16 Simple Fat-Burning Exercises for Effective Weight Loss

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        16 Simple Exercises for Weight Loss From a Former Olympian
    These workouts are effective and efficient for burning fat.
By Samantha ClaytonMay 16, 2024
Samantha Clayton
Former Olympic athlete for Great Britain, specializes in creating and leading corporate wellness programs and group ...
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By Samantha ClaytonMay 16, 2024
Samantha Clayton
Former Olympic athlete for Great Britain, specializes in creating and leading corporate wellness programs and group ...
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
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        6 Best Exercises for Burning Fat
    

        This Is Exactly How to Lose Body Fat This Year
    
Weight loss is primarily accomplished through controlling the diet, finding balance with the consumption of nutrient-dense foods, and avoiding overconsumption based on what your body needs for the day. Excess caloric intake is stored as fat as a survival mechanism of the body, and over time, overconsumption leads to weight gain, with every 3,500 calories of energy consumed equating to 1lb of body weight. So, exercise number 1 is to exercise control over what you consume each day, limit refined sugars and empty non-nutritional foods, and meet your personal caloric intake. The great news is that physical exercise is a fantastic mechanism for burning additional calories. Here are 20 exercise tips to help you tone up on the weight loss journey.
Muscle Building Moves
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Building muscle is the secret weapon for weight loss because lean body mass burns additional calories so this is a sustainable approach to long term success. Exercise that targets large muscle groups gets you more bang for your effort.
Muscle Building Moves: Squats
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What it does: Squats engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and lower back, promoting overall lower body strength and development.
Why it works: Squats are a compound movement, meaning they recruit several large muscle groups simultaneously, leading to increased calorie burn and muscle growth.
How many to do: Aim for 3 sets of 10-12 reps to start, adjusting weight and reps as needed to challenge your muscles effectively.
Muscle Building Moves: Lunges
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What it does: Lunges primarily target the quadriceps, hamstrings, and glutes while also engaging the core for stability.
Why it works: Like squats, lunges are a compound exercise that recruits multiple muscle groups, contributing to calorie burn and muscle development.
How many to do: Start with 3 sets of 10-12 reps per leg, gradually increasing intensity by adding weights or variations like walking lunges.
Muscle Building Moves: Push-Ups
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What it does: Push-ups strengthen the chest, shoulders, triceps, and core muscles.
Why it works: Push-ups are a fundamental bodyweight exercise that effectively engages multiple upper body muscle groups, contributing to increased muscle mass and calorie expenditure.
How many to do: Aim for three sets of 8-12 reps, focusing on maintaining proper form throughout each repetition.
RELATED:15 Food Swaps That Will Save You Hundreds of Calories a Day and Help You Lose Weight
Muscle Building Moves: Lat Pull Downs
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What it does: Lat pull downs primarily target the latissimus dorsi muscles of the back, along with the biceps and shoulders.
Why it works: This exercise helps develop upper body strength and muscle definition, contributing to overall calorie burn and metabolic rate.
How many to do: Perform 3 sets of 8-12 reps, adjusting the weight to ensure proper form and challenge for each set.
Muscle Building Moves: Chest Press
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What it does: Chest press exercises target the pectoral muscles, shoulders, and triceps.
Why it works: By focusing on the chest and upper body, chest presses help build muscle mass and strength, increasing overall calorie expenditure during and after workouts.
How many to do: Start with 3 sets of 8-12 reps, gradually increasing weight as your strength improves.
Cardio with Muscle Focus
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Doing steady state cardio with a muscle build focus can be achieved with resistance. Here are some of my favorites.
Cardio with Muscle Focus: Treadmill Steep Incline
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What it does: Walking or running on a treadmill with a steep incline engages the lower body muscles, particularly the glutes, hamstrings, and calves, while also increasing cardiovascular endurance.
Why it works: The steep incline adds resistance, intensifies the workout and increases calorie burn compared to flat-surface cardio.
How many to do: Aim for 20-30 minutes of incline treadmill walking or running as part of your cardio routine, adjusting speed and incline to maintain the challenge.
Cardio with Muscle Focus: Stair Stepper
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What it does: The stair stepper simulates climbing stairs, targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing a cardiovascular workout.
Why it works: Stepping against resistance challenges the leg muscles and elevates heart rate, leading to calorie burn and improved endurance.
How many to do: Incorporate 20-30 minutes of stair stepper workouts into your routine, gradually increasing duration or intensity as fitness improves.
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Cardio with Muscle Focus: Walking the Real Stairs
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What it does: Walking or running up stairs engages the lower body muscles similar to the stair stepper, providing a cardiovascular and strength-building workout.
Why it works: Stair climbing targets multiple muscle groups while also elevating heart rate, making it an effective calorie-burning exercise.
