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15 Ways to Lose Weight While Traveling

Here is how to develop a customized weight loss plan while on-the-go.

FACT CHECKED BY Leah Groth
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FACT CHECKED BY Leah Groth

Staying fit and losing weight on-the-go present unique challenges, as both goals mean different things to different people. Fitness can range from maintaining cardiovascular health and muscle tone to having the energy to enjoy travel activities. Similarly, weight loss can encompass shedding pounds for surgery, gradual slimming, or simply managing weight for health reasons. Despite varied interpretations, the intersection of fitness and weight loss centers on optimizing energy, prioritizing cardiovascular and muscular health, and ensuring mental well-being.


I've curated this list of 15 travel hacks to align with core principles that will aid both fitness enthusiasts and those seeking weight loss. The guidelines emphasize nutrient-rich snacking, hydration, and physical activity to create a strategy that works across various goals.

Do Your Homework

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Before diving in, consider the following guidelines for effectively using this list:

  1. Consult with Healthcare Providers: Seek guidance from your doctor or dietitian to ensure changes align with your specific needs.
  2. Use the Mini Assessment: Apply this framework to determine your primary, secondary, and tertiary goals.

Define Your Fitness Goals

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Define your primary goals, starting with fitness:

- Are you focusing on cardiovascular fitness (e.g., stamina, endurance)?

- Do you want to maintain or improve muscle tone and strength?

- Is flexibility (e.g., reducing stiffness, better mobility) a priority?

Define Your Weight Loss Goals

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Next, define your weight loss goal:

- Is your weight loss goal for health reasons, post-surgery prep, or general slimming down?

- Do you need to shed a specific number of pounds within a timeframe?

- Are you looking to reduce stress eating or overeating in general?

Understand the Purpose of Your Travel

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Next, understand your travel context. What is the purpose of your travel?

- Is your trip primarily for work or leisure, and how much time will you have for fitness?

- Are you attending multiple meetings or events that will limit workout opportunities?

- Will you be crossing time zones and potentially struggle with jet lag?

Consider the Availability of Facilities

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Next, look at the availability of facilities:

- Do your accommodations include gym facilities or swimming pools?

- Will you have access to parks, hiking trails, or walking paths nearby?

- Are you willing to carry portable equipment (e.g., resistance bands)?

Also, Take Into Consideration Your Schedule

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Then look at your daily schedules:

- Will your schedule permit early morning or evening workouts?

- Are you traveling with a companion who also has fitness goals or constraints?

- Do you prefer structured meal times or on-the-go snacking?

Rank Your Goals

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Now, rank your goals. Based on your responses, prioritize the following categories from primary (critical), secondary (complementary), and tertiary (optional):

- Primary (out of list of 15 choose one):

- Habits crucial to your immediate fitness or weight loss goals.

- Examples: protein-rich breakfast, weight exercises, staying hydrated.

- Secondary (out of list of 15 choose one):

- Habits that complement primary ones to maintain consistency.

- Examples: tracking activity, mindful eating, walking tours.

- Tertiary (out of list of 15 choose one):

- Habits that enhance fitness but aren't essential for meeting your core goals.

- Examples: self-care routines, active accommodations.

Review and Refine

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Finally, review and refine:

- List your top 3 habits in order of priority and compare them with your available resources.

- Adjust your list to align with your travel schedule and circumstances; tailoring habits to your unique travel style and focus on flexibility, avoiding rigidity that can cause anxiety

- Focus on manageable daily actions that align with your goals, whether you're staying fit or losing weight.

This System Will Help to Curate Travel and Fitness Habits

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Now you are ready for the habits. This system provides a comprehensive way to curate travel fitness habits that are personalized, effective, and conducive to your health goals without overwhelming yourself.

RELATED:15 Foods to Eat at 7-Eleven to Lose Body Fat

Pack Nutrient-Dense Snacks

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Prepare portable, minimally processed snacks like nuts, protein bars, and jerky to maintain energy and reduce hunger.

Why: Reduces reliance on ultra-processed snacks or fast food that may contain excessive sugars or sodium. Studies reveal that balanced snacks sustain energy and help with portion control.

What to Do:

  1. Prepare portioned packs of roasted chickpeas, nuts, or trail mix.
  2. Bring protein bars with low added sugar.
  3. Carry dried fruit, turkey jerky, or whole-grain crackers.
  4. Try canned seafood (like sardines) for protein.

