie Macena good_for_life_training
Copyright good_for_life_training/Instagram
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.

Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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.

Simeon Panda is flexing his granite-like biceps – in his workout clothes. Panda is a fitness entrepreneur, trainer, and social media influencer who boasts over 8.1 million followers on Instagram alone. The 37-year-old regularly shares tips and tricks on how to get in shape, build muscle, and bodybuild – the “natural” way. In a recent post, he reveals three tips on how he gets the maximum burn during his final set – and you can take advantage of his expert knowledge. “3 ways to make that last set count,” he captioned the Instagram video. Here is everything you need to know about his tactic and the other diet and fitness habits he abides by.


Here Is His Trick

simeonpanda1simeonpanda/Instagram

According to Panda, there are three steps to maximizing the burn. First, “slow down the tempo,” he says. Next, “Control the eccentric.” And lastly, “Perform drop sets.”

He Started Bodybuilding as a Teen

simeonpanda5simeonpanda/Instagram

Simeon discovered bodybuilding after gaining weight in his early teens. “It sounds silly, but it was never about the physique,” he told Muscle & Fitness. “The physique was not part of the plan. I started at 14 or 15, and I loved how it felt. To this day the strength training is what I love the most. Building a certain physique comes with it, and I love that, but it’s the training that actually gets me to go to the gym.”

High Volume Training

simeonpanda6simeonpanda/Instagram

Simeon is a fan of high volume training. “I love volume. If someone hasn’t used high-volume training, I can guarantee they’ll increase their muscle mass from doing it,” he added to the publication. “For me, it’s something I’ve always done. It’s contributed to my strength and my size. I get the best of both worlds.”

He Prioritizes Shoulders

simeonpanda4simeonpanda/Instagram

In order to achieve his superhero body, he prioritizes his upper body. “The first thing is the shoulders,” he says. “You have to have big delts. You need arms, too, but it really is the shoulders.”

High Rep Sets of a Compound Exercise

simeonpanda2simeonpanda/Instagram

Panda starts his workout with several high-rep sets of a compound exercise. He also divides his workouts up by exercise group. He takes three sets to slowly build up to his heaviest weight, followed by three to four sets pushing very heavy loads, and a warm-down set or two to finish.

RELATED: Get in Shape with the Army's Running Routine

Healthy Diet

simeonpanda7simeonpanda/Instagram

Simeon maintains that “you need to take diet as seriously as you do your workouts.” He makes sure to eat healthy food to fuel his workouts.

💪🔥Body Booster: To maximize the burn, slow down the tempo of your last set of exercise.

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.

We've all been there – standing in front of the mirror, waving our arms, and watching that extra flab jiggle. But what if you could transform those "bat wings" into toned, sculpted arms with just a few minutes of targeted exercise each day? Enter Meredith Shirk, a National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT) and the founder of Svelte Training. With her impressive credentials, including specializations in Fitness Nutrition, Behavior Change, and Weight Loss, Meredith has designed a quick and effective arm workout that promises to help you say goodbye to flabby arms for good.


Understanding Arm Fat

Before diving into Meredith's workout, it's important to understand what arm fat is and why it matters. According to WebMD, "Arm fat is extra skin and fat located under your arms." While some arm fat is normal and healthy, excessive amounts can be more than just a cosmetic issue. WebMD explains, "While having some subcutaneous fat is good for your health, having too much can cause health issues, including an increased risk for certain cancers, fatty liver disease, gallbladder disease, and more."

The Root Causes of Arm Fat

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

Arm fat doesn't appear out of nowhere. WebMD states, "Extra skin and fat in the arms can be caused by obesity, significant weight loss, or genetics. Individuals born female are at a greater risk of carrying excess weight in their arms." Understanding these factors can help you approach arm fat reduction more effectively.

RELATED: I’m a Nutritionist and Here Are 4 Fall Comfort Foods That Can Help You Lose Weight

Say Goodbye to Bat Wings

"I have an awesome bat wing workout, so you're not going to be waving those wings any longer," Meredith enthusiastically begins her post. This workout is specifically designed to target those troublesome areas and help you achieve the toned arms you've always wanted.

Monkey Pumps: Your Secret Weapon Against Flabby Arms

Young woman pinching arm fat flabby skinShutterstock

Meredith kicks off the workout with her favorite exercise: monkey pumps. "It's just as it sounds," she explains. "Grab it and pull it down." To perform this move:

  1. Align your elbows with your shoulders and wrists
  2. Open up and close your arms
  3. Keep your elbows above your chin to target your triceps and chest

Meredith emphasizes the importance of proper form: "You want to think about keeping that elbow above the chin line because that's really going to push a lot on your triceps and your chest."