How many to do: Incorporate stair climbing into your routine by using stairs instead of elevators whenever possible or dedicating 20-30 minutes to stair climbing workouts.
Cardio with Muscle Focus: Hike Uphill
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What it does: Uphill hiking engages the leg muscles, core, and cardiovascular system, providing a full-body workout while also improving balance and coordination.
Why it works: Hiking uphill against gravity increases resistance, challenges muscles, and burns more calories than flat terrain.
How many to do: Aim for 60-90 minutes of uphill hiking per session, gradually increasing duration or difficulty as fitness improves.
Cardio with Muscle Focus: Running Fast
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What it does: Sprinting involves explosive, high-intensity bursts of running, primarily targeting the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and upper body for stability.
Why it works: Sprinting elevates heart rate and metabolism, leading to significant calorie burn during and after exercise, while also promoting muscle development and power.
How many to do: Incorporate sprint intervals into your cardio routine, such as alternating between 30 seconds of sprinting and 60 seconds of walking or jogging, for a total of 10-15 minutes per session. Adjust intensity and duration based on fitness level and goals.
Slow and Steady, Low Impact Workouts
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You can get a nice slow calorie burn with some classic favorites, because of the low impact steady nature you need to put in time on the clock. 45 minutes or more is a good starting point for slow and steady moves.
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Slow and Steady: Swimming
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What it does: Swimming engages various muscle groups throughout the body, providing a low-impact cardiovascular workout while also building strength and endurance.
Why it works: The resistance of water challenges muscles while the rhythmic movements increase heart rate, promoting calorie burn and overall fitness.
How many to do: Aim for 45-60 minutes of swimming per session, adjusting intensity and strokes to maintain challenge and enjoyment.
Slow and Steady: Long Walk/Run
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What it does: Walking or running for an extended period targets the lower body muscles and cardiovascular system, providing a steady calorie burn and endurance challenge.
Why it works: Long-duration aerobic exercise promotes fat oxidation and improves cardiovascular health, contributing to weight loss and overall fitness.
How many to do: Dedicate at least 45 minutes to an hour for long walks or runs, gradually increasing duration or distance as fitness improves.
Slow and Steady: Step Class
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What it does: Step classes involve choreographed routines using a raised platform, targeting the lower body muscles and cardiovascular system while improving coordination and agility.
Why it works: The repetitive stepping motions elevate heart rate and engage leg muscles, providing a fun and effective calorie-burning workout.
How many to do: Participate in 45-60 minute step classes, following the instructor's cues for intensity and duration.
Slow and Steady: Spin Class
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What it does: Spin classes involve stationary cycling with varying resistance levels and speeds, targeting the leg muscles and cardiovascular system while providing a high-intensity, low-impact workout.
Why it works: Cycling against resistance challenges leg muscles and elevates heart rate, promoting calorie burn and endurance while minimizing the impact on joints.
How many to do: Attend 45-60 minute spin classes, adjusting resistance and speed to match fitness level and goals.
RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Rowing
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What it does: Rowing engages the legs, core, back, and arms, providing a full-body cardiovascular and strength-building workout.
Why it works: Rowing against resistance challenges muscles and elevates heart rate, leading to calorie burn and improved cardiovascular health.
How many to do: Aim for 20-30 minutes of rowing per session, adjusting resistance and stroke rate to maintain challenge and intensity.
High Intensity Intervals
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There are a few ways to get the calorie burn. High intense moves burn primarily readily available carbs/sugars and glycogen stores in the body, however the post exercise oxygen debt recovery burns some good old fat stores.
High Intensity Intervals: Tabata
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What it does: Tabata involves mixing rest intervals with periods of high-intensity work, promoting calorie burn and cardiovascular fitness in a short amount of time.
Why it works: The intense bursts of exercise elevate heart rate and metabolism, leading to significant calorie burn during and after the workout, while the brief rest periods allow for recovery.
How many to do: Perform Tabata intervals consisting of 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeating for a total of 4 minutes per exercise. Choose exercises like box jumps, jump rope, banded squats, reverse lunge skips, and jumping jacks for maximum effectiveness.
RELATED: 20 Incredible Ozempic Success Stories of All Time
Don’t Forget About Diet
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The best way to lose weight is to be consistent with your exercise routine and focusing your nutrition especially on what you need to eat before – during and after your workout to best support the body’s energy needs and recovery. Walking away from unhealthy snacks is a great place to start.
💪🔥Body Booster:To achieve sustainable weight loss, focus on building muscle through exercises that target large muscle groups. Increasing your lean body mass will help you burn more calories in the long run.
Samantha Clayton is a certified fitness trainer, personal and group trainer, AFAA, ISSA, and NASM.
cardiosustainable weight losshiit (high-intensity interval training)carbslose weight fastwalkingweight losshiithealthy eatingozempic

        
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        12 Exercises That Torch Fat Best, According to a Certified Trainer
    

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By Dillan Foss, atcJun 13, 2024
Dillan Foss, atc
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory.
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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.
As a nationally board-certified and licensed athletic trainer with ten years of experience in the fitness industry, I have trained middle school, high school, college and professional athletes in just about every sport along with moms, dads, grandmas and grandpas up to the age of 94. I have encountered just about every demographic and scenario you can imagine. What holds true is that every client wants to feel stronger, and look more lean. 
So here are my 5 favorite fat burning exercises—yes they are boring, but we have to remember that simplicity is a major key to consistency and one workout will never make or break your fat-burning goals.
Squats
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Goblet, Back, Front, etc….
Squats are the most commonly done exercise in the world, we all squat subconsciously in day-to-day activities and squatting uses your entire lower body and hip complex, all of your abdominal muscles, erector spinae, and much more. There are tons and tons of variations and all of which have huge benefits when performed correctly and when structured properly into a workout.
RELATED: 14 Proven Ways to Get Back in Shape
Deadlifts
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Trap bar, Kettlebell, Barbell, Dumbbell, etc…
Deadlifts are often deemed a dangerous exercise and I don’t agree entirely. The bottom line is the target, your entire posterior chain of lower body muscles, your low back, erector spinae, all abdominal muscles, traps, lats, and biceps. I think these should be done for sets of 6-12 reps with 2-3 minutes of rest in between.
Sprinting
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Repeat sprints to be exact.
Doing repeat sprints emulates HIIT training and many forms of sport. When most people get asked what they would prefer their body to look like, 100m sprinter or marathon runner, they choose sprinter every time. Get and keep your heart rate elevated with max effort full body running intervals.
Step Ups/Stairs/Hills 
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Overcoming vertical distance.
When I was playing football my senior year in high school and I was trying to get in shape for basketball season, I would run extra hills at practice with my pads on and stairs after practice with no pads. The idea of this movement group is that you are changing levels and alternating legs to generate force and this activates all of your leg muscles, and elevates your heart rate significantly.
RELATED: 13 Secrets for Building Powerful Legs
Kettlebell Swings 
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Single Arm, Double, Russian, American, etc…
These can be so effective when done correctly, I was worried about adding them because they can be complex and increase risk of injury but they are fantastic for using your entire body and elevating your heart rate. Another thing that people aren’t aware of is that every time you change your body position relative to gravitational force your body regulates blood pressure. That is why a lot of the exercises mentioned below, as add-ons, incorporate the idea of moving between parallel and perpendicular to the ground.
7 More Effective Fat-Torching Exercises
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Here are some other great exercises that I think deserve a mention, in no particular order and are great alternatives if any of the above, are not ideal for you.
Man-Makers. A weighted burpee with rows, pushups and presses added in for total body torture.
Thrusters or Wall Balls. If you can squat, add some weight or a medicine ball to the mix and get the additional overhead pressing involved.
Push-ups. The upper body squat.
Pull-ups. The upper body deadlift.
VersaClimber. The versaclimber claims to have the best EPOC results of any cardio machine on the market.
Rowing. Although this is the only sitting exercise, rowing uses approximately 80% of all the muscles in your body and when done for HIIT or EMOM style workouts, will torch you head to toe.
Swimming. An under-talked-about but extremely safe and effective exercise, if you can swim efficiently and treat it the same as repeat sprints, stairs or the above-mentioned circuit training styles, swimming leaves no muscle group behind. Plus, it includes added resistance in all directions, breath holds, and no joint impact.
What I Mean by "Torching Fat"
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The physiological recipe for that is typically the same for each person, prioritizing daily protein intake, water, sleep, and compound resistance training for exercise. Now when we talk about torching fat, certain exercises do it better than others because of their ability to activate multiple major muscle groups, stimulate growth hormone and testosterone production, elevate the heart rate and increase post-exercise oxygen consumption, otherwise known as EPOC, or the rate at which the body burns calories after exercise.
Besides the exercises themselves, the intention behind them matters—doing air squats when you are already a well-conditioned individual isn't going to stimulate your body enough to torch fat but if you’re a novice exerciser that is in your 50’s, maybe it will. 
Aside from specific exercise movement patterns, how you perform and group exercises can greatly improve the fat-burning results. For example, doing HIIT interval training versus traditional 1 rep max strength training. 
You should learn to use different work-to-rest ratios—TABATA is the most famous, it's a 2:1 ratio, 20 seconds of exercise, 10 seconds of rest, for 8 rounds or 4 minutes. Try others like 1:1, 30 seconds of work, 30 seconds of rest, 2:1, 40 seconds of exercise, 20 seconds of rest, etc. The other method that keeps workouts very simple and structured is EMOM—every minute on the minute you perform an exercise or group of exercises, your remaining time left is your rest time, the harder/faster you work, the more rest time you earn. I remember doing a 25-minute EMOM in college for basketball practice, we had to run a full-court ladder or suicide every minute on the minute for 25 minutes straight, I remember feeling like one word, death.
I typically recommend managing your heart rate at about 70-85% of max heart rate. You can use devices like the Apple watch, WHOOP, Oura rings, Garmin watches, myZone straps and more to see how hard you really are working, elevate to about 80-85% and then rest until your back down at 65-70% and repeat.
Lastly, we have to remember that YOU CANNOT spot reduce fat, we lose fat systemically across the body. 
Related: 11 Proven Ways to Make Your Diet Stick for Good
Final Word From the Trainer
Dillan Foss, ATC
With over a decade in the fitness industry, catering to a diverse clientele ranging from athletes to seniors, the recipe for torching fat is the same, add lean muscle. The key ingredients for achieving that include prioritizing protein intake, hydration, adequate rest, and engaging in compound resistance training. Understanding that spot reduction is a myth, emphasis should be placed on systemic fat loss through compound exercise movements like squats, deadlifts, sprints, step-ups, and kettlebell swings. By incorporating these exercises with intention and consistency, you can torch fat and transform into a leaner and stronger version of yourself.
Dillan Foss is a Board Certified and Licensed Athletic Trainer, and the founder of Limitless Theory, a wellness concierge business rooted in the integrative benefits of sports medicine and dietary and lifestyle interventions.

        
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        I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises
    

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By Leah GrothOct 15, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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✓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.
Liz Hilliard, 70, is living, breathing proof that age is just a number. The pilates instructor, who trains out of her studio Hilliard Studio Method, discovered the workout when she was 48, and completely transformed her approach to health. Over the years she has managed to learn a few things about longevity, revealing her secrets in an interview with Body Network.
Liz Used to Rely on Traditional Workouts
Liz Hilliard
Liz, who lives in Charlotte, North Carolina, explains that she was athletic throughout her childhood and enjoyed playing basketball and other team sports. “Traditional workouts always felt boring and offered minimal results for the time and energy put into them, " she says. Until I was in my late 40s, I relied on tennis and walking as my main sources of exercise.
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She Discovered Pilates at Age 48
Liz Hilliard
“At age 48, I attended my first Pilates class and immediately felt incredibly challenged. I even had fun, which led me to become certified in Pilates,” she says. In 2002, she opened her first personal Pilates training studio. “It was a successful business, and my clients were seeing real results. However, at age 51, while going through menopause, I noticed despite my Pilates workout, my belly fat was increasing, and my overall strength was decreasing as well, aka flabby arms and sagging bottom."
Fusing Strength Training with Pilates Was a Game-Changer
Liz Hilliard
"Inspired by my daughter, who was getting married and sculpting up for her wedding, I began researching heavy resistance training and hired my own personal trainer to try to sculpt my 51-year-old, menopausal body. We implemented heavy weight training, and I was determined to debunk the ‘bulking’ myth that most women feel about weightlifting," Liz says.
"The short story is that adding heavier resistance training to my core-centric Pilates workout began to sculpt my body in ways I hadn’t seen before using only traditional Pilates. That’s when I devised my Method. By incorporating heavy resistance with the core-centric exercises of Pilates, the Hilliard Studio Method was born."
She Shaved Inches Off Her Waistline
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Hillard, who has since authored the book "Be Powerful: Find Your Strength at Any Age" and co-hosts the Be Powerful Podcast, has remained 135 pounds throughout most of her life. “Muscle weighs more than fat, so I was replacing adipose tissue with muscle. My body was sculpting and changing at a rapid rate, especially given that I was in the throes of menopause. I lost inches around my waist, my arms became strong and sculpted, my abs flattened, and my glutes lifted. My entire body changed over the course of a year or less,” she says.
She Works Out 4 to 5 Times a Week
Liz Hilliard
What are the most important things she learned about getting in shape? “Find a workout that you enjoy, or you won’t stick with it. Our lives are busy, so finding a workout that efficiently provides resistance combined with stretch and enough cardio is essential. I do my workout at Hilliard Studio Method 4 to 5 times a week because we change the workout daily, moving through compound exercising and utilizing different resistance tools like balls, gliders, and bands to continuously cause muscle confusion and avoid the dreadful plateau, both mentally and physically. We keep the work fun and evolving, low impact yet high intensity. The amazing side effect of getting in physical shape is that one’s mental and emotional outlook becomes far more positive. Strength training like I do at HSM is the fountain of youth,” she continues.
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Get Your Steps In
Liz Hilliard
Her top workout suggestions? “Walk every day and everywhere. Get outside as often as possible to walk in nature. Bonus points if you walk with a friend. It’s built-in mental and physical therapy, which will not only help keep you fit but also lift your mood and keep your mind creative,” she says.
Strength Train Four Times a Week
Liz Hilliard
Also, strength training 4 times per week. “Strength training is an absolute requirement for healthy aging and simply means load-bearing exercises that require your muscles to engage. This can include anything from hand weights, resistance bands, weighted balls or any weighted object that taxes and builds skeletal muscles. Skeletal muscle strength allows the body to burn calories and maintain a healthy weight while setting the body up for success when inevitable accidents happen, so you are far less likely to avoid falling and breaking bones,” she says.
It’s Never Too Late to Get in Shape
Liz Hilliard
What is her message for women out there who are struggling to get in shape? “It’s never too late, and you’re never too old or out of shape to start exercising. By simply getting out of your chair and going for a 20-minute walk, you’ll have the immediate feedback of feeling better physically, mentally, and emotionally,” she says.
Make Exercise Social
Liz Hilliard
She also recommends connecting with friends to walk, workout, “and just talk every day,” she says. “Walking and talking with a friend or acquaintance is the perfect combo for both physical and mental health! Add resistance training to your workout, which can be as simple as a plank for as long as you can hold it until you work for up to a minute. Then go for 2 minutes or more. This is resistance training and incredible for your core and overall fitness! Then add a pushup on your knees, which is basically a moving plank that strengthens your arms, back, and core, not to mention flattens your abs. Do as many as you can, and try to work up to 20 or more. Mostly, just keep moving every single day. Our bodies are designed to move. The fastest way to early aging is to stop moving. The move it or lose it cliché is true.”
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Try the Hilliard Studio Method at Home
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She says she “takes working out to the next level to produce results that are nothing short of a total mind-body transformation for women and men of all ages and stages,” she says. “Hilliard Studio Method group classes are designed to be taken on a regular basis. Each class is different from the day before. Our energetic and encouraging trainers utilize a variety of powerful movements and workout tools in a high intensity, low impact method driven by empowering, beat-driven music; think personal training in a group setting.” Her classes can also be done virtually via an online streaming platform and live Zoom classes. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.
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        6 Fat-Burning and Muscle-Toning Bodyweight Combos From Trainer Grace Albin
    

