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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@celebwell.com.

Tone Your Sagging Arms in Time for Summer With This Simple Workout

Learn these five moves.

FACT CHECKED BY Christopher Roback
Paulina_Hefferen_paulinastein7
FACT CHECKED BY Christopher Roback

Do you want to get your arms toned and sculpted for summer? Memorial Day is just around the corner, so you better get your sweat on now. Luckily, Paulina Stein, a celebrity trainer and fitness influencer who boasts over 75,000 followers on Instagram, has unveiled a simple, at-home workout to help. “Stop what you are doing and save this upper body workout for toned arms this summer,” she writes while demonstrating the five easy-to-execute moves. Here is everything you need to know about the workout – and her other top habits for staying in shape.


Here Is the Workout

Paulina_Hefferen_paulinastein6paulinastein/Instagram

Paulina recommends doing the exercises as a drop set and decreasing the reps as you go along (15, 12, 10, and 8 reps).

  • Wide bicep curl to forward curl
  • Underhand rows
  • Underhand forward raises
  • Overhead tricep Extensions
  • Alternating single-arm narrow press

Hydration

Beautiful sporty woman drinking water while sitting on exercise mat with a cityscape and river behinde her.Image is intentionally toned.Shutterstock

Paulina recommends drinking” one gallon of water per day” if you are trying to lose weight, she revealed in a post. “Water can suppress appetite.”

No Intermittent Fasting

Young girl eating a fruit salad after a workout . Fitness and healthy lifestyle concept.Shutterstock

Paulina isn’t a fan of intermittent fasting. “Eat breakfast!” she says. “This will help balance blood sugar.”

Eating Protein at Every Meal

Grilled chicken breasts and vegetablesShutterstock

Paulina is one of the many health experts who stresses the importance of protein-packed meals “Eat protein at every meal for satiety,” she says. Also, “reduce snacking and eat actual meals,” she adds.

RELATED: 7 Healthy Fats to Include in Your Weight Loss Diet

Daily Exercise

Paulina_Hefferen_paulinastein5paulinastein/Instagram

If you want to lose weight, you should exercise every day—even if it’s just a little movement. “Move 30 minutes per day. This can be a walk,” she writes.

Limiting Oils, Butters, and Creamers

Oil,Cooking,Oil,Synthetic,fatShutterstock

Paulina recommends “measuring your oils, nut butters, coffee creamers,” as they can add sneaky calories into your diet.

RELATED: 7 High-Protein Snacks That Support Quick Weight Loss

Strength Training

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

“Lift weights 3-4 days per week. Muscle burns fat at rest!” says Paulina. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Sleep 7 Hours Per Night

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

“Sleep a minimum of 7 hours per night. This helps recovery and hormones,” says Paulina. The Sleep Foundation explains that sleep is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

💪🔥Body Booster: If you want to get in shape in time for summer, commit to a healthy diet and exercise routine now. Start lifting weights a few times a week and move regularly.

More For You

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 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

"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

"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

"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

Here's Jenna's guaranteed exercise for tighter arms:

  1. Stand with feet shoulder-width apart.
  2. Keep shoulders pressed back, chest open.
  3. Position elbows close to your sides.
  4. Bring arms forward with palms facing up and closed fists.
  5. Slowly move only your forearms backward, keeping your elbows pinned.
  6. 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

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

"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."

RELATED:15 Easy Food Swaps a Fitness Coach Uses to Stay Lean

Creating Lasting Habits

"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.

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.

Rebecca Louise, certified NASM & Yoga Trainer, is on a mission to help people transform their bodies and mindsets through effective home workouts. With a background in competitive sports, Rebecca understands the importance of exercise and teamwork. After feeling lost in traditional gym settings, she discovered the power of home workouts and began sharing her routines online. Now, she's here to guide you through an effective arm-toning workout that promises results in just 10 minutes. "Hey guys, do you have some saggy skin that you want to get rid of? Well, today, I have got the perfect 10 minutes to tighten up your skin and tone your arms. Let's do this," Rebecca says enthusiastically in the video. Here's exactly what to do.


