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15 Tips on How to Use Fiber for Weight Loss

Amping up fiber aids in weight loss, according to science.

FACT CHECKED BY Christopher Roback
Sport And Diet. Cheerful Fitness Girl Eating Vegetable Salad Standing In Studio Over Yellow Background.
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FACT CHECKED BY Christopher Roback

When trying to lose weight, lots of people focus on amping up their protein intake. However, increasing the amount of fiber you eat can also be a game-changer. Obviously, you can take a fiber supplement. However, there are lots of other ways to get more nutrients into your diet. Here are 15 tips on how to use fiber for weight loss, according to research and health experts.


Aim for 30 Grams of Fiber

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

A study published in Annals of Internal Medicine found that eating 30 grams of fiber each day can help you lose weight, lower blood pressure, and improve the body's response to insulin just as effectively as the more complex American Heart Association's (AHA) diet.

Fiber Takes Longer to Digest

Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at homeShutterstock

How does fiber help with weight loss? For one, “this nutrient can help people feel fuller longer because it takes longer to digest,” says Dominique R. Williams, MD, MPH, medical director and obesity specialist at Abbott.

Consciously Incorporate Fiber Into Every Dish

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Williams recommends incorporating high-fiber fruits, vegetables, whole grains, and beans into meals. “An easy way to do this is to ‘upgrade’ every dish,” she says.

Swap Whole Grain Pasta for White Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

No, you don’t have to sacrifice your love of pasta to lose weight. “Use whole-grain pasta instead of white,” suggests Williams. Alternatively, you can try a chickpea pasta like Banza, which is high in protein and fiber.

Eat Veggies with Dip

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Looking for a snack that adds some fiber to your diet? “Use veggies with dip instead of chips,” she says.

Add Fruit

Fresh,Fruits,Nutrition,health,food.Shutterstock

Fruit is a great source of fiber and can sweeten up any meal, says Williams. “Top whole grain toast or whole grain cereal with fruit,” she recommends.

Pair Fiber with Protein

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Williams stresses that people on weight loss journeys should also prioritize protein intake. Here’s why: “As people lose weight, they also lose muscle. Increasing protein not only helps to preserve muscle during weight loss but also helps to control appetite and body weight,” she says.

Nutrition Shake

Young woman with glass of delicious milk shake in kitchenShutterstock

Williams recommends Incorporating a nutrition shake like Abbott’s Protality. “It has 4 grams of fiber and 30 grams of high-quality protein can help increase protein and fiber intake as one looks to balance their diet,” she says.

Chia Seeds

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

Chia seeds are also high fiber and packed with omega 3, says Amy Lee, MD, Chief Medical Advisor at Lindora. “Its ability to expand with liquids can help with keeping one full and satisfied,” she says. They are also great for throwing in a smoothie or sprinkling on yogurt or a smoothie bowl.

Psyllium Husk

Plantain husk in a jar with the inscription psyllium and a glass of water on a light background.Shutterstock

Psyllium husk is a great source of fiber. A study published in the Sept. 15, 2018, American Journal of Clinical Nutrition, found that psyllium husk also helps lower LDL cholesterol levels as well as two other lipid markers for heart disease.

Swap Your Cereal for High Fiber Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

If you eat cereal in the morning, make sure to pay attention to the fiber content. One-half cup of Fiber One cereal boasts 14 grams of fiber, while All Bran offers 10 for the same serving.

RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How

Swap White Rice for Barley or Brown Rice

bowl of barley grains on a wooden tableShutterstock

When choosing between rice, remember that brown has more fiber. White rice only has 0.6 grams of fiber per one-cup serving. One cup of cooked barley has 9 grams of fiber, while the same serving of brown rice offers 4.

Swap White Bread for Wheat

Happy woman showing bread with heart shapeShutterstock

When choosing bread, always opt for whole grains. One slice of white bread offers about 0.8 grams of fiber. The same slice of whole wheat bread boasts around 3.

Add Beans to Your Salad or As a Side

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

If you are making a salad or looking for a side, throw in some beans. One-half cup of kidney or lima beans offers 6 grams of fiber, while baked beans have 5.

RELATED: 10 Ways to Lose Your Arm Flab in 4 Weeks

Leave the Skin On Your Fruit

Ripe red apples on table close upShutterstock

Whether you are eating an apple or a pear, leave the skin on. You might not know this, but about half the fiber in either fruit is courtesy of the skin.

💪🔥Body Booster: To maintain muscle while losing weight and manage your appetite, eat more protein-rich foods like lean meats, fish, eggs, legumes, and low-fat dairy products.

More For You

Sport And Diet. Cheerful Fitness Girl Eating Vegetable Salad Standing In Studio Over Yellow Background.
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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

When trying to lose weight, lots of people focus on amping up their protein intake. However, increasing the amount of fiber you eat can also be a game-changer. Obviously, you can take a fiber supplement. However, there are lots of other ways to get more nutrients into your diet. Here are 15 tips on how to use fiber for weight loss, according to research and health experts.


Aim for 30 Grams of Fiber

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

A study published in Annals of Internal Medicine found that eating 30 grams of fiber each day can help you lose weight, lower blood pressure, and improve the body's response to insulin just as effectively as the more complex American Heart Association's (AHA) diet.

Fiber Takes Longer to Digest

Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at homeShutterstock

How does fiber help with weight loss? For one, “this nutrient can help people feel fuller longer because it takes longer to digest,” says Dominique R. Williams, MD, MPH, medical director and obesity specialist at Abbott.

Consciously Incorporate Fiber Into Every Dish

Healthy lifestyle. Athletic millennial man starts his day with healthy oatmeal with berries for breakfast. Unrecognizable man with wireless headphones in his ears sitting on sofa with bowl of oatmeal.Shutterstock

Williams recommends incorporating high-fiber fruits, vegetables, whole grains, and beans into meals. “An easy way to do this is to ‘upgrade’ every dish,” she says.

Swap Whole Grain Pasta for White Pasta

Chickpea,Bean,Fusilli,Pasta.,Bowl,Raw,Pasta,Chickpea, proteinShutterstock

No, you don’t have to sacrifice your love of pasta to lose weight. “Use whole-grain pasta instead of white,” suggests Williams. Alternatively, you can try a chickpea pasta like Banza, which is high in protein and fiber.

Eat Veggies with Dip

Plate of assorted colorful fresh vegetable sticks with hummus and yogurt dips on light blue background. Top view. Healthy raw vegetarian food enriched with vitamins and microelementsShutterstock

Looking for a snack that adds some fiber to your diet? “Use veggies with dip instead of chips,” she says.

Add Fruit

Fresh,Fruits,Nutrition,health,food.Shutterstock

Fruit is a great source of fiber and can sweeten up any meal, says Williams. “Top whole grain toast or whole grain cereal with fruit,” she recommends.

Pair Fiber with Protein

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

Williams stresses that people on weight loss journeys should also prioritize protein intake. Here’s why: “As people lose weight, they also lose muscle. Increasing protein not only helps to preserve muscle during weight loss but also helps to control appetite and body weight,” she says.

Nutrition Shake

Young woman with glass of delicious milk shake in kitchenShutterstock

Williams recommends Incorporating a nutrition shake like Abbott’s Protality. “It has 4 grams of fiber and 30 grams of high-quality protein can help increase protein and fiber intake as one looks to balance their diet,” she says.

Chia Seeds

Organic,Dry,Black,And,White,Chia,Seeds,Against,A,BackgroundShutterstock

Chia seeds are also high fiber and packed with omega 3, says Amy Lee, MD, Chief Medical Advisor at Lindora. “Its ability to expand with liquids can help with keeping one full and satisfied,” she says. They are also great for throwing in a smoothie or sprinkling on yogurt or a smoothie bowl.

Psyllium Husk

Plantain husk in a jar with the inscription psyllium and a glass of water on a light background.Shutterstock

Psyllium husk is a great source of fiber. A study published in the Sept. 15, 2018, American Journal of Clinical Nutrition, found that psyllium husk also helps lower LDL cholesterol levels as well as two other lipid markers for heart disease.

Swap Your Cereal for High Fiber Cereal

Breakfast Bran Flakes with grapes and bananasShutterstock

If you eat cereal in the morning, make sure to pay attention to the fiber content. One-half cup of Fiber One cereal boasts 14 grams of fiber, while All Bran offers 10 for the same serving.

RELATED: I Lost 40 Pounds on a Vegan Diet and Here's How

Swap White Rice for Barley or Brown Rice

bowl of barley grains on a wooden tableShutterstock

When choosing between rice, remember that brown has more fiber. White rice only has 0.6 grams of fiber per one-cup serving. One cup of cooked barley has 9 grams of fiber, while the same serving of brown rice offers 4.

Swap White Bread for Wheat

Happy woman showing bread with heart shapeShutterstock

When choosing bread, always opt for whole grains. One slice of white bread offers about 0.8 grams of fiber. The same slice of whole wheat bread boasts around 3.

Add Beans to Your Salad or As a Side

close-up red kidney bean in wood spoon and gunny bag on wood tabShutterstock

If you are making a salad or looking for a side, throw in some beans. One-half cup of kidney or lima beans offers 6 grams of fiber, while baked beans have 5.

RELATED: 10 Ways to Lose Your Arm Flab in 4 Weeks

Leave the Skin On Your Fruit

Ripe red apples on table close upShutterstock

Whether you are eating an apple or a pear, leave the skin on. You might not know this, but about half the fiber in either fruit is courtesy of the skin.

💪🔥Body Booster: To maintain muscle while losing weight and manage your appetite, eat more protein-rich foods like lean meats, fish, eggs, legumes, and low-fat dairy products.

Gillian Ferguson the_macro_method
Coach Lost 50 Pounds with the Help of These 5 Sunday Habits
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you want to lose weight while staying full? You may need to amp up your fiber intake. Gillian Ferguson is a social media influencer who lost 55+ lbs on Semaglutide and is now “microdosing Tirzepatide,” she writes in her Instagram bio. In a new post, she reveals some creative ways she increases fiber in her diet. “10 easy ways to sneak fiber into your diet,” she writes in the post.

Why Fiber Is Important

“Want to lose weight + improve your health? Let’s talk about FIBER,” Sine writes, going onto list the benefits of a high-fiber diet:

  • Lowers total cholesterol and LDL-cholesterol (aka “bad” cholesterol).
  • Improves blood sugar control.
  • Keeps you regular.
  • Supports gut health.
  • Supports weight loss + management.
  • Protects against colorectal cancer.

Add Avocado

The first way she adds fiber into her diet is by eating avocado. “One medium-sized avocado has about 10 grams of fiber,” she says. “I know you know how to add avo 👌 so I’ll stop there.”

Sprinkle on Some Seeds

Next, sprinkle on some seeds. “Try incorporating a tablespoon or two of small seeds, like chia, flax, or hemp, into your day. An ounce of chia seeds, for example, provides 10g of fiber,” she writes. “You can blend into your smoothie or sprinkle on a salad.”

Level Up Your Smoothie

You can also “level up” your smoothie. “It’s so easy to fit a big dose of fiber into a smoothie without even trying! After picking your protein, add fruit and veggies (like spinach, kale, or frozen cauliflower rice) and some fiber rich fats like flax seeds, hemp seeds, nut butters, or avocado,” she writes.

Learn to Love Veggies

Learn to love veggies. “Non-starchy vegetables, like leafy greens, broccoli, and cauliflower, provide both fiber and volume for little calories. My favorite way to eat veggies right now is in the air fryer,” she says.

Swap Out Your Pastas

Next, switch up your pastas. “It’s in your best interest to choose whole grain and legume-based (chickpea or lentil) pastas most of the time!” she writes. “One serving of Barilla Whole Grain Penne has 7 grams fiber per serving.”

Amy Up Your Oats

“Oats are a nutritional powerhouse rich in beta-glucan—a soluble fiber that functions as a prebiotic fiber that is effective at lowering total and LDL cholesterol,” says Sine, recommending oatmeal and overnight oats.

Berries

She also says to eat berries. “Just one cup of raspberries contains a whopping 8 grams of fiber! I eat every day in my yogurt!”

Switch Up Your Snacks

Switch up your snacks. “Snack time is a good time to up your fiber intake since fiber can help you feel full,” she says. “Popcorn, fruit w nut butter, sliced veggies w hummus or guac, edamame.”

Choose Plant Proteins

Plant proteins are also high in fiber. “Think: beans, chickpeas, lentils, quinoa (and other ‘ancient’/whole grains),” she says.

Pick a Better Brea

You don’t have to omit bread. Just a “pick a better bread,” says Sine. “If you eat bread or a wrap choose one with fiber!!! The wrap I eat my lunch on has 17g fiber!” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one clip, she offers three simple tips on losing weight. “Here's exactly what you need to do to lose your first 10 pounds,” she says in the video.


1. 30 Minutes of Exercise Per Day

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Lose your 1st 10 lbs #weightlossjourney #weightlosstips #weightlosscoach

“Number one, you want to get a 30 minute walk in every single day,” says Soraya, adding that “you can also do other types of movement” too. “So this can be a 30 minute dance workout, it can be a 30 minute YouTube workout video, it can be a 30 minute bike ride, whatever feels good for you” she continues. “But you want to make sure you're doing some type of light movement every single day for 30 minutes.”

2. Aim for 10,000 Steps for Weight Loss, Science Says

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

How long should you walk for if you want to lose weight? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Related: Woman Stuns Fans With Her Flat Belly After Losing 30 Pounds with These 5 Habits

3. Add Fiber to Your Diet

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

“Number two, instead of cutting out food, I want you to add one high fiber food to every single one of your meals,” says Soraya. “Some examples of high fiber foods are vegetables, fruits, whole wheat bread, whole wheat pasta, different things like that. So basically you want to focus on adding instead of subtracting.”

4. Also, Make Sure to Eat Enough Protein, Science Says

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Chris McMahon, a nutrition and fitness coach, agrees. He says to “make sure you're getting plenty of fiber,” says McMahon, as it is “connected to hunger and fullness.” However, you also need to eat enough protein. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

5. Hydrate

Woman drinking water in summer sunlightShutterstock

“Number three, you want to drink half your body weight and ounces of water. So if you weigh 200 pounds, you want to drink 100 ounces of water every day,” says Soraya.

Related: The 9 Best Bodyweight Exercises for Muscle Gain

6. Here Is How Much Water You Should Drink, According to Science

Eight glasses of water a dayShutterstock

According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

💪🔥Body Booster: Adding fiber to your diet will promote digestion and also help you feel full faster.

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 get into or stay in a calorie deficit? Following these expert tips may be the help you need to achieve your weight loss goals in 2025. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. In a new social media post, she cracks the calorie code and reveals precisely what you need to do if you want to lose weight fast. “7 calorie deficit tips to help you lose your next 20 pounds,” she writes across the Instagram video. “You will lose the weight when you stay consistent with your calorie deficit,” she adds in the post, throwing down 7 tips.


Boost Fiber Intake

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Chances are, you aren’t eating enough fiber. “Boost fiber intake to 25g/day,” Brittney suggests. “Focus on incorporating fiber-rich foods like vegetables, fruits, whole grains, legumes, and seeds into your diet,” she adds. What is so great about it? “Fiber helps keep you full longer, stabilizes blood sugar levels, and supports digestion, making it easier to stick to your calorie deficit.”

RELATED: She Lost 100 Pounds With This 3-Ingredient Breakfast Every Day

Focus on High-Volume, Low-Calorie Foods

Fresh Berries at the Farmers MarketShutterstock

Next, shift your focus to eating high-volume, low-calorie foods. “Include nutrient-dense, low-calorie options like leafy greens, cucumbers, zucchini, and berries,” she says. “These foods let you eat larger portions without consuming too many calories, helping you feel satisfied.”

Prioritize Protein

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Next, prioritize protein. “Add a protein source to every meal and snack, such as chicken, fish, eggs, Greek yogurt, or tofu,” she says. “Protein supports muscle preservation and helps manage hunger while in a calorie deficit.”

RELATED: Top Nutritionist Says Stop These 7 Macro Mistakes for Weight Loss

Track Your Intake

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

Next up, track your intake. “Use a food tracking app to monitor calories, macros, and fiber intake,” she says. “This keeps you accountable and highlights areas for improvement.” Looking for an app to try? MyNetDiary makes the process easy and fun.

Drink Plenty of Water

Photo of lovely mature lady drink clear water dressed white garment modern living room rest enjoy weekend free leisure time alone homeShutterstock

Next, drink plenty of water. “Stay hydrated by drinking at least half your body weight in ounces daily,” she says. “Water helps reduce cravings, supports digestion, and prevents overeating caused by mistaking thirst for hunger.”

Choose Low-Calorie Fruits for Snacks

Fresh sliced watermelon wooden backgroundShutterstock

You can snack, but make sure to choose low calorie fruits for snacks. “Swap high-calorie snacks for fruits like berries, apples, oranges, or watermelon,” she says. “These fruits are naturally sweet, low in calories, and high in fiber, making them perfect for curbing cravings.”

Incorporate Movement Daily and Aim for 10k+ Steps

Uses a fitness watch bracelet. woman sports lifestyle fitness in the city cardio endurance training.Shutterstock

Lastly, incorporate movement daily, aiming for 10,000 steps. “Add strength training and aim to walk at least 10,000 steps daily to boost your calorie burn and support overall health,” she suggests. “Combining regular movement with a calorie deficit accelerates fat loss.”

RELATED: She Lost 22 Pounds by Following These 5 Intuitive Eating Rules

These Tips Will Help You Stay Consistent and Lose Weight

Two people in sports outfits have an active HIIT workout in the forest. Woman and a man giving each other a high five after a outdoor workoutShutterstock

The bottom line? “By focusing on fiber, movement, and mindful eating, you’ll stay consistent and achieve your weight-loss goals!” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Joyful teen girl measuring her waist with tape standing near mirror indoors, copy space. Young european lady happy with results of slimming after diet, being successful in weight loss
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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Belly fat—also known as abdominal or visceral fat—is a particularly dangerous type of fat stored deep in the abdominal cavity underneath the muscle, surrounding vital organs such as the pancreas, liver, and intestines. “For women, a waist measurement of more than 35 inches (89 centimeters) signals an unhealthy amount of belly fat and a greater risk of health problems,” according to the Mayo Clinic. “In general, though, the greater the waist measurement, the higher the health risks.” While belly fat cannot be spot-targeted, certain things can help with fat-burning, and diet plays a crucial part in that. Here are five foods that can help encourage belly fat loss.


Get Enough Fiber

High,Fiber,Foods.,Healthy,Balanced,Dieting,Concept.,Top,ViewShutterstock

Research shows getting the right amount of fiber can help with weight loss (ideally from whole foods). "In addition to weight control, higher fiber diets can also help to prevent type 2 diabetes and cardiovascular disease," Dr. Frank Hu, professor of medicine at Harvard Medical School and professor of nutrition and epidemiology at the Harvard School of Public Health, tells Harvard Health. Fruits, vegetables, legumes, nuts and seeds, and whole grains are all high in fiber.

Good Quality Protein

Woman cutting chicken fillet in kitchen, closeupShutterstock

Good quality protein such as eggs, dairy, meat, seafood, and tofu can help preserve lean body mass and encourage weight loss. “Increasing the amount of protein you eat can help reduce the buildup of harmful fats in your body, especially around your belly (abdomen),” say the experts at the Cleveland Clinic. “Protein is used to build muscle, so it can also help prevent muscle loss as you shed pounds.”

RELATED:5 People Who Lost 30 Pounds Share How

Probiotics, Please

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietShutterstock

Studies show that probiotic-packed yogurt can help fat loss. “When we put people on diets that include three servings of yogurt a day, we're able to nearly double the amount of fat that’s lost, compared to people on a low-dairy diet,” says University of Tennessee nutrition professor Michael Zemel, PhD. “We have one more tool to combat the obesity epidemic. People shoot themselves in the foot by jettisoning dairy when they go on diets. What they need to do is maintain or increase the dairy intake for a host of health-related reasons, and here's one more: it's going to help you burn fat.”

Try a Low-Carb Diet

Photo of excited beautiful young pretty woman sitting in cafe indoors have a breakfast eating saladShutterstock

Johns Hopkins researchers found that those who tried a low-carb diet lost an average of 10 pounds more than those on a low-fat diet (28.9 pounds for the low-carbers and 18.7 pounds for the low-fat people). Both groups took in the same amount of calories. “An extra benefit of the low-carb diet is that it produced a higher quality of weight loss,” according to Kerry Stewart, Ed.D. for Johns Hopkins Health. “With weight loss, fat is reduced, but there is also often a loss of lean tissue (muscle), which is not desirable. On both diets, there was a loss of about 2 to 3 pounds of good lean tissue along with the fat, which means that the fat loss percentage was much higher on the low-carb diet."

RELATED: 5 Effective Ways to Walk to Burn Body Fat

Don’t Forget To Hydrate

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Studies show that drinking water can help encourage fat-burning. “Science suggests that water can help with weight loss in a variety of ways,” according to Johns Hopkins University. “It may suppress your appetite, boost your metabolism, and make exercise easier and more efficient, all of which could contribute to results on the scale.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

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

1. Lean Proteins

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

Shutterstock

That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

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

3. Fatty Fish

Mackerel,Fish,Grill,foodShutterstock

Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

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

6. Legumes

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

Close up of green tea being poured from teapot into cupShutterstock

Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

Detox water with sliced cucumber in a drinking glass

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/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.

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

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

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

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

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

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

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/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.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

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

Avocado

Whole and cut avocados on grey marble table, flat layShutterstock

“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

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

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

Japanese green teaShutterstock

Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

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

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

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

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

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

Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.