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By Leah GrothApr 17, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   Christopher Roback
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Do you want to do a full body workout with just six exercises? Grace Albin is a fitness expert and influencer who shares diet and exercise tips and tricks with her hundreds of thousands of followers. In a new post, she reveals some combo moves that work multiple muscles at once.”Six fun, #bodyweight combos for fat-burning and muscle-toning,” she captioned the post. Here are the exercises – as well as a few other of her go-to fitness and diet tips.
Here Is the Workoutfitstylegrace/Instagram
“Do each combo 10-20 times, then move to the next combo. Rest one minute at the end of the round. 2-4 rounds total,” Grace instructs.
jump squat into triple-pulse squat.
twist squat with knee lift.
triple-pulse lunge into kick.
cross cross squat.
reverse lunge into plank.
floor tap lunge into knee lift.
Do Pilates and Strength TrainingShutterstock
Grace encourages “a fusion of Pilates technique with traditional fitness,” she told Naluda. “So we use dumbbells and resistance bands and do squats and curls. But always with the underlying philosophy of posture strength, elegant movement, and muscle lengthening.”
Why is Pilates a good workout? According to the Mayo Clinic there are lots of benefits to the workout, 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, relief from stress and back pain, enhanced athletic performance, and heightened mind-body awareness. And, the Mayo Clinic explains that strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:
Develop strong bones
Manage your weight
Enhance your quality of life
Manage chronic conditions
Sharpen your thinking skills
Stick to Workouts You Lovefitstylegrace/Instagram
What is the absolute best workout, according to Grace? One you will actually do. She recommends trying “a lot of different formats and you’ll find the one you love enough to stay motivated and keep going,” she told Naluda. “It might be something social and structured (and free) — like a running community training for a 10k that has each weekly jog planned out to the exact mile and meets at the same time every week. Or something flexible like joining a fancy studio that offers different modalities and allows you to toggle between yoga and boot camp. Keep experimenting and you’ll hit upon the fitness routine that matches your vibe and gets you coming back.”
RELATED:5 Exercises for Wrinkle Reduction
Snack on Protein and FiberShutterstock
Grace snacks but keeps it healthy. “There are several bags of frozen edamame in my freezer at all times. It’s incredibly high in both protein and fiber. It’s quick and easy to fry or bake with a splash of olive oil, salt and pepper. You can also change the taste of it with any type of marinade or seasoning mix, so it never gets old,” she told Naluda.
Related: This Is Exactly How to Lose Body Fat This Year
Get Your Steps Infitstylegrace/Instagram
Grace also recommends getting your steps in. How many should you aim for if you want to lose weight? According to a 2018 study published in the journal Obesity,walking 10,000 steps a day was linked to weight loss and weight management.
💪🔥Body Booster: If you don’t have a lot of time to work out, try doing combo moves to work multiple muscle groups at once.
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Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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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.
Do you want to lose weight in 2025 without going to extremes? One expert has an easy to follow and sustainable approach. Tammi Kuthan is an influencer who helps women over 40 achieve fat loss. In a new social media post, she reveals exactly what you should do if you want to dwindle your waistline. “I went from a size 10 to a size 4 without yo-yo dieting, without fad diets, without hours at the gym,” she writes across the Instagram video, going on to reveal her sustainable approach to weight loss.
She Was Stuck in the Cycle of “Eat Less, Run More”
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“I was stuck in the endless cycle of ‘eat less, run more,’ only to watch my body cling to every ounce of fat like it was preparing for a long winter hibernation. Sound familiar? At size 10, I was frustrated, trying every diet that promised a miracle. (Spoiler alert: those didn’t work, especially after 40.) But then I made some changes,” she writes in her post.
8,000 to 10,000 Steps Per Day
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Her first recommendation is getting in 8-10k steps a day. “Forget the endless cardio marathons. Daily steps are my winter MVPs. They help with insulin sensitivity, keep energy levels up, and make post-dinner walks my new favorite tradition,” she says.
RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts
Strength Training
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Strength training 3-4x a week for 30 minutes is her second recommendation. “Turns out, strength training isn’t just for the 20-somethings. Short, effective strength sessions built muscle, revved up my metabolism, and said goodbye to that stubborn belly fat,” she says.
Carb Cycling and Balanced Macros
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Carb cycling and balanced macros are also key. “Cutting carbs completely? No, thanks. I cycled carbs to fuel strength days and kept my body guessing in a good way. Balanced macros meant I was eating enough protein and healthy fats to keep my hormones, therefore myself, happy,” she writes.
Sleep
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Quality sleep is the final element. “6 hours? Not enough, ladies. I started prioritizing 7-8 hours, and the difference was night and day (literally). Better sleep kept cortisol levels down, which helped prevent those pesky cravings and belly fat,” she writes.
RELATED: 50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong
These Things Were Instrumental in Her Weight Loss
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“Winter doesn’t have to be all about oversized sweaters (though I still love them). With these changes, I went from a size 10 to a size 4 without food restriction or intense workouts. Ladies, it’s time to forget about the quick-fix diets and marathon treadmill sessions. These simply do not work - except for making you feel more tired and making that belly fat stay linger. It’s time to work with that body of yours for REAL results!” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Fitness & Workouts
        4 Ab Exercises I Swear By for a Flatter Stomach After 40
    