Nutrition and Fitness: The Perfect Balance

How to reduce the sag oin your arms? "Now 80% is going to be nutrition, 20% is going to be the fitness, but I'm going to crush you with that 20% right now," she explains, emphasizing the importance of a balanced approach.

Getting Started: Equipment Options

Fitness,,workout,,Gym,Exercise,,Healthy,In,Exercise,kettleball,weights,kettlebellShutterstock

Rebecca advises, "If you've got mini kettlebells, great. If you've got dumbbells, great. If you've got no weight, it doesn't matter. But the most important thing is we are going to work out throughout this whole exercise."

RELATED: 10 Drinks That Will Ward Off Hunger Without Breaking Your Fast, and 6 You Should Avoid

Exercise 1: The V-Push

"You're going to grab hold of your weights, your dumbbells, however they are with your palms facing up. And we are going to bring those elbows out to the side and you're going to push up into a V and bring it back to here," she instructs in the video.

Proper Form and Mindset

"We are going to start to really work those triceps. So let's tighten up that skin, tone up the upper part of our body, get some confidence and rock it," Rebecca says encouragingly.

Exercise 2: Pulse and Hold

"Okay, we're going to pulse up and down, small little pulses, however you are holding. If you've got weights, it's got a dog, any chance sometimes that happens to me, you're going to release those shoulders away from those ears and you're going to do small little pulses," she explains, detailing the next move.

Exercise 3: Bicep Curls with a Twist

"So you're going to bring me a bicep curl and take it all the way through. So lift, hold and swing it back down," Rebecca demonstrates, adding a unique twist to the classic bicep curl.

The Importance of Challenging Yourself

"And those last couple of reps want to be difficult. So if this is too easy, just means that your weight isn't heavy enough and you are not going to bulk up these workouts. Do not get you bulky," she reassures in the video.

RELATED:I Lost Over 50 Pounds and This Is the Only Tip You Need to Do the Same

Exercise 4: Back and Bicep Combo

"Weights right out in front of you. You're going to pull it in here and then slowly, that's it. This is what's tidying it up, taking it nice and slow and then bring it in towards you," Rebecca instructs, introducing a move that targets multiple muscle groups.

Exercise 5: Shoulder Press Variation

"Okay, we're going to take one arm and we are going to push up to the sky and we're going to drop that elbow all the way in towards us," she says, describing a unique shoulder exercise.

Exercise 6: Tricep Dips

"You're going to come down to the ground. You're going to have your hands directly underneath your shoulders, and we're going to come down to your knees, hands here," Rebecca explains, setting up for tricep dips.

RELATED:I Lost 50 Pounds in 6 Months With Walking and These 3 Major Changes

Exercise 7: Overhead Tricep Extension

"We are going to take it over the top of our head. So we're going to bring both of them. If you've got two dumbbells, if you've just got one really heavy one, their feet hit with this apart, we're going to take it down and we're going to extend up," she instructs, detailing the overhead tricep extension.

The Final Push

"Oh my goodness. We've got less than 60 seconds to go. We're going to punch out the last part," Rebecca says, encouraging viewers to push through the final minute.

Exercise 8: Cross-Body Punches

"So we're going to take it in front, little punches in front of your face with your weight, without your weight. And we're just going to take it across the body slightly," she explains, describing the last exercise of the routine.

RELATED: I Lost 30 Pounds While Eating These High-Protein Foods

The Importance of Completing the Workout

"The last 60 seconds, this is where the workout is going to start to get you results because you've got to finish it," Rebecca emphasizes, highlighting the importance of seeing the workout through to the end. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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.

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.

At 77, Candace Cima challenges the notion that staying fit requires expensive equipment or complicated routines. The former model turned fitness enthusiast has been doing the same arm exercises for three decades, helping thousands of followers maintain their strength and independence through her platform "Living My Life in My 70s." If you're looking for a proven arm workout that's both effective and accessible, here's her time-tested routine.


Why These Exercises Work

"As you get older, you become aware of how many daily activities require arm strength," Candace notes. "Everything from carrying groceries to pushing open heavy doors becomes easier when you maintain your strength." She emphasizes that consistency, not complexity, is the key to lasting results.