Arm Circles: Small Movements, Big Results

Woman, weightlifting and exercise with dumbbells for training, workout or muscle gain on outdoor balcony. Young female person with small barbells for sport, fitness or health and wellness in natureShutterstock

Next up are small arm circles. "Really think about tennis ball size here," Meredith instructs. Perform these circles in both forward and backward directions. This simple movement targets multiple muscle groups in your arms and shoulders, helping to tone and define your upper body.

Lateral Raises: Engage Your Whole Body

Pretty young woman with a healthy lifestyle doing side lateral raises with dumbbells indoors. Active caucasian woman exercising to stay fit and slimShutterstock

Lateral raises are more than just arm exercises. Meredith explains, "You actually have to do something with your body, meaning you're here, you're lifting and you're really pulling your legs in together at the same time as squeezing your core and your rhomboids and your lats." This full-body engagement maximizes the effectiveness of the exercise, helping you burn more calories and build more muscle.

RELATED: Tone Sagging Arms in 2 Weeks With These 5 Exercises

Scissors: Cross-Training for Your Arms

a man does an exercise with his knees. the boy does sports.Shutterstock

The final exercise in Meredith's routine is scissors. "We go from here, we're here, right? And then we're here and then here," she demonstrates. "So now we're crisscrossing our arms." This movement targets both your biceps and triceps, providing a comprehensive arm workout in one simple exercise.

Fine-Tuning Your Technique

Meredith offers additional advice to maximize your results: "If you want to get a little bit more of your bicep, come across with it here and then go inside. You can have almost overlapping bicep curls. You do more tricep by putting your hands flexed and then going faster, pulling your chest back, shoulders up."

RELATED: 7 Tricks to Flatten Your Tummy Without Surgery According to a Plastic Surgeon

Putting It All Together

Meredith combines these exercises into a quick, high-intensity routine:

  1. 30 seconds of monkey pumps
  2. 30 seconds of arm circles (15 seconds forward, 15 seconds backward)
  3. 30 seconds of lateral raises
  4. 30 seconds of scissors

"Those are our exercises. We're going to be doing all types of exercise. Make sure your triceps, your biceps, and your back, stay lean. So we avoid the bat wings," Meredith explains.

The Importance of a Holistic Approach

While Meredith's workout is effective, it's important to remember that spot reduction isn't possible. WebMD advises, "Natural treatment options for arm fat include diet and exercise. Since arm fat is often associated with being overweight or losing a significant amount of weight, the first step is changing your eating habits and incorporating more exercise into your days."

The Key to Effective Workouts

Woman, success and outdoor with happiness for fitness, exercise or wellness as achievement. Girl, celebration and portrait in nature with energy or motivation for health, workout or marathon trainingShutterstock

Throughout the workout, Meredith encourages movement: "When you think about this, you can walk around because you shouldn't be in a static place anyway. Life should not be static for you. Working out should not be static for you."

RELATED: I'm a Nutritionist and Here are 5 Reasons Why I Prescribe 30-Minute Walks for Weight Loss

Push Through for Results

Meredith doesn't sugarcoat the challenge: "If your arms are not feeling like 1 million pounds, then you're not doing this right." She encourages you to push through the discomfort, reminding you that "it's going to burn, and it's okay."

The Foundation of Effective Exercise

Always in good shape Full length of athletic woman in black sport clothing exercising in professional gym.Shutterstock

Throughout the routine, Meredith emphasizes proper form: "Chest up, shoulders back, meet in the middle, come out and reach." She also reminds you to "Face those hands to you. Come out and reach."

Don't Forget This Crucial Element

Meredith consistently reminds you to breathe throughout the workout. "Breathe in. Breathe and pull," she encourages, highlighting the importance of proper breathing techniques during exercise.

The Path to Success

pretty young blond smiling woman doing sport exercises running jogging in morning park, skinny fit in sports wear outfit leggings and top, summer health motivation, strong body, hotShutterstock

Meredith concludes with an inspiring message: "Do this consistently and you will see that fat go away!" She adds, "It doesn't have to be hard, it doesn't have to be long. It doesn't have to be scary, but it can be a lot of fun and you can do it in less time you thought possible."

However, it's important to set realistic expectations. As WebMD notes, "You shouldn't expect to see results right away. In fact, losing stubborn fat can take months of continuous effort. Your progress will depend on you. If you're already at a healthy weight, it may take only a few weeks to notice results. However, those at a higher weight may not see results for a while."

RELATED: I Lost 30 Pounds in 6 Months Just by Walking: Here's How

You Can Do It

While Meredith's workout is an excellent starting point, remember that a holistic approach is key. WebMD suggests, "For the best results, it's important to combine a decent sleep schedule with a well-balanced diet and a vigorous exercise routine." By combining Meredith's targeted arm exercises with overall healthy lifestyle habits, you'll be on your way to toned, sculpted arms in no time. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Whitney Black whitney.the.dietitian
Copyright whitney.the.dietitian/Instagram/Shutterstock
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.

If you are taking a GLP-1 weight loss drug like Ozempic or Mounjaro, it can be challenging to figure out what you should and shouldn’t be eating to maximize weight loss and minimize side effects – especially when dining out. However, an expert says it doesn’t have to be complicated. Whitney Black, MS, RD, is a GLP-1 Dietitian on Mounjaro herself. In a few new social media posts, she reveals her top 10 “tips for eating at restaurants while taking GLP-1 meds like Mounjaro,” she writes. “You don’t have to give up eating at restaurants! You can still enjoy your time out and meet goals while on GLP-1 meds like Mounjaro or Wegovy! But there are things you can do to maintain goals and minimize side effects! Try these tips the next time you are out to eat!”

Order From the Kids Menu

close up of woman finger with menu choosing dishes at restaurant​Creating a Sustainable RoutineShutterstock

Her first tip? “Order from the kid's menu or lunch menu if you can!” she suggests. “Especially if there is a similar item. This is a great way to get smaller servings and save $.”

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Stay Away From the Bread or Chips

Healthy Gluten Free Rice Chips in a PileShutterstock

Don’t be tempted by a free teaser food. “Limit the bread baskets and chips that come before your meal! Listen, I love the Texas Roadhouse Rolls as much as anyone, but you can easily fill up on those if you aren’t careful! Enjoy a small amount, but be aware of earlier satiety with GLP-1 meds!” she says.

Order Condiments on the Side

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.Shutterstock

Get your condiments on the side. “Ask for heavy sauces or dressings on the side if able! This can help you control how much is used. A lot of times, heavy sauces or dressings can be higher in fat, which may not be tolerated well with GLP-1 meds,” she writes.

Make Healthier Selections

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Try to make healthier menu suggestions. “Opt for grilled, steamed, or baked items if able! Again, trying to limit the amount of fatty foods can help reduce GI side effects! If you wanted to get fried food, try to eat in small amounts to see how well it’s tolerated first,” she says.

RELATED:20 Possible Ozempic Side Effects

Center Your Meal Around Protein and Fiber

Avocado,Toast,With,A,Perfect,Poached,Egg,On,Top,WithShutterstock

“Center the meal around protein and fiber!” she adds. “You can still enjoy your meal and get in protein and fiber! Start by eating the protein source first, and grabbing a side salad, or adding avocado or veggies for fiber!”

Split Up Your Meal

Salmon steak fillet with grainy mustard and spinach. Lunch in a restaurant, a woman eats delicious and healthy food. Restaurant menu, a series of photos of different dishes​Mistake 1: Saving Up Calories for Dinner.Shutterstock

In another post, she reveals 5 more tips for eating at a restaurant on a weight loss drug. One of her suggestions? Cut portions in half. “Split a meal or box up half before you start eating,” she suggests.

Choose a High Protein Appetizer

Delicious shrimp cocktail with tomato sauce, closeupShutterstock

You don’t have to order off the main menu. Sometimes an app is the healthiest option, she says. “Choose high-protein appetizers instead of big entrées (shrimp cocktail, meat skewers, small charcuterie plates),” she writes.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

Order Extra Veggies

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

When you get a choice of sides, make healthier selections and sub if possible. “Ask for extra veggies instead of starchy sides,” she says.

Eat Slow

A picture of delightful man enjoying his meal. He is chewing a piece of sandwich and keeping eyes closed. Isolated on striped and blue background.Shutterstock

Remember, it’s not a race to finish your meal. “Eat slow & check in with your hunger cues,” she suggests. This helps “with portion control,” she says.

RELATED:20 Things to Avoid While on Ozempic

Choose Meals That Reheat Well

Young woman putting plate with food into microwave oven in kitchen

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When choosing off the menu, try to focus on items that you can eat the next day. “Pick a meal that reheats well for leftovers,” she says. That way, “you get multiple meals out of one order!” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Jess Dukes mrsdukesfitspo
Copyright mrsdukesfitspo/Instagram
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 struggling to lose weight? According to an expert, you should enforce a straightforward food rule. Jess Dukes is a weight loss coach specializing in helping “busy moms lose weight for the last time,” she writes in her social media bio. In a new post, she reveals a rule she set for herself that was a significant game-changer on her weight loss journey. “I lost 80 pounds, here is the only food rule I followed,” she writes.

Her Food Rule Is: There Are No Off Limit Foods

The answer? “There are no off limit foods,” she writes. “For years, I labeled foods as ‘good’ or ‘bad.’ And if it was ‘bad,’ I wanted it even more. I’d tell myself, ‘No, you can’t have that.’ But that only made the craving stronger. Eventually, I’d cave, overeat, and drown in guilt. Sound familiar?”

No One Food Can Ruin Your Progress

Here’s what I learned the hard way: No single food can ruin your progress—unless you let it. Once I stopped labeling foods, everything changed. I started eating the foods I love in a way that actually feels good. Yes, that includes pizza nights with my family and dessert whenever I truly want it.

When You Allow Yourself to Eat What You Want, You Will Stop Craving It

“At first, I was scared. I thought, ‘If I allow myself treats, I’ll never stop.’ But guess what? The opposite happened. When I gave myself permission to eat what I wanted, I realized I didn’t crave treats as much as I thought. Sometimes, I’d take a bite and think, ‘I don’t even want this right now.’ Turns out, it wasn’t the food I’d been craving—it was the freedom to stop feeling so restricted,” she says.

No Off-Limit Foods

She explains how she approaches food now, starting with no off-limit foods. “The more you restrict something, the more you want it. Instead, enjoy what you love mindfully and without guilt,” she says.

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Plan Treats Intentionally

Next, she is intentional about treat planning. “When you know you can have that brownie on Friday, there’s no need to binge on it today. And ask yourself—are you eating it because you truly want it, or because you’re stressed?” she writes.

Change the Language You Use Around Food

Changing the language you use around food is also key. “Stop calling foods ‘cheats’ or ‘bad.’ Food is just food. Some fuel your body, some fuel your soul—both have their place,” she says.

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Focus on How Foods Make You Feel

Focus on how foods make you feel. “Pay attention to how you feel after you eat. Choose foods that leave you feeling energized and satisfied—not sluggish or stuffed,” she says.

You Can Achieve Food Freedom Too

“By letting go of restrictions and tuning into what my body really needs, I built a healthier relationship with food—one that lets me enjoy life and hit my goals. If you’re stuck in the cycle of restriction, know this: You can break free,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Do you find yourself constantly battling hunger pangs while trying to lose weight? You're not alone. While Ozempic may be the latest trending weight loss medication, it comes with a hefty price tag and potential side effects. Health expert JJ Virgin, a triple-board certified nutrition specialist and four-time best-selling author, offers powerful natural alternatives that can help control cravings and shed weight more effortlessly. "Mother nature has given us powerful alternatives that can help control cravings and shed weight more effortlessly," says JJ. From protein-rich foods to simple lifestyle changes, these natural appetite suppressants could be the key to achieving your weight loss goals without prescription medications. We've organized these nine powerful options as a countdown, starting with nine and building up to JJ's top recommendation so you can discover which ones might work best for you.

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9. Berberine: The Metabolic Master Switch

While often compared to GLP-1 medications, berberine works differently. "Berberine doesn't directly impact GLP-1," JJ clarifies. "Instead, it improves glucose metabolism and insulin sensitivity by activating AMP-activated protein kinase, or AMPK—the metabolic master switch."

For those looking to improve insulin sensitivity and blood sugar control, JJ recommends taking one to two berberine capsules before meals. This natural compound can help manage hunger by addressing one of its root causes: blood sugar dysregulation.

8. Apple Cider Vinegar: The Ancient Appetite Suppressor

Apple cider vinegar has stood the test of time as a weight management aid. "I currently work with someone who needs to lose 200 pounds, and I have them taking two tablespoons of apple cider vinegar every day," JJ shares. A randomized clinical trial published in the Journal of Functional Foods in 2018 showed that 15-30ml of apple cider vinegar daily, combined with caloric restriction, effectively reduced body weight, BMI, and appetite.

JJ recommends taking one to two tablespoons daily, especially before your largest meal or before consuming carbohydrate-rich foods. "It helps lower the blood sugar response to meals and may improve insulin sensitivity," she explains.

7. Exercise: The Anti-Hunger Activity

Exercise does more than burn calories—it directly impacts appetite hormones. "Exercise enhances the secretion of GLP-1 and helps regulate leptin and ghrelin, leading to reduced feelings of hunger," says JJ. It also provides an endorphin release that can help manage stress-related eating.

JJ references a 2022 paper in Nature that identified an "anti-hunger molecule" produced during intense exercise. "This combination of lactate and phenylalanine is responsible for about 25% of the anti-obesity effects of exercise," she explains. JJ recommends high-intensity interval training like the Norwegian 4x4 method, along with 8,000-12,000 steps daily and post-meal movement to manage blood sugar.

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6. Calacurb: The Short-Acting GLP-1 Alternative

"The New Zealand government spent ten years and $30 million developing Calacurb, which acts like GLP-1 but is short-acting," says JJ. This bitter hops extract can significantly reduce hunger for a couple of hours, making it perfect for managing cravings between meals.

A 2019 randomized control trial published in Nutrients found that taking bitter hops extract during a 24-hour water-only fast significantly reduced hunger. "It stimulates GLP-1 secretion, helps with feelings of fullness, and improves blood sugar control," JJ explains. She takes two Calacurb capsules before each meal for optimal results.

5. Akkermansia: The GLP-1 Promoting Probiotic

"Akkermansia muciniphila is a probiotic strain that can promote the secretion of GLP-1," JJ explains. This is significant because many people with insulin resistance, fatty liver, or poor metabolic health have impaired GLP-1 secretion. By supporting natural GLP-1 production, Akkermansia helps regulate appetite and metabolic function.

Beyond appetite control, JJ notes that "Akkermansia improves gut barrier function, helping with leaky gut, lowering inflammation, and enhancing metabolic function while reducing fat storage." A 2019 randomized double-blind placebo-controlled study published in Nature Medicine showed improvements in insulin sensitivity and body weight with Akkermansia supplementation.

4. Allulose: The Rare Sugar with Appetite-Suppressing Powers

Allulose is a low-calorie sweetener that doesn't raise blood sugar. "It actually has the opposite effect," JJ reveals. "Taking 10-15 grams of allulose before eating can lower the blood sugar response to your meal." A 2022 study in the Nutrients Journal found that allulose suppresses hunger-associated feeding and inhibits hunger-promoting neurons.

JJ incorporates allulose into her daily routine through flavored syrups in morning coffee or smoothies. "I also enjoy Swelthy Snacks, which combine fiber, allulose, and dark chocolate—a perfect treat that helps control appetite," she shares.

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3. Water: Simple Yet Effective

"One of the easiest appetite suppressants is right at your fingertips: water," JJ states. Drinking water before meals helps you eat less and feel more full. Contrary to previous beliefs, JJ now recommends drinking water during meals as well. "Research shows water actually helps break down food, allows for better nutrient absorption, and slows digestion," she explains.

JJ suggests that many hunger signals are actually thirst in disguise. "We have an overactive hunger mechanism and an underactive thirst mechanism," she says. Try drinking a glass or two of water when you feel hungry, and you might find your cravings disappear.

2. Fiber: The Perfect Partner for Protein

Fiber works synergistically with protein to control appetite. According to JJ, "A 2022 review article published in Critical Reviews in Food Science and Nutrition showed how dietary fiber helps control appetite through multiple mechanisms." Fiber increases satiety, slows digestion, and helps maintain balanced blood sugar levels.

JJ recommends aiming for at least 30 grams of fiber daily, far more than the 5-14 grams the average American consumes. "I love berries for fiber—I try to eat two cups every day. Legumes and avocados are also excellent sources," she shares. If you're currently low on fiber, increase your intake gradually to avoid digestive discomfort.

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1. Protein: Nature's Ultimate Appetite Controller

Protein stands as the foundation of natural appetite control. "When people consume at least 35 grams of protein, they feel less hungry and fuller for longer periods," JJ explains. A 2020 systematic review in Physiology & Behavior found that protein consumption reduces hunger, lowers ghrelin (the hunger hormone), and increases appetite-suppressing hormones like CCK and GLP-1.

Beyond satiety, protein offers metabolic benefits. "About 20-30% of protein calories are utilized during metabolism and muscle synthesis, compared to negligible amounts for fat and only 5-10% for carbohydrates," says JJ. This thermic effect means your body works harder to process protein, burning more calories in the process.

Implementing Your Natural Appetite Control Strategy

When adopting these natural appetite suppressants, JJ recommends a methodical approach. "Add one strategy at a time so you can connect the dots between what you're doing and how you're feeling," she advises. This allows you to identify which methods work best for your unique body and lifestyle.

Remember that weight loss isn't just about controlling appetite. "You don't lose weight to get healthy—you get healthy to lose weight," JJ emphasizes. By combining these natural appetite suppressants with proper nutrition and regular exercise, you can achieve sustainable weight loss without expensive medications or unwanted side effects. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.