Copyright petragenco/Instagram
By Alek KorabOct 15, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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
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As we age, our bodies change. Weight seems to accumulate more easily, especially around the midsection, and losing it becomes increasingly challenging. If you've found yourself in this frustrating situation, you're not alone. Petra Genco, a coach specializing in helping women over 40 lose weight and regain their confidence, understands this struggle firsthand. After successfully shedding 30 pounds herself, Petra now shares her expertise to help other women achieve similar results.
The Science Behind Weight LossBefore diving into specific exercises, it's important to understand the fundamentals of weight loss. The Centers for Disease Control and Prevention (CDC) says, "For overall health, adults need at least 150 minutes a week of moderate-intensity aerobic activity." They also note that "Physical activity is important if you are trying to lose weight or maintain a healthy weight. More physical activity increases the number of calories your body uses for energy."
Why Standing Ab Exercises Are Perfect for Women Over 40
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"We're going to be covering four standing ab exercises," Petra begins her post. "These exercises are easy to do, so don't worry if you can't do floor sit-ups or crunches. The following four exercises are really effective and will pull that tummy in. A great bonus is that you don't have to get up and down off the floor, and you can do them anywhere."
RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises
Adapting to Age-Related Changes
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Petra acknowledges the challenges many women face: "As we know, our bodies change as we get older. We've had kids, we're on, or we have been on the menopause, and things just don't work as they used to. So we need to exercise differently." Her approach focuses on exercises that "strengthen your core, give you a flatter stomach, and if you add in a good healthy diet, you'll start to get a strong stomach and lose that fat too."
The Importance of Commitment and Goal-Setting
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The CDC underlines the importance of commitment in weight loss: "Whether you have a family history of heart disease or want to feel better in your clothes, write down why you want to lose weight. Writing it down can confirm your commitment." They also recommend setting realistic goals: "Set short-term goals and reward your efforts along the way. Maybe your long-term goal is to lose 40 pounds and to control your high blood pressure. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper."
Standing Crunches: Target Your Stubborn Lower Belly
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"This exercise works all your muscles at the front and is great for that stubborn lower belly that just won't shift," Petra explains. To perform this exercise, stand with feet hip-width apart, raise your arms straight up, then lift one knee while pulling your arms down into a crunch position. "Squeeze your stomach all the time and keep it slow and controlled," Petra advises. Aim for 30 reps, but start with 3 sets of 10 if needed.
RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat
Elbow to Knee: Challenge Your Core Rotation
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"This exercise challenges the rotation of our core, working the transverse muscles here at the side," says Petra. Start with your feet hip-width apart, your hands by your ears. In a twisting motion, touch your elbow to the opposite knee. Petra emphasizes, "As always, keep your stomach really strong throughout the whole exercise." Work up to 30 reps, starting with smaller sets if necessary.
The Role of Physical Activity in Weight Management
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The CDC states, "Using calories through physical activity, combined with reducing the calories you eat, creates a calorie deficit that results in weight loss." They also note that "Most weight loss occurs from decreasing calories. However, the only way to maintain weight loss is to engage in regular physical activity."
Toe Touches: Engage Your Abs and Legs
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Petra reassures, "Don't worry if you can't touch your toes. Touching your knee or your shin is just as good." She describes the movement: "Standing with your feet hip-distance apart, lift your left leg and touch with your right hand, then repeat." Petra adds, "I really like this exercise. It's simple but effective. If you do this exercise properly, slowly, and controlled, you can really feel your abdominal muscles contract. And also, the great thing about this exercise is that it works your legs as well."
RELATED: I Lost 48 Pounds Walking 3 Miles a Day
Forward Punches: Boost Your Fitness and Core Strength
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"Again, like the elbow to knee exercise, they're working the transverse muscles or these here at the side," Petra explains. Stand with feet wider apart and soft knees, then punch from side to side. "Squeeze that stomach as we twist and stretch your arms as if you're trying to touch the other side of the room," she instructs. Petra enthuses, "I really love this exercise. It's great for fitness. It gets the heart going, and it gets a sweat on."
Combining Exercises for a Quick, Effective Workout
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Petra recommends combining these four exercises into a 5-minute workout routine. "To recap, you're going to put all of these four exercises together, and it will give you a nice five-minute workout to get your stomach looking trim," she says. Do 30 reps of each exercise with a quick rest between moves. "Remember, if you want real results and you have to stay consistent with this workout and to make it easier for you, why don't you put on your favorite music whilst you do it," Petra suggests.
The Benefits of Core Strengthening
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Petra reminds us about the importance of these exercises: "By strengthening, tightening, and toning our core, you'll reduce the risk of back pain and injuries, so you'll also be able to move around so much easier. A strong core will also help your pelvis, your lower back, and your hip muscles giving you better balance and less likely to fall over." This aligns with the CDC's statement that "Regular physical activity provides immediate and long-term health benefits. Being physically active can improve your brain health. Other benefits include stronger bones and muscles and better ability to perform everyday activities."
RELATED: I Replaced These 10 “Clean” Foods and I’ve Never Looked Better
Achieving Long-Term Results
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"To lose weight around your belly, increase your daily activity, reduce the amount of time you spend sitting and follow a healthy diet," Petra advises. She adds, "Keep in mind it's best to focus on your core abdominal strength instead of craving that six-pack stomach."
The CDC recommends continually monitoring your progress: "Revisit your goals and evaluate your progress regularly. Decide which parts of your plan are working well and which parts need to be changed. Use this information to revise your goals and plan."
By incorporating these exercises into your routine 2-3 times a week, along with increased daily activity and a healthy diet, you can start to see results in your waistline, health, and overall strength. With consistency and dedication, these standing ab exercises can help you achieve a flatter stomach and improved core strength, proving that it's never too late to get back into shape and feel great again. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.
Nutrition & Diet
        10 Foods That Secretly Burn Fat After 40
    

