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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.

10 Best High-Protein Foods for Women Over 40

Stop muscle loss & boost energy with these protein essentials

Christopher Roback
By Christopher RobackApr 02, 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
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Christopher Roback
By Christopher RobackApr 02, 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
Nutrition & Diet

Looking in the mirror these days, you might notice subtle changes in your body that weren't there in your 30s. That's because after 40, our metabolism naturally slows down and maintaining muscle becomes more challenging—making what we eat more important than ever. Discover the powerhouse proteins that can help you stay strong, energetic, and healthy after 40 in this science-backed guide to better nutrition.

Why Protein Becomes More Important After 40

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After 40, our bodies go through significant changes that make protein more important than ever. Starting in your 40s, sarcopenia—the gradual loss of muscle mass and strength with age—begins to set in, making it crucial to increase protein intake to maintain muscle mass, independence, and quality of life. For women specifically, adequate protein helps combat age-related metabolic changes, supports bone health, and helps maintain a healthy weight.

Once you're between 40 and 50 years old, your protein needs increase to about 1-1.2 grams per kilogram of body weight daily, compared to the 0.8 grams recommended for younger adults. This higher intake helps prevent sarcopenia and maintain muscle quality in older adults.

Dr. Douglas Paddon-Jones, researcher at the University of Texas Medical Branch, explains: "To maximize muscle protein synthesis while being cognizant of total energy intake, we propose a dietary plan that includes 25–30g of high-quality protein per meal". This approach is more effective than simply increasing total daily protein. Read on to discover the best high-protein foods for women over 40.

1. Greek Yogurt

Banana,Yogurt,And,Spoon,breakfast​Solution #1: Increase Protein IntakeShutterstock

Greek yogurt plays a starring role in protein-rich meals. A banana, Greek yogurt, and a hard-boiled egg together deliver about 19 grams of protein. Greek yogurt provides about 17 grams of protein per 3/4-cup serving—more than twice the amount found in regular yogurt.

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

2. Lean Fish (Salmon, Tuna, Trout)

BBQ Grilled mackerel fish with herbs. Oktoberfest menu. banner, menu recipe place for text, top view.Shutterstock

Fish like salmon, tuna, and mackerel are not only rich in protein but also contain omega-3 fatty acids, which are beneficial for heart health. A half filet of salmon contains 40.4 grams of protein, while a can of tuna has more than 40 grams. The Cleveland Clinic recommends choosing seafood options that are higher in omega-3s and lower in methylmercury.

3. Eggs

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One large hard-boiled egg provides 6.3 grams of protein. Eggs are incredibly versatile and can be incorporated into any meal. Research shows that supplementing the diet with protein plus a regimen of heavy resistance exercise leads to the most improvement in muscle mass and strength in healthy older adults.

4. Lean Poultry

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,​10. TurkeyShutterstock

A 3-ounce chicken breast with a half-cup of rice and vegetables provides about 25 grams of protein. Turkey breast is another excellent option with about 26 grams of protein per 3-ounce serving, and it contains almost no fat while providing B vitamins, niacin, zinc, iron, and magnesium.

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

5. Lentils and Beans

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Lentils are a good high-protein food option, especially for people who follow plant-based diets. One cup of lentils contains about 17.9 grams of protein, along with lots of vitamins, minerals, and fiber. The Mayo Clinic identifies plant sources such as beans, lentils, nuts, seeds, and soy as among the healthiest protein options.

6. Cottage Cheese

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,AShutterstock

Cottage cheese is an excellent source of protein that's easy to incorporate into meals. Dairy products like cottage cheese are rich in protein, calcium, and other essential nutrients. It can be eaten alone or mixed with fruits for a protein-rich snack.

7. Nuts and Seeds

Assortment,Of,Nuts,In,Bowls.,Cashews,,Hazelnuts,,Walnuts,,Pistachios,,Pecans,​Nuts and SeedsShutterstock

Almonds contain a good amount of vitamin E, magnesium, and phosphorus along with fiber to help you stay full longer. One cup of dry roasted almonds has about 30 grams of protein. Other excellent options include walnuts, chia seeds, and pumpkin seeds.

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

8. Lean Beef

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden board​2. BisonShutterstock

Lean beef is a good source of protein, iron, zinc, and selenium. For optimal protein intake, Mayo Clinic recommends including foods with the amino acid leucine, which has been shown to preserve body muscle. "Leucine is found in higher amounts in animal foods: beef, lamb, pork, poultry, fish, eggs, milk and products made with milk," write Mayo Clinic experts.

9. Quinoa

White, red and black quinoa seeds in three heart-shaped bowls - Chenopodium quinoaShutterstock

Harvard Health identifies quinoa as a protein-rich food that's particularly beneficial for adults. It's higher in protein than many other grains and provides a complete protein source that's excellent for vegetarians.

10. Soy Products

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Soybeans are a type of legume and a good source of plant-based protein. Just 3.5 ounces of boiled soybeans contain 18 grams of protein. They also contain antioxidants linked to health benefits. Tofu, tempeh, and edamame are all excellent soy-based protein options.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

How to Incorporate These Proteins into Your Diet

Healthy Homemade Chicken Breast and Rice with BroccoliShutterstock

Research suggests our bodies can only process about 20 to 40 grams of protein at a time. That means you shouldn't plan on getting a day's worth of protein in one or two meals. Rather, try to get some protein at every meal and supplement with healthy snacks that contain at least five grams of protein.

Here are some expert-approved meal ideas:

  • Breakfast: A banana, Greek yogurt, and a hard-boiled egg (19 grams of protein)
  • Lunch: An egg and bean burrito with a glass of milk (about 28 grams of protein)
  • Dinner: A 3-ounce chicken breast with a half-cup of rice and vegetables (25 grams of protein)
  • Snack: Greek yogurt with berries and nut-filled granola

The Importance of Timing

Group,Of,Multiethnic,Mature,People,Stretching,Arms,Outdoor.,Middle,AgedShutterstock

If you're trying to maximize muscle growth and boost muscle recovery, eat a high-protein snack within 30 to 60 minutes of a strength-training session. Experts recommend spreading protein consumption throughout the day, with good protein sources at each meal.

Expert Advice on Protein and Exercise

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According to Cleveland Clinic, treatment for sarcopenia typically includes lifestyle changes. These modifications to your lifestyle behaviors can treat and help reverse sarcopenia. Physical activity and a healthy diet with increased protein intake are particularly important.

To help prevent sarcopenia, maintain a physically active lifestyle that includes exercises such as resistance training and aim for 20 to 35 grams of protein in each meal.

RELATED:20 Superfoods for People Over 50

Final Word

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As women age past 40, prioritizing protein intake becomes essential for maintaining muscle mass, supporting metabolism, and preserving overall health. By incorporating these 10 high-protein foods into your daily diet and pairing them with regular strength training, you can help combat age-related muscle loss and maintain your strength, mobility, and independence for years to come.

Don’t forget to consult with your healthcare provider before making significant changes to your diet, especially if you have kidney issues or other health concerns that might be affected by increased protein intake. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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Christopher Roback
By Christopher RobackNov 15, 2024
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.

Looking to increase your protein intake but tired of complicated meal prep? Whether you're focused on health, wellness, or weight loss goals, getting enough protein can feel challenging – especially after 40. As a certified weight loss coach and founder of Clean & Delicious, Dani Spies shares her expertise in creating simple, sustainable eating habits that stick. Here are her top protein-rich foods and creative ways to enjoy them.

Make Cottage Cheese Your New Go-To Protein Source

"One cup of cottage cheese packs nearly 30 grams of protein," says Dani in her post. She recommends keeping it simple with fresh fruit and nuts or going savory with tomatoes, cucumbers, and everything bagel seasoning. Get creative by using cottage cheese in pancakes, quiches, or even pasta dishes for a protein boost. "One of the most popular recipes on my Clean and Delicious website is my cottage cheese and vegetable egg bake," Dani shares.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Transform Your Meals with Eggs and Egg Whites

Fresh chicken eggsShutterstock

Dani highlights eggs' versatility: "One whole egg has six grams of protein, plus healthy fats from the yolk." She suggests meal-prepping hard-boiled eggs for grab-and-go protein. For higher protein content, add egg whites to oatmeal for a fluffy texture or create protein-rich French toast. "When you add egg whites to your morning oats, you will get the richest, fluffiest, most delicious morning oats ever," she explains.

Stock Up on Canned Fish for Quick Protein

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

"Canned salmon, mackerel, sardines, and tuna are rich in protein and omega fatty acids," Dani explains. She recommends building quick rice bowls with jarred mackerel or making salmon burgers. For beginners, try sardines on toast with arugula and olive oil. "I love to just toast up a piece of whole grain toast, drizzle that with a little bit of olive oil, and layer it with arugula. Then I put the sardines over the top with some raw onion."

Use Greek Yogurt as Your Protein-Rich Kitchen Staple

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According to Dani, "One cup of low-fat Greek yogurt contains 23 grams of protein." Mix in protein powder and berries for a dessert-like treat, or use it as a high-protein base for dressings and dips. "You can swap some or all of the mayo with Greek yogurt. This is going to create a lower fat, higher protein dish," she notes. It's perfect for overnight oats, chia pudding, or as a mayo substitute in tuna salad.

RELATED:A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

Make Ground Bison Your Weeknight Protein Solution

Naples, USA - April 29, 2022: Macro closeup of fresh red raw uncooked packaged ground bison meat from Great Range brand company grass-fed raised without antibiotics and no added hormonesShutterstock

"Four ounces of ground bison provides nearly 30 grams of protein," Dani notes. She recommends sautéing it with olive oil, salt, pepper, and garlic powder for a 10-minute protein prep. "Once it's cooked through, which takes 10 minutes max, I have it ready to go as a high protein headstart ingredient for the week," she shares. Store in an airtight container and build quick bowls with rice, roasted vegetables, and avocado throughout the week.

Simple Tips for Protein Success

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Dani underlines that consistency matters more than perfection: "Remember, you don't always have to hit the target. The goal is to continuously move in the direction of and always look for what's working and celebrate those small wins." She suggests keeping pre-made protein options ready for busy days and experimenting with different combinations to find what works best for your lifestyle.

The Science Behind Protein Needs

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According to WebMD, "Protein is especially crucial when the body is growing or has extra work to do, such as during childhood, teen years, pregnancy, and breastfeeding." The National Academy of Medicine recommends that adults get about 0.8 grams of protein per kilogram of body weight daily. For a 150-pound adult, that's about 54 grams of protein per day.

Why Protein Matters After 40

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"As we age, getting enough protein becomes more important," WebMD explains. "That's because we lose muscle naturally, starting in our 30s and speeding up each decade after that." This loss of muscle and strength, called sarcopenia, can increase your risk of frailty and falls. "Eating enough protein is one way to slow down muscle loss. It also can keep your bones stronger."

RELATED:These 8 Common Salad Mistakes Leave You Starving an Hour Later

Choosing the Right Protein Sources

Salmon steak on ice. Chilled fish on the counter. Ice and salmon. Salmon fillet.Shutterstock

WebMD highlights that the source of your protein matters: "To get more omega-3s, you might choose salmon, tuna, walnuts, or eggs fortified with omega-3s. To get more fiber, look to beans, nuts, legumes, and high-protein vegetables like broccoli and Brussels sprouts." They also note that "If you're watching your weight, try including protein with every meal. It will help you feel full longer." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Underrated High-Protein Foods to Melt Fat

Mike Diamonds DoctorMike28
5 Quick Fat-Burning Tricks This Natural Bodybuilder Swears By
Copyright Doctor Mike Diamonds/YouTube
Christopher Roback
By Christopher RobackMar 24, 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.

Ever felt like you're doing everything right with your diet and training but still not seeing the results you want? You're not alone. Dr. Mike Diamonds has been there, too, and he's cracked the code to getting lean—especially when starting at higher body fat percentages.

As a medical doctor with a background in biochemistry and microbiology, Dr. Diamonds transformed his own body before becoming a pro bodybuilder. "I built my physique exactly the same way I've done for my clients over the last decade," says Dr. Diamonds. His scientific approach has helped thousands achieve their fitness goals, and now he's sharing his most underrated protein sources that can easily add 100 grams of protein to your daily intake.

Ready to discover game-changing protein options that no one is talking about? These foods will revolutionize your diet plan and help you build muscle while losing fat.

The Golden Formula for Getting Lean

The science is clear, according to Dr. Diamonds: "To build muscle and lose fat, you need to eat a high protein diet, 30 to 50 grams per meal, multiplied by caloric deficit plus weightlifting." The problem? Most people aren't consuming enough protein throughout the day.

Instead of focusing on the usual suspects like chicken breast, steak, protein powder, and Greek yogurt, Dr. Diamonds is revealing 10 underrated protein sources that can transform your results.

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1. Reduced Carb Wraps: The Diet Game-Changer

healthy turkey wrap sandwich with lettuce, tomato, onion and peppers​Turkey Breast WrapShutterstock

"I promise you, I would not be in the shape that I am right now without this meal, because it made my diet feel like not a diet," reveals Dr. Diamonds about his favorite reduced-carb wraps.

With 7.6 grams of protein and only 10.7 grams of carbs per wrap (compared to regular wraps with just 3 grams of protein and 23 grams of carbs), these wraps provide incredible nutrition stats. Dr. Diamonds personally gets 30.4 grams of protein daily from these wraps alone.

The versatility is what makes them truly special—add any protein source and you can easily reach 60+ grams of protein in a single meal.

2. Shellfish: Compact Protein Powerhouses

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"When you want to pick a snack, there should be at least 10 grams of protein per 100 calories," Dr. Diamonds advises. Shrimp over-delivers with 11 grams of protein per 100 calories.

You only need about 3.5 ounces (100 grams) of shrimp to hit 25 grams of protein, making it perfect for those who struggle to eat large volumes of food. Dr. Diamonds often orders shellfish at restaurants to stay within his macros while feeling satisfied.

Beyond protein, these shellfish contain healthy fats, zinc, vitamin B12, and iron, making them nutritional powerhouses.

3. Biltong: The Ultimate Protein Snack

Portion of Beef Jerky on vintage wooden background​Smart Protein AlternativesShutterstock

"In America, you guys call it jerky, in South Africa, we call it biltong," explains Dr. Diamonds about his favorite protein snack. "I like calling jerky the timid version of biltong."

This South African dried meat provides an incredible 20 grams of protein per 100 calories—double Dr. Diamonds' recommended protein-to-calorie ratio. Just 43 grams (1.5 ounces) delivers 20 grams of protein.

Dr. Diamonds suggests replacing typical desk snacks like nuts with biltong for a protein boost, and serving it when friends come over instead of calorie-dense dips.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

4. Lentils: Plant-Based Protein Champion

Lentils,In,A,Bowl,On,A,Wooden,Table.,Red,Lentils​Beans and Lentils: The Hunger-Fighting Fiber ChampionsShutterstock

Though Dr. Diamonds admits lentils are his "least favorite option" on the list, he included them for plant-based eaters. Lentils provide 8 grams of protein per 100 calories.

What makes lentils valuable despite the higher carb content is their impressive nutrient profile. "They're loaded with fiber, folate, magnesium, potassium, iron, copper, and manganese," notes Dr. Diamonds, who particularly enjoys them in soup form.

5. Edamame: The Complete Protein Snack

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

"It's impossible for restaurants when you order edamame to add unnecessary oils and sauces—you just need salt to give it flavor," says Dr. Diamonds about this convenient protein option.

Half a cup provides 17 grams of protein, and as Dr. Diamonds points out, edamame is a complete protein containing all nine essential amino acids our bodies cannot produce.

Rich in fiber, edamame helps control blood sugar and supports digestive health. Dr. Diamonds highlights its versatility: "You can eat it on its own, add it to salads, stir-fries, or in your wraps."

6. Egg Whites: The Lean Protein Source

Woman hands breaking an egg to separate egg white and yolks and egg shells at the background​ A Day of Measured EatingShutterstock

While whole eggs are nutritional powerhouses, Dr. Diamonds explains why egg whites deserve special attention when trying to get lean: "Four whole eggs contain 28 grams of protein, 2 carbs and 21 grams of fat, which is a total of 312 calories. But if you had eight egg whites, that gives you the same amount of protein, but minus all the carbs and no fats and only 137 calories."

The versatility of egg whites makes them indispensable—scrambled, on toast, in omelets, or even in high-protein French toast. "You have to have it," insists Dr. Diamonds.

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

7. Smoked Ham and Deli Meats: Convenient Protein

Sliced pork ham for sandwiches over boardShutterstock

"When I'm dieting and I just need a quick protein source, when I just need to grab something in the fridge, I'll take a pack of these," Dr. Diamonds shares about his go-to convenience protein.

Delivering 16.4 grams of protein per 100 calories, smoked ham and deli meats like chicken and turkey breast are protein-packed options you can take anywhere. Dr. Diamonds recommends adding them to English muffins, toast, burgers, or scrambled eggs.

8. Protein Ice Cream: The Healthy Indulgence

Ice cream in a paper cup. Sweets and weekend walks.​Protein Ice CreamShutterstock

"You have to have protein ice cream in your diet as part of that 20% of flexible foods," advises Dr. Diamonds. "It feels like a cheat code. It feels like you're cheating, but it's even better than a protein bar."

Dr. Diamonds recommends brands like Yasso, Halo Top, Arctic Zero, and Skinny Calm for store-bought options. For homemade versions, he suggests using a Ninja Creamy to transform protein shakes into delicious frozen treats.

"Just because of this, they can stay lean year round," Dr. Diamonds says about his clients who incorporate protein ice cream into their diets.

9. Protein Milk: The Daily Staple Upgrade

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

"We have milk with almost everything," Dr. Diamonds points out, making protein-enhanced milk an easy way to boost your daily intake. Brands like Fairlife and Barbell offer high-protein milk varieties.

This simple swap works for coffee, shakes, cereal, and any recipe calling for milk. Dr. Diamonds notes that protein milk helped his mother meet her protein needs while recovering from dental surgery.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

10. Canned Tuna: The Forgotten Protein Superfood

Canned tuna fillet meat in olive oil, on black background, flat layShutterstock

Dr. Diamonds calls canned tuna "the ugly stepchild" of protein sources, but emphasizes its incredible value: "In just eight ounces of canned tuna in water, you can hit 50 grams of protein."

The versatility is impressive—tuna pasta, tuna with rice, tuna with egg whites on toast, or simply eaten from the can. "Canned tuna is so underrated, and I should probably add it more into my foods," admits Dr. Diamonds.

For improved flavor, he suggests mixing it with fat-free mayo and adding it to rice or various snacks.

Conclusion: Protein Is Your Secret Weapon

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Adding these 10 underrated protein sources to your diet can dramatically increase your daily protein intake without feeling like you're on a restrictive diet. Dr. Diamonds emphasizes that consistent protein consumption, combined with a caloric deficit and weightlifting, is the formula for success when trying to get lean.

Whether you're starting at 30% body fat or just looking to shed those last few pounds, these protein options will help fuel your transformation. Try incorporating just a few of these foods into your weekly meal plan and watch as your body begins to change.

Nutrition & Diet

30 Best Protein Foods That Melt Fat Quickly

Autumn Bates
Copyright Autumn Bates/YouTube/Shutterstock
Christopher Roback
By Christopher RobackFeb 17, 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

Tired of eating the same protein foods while seeing minimal results? You might be choosing the wrong proteins. Not all protein sources are created equal – some can actually help accelerate your fat loss, while others might be holding you back.

"It's really important to eat enough protein to help prevent ruining your metabolism while you lose weight. But some protein-rich foods are a lot better at doing this than others," explains Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance and 600,000 subscribers following her tips on YouTube.

Looking to boost your protein intake while losing weight? This ranking breaks down the best protein sources from good to absolute best. Let’s start with the basics:

30. Quinoa

"Quinoa is often praised as a protein powerhouse, but the numbers tell a different story," Autumn says in her post. With just 8 grams of protein and 34 grams of net carbs per cup when cooked, it's not the protein champion many believe it to be. While it's nearly a complete protein, Autumn notes its DIAZ score (protein absorption rate, which tells us how effectively your body can use the protein to build and maintain lean muscle.) is relatively low.

29. Almonds

Almonds in ceramic bowl on wooden background. Selective focus.Shutterstock

Despite their healthy reputation, almonds don't pack the protein punch many expect. Autumn explains that their protein quality is so low it's barely measurable, making them better suited as a healthy fat source than a protein source.

28. Peanuts

Raw peanuts or arachis, nuts,

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"You only get 7 grams of protein for about 190 calories of peanuts," Autumn points out. Compare this to beef, which provides 27 grams of protein for the same calories. Plus, peanuts are low in crucial nutrients like zinc, iron, and vitamin A.

27. Regular Yogurt

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While nutritious, regular yogurt offers just 5-7 grams of protein per cup, Autumn notes. That's significantly less than its concentrated cousin, Greek yogurt, making it a less efficient protein source for weight loss. Moving Up: The Decent Options

26. Seitan

seitan or vegan meat sliced with spices such as oregano, pepper, garlic, and parsley.

Shutterstock

Made from wheat protein, seitan offers a decent amount of protein but falls short in several areas. "It's incomplete protein with a lower DIAZ score," Autumn explains, "and it's notably nutrient-poor compared to other options."

25. Beans (General Category)

Black beans in a wooden spoon with cilantro and onions in the backgroundShutterstock

While beans provide some protein, Autumn points out their inefficiency: "To get 28 grams of protein from black beans, you're also consuming 54 grams of net carbs and 482 calories." This high carb-to-protein ratio makes them less ideal for weight loss goals.

24. Seeds (General Category)

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Hemp seeds lead this category with a moderate DIAZ score. "Seeds can provide some valuable nutrients," Autumn says, noting that pumpkin seeds offer magnesium while hemp seeds provide plant-based omega-3s.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

23. Chickpeas

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

One cup of cooked chickpeas provides 15 grams of protein alongside 33 grams of net carbs. Autumn appreciates their fiber content and nutrients like folate, iron, and zinc, though she notes the minerals aren't as bioavailable as in animal sources.

22. Ezekiel Bread

Freshly baked Ezekiel Bread / Bible Bread sliced, French Stick, Chilli, Cheese, Halloumi, Tomato. Bread bun.

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This sprouted grain bread stands out from regular bread with about 10 grams of protein per two slices. "The fermentation and sprouting process makes nutrients more absorbable," Autumn explains, though she notes its DIAZ score isn't well documented.

21. Buckwheat

Buckwheat Grains on Plate on Wooden Background, Top View, Copy Space.Hulled kernels of buckwheat grains close up. Food background.Shutterstock

While it's a complete protein with a decent DIAZ score, buckwheat's numbers are modest: 6 grams of protein per cup cooked, with 29 grams of net carbs. Autumn appreciates its medium glycemic load, making it a reasonable choice when whole grains are desired. Now let’s move to middle tier.

20. Pea Protein Powder

Plant base protein Pea Protein Powder in plastic scoop with fresh green Peas seeds on white Background, isolated copy space.

Shutterstock

"The DIAZ scores for pea protein are mixed," Autumn notes. While it's high in protein, she's observed digestive issues in many clients, and it lacks the nutrient density of whole foods.

19. Oysters

oysters fresh seafood healthy meal food snack on the table copy space food background rustic top view pescatarian dietShutterstock

Though not typically thought of as a protein source, oysters offer about 11 grams of protein per 4 ounces. "They're one of the best sources of vitamin B12," Autumn highlights, though their relatively low protein density keeps them from ranking higher.

18. Yellow Split Peas

Uncooked, split, yellow peas in bowl. Dry peas grains. Top viewShutterstock

With 16 grams of protein and 20 grams of net carbs per cooked cup, yellow split peas offer a better protein-to-carb ratio than many plant sources. Autumn notes their decent DIAZ score and good folate content.

17. Soy Protein Powder

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

Ranking higher than pea protein due to its better DIAZ score, soy protein powder still falls short of animal-based options. "It's a decent choice for plant-based dieters," Autumn says, "but like all powders, it lacks the nutrient complexity of whole foods." Now the list is getting serious.

16. Tofu

Organic,Raw,Soy,TofuShutterstock

While you need about 9 ounces to get 30 grams of protein, tofu's complete amino acid profile makes it noteworthy. "It's a versatile option for plant-based eaters," Autumn explains, though she prefers its fermented cousin, tempeh.

15. Edamame

Edamame,boiled green soybeans with saltShutterstock

One cup provides 12 grams of complete protein with only 3 grams of net carbs. While not fermented like tempeh, Autumn appreciates its whole-food status and nutrient profile.

14. White Fish

Fresh fish, raw cod fillets with addition of herbs and lemonShutterstock

Lean and protein-rich, white fish earns its spot with high protein content and good digestibility. Though lower in some nutrients compared to fatty fish, Autumn notes it's an excellent low-fat protein source.

13. Whey Protein

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"Whey protein is an excellent way to boost protein intake," Autumn states. While it lacks the full nutrient profile of whole foods, its high DIAZ score and protein density make it valuable for meeting protein goals.

12. Lamb

Organic Grilled Lamb Chops with Garlic and LimeShutterstock

Rich in nutrients and high in protein, lamb only ranks slightly lower than some other meats due to its higher fat content. "Four ounces of lamb provides 25 grams of protein and 22 grams of fat," Autumn explains, noting this affects its protein density. And finally time for elite tier: the best of the best.

11. Tempeh

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

Leading the plant-based category, fermented tempeh offers improved nutrient availability and digestibility. "Its fermentation process makes it one of the most beneficial forms of soy," Autumn emphasizes.

10. Turkey

Roasted,Turkey:,Succulent,Turkey,Roasted,To,Perfection,With,Crispy,Skin,Shutterstock

High DIAZ score and lean protein content put turkey near the top. Autumn notes its decent choline content, though it's somewhat lower in zinc and iron than red meat.

9. Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

"The protein content varies significantly by cut," Autumn explains. Leaner cuts like pork loin offer excellent protein density and valuable nutrients like choline and zinc.

8. Chicken

fresh chicken breast raw on cutting boardShutterstock

A classic for good reason, chicken offers excellent protein density and a high DIAZ score. While not as nutrient-dense as some red meats, its lean profile makes it a weight loss favorite.

7. Eggs

Fresh chicken eggsShutterstock

"Eggs are essentially a multivitamin," Autumn declares. Rich in choline, vitamin K2, and vitamin A, eggs only rank below the top tier due to their moderate protein content (5-7 grams per egg).

6. Venison

Traditional barbecue leg of venison sliced and served with herbs as close-up on rustic black board with copy space

Shutterstock

Lean and nutrient-rich, venison combines high protein content with an impressive nutrient profile. Autumn places it among the top choices for its excellent protein quality and density.


RELATED:20 Superfoods for People Over 50

5. Greek Yogurt/Cottage Cheese

Delicious fresh cottage cheese in bowl on table, closeupShutterstock

These dairy powerhouses offer impressive protein content (20-25 grams per cup) along with calcium and other nutrients. "They're also generally well-tolerated by those with lactose sensitivity," Autumn notes.

4. Fatty Fish (Salmon, Sardines, Anchovies)

Grilled sardines with addition of fresh herbs, lemon and spices on a wooden background. Grilled seafood, barbecueShutterstock

Combining high-quality protein with essential omega-3 fatty acids, these fish varieties offer outstanding nutritional value. "They're providing protein plus nutrients that are hard to get elsewhere," Autumn emphasizes.

3. Shrimp

Delicious sauteed shrimp with cajun seasoning and lime on a maple plank.Shutterstock

"Shrimp is one of those sneaky sources of protein that's actually very nutrient dense," Autumn reveals. Ranking among the top eight most nutrient-dense foods in research, shrimp combines excellent protein quality with impressive nutrient content.

2. Bison

Traditional fried dry aged bison beef rump steak served as close-up in a rustic old wooden boardShutterstock

Nearly identical to beef in protein quality and nutrient density, bison earns its spot near the top. Autumn appreciates its excellent DIAZ score and comprehensive nutrient profile.

1. Beef

Cooking,Juicy,Beef,Steak,By,Chef,Hands,On,Dark,BlackShutterstock

Taking the top spot, beef combines excellent protein density, superior DIAZ score, and outstanding nutrient richness. "It's been rated one of the most nutrient-rich foods available," Autumn concludes, noting its particular value for iron and zinc content.

Remember: The best protein choice for you depends on your individual needs, preferences, and dietary restrictions. Use this ranking as a guide while considering your personal health goals and dietary requirements.

Why These Proteins Work Better Than Others

Autumn evaluates protein sources using three game-changing factors that determine their fat-melting potential:

The Absorption Factor

"We can't just look at how much protein is in something – we need to know how well we actually absorb it," Autumn explains. This is measured by the DIAZ score, which tells us how effectively your body can use the protein to build and maintain lean muscle.

The Density Secret

Some foods marketed as "high-protein" actually require you to eat a lot more calories to get meaningful protein amounts. For example, Autumn points out that "you get 27 grams of protein for the same calories with beef compared to just 7 grams from peanuts."

The Nutrient Multiplier

Foods that combine high protein with essential nutrients help optimize your metabolism. "We need to make sure that it's nutrient dense because that's going to make sure that we're actually living our healthiest possible lives while we're also achieving a weight loss goal," Autumn emphasizes.

Animal vs Plant Proteins: What You Need to Know

The Animal Protein Advantage

"All animal sources of protein except for collagen are going to be high DIAZ," Autumn reveals. This means your body can use these proteins more effectively for building and maintaining muscle while losing fat.

Plant Protein Truth

While plant proteins can support your goals, Autumn notes that "all of these are generally going to have a lower DIAZ score." This doesn't mean you should avoid them – just choose wisely and know how to combine them effectively.

Making These Proteins Work for Fat Loss

For optimal results, Autumn recommends:

  1. Choose proteins from the top tiers whenever possible
  2. Combine lower-ranked plant proteins to create complete protein profiles
  3. Time your protein intake strategically throughout the day
  4. Focus on the most nutrient-dense options for your calories.

The Bottom Line

Your protein choices can make or break your fat loss results. "If you're trying to get more protein, focus on the sources that give you the most bang for your nutritional buck," Autumn advises. By choosing from these ranked proteins and understanding how to use them effectively, you can optimize your body's fat-burning potential while maintaining lean muscle.

Remember: The best protein choice is one that you'll consistently include in your diet. Use this ranking as your guide to make informed decisions about which proteins will best support your fat loss journey. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Best High-Protein Foods for Weight Loss 

Autumn Bates
Autumn Bates/YouTube
Leah Groth
By Leah GrothJul 10, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Alek Korab
✓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 need to amp up your protein intake, but aren’t sure which to incorporate into your diet? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In one of her viral videos she discusses the 10 best high protein foods for weight loss. “Protein is one of the most essential tools to help you achieve a weight loss and body recomposition goal,” she says, maintaining they will “help you tap the fat burning and achieve your weight loss goals.”

Eggs

The first protein pick of Autumn’s is the “humble egg,” she says, noting that one egg has 6 grams of protein. “Eggs are really great per weight loss goal because it contains both protein and fat. So I usually like to eat three eggs and pair it with a little bit of cheese to help boost the protein content a little bit more,” she says. She adds that there are studies that have found that “when you eat eggs for breakfast versus some other types of breakfast foods like cereal, that the eggs help people feel more full for longer.”

Salmon

Gourmet salmon fillet sesoned with fresh herbs and spices grilling on a griddle in close up witb lemon wedges and copyspaceShutterstock

The second protein she likes is salmon. “Three ounces of cooked salmon has about 22 grams of protein, but it also is rich in Omega-3 fatty acids that are an anti-inflammatory,” she says. She adds that it is “really rich in selenium and selenium is required for phase two liver detox. So not only do you get a lot of protein with just a bit of salmon, you also get a lot of selenium and anti-inflammatory Omega-3 fats.”

Whey Protein

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Next up, whey protein powder. “For a long time whey protein was really just seen as the protein for athletes, but there are a lot of other health benefits to whey protein other than just being a really high protein,” she explains. It is also “really high in an amino acid called cystine,” which “is also required for that phase two liver detox.”

Beef

Filet mignon. Grade A grass fed angus beef steak. Tenderloin, filet mignon, New York strip, bone in rib-eye grilled medium rare on outdoor grill. Classic American steakhouse entree favorite.Shutterstock

Next is beef. Her favorite is ground beef, “because it is so versatile and it tends to be really budget friendly. And three ounces of cooked beef has around 22 grams of protein and it's so easy to use,” she says. She opts for the 85/15, which has “just a little bit more fat and helps to boost satiety from both protein and fat” and uses it in tacos, zucchini bolognese, and zucchini lasagna.

Poultry

Roasted or seared chicken breast sliced on a cutting board with herbs and spicesShutterstock

“Now the next is chicken and really any type of poultry, but chicken is probably one most people are using, maybe the other one being a bit of turkey as well,” says Autumn. “Any cut can work because chicken tends to be more lean. It is going to be a little bit higher in protein and a little bit lower in fat. So because of that, if you really struggle with satiety, you might want to cook your chicken in a little bit extra, a butter olive oil or pair it with avocado so you can make up for that slightly lower fat and make sure that you're satisfied and prevent cravings." She notes that three ounces of cooked chicken breast offers 27-28 grams of protein. “So it is pretty packed with protein.”

Full Fat Greek Yogurt

Greek yogurt in a potShutterstock

Next up is full fat Greek yogurt. “I know what you're thinking: Full fat. Isn't that not good for you? But there's actually been a lot of research lately, specifically on full fat dairy products and how it can be preventative against obesity. And what the researchers are saying is that it's likely because of both the fat as well of the protein that's in Greek yogurt or other full fat dairy products. So both of those combined help you to feel really satiated,” says Autumn. “So it can help to prevent cravings for foods that might work against your goals.” She uses it in smoothies, makes smoothie bowls, and stirs it into chia pudding. “Just one cup of Greek yogurt will give you about 20 grams of protein.”

Fermented Soy Products

Tempeh or tempeh is a typical Indonesian food made from fermented soybeans in addition to yeast or "tempeh yeast".Shutterstock

“One of the best options for plant-based proteins are going to be fermented soy products,” Autumn claims. “Now I specifically recommend fermented soy products if you're going to use soy as a protein source because it helps to break down some of the antinutrients of soy.” From “a plant-based perspective, the highest quality protein source” is tempeh. “And you can use this in a lot of similar ways that you would ground meat. Like you can chop it up and make ground Tempe tacos added into stir fry. Really, there's a lot of easy ways to use tempeh.”

Pork

Pork,Chops,Cooked,With,Garlic,In,A,Cast,Iron,PanShutterstock

Next up, pork. “I actually don't talk a lot about pork on my channel mostly because I didn't grow up eating it. So I'm not used to eating it that often. But it actually is a good high quality protein source,” Autumn says. “So a common cut for pork is going to be like pork tenderloin and about three ounces cooked is going to have roughly 24 grams of complete protein.”

Cottage Cheese

cottage cheese in a wooden bowlShutterstock

One of her “absolute favorite proteins” is cottage cheese. “It's really rich in protein. Just about one cup will have anywhere between 24 to 28 grams of protein. That's a lot with just one cup,” she says, adding that it's a full fat dairy product that offers a lot of the same perks as Greek yogurt. “Just make sure that you check the ingredients and that you're not getting something that has any added sugar,” she says.

Anchovies and Sardines

Grilled sardineShutterstock

Last one on her list is anchovies and sardines. She notes that they are “really rich in Omega-3 fats,” and that there is research finding that fish oil “can actually help to reduce abdominal fats,” she says. “So not only do you get protein, which is really important for body recomposition, you also get the beneficial Omega-3 fats or the fish oil.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

Her Best Body at 51: 3 Must-Have Habits

Alicia Erickson - The Midlife Maven aliciae
I Got Into the Best Shape of My Life at 50 by Following These 6 “Basics”
Copyright aliciae/Instagram
Leah Suzanne
By Leah SuzanneApr 05, 2025
Leah Suzanne
Freelance Writer/Editor
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.

Are you looking for some inspiration to get in shape? Alicia Erikson, aka The Midlife Maven, is a social media influencer and fitness expert who designs programs specifically for people who want to shape up after 50. In a recent post, the 51-year-old unveils the dramatic transformation that occurred between the ages of 48 and 51. “Evolution of a mind and body transformation,” she writes, revealing the three key habits that helped her achieve it.

Her Old Habits Weren’t Working as She Entered Perimenopause

“As an active woman my entire life, I was coming into perimenopause and it was doing me DIRTY!!! What had worked before was NOT working anymore and I knew it was time to switch it up. And I KNEW this was going to become my lifestyle. This was a long game! What you want to achieve will take longer than you expect. So get ready to be patient and learn!” she writes.

RELATED:20 Superfoods for People Over 50

This Trifecta Helped Her Lose Weight

One thing was fundamental in her transformation: Changing her thought process. “Your mindset is everything! You want to change but if you have deeply rooted limiting beliefs, you will burn out fast,” she says. She reveals that a “trifecta” approach was instrumental in her journey.

Lifting Weights

Lifting weights is the first part of the trifecta. “Start with 3 days a week and slowly increase IF you want to. I recommend 3-5 days per week and you should be able to have a great lift in one hour if you are laser focused!” she says. “Follow a progressive overload lifting program. This is not hopping around from random workout to random workout. This is not circuit training or bootcamp with small dumbbells. You need a PLAN and to PROGRESS that plan over time!”

Walking

The second piece of the puzzle is walking. “From a generation of women thinking we need to be passed out in a pool of sweat on the floor - I get it. WALKING is one of the MOST effective fat burners!! Start where you’re at (even if it’s 4k steps per day) and slowly work on increasing your steps each week. I’m currently at 10-12k per day. If you need to break it up into chunks during your day that’s great!” she writes.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Counting Macros

The last part of the trifecta? Macros. “Understanding that you need appropriate amounts of Protein, Carbohydrates, Fats to sculpt a physique. A slight deficit to lose fat and a slight surplus to put on muscle. You can also eat in maintenance if you want to maintain your bodyweight and build muscle while burning fat,” she writes.

Make Yourself a Priority

“Make working on yourself a priority. We need to stop overanalyzing and start IMPLEMENTING! Most people are NOt doing the simple things day after day and this is why they don’t have results. Consistency and repetition in the kitchen and gym are KEY!” she concludes. “SUPER simple. Not easy. SIMPLE!” And if you enjoyed this article, don’t miss How White Lotus Star Michelle Monaghan Looks Flawless and Flat-Abbed at 49.

Fitness & Workouts

How Carrie Coon Got Her White Lotus Body at 44

LOS ANGELES - NOV 04: Carrie Coon arrives for the ÔFord v FerrariÕ Screening on November 04, 2019 in Hollywood, CA
Shutterstock
Leah Suzanne
By Leah SuzanneApr 04, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

Carrie Coon, 44, has been heating up the screen this season on The White Lotus as Laurie, a divorced New Yorker vacationing at the Thailand resort with her trio of forty-something friend group, including Leslie Bibb and Michelle Monaghan. In the latest episode, the star grabbed attention in her raciest scene yet, leading millions of Americans to wonder: How does she stay so fit? Body Network rounded up the star’s top health and wellness habits that keep her looking super fit in her forties.

Strength Training

Coon relies on strength training to keep her body strong and fit. In July 2024, she shared her strength training workout on Instagram.

1) Squat x12 (jump squat if no updo/giant hat)

2) Chest dips x8 if you have two chairs)

3) Elevated push-ups on couch x12

4) Step-ups on couch x10 each leg

5) Reverse push-up position alternating leg raises x12 each leg

6) Single-leg deadlift to reverse lunch x10 each leg

She Brings Workout Equipment with Her When She Travels

“I’m a very good packer,” Coon told Harper’s Bazaar. “I experience a lot of shame if I have a heavy suitcase. I find myself telling the person checking my bag, ‘I’m so sorry. I have some weights in there because there isn’t a gym at this hotel….’ And my husband’s like, ‘Nobody cares!’ But I have to tell everyone why it’s heavy.”

RELATED: This Is Exactly How to Lose Body Fat This Year

She Embraces Her Age

LOS ANGELES - FEB 10: Carrie Coon at the White Lotus Season 3 Premiere at Paramount Studios on February 10, 2025 in Los Angeles, CAHow Carrie Coon Got Her White Lotus Body at 44Shutterstock

Years before playing a 40-something in The White Lotus and shortly before turning 40 herself, Coon had a lengthy conversation with The Hollywood Reporter about sexualization and how Hollywood shapes societal standards. “And we know what it values in women; it’s youth and beauty, not experience. So I’m always looking for scripts that tell stories that resemble the women in my life that I know who are full and complex human beings, and who are their most deeply interesting after 40,” she says. “There is a phenomenon where women become invisible after a certain age, and it’s a shame because, like I said, the women I know become fierce and interesting after 40. I can’t wait to turn 40. I turn 40 in January, and 30 was such a huge paradigm shift for me in terms of my identity, my ability to say no, my ability to know who I was and what I wanted, and also to start asking for it. And so, I’m really looking forward to it, and I wish that women weren’t made so afraid of aging because it made an industry a lot of money.

She Is in “Recovery”

LOS ANGELES - FEB 22: Tracy Letts, Carrie Coon at the 2025 Film Independent Spirit Awards at Beach on February 22, 2025 in Santa Monica, CA

Shutterstock

During the Feb. 24 episode of the WTF with Marc Maron podcast Coon revealed that she and her husband, Tracy Letts, are ideeply rooted in the recovery world. “Tracy and I are both, you know, we're both in recovery,” Coon said. “We both have done a lot of like AA, Al-Anon therapy. We have a lot of that language in our house.”

She Reads

Coon is a reader and regularly shares photos of books she is devouring. “Finished. #Books!” she captioned one of them. One Harvard study published in Social Science & Medicine found that people who read books regularly had a 20% lower risk of dying over the next 12 years than those who weren't readers or who read periodicals. Why is Pilates a good workout? According to the Mayo Clinic, the workout has many benefits, as it “strengthens the body's inner core while increasing its flexibility, resulting in improved overall health.” It can also promote longer, leaner muscles, injury prevention, stress, and back pain relief, enhanced athletic performance, and heightened mind-body awareness.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Pilates

LOS ANGELES - NOV 02: Carrie Coon arrives for the LACMA Art and Film Gala 2019 on November 02, 2019 in Los Angeles, CA​She Is in “Recovery”Shutterstock

Coon kept in shape while filming Fargo with regularly Pilates sessions."Thank you @klaassendiana Melissa, Andrea and all the fabulous ladies of #CalgaryPilates for keeping me fit & aligned during #FARGO. Pilates for life!” she captioned an Instagram post. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Best Dumbbell Exercises for Women Over 50

Rae Bright Live Yourself Young
Copyright Live Yourself Young/YouTube
Christopher Roback
By Christopher RobackApr 04, 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.

Finding the right workout routine after 50 can feel overwhelming, especially when most fitness content seems targeted at younger audiences. Rae Bright (@LiveYourselfYoung) understands this struggle firsthand. As a 50-something fitness enthusiast passionate about helping women live healthier lives, Rae has developed a series of workouts specifically designed for women over 50. Her approach focuses on quality over quantity, making strength training accessible to women of all fitness levels. Follow along with this simple dumbbell routine that will help you build strength, improve balance, and feel your best at any age.

1. Start With Quality Over Quantity

"It's better to do five reps with good form than 12 reps and you're losing your form," says Rae in her post. When beginning weight training after 50, focusing on proper technique is crucial. Rae recommends aiming for 12 reps with each exercise, but emphasizes that you should put the weights down and finish your set using just your bodyweight if you can't maintain good form. Consistency is key to getting stronger, and slowing down your movements can make exercises more challenging without increasing weight.

2. Choose The Right Weights

For this workout, you'll need two sets of dumbbells - one lighter and one heavier. "If you've never lifted weights before, use the three pounds for your lightest weights and the three kilos for your heavier weights," Rae advises. She demonstrates using 3kg (6.6lbs) for her lighter weights and 5kg (11lbs) for her heavier weights. Even with lighter weights, you can get an effective workout with strict form, which becomes especially important as we age.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

3. Listen To Your Body

One of the most important aspects of exercising after 50 is tuning into your body's needs. "As we get older especially, we need to listen to our bodies," Rae explains. Rather than using predetermined rest periods, she encourages taking breaks based on how you feel. If you need more time to recover between exercises, simply pause the workout and resume when you're ready. Using a mirror during your workout can also help you check your form as you train.

4. Master The Goblet Squat

"The goblet squat is brilliant for beginners because placing the weight at your chest is the best way to start adding weight when progressing from a bodyweight squat," says Rae. To perform this exercise, take one of your heavier weights and position your feet slightly wider than shoulder width with toes pointed slightly outward. Hold the dumbbell with both hands on one end, keep your chest up and maintain a tight core. As you squat, think about sitting into your glutes to avoid overarching your back, and keep your feet grounded for a strong foundation.

5. Learn The Dumbbell RDL

The Dumbbell Romanian Deadlift (RDL) teaches the hip hinge pattern we need for everyday lifting. "This is perfect for beginners," Rae notes. Using your heavier weights, take a shoulder-width stance with slightly bent knees. Maintain a stable core and neutral spine as you hinge your hips back, keeping your glutes relaxed. You'll feel your glutes lengthening as you lower the weights. Squeeze your glutes to bring yourself back up. Rae emphasizes keeping your head looking down to maintain proper alignment.

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

6. Strengthen Your Calves

Calf strength is important for balance and mobility. "I think about pushing the heel forwards rather than just going up onto the toes," Rae shares when describing proper calf raise technique. For this exercise, grab your lighter weights and hold them at your sides. Stand tall with feet about shoulder width apart and engage your core. Push evenly through your entire foot as you rise up, focusing on squeezing your calves at the top. If balance is challenging, set the weights down and hold onto something stable until you're ready to progress.

7. Activate Your Glutes

Glute bridges are excellent for targeting your posterior chain. "If I have my feet too close to my body, I feel it more in my quads," Rae explains, suggesting you position your feet slightly further from your body for better glute activation. Lie on your back with knees bent and place a heavier dumbbell on your hip bones. Drive through your heels while pushing your knees outward to raise your hips as high as possible without arching your lower back. Squeeze your glutes at the top and pause before lowering back down.

8. Build Core Strength

"The forearm plank is a great core strengthening exercise," says Rae. Position your elbows slightly under your shoulders with hands apart and thumbs pointing upward. Press from your shoulders, pushing your shoulder blades away from your spine while pressing your elbows into the ground. Squeeze your glutes and pull your abs upward. Aim to hold for 30 seconds, but Rae reminds us that maintaining good form for a shorter time is better than letting your form break down during a longer hold.

9. Progress Your Push-Ups

Incline push-ups on a bench help build upper body strength by targeting your chest, shoulders, and triceps. "Think of a push-up as a moving plank," Rae advises. Place your hands on the edge of a bench slightly wider than your shoulders and get into your push-up position. Keep your body straight as you lower down until your chest touches the bench, then press back up. Rae suggests bracing your core and squeezing your glutes and quads throughout the movement to maintain proper form.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

10. Define Your Shoulders

For lateral side raises, Rae recommends using your lightest dumbbells. "I think about pushing my arms away to the side, like you're pushing someone away," she explains. Keep your back straight and engage your core before lifting your arms out to parallel. Pause at the top and slowly lower back down, but don't let your arms come all the way down to maintain tension on your side deltoids. Maintain a soft bend in your elbows and lead with your elbows for 12 quality repetitions.

11. Tone Your Triceps

"With tricep kickbacks, it's important to stay still with your body," Rae points out. Using your lightest weights, bring your elbows up so your arms are parallel to the ground. Engage your core, breathe out during the kickback, and focus on squeezing the muscle as you fully extend your arm back. Pause slightly in the extended position before returning to start. Aim for 12 quality reps that target the backs of your arms effectively.

12. Build Bicep Strength

Standing bicep curls with a staggered stance help prevent using momentum to lift the weight. "Your elbows need to stay still, so imagine them pinned to your side," says Rae. Pull your shoulder blades back and position your feet in a split stance. Keep your elbows stationary while curling the weights up with a full range of motion, though Rae notes you don't need to curl all the way to your shoulders. Squeeze your biceps at the top and fully extend your arms down without letting the muscles fully relax.

RELATED: This Is Exactly How to Lose Body Fat This Year

13. Strengthen Your Back

"If you bend over too far during rows, you may find you round your back, especially if you have poor hamstring flexibility," Rae cautions. For bent over dumbbell rows, take a weight in each hand with palms facing each other. Stand with feet hip-distance apart, slightly bend your knees, and hinge at the hips while maintaining a long spine. Roll your shoulder blades back and pull the weights up by squeezing your shoulder blades together with elbows driving back. Pause at the top, then lower back down with control.

14. Make Progress At Your Own Pace

"To progress from this workout, repeat it a couple of times a week with rest days in between," Rae suggests. As you get stronger, you can add extra sets or split the routine into separate upper and lower body workouts on alternating days. Rae emphasizes the importance of rest days between strength sessions and encourages finding a consistent routine that works for your schedule. The key is establishing a habit that you can maintain long-term for the best 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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