Start With What You Have

"You don't need any special workout clothes or gym membership," Candace explains. "I've been using the same set of dumbbells for years." She recommends starting with 1-2 pound weights or even soup cans. "The key is starting where you are and progressing gradually."

RELATED: She Lost 11 Pounds in 60 Days Without Giving Up Her Favorite Foods: “Progress Isn't Perfect”

Exercise 1: The Forward Raise

"My arm routine is very simple. I've been doing it for about 30 years, and it's incredibly beneficial," says Candace. Begin with arms straight, raising weights forward slowly to shoulder height. "The biggest mistake I see is rushing through the movement. Slow and controlled is what builds real strength." Perform 10 repetitions.

Exercise 2 & 3: Side Raises

"Form is everything with side raises," Candace emphasizes. She demonstrates two variations: slightly forward and directly to the sides. "Never raise your arms above shoulder height – it's unnecessary and can cause strain." Perform 10 repetitions of each movement.

Exercise 4: Tricep Kickbacks

"Triceps are often overlooked, but they're essential for pushing movements," says Candace. Bend at the waist, keeping your back flat. "When doing kickbacks, imagine your elbow is glued to your side. This helps maintain proper form." Perform 20 repetitions.

Exercise 5: Bent-Over Side Raises

"Keep your back as straight as possible," Candace instructs. Bend forward at the waist and raise weights out to the sides, maintaining proper form throughout. She recommends 20 repetitions of this movement to target the upper back and shoulders effectively.

RELATED: This Mom Walked 30 Minutes Every Day for a Month, "It Made Me Feel Strong in Ways I Never Expected"

Exercise 6: Standing Bicep Curls

"The final exercise is simple but powerful," Candace shares. Perform 20 standard bicep curls, keeping movements slow and controlled. "Focus on feeling the muscle work rather than rushing through the repetitions."

Progress Through Repetitions

"Instead of increasing weight, I increase the reps," Candace explains. "This approach has kept me injury-free while building real, functional strength. Start with what feels comfortable and add reps as it becomes easier."

Make It a Sustainable Routine

"I do these exercises three times a week, always in the morning," says Candace. "Consistency is more important than intensity. These simple movements, done regularly, have kept me strong enough to enjoy an active lifestyle well into my seventies."

RELATED: 7 Protein Swaps a Dietitian Uses to Cut Calories Not Muscle

Listen to Your Body

"Some days you'll feel stronger than others, and that's perfectly normal," Candace concludes. "The key is to stay consistent while respecting your body's signals. If something doesn't feel right, adjust the weight or repetitions accordingly. Remember, you're building strength for life, not just for today." And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger

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.

Do you want to get your arms toned and sculpted for summer? Memorial Day is just around the corner, so you better get your sweat on now. Luckily, Paulina Stein, a celebrity trainer and fitness influencer who boasts over 75,000 followers on Instagram, has unveiled a simple, at-home workout to help. “Stop what you are doing and save this upper body workout for toned arms this summer,” she writes while demonstrating the five easy-to-execute moves. Here is everything you need to know about the workout – and her other top habits for staying in shape.


Here Is the Workout

Paulina_Hefferen_paulinastein6paulinastein/Instagram

Paulina recommends doing the exercises as a drop set and decreasing the reps as you go along (15, 12, 10, and 8 reps).

  • Wide bicep curl to forward curl
  • Underhand rows
  • Underhand forward raises
  • Overhead tricep Extensions
  • Alternating single-arm narrow press

Hydration

Beautiful sporty woman drinking water while sitting on exercise mat with a cityscape and river behinde her.Image is intentionally toned.Shutterstock

Paulina recommends drinking” one gallon of water per day” if you are trying to lose weight, she revealed in a post. “Water can suppress appetite.”

No Intermittent Fasting

Young girl eating a fruit salad after a workout . Fitness and healthy lifestyle concept.Shutterstock

Paulina isn’t a fan of intermittent fasting. “Eat breakfast!” she says. “This will help balance blood sugar.”

Eating Protein at Every Meal

Grilled chicken breasts and vegetablesShutterstock

Paulina is one of the many health experts who stresses the importance of protein-packed meals “Eat protein at every meal for satiety,” she says. Also, “reduce snacking and eat actual meals,” she adds.