        Shutterstock
    
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 
✓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)
            
            
        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
            
            
        ​Lean ProteinShutterstockThink 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
            
            
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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
            
            
        ShutterstockSalmon, 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
            
            
        ​30. QuinoaShutterstockForget 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
            
            
        ​Don’t Skip BreakfastShutterstockEggs 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
            
            
        ​23. ChickpeasShutterstockLentils, 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
            
            
        ShutterstockGreen 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
            
            
        Shutterstock"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
            
            
        ​Zucchini or Kale ChipsShutterstockYou'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
            
            
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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
            
            
        ShutterstockHere'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
            
            
        5 Menopause-Soothing Foods for Quick ReliefShutterstockThese 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.
Fitness & Workouts
        Hold This 10-Minute Squat? You’re a Mobility Pro
    

        Copyright Laura Try/YouTube/Instagram
    
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 
✓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
            
            
        
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A post shared by Laura Try (@lauratryuk)
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
            
            
        
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A post shared by Laura Try (@lauratryuk)
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
            
            
        
View this post on Instagram
A post shared by Laura Try (@lauratryuk)
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
            
            
        
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A post shared by Laura Try (@lauratryuk)
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
            
            
        
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A post shared by Laura Try (@lauratryuk)
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
            
            
        
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A post shared by Laura Try (@lauratryuk)
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
            
            
        
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A post shared by Laura Try (@lauratryuk)
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
            
            
        
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A post shared by Laura Try (@lauratryuk)
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
            
            
        
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A post shared by Laura Try (@lauratryuk)
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
            
            
        
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A post shared by Laura Try (@lauratryuk)
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
            
            
        
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A post shared by Laura Try (@lauratryuk)
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.
Nutrition & Diet
        12 Best Foods That Help You Look 10 Years Younger
    

        Copyright harmony_aesthetics/Instagram
    
By Leah SuzanneApr 02, 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.
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 
            
            
        ShutterstockAlmond 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
            
            
        Shutterstock“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
            
            
        ShutterstockBlueberries 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
            
            
        ​VegetablesShutterstockCarrots 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
            
            
        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
            
            
        ShutterstockCucumber 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 
            
            
        ShutterstockGreen 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. 
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                Nuts
            
            
        ​NutsShutterstockNuts 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
            
            
        ShutterstockOlive 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
            
            
        ShutterstockPumpkin 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
            
            
        ShutterstockSpinach 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. 
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                Sweet Potatoes
            
            
        ​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
            
            
        ShutterstockTomatoes 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
            
            
        Shutterstock“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.
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