Pitfalls:

  • Misjudging portions, leading to overeating.
  • Not considering if item has enough fiber and protein to stay full
  • Going too long without snacks and then needing more food than the snack

Hydrate Consistently

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Drink water regularly to avoid dehydration and maintain optimal energy.

Why: Hydration is vital since dehydration is linked to fatigue and reduced concentration. Lack of fluids can impair cardiovascular health and lead to cognitive impairment, especially during long journeys.

What to Do:

  1. Carry a reusable water bottle with a filter.
  2. Track daily water intake via apps or reminders.
  3. Drink electrolyte-rich beverages if you're sweating or in hot climates.
  4. Choose water-based snacks like cucumbers or melons.

Pitfalls:

- Drinking coffee or alcohol instead of water.

- Forgetting to drink due to travel distractions.

- Assuming other drinks can substitute for water.

Walk Whenever Possible

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Prefer walking over public transport or driving rental cars/Uber for short distances.

Why: Daily walking aids cardiovascular fitness, reduces stress, and increases daily calorie burn.

What to Do:

  1. Book hotels near walking paths or parks.
  2. Plan walking tours for sightseeing.
  3. Use fitness trackers or apps to monitor steps.
  4. Replace short taxi rides with walks to nearby restaurants.

Pitfalls:

- Not having comfortable footwear for walking.

- Misjudging distances, resulting in exhaustion.

- Skipping walking due to poor weather.

Prioritize Protein-Rich Breakfasts

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Start the day with high-protein foods like eggs or yogurt to promote fullness.

Why: Protein aids muscle maintenance and curbs hunger. Protein-rich meals also promote glycemic control and reduce mid-morning cravings.

What to Do:

  1. Select eggs, lean meats, or Greek yogurt at the hotel breakfast buffet.
  2. Add protein powder to smoothies.
  3. Bring instant oatmeal with protein powder for quick breakfasts.
  4. Choose local breakfast options that offer eggs or tofu.

Pitfalls:

- Relying solely on sugary pastries.

- Skipping breakfast entirely due to time constraints.

- Ignoring breakfast quality, leading to cravings later.

RELATED:20 Easy Ways to Lose 2 Pounds a Week and Keep It Off Sustainably

Track Your Activity

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Monitor physical activity through fitness journals or devices to stay motivated.

Why: Tracking goals provides structure and keeps fitness aligned with travel objectives. It encourages accountability, reflection, and habit building.

What to Do:

  1. Use a fitness tracker to monitor steps.
  2. Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).
  3. Reflect on challenges and progress weekly.
  4. Celebrate milestones with non-food rewards like massages.

Pitfalls:

- Setting unrealistic goals that lead to discouragement.

- Tracking inconsistently, reducing motivation.

- Ignoring smaller achievements.

Do Bodyweight Exercises

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Exercises like push-ups, squats, and planks that use body weight as resistance.

Why: Effective in building muscle tone without extra equipment. Studies show that bodyweight exercises can improve strength and endurance, reducing cardiovascular risks.

What to Do:

  1. Dedicate 15 minutes to bodyweight workouts daily.
  2. Follow guided routines or use fitness apps for structure.
  3. Create a circuit with lunges, squats, and push-ups.
  4. Incorporate planks to engage your core.

Pitfalls:

- Overdoing exercises and risking injury.

- Skipping workouts due to time constraints.

- Assuming you can't progress without equipment.

Set Fitness Goals

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Create small, achievable goals to guide your fitness journey.

Why: Achievable goals help maintain progress and build long-term habits. Research shows SMART goals can increase accountability and motivation.

What to Do:

  1. Set SMART goals like “Add 500 steps per day.”
  2. Reflect on goals weekly and adjust as needed.
  3. Share goals with a travel buddy for accountability.
  4. Track milestones and reward progress thoughtfully.

Pitfalls:

- Setting overly ambitious goals.

- Focusing only on numerical targets.

- Ignoring consistency in favor of quick achievements.

Limit Alcohol Consumption

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Minimize alcoholic beverages to avoid “empty” calories.

Why: Alcohol impairs judgment, leading to unhealthy food choices and excess calories. Research shows that alcohol may increase the likelihood of overeating by up to 50%.

What to Do:

  1. Alternate each alcoholic drink with water.
  2. Choose low-calorie mixers like soda water.
  3. Limit yourself to a set number of drinks per event.
  4. Opt for non-alcoholic alternatives like mocktails.

Pitfalls:

- Relying on sugary mixers with hidden calories.

- Ignoring hydration while drinking.

- Drinking more in social settings.

Incorporate Stretching Daily

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Stretch daily to ease travel-related stiffness and improve flexibility.

Why: Stretching improves circulation and reduces injury risks, enhancing travel comfort.

What to Do:

  1. Dedicate 10 minutes daily to stretching routines.
  2. Focus on travel-stressed areas like the lower back.
  3. Use foam rollers for muscle relaxation.
  4. Follow guided stretching routines online.

Pitfalls:

- Skipping stretches due to busy schedules.

- Overstretching, leading to muscle strain.

- Not varying stretches for different muscle groups.

Choose Active Accommodations

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Stay at hotels with gyms, pools, or nearby parks.

Why: Provides access to fitness facilities that encourage movement and reduce disruption to your routine. Active accommodations boost workout consistency by up to 50%.

What to Do:

  1. Book hotels with fitness centers or pools.
  2. Pick hotels near hiking trails or walking paths.
  3. Check if hotel gyms offer equipment that matches your workout needs.
  4. Verify the operating hours of gyms before booking.

Pitfalls:

- Ignoring available amenities due to poor planning.

- Choosing solely based on price without considering fitness needs.

- Overlooking nearby outdoor activity options.

Include Resistance Training

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Use resistance bands or weights to maintain muscle tone.

Why: Resistance training builds lean muscle, which burns more calories even at rest. Studies show resistance training increases metabolism by up to 15%.

What to Do:

  1. Pack lightweight resistance bands.
  2. Follow online tutorials for safe technique.
  3. Use hotel gym equipment for weight training.
  4. Focus on compound exercises like squats and deadlifts.

Pitfalls:

- Skipping resistance training due to time constraints.

- Assuming you need heavy weights to see progress.

- Ignoring form, leading to injury.

RELATED:I Lost 30 Pounds Doing the 12-3-20 Method

Plan Fitness-Friendly Itineraries

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Incorporate sightseeing and activities that require movement.

Why: Keeps you active without needing separate workout sessions. Research reveals that fitness-friendly itineraries may increase physical activity by up to 30%.

What to Do:

  1. Plan hiking or cycling tours for sightseeing.
  2. Join local fitness classes to explore new activities.
  3. Visit cultural landmarks via walking tours.
  4. Opt for beach activities like paddleboarding or yoga.

Pitfalls:

- Scheduling only sedentary activities like museums.

- Skipping guided fitness activities to save money.

- Overbooking multiple strenuous activities.

Practice Mindful Eating

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Be aware of portion sizes and hunger cues while eating.

Why: Prevents overeating and helps balance appreciation of local cuisine. Mindful eating reduces binge eating by 50%.

What to Do:

  1. Share dishes to sample a variety of foods.
  2. Avoid eating out of boredom or habit.
  3. Focus on unprocessed foods that provide lasting energy.
  4. Chew slowly to enjoy flavors and promote fullness.

Pitfalls:

- Eating mindlessly in front of screens.

- Not acknowledging fullness signals.

- Choosing ultra-processed snacks due to stress.

Schedule Rest and Self-Care

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Set aside time for relaxing, stretching, or meditation.

Why: Reduces stress and balances energy levels. Research shows that self-care can reduce stress by up to 40%.

What to Do:

  1. Practice breathing exercises for relaxation.
  2. Stretch before bed to ease tension and improve sleep.
  3. Create a restful environment with earplugs and eye masks.
  4. Dedicate 10 minutes daily to meditation or journaling.

Pitfalls:

- Failing to schedule downtime amid hectic itineraries.

- Ignoring stress, resulting in exhaustion and decision fatigue.

- Skipping relaxation routines due to travel distractions.

Stay Motivated and Accountable

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Maintain motivation by engaging with supportive communities or partners.

Why: Accountability reinforces consistency in meeting fitness goals. Studies reveal social support can increase adherence to fitness routines by up to 40% .

What to Do:

1. Set realistic goals and share them with a travel buddy.

  1. Join online fitness groups for advice and encouragement.
  2. Stay active with travel companions for motivation.
  3. Track and celebrate achievements with non-food rewards.

Pitfalls:

- Pressuring yourself with unrealistic expectations.

- Comparing progress to others, leading to discouragement.

- Losing focus and dropping fitness routines due to distractions.

Conclusion: If You Customize Your Plan, You Are More Likely to Succeed

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Traveling is a time to explore and enjoy, so don't overwhelm yourself with trying to achieve all 15 tips. Instead, select the top habits using the suggested assessment (or another method) that align with your goals while prioritizing enjoyment. Recognize the core objectives that resonate with your lifestyle, and be gentle with yourself if travel demands prevent sticking to all your plans. By focusing on flexibility and intention, you'll remain on the path to fitness and weight loss while making the most of your travel adventures. Remember that the goal is to feel your best and maintain alignment with what matters most to you.

💪🔥Body Booster: Selecting the habits that fit your unique travel style will help you integrate wellness without overburdening yourself, letting you make the most of your adventures while prioritizing health.

More For You

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FACT CHECKED BY Christopher Roback
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.

Losing 15 pounds in two months is challenging but certainly not impossible once you set your mind to it. By adopting certain habits and sticking to them, you can reach your weight loss goals within eight weeks—and hopefully, maintain them. “For a successful — and lasting — weight management plan, you also need to increase your physical activity,” according to the Mayo Clinic. “Combining regular activity and healthy eating will help you get to and maintain a healthy weight.” Read on to find out more.


Log Your Food

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Keeping a food diary has been shown to help with weight loss efforts. “A food diary can be a useful tool in this process,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “It can help you understand your eating habits and patterns and help you identify the foods — good and not-so-good — you eat on a regular basis. Research shows that for people interested in losing weight, keeping a journal can be a very effective tool to help change behavior.”

Calorie Deficit

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Track your calories and make sure you have a deficit to lose weight. “Your weight is a balancing act, but the equation is simple,” says the Mayo Clinic. “If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

RELATED: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Walk Every Day

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Taking a brisk walk of at least 30 minutes a day can help torch fat. “A lot of people have a hard time getting motivated to start exercising,” exercise physiologist Katie Lawton, MEd, tells the Cleveland Clinic. “But walking is simple, right? We do it every day.”

Be Mindful of Alcohol

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Aside from being full of empty calories, alcohol can derail weight loss plans by encouraging overeating. “Across the board, for people who are trying to lose some weight, cutting out empty calories is a good place to start,” Leslie Heinberg, PhD, tells the Cleveland Clinic. “Oftentimes, beverages are a big source of empty calories — whether it’s soda, juice, sweet tea, beer, wine or cocktails. Any of those things add calories, but really without nutrition and without the sense of feeling full.”

RELATED: What to Eat in Restaurant for Fat Loss

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool. “Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” says Johns Hopkins neuroscientist Mark Mattson, PhD. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”

Manage Your Stress

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Stress causes cortisol to spike, which is shown to encourage weight gain through factors such as overeating and poor sleep. “The hormone raises your blood pressure and insulin production, while simultaneously suppressing your immune system. As your insulin levels go up, your blood sugar drops, making you crave fatty, sugary foods,” says the Cleveland Clinic.

RELATED: 7 Ways to Reduce Inflammation in Your Body

Get Plenty of Sleep

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Sleep is crucial for weight loss—aim for at least 7 hours a night. One study shows getting more sleep reduces intake. “Even within just two weeks, we have quantified evidence showing a decrease in caloric intake and a negative energy balance — caloric intake is less than calories burned,” says Esra Tasali, MD, Director of the UChicago Sleep Center at the University of Chicago Medicine. “If healthy sleep habits are maintained over longer duration, this would lead to clinically important weight loss over time. Many people are working hard to find ways to decrease their caloric intake to lose weight — well, just by sleeping more, you may be able to reduce it substantially.”

💪🔥Body Booster: Consistency is key—build good habits and stick to them.

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)

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"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

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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

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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

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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

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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

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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

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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.

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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.

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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

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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

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“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

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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

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“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

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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.

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Nuts

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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

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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

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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

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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.

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Sweet Potatoes

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“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

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“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.