RELATED: 7 Healthy Fats to Include in Your Weight Loss Diet

Daily Exercise

Paulina_Hefferen_paulinastein5paulinastein/Instagram

If you want to lose weight, you should exercise every day—even if it’s just a little movement. “Move 30 minutes per day. This can be a walk,” she writes.

Limiting Oils, Butters, and Creamers

Oil,Cooking,Oil,Synthetic,fatShutterstock

Paulina recommends “measuring your oils, nut butters, coffee creamers,” as they can add sneaky calories into your diet.

RELATED: 7 High-Protein Snacks That Support Quick Weight Loss

Strength Training

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

“Lift weights 3-4 days per week. Muscle burns fat at rest!” says Paulina. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Sleep 7 Hours Per Night

Peaceful serene beautiful young lady wear pajamas lying asleep relaxing sleeping in cozy white bed on soft pillow resting covered with blanket enjoying good healthy sleep concept, above top viewShutterstock

“Sleep a minimum of 7 hours per night. This helps recovery and hormones,” says Paulina. The Sleep Foundation explains that sleep is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

💪🔥Body Booster: If you want to get in shape in time for summer, commit to a healthy diet and exercise routine now. Start lifting weights a few times a week and move regularly.

Young woman in casual clothes at supermarket store looking at meat sausage and read ingredients
​Stock Up on Groceries
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.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

Funny,Little,Easter,Egg,Stories,,Hand,Drawn,Faces,With,Expression:9 High-Protein Foods That Beat Eggs for Weight LossShutterstock

“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

chicken fillet on a stone background​Slow Cooker Buffalo ChickenShutterstock

Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

A white chicken egg among many brown eggs with happy ,relax and smiley face, represent concept of differentiation, relax ,optimistic , growth mindset , freedom and independentEat This for Breakfast to Burn More Fat, Says Nutrition ExpertShutterstock

“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
Copyright nutritionwith_grace/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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

1. Avocados

Green ripe avocado top close up view. Texture vegan healthy food background. Diet organic vegetable poster photoShutterstock

Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

Hot buttered jacket baked potatoes close up with steam. baked potatoe​Bonus Tip: Look Out for Hidden CaloriesShutterstock

Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

Close up of farmer is showing fresh eggs laid at the moment by ecologically grown hens in barn of countryside agricultural farm. Concept of agriculture, bio and eco farming, bio food products.​Eggs and Egg Whites: The Complete Protein PackageShutterstock

Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

5. Oats

A detailed close-up of a heap of rolled oats, showcasing the texture and individual oat flakes. The image focuses on the surface, emphasizing the organic and natural quality of the oatsShutterstock

Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

Natural creamy Greek yoghurt on wooden table background​Plain Greek YogurtShutterstock

She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

Fresh spinach leaves in bowl on rustic wooden table. Top view.​SpinachShutterstock

Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,Black​Stick to Certain ProteinsShutterstock

Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

Salmon with black pepper on plate close up.Shutterstock

Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

10. Berries

Assortment of fresh ripe berries as background, top view​BerriesShutterstock

Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
Copyright mramericajasonkozma/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 ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

Fit woman doing hanging leg lifts abs muscles exercise on horisontal bar working out outside.Shutterstock

Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

Close up of a serious asian sportswoman in earphones doing plank exercise outdoors at the beachShutterstock

Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

Asian woman are sit-up with added weight on her more and more trainer are there to help.

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

Young sporty attractive woman doing toning pilates exercise for abs with exercise circle, crunches for abdominal strengthening using pilates magic circle, wearing sportswear at yoga studio or at home

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

Abs workout - fitness woman working out on beach doing russian twists abs exercises with raised legs for stomach weight loss toning. Fit body oblique muscles training Asian girl.​Target Side Core MusclesShutterstock

Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

dead bugs exercise​ 7. The Modified BeetleShutterstock

Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

Brunette cheerful young woman in sportswear at abdominal exercise, rollouts. Fit caucasian girl improving body endurance, Happy fitness model at workout, looks air camera toothy smiles.

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster