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

Top 8 Proven Habits to Boost Metabolism and Lose Weight You Should Do Every Day

There are easy ways to rev up your fat-burning mechanism.

FACT CHECKED BY Christopher Roback
Joanna_Soh_Official3
FACT CHECKED BY Christopher Roback

Do you want to speed up your metabolism to maximize your weight loss? Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she explains why boosting your metabolism is crucial and reveals eight ways to do it.


Why It’s Important to Boost Your Metabolism

Why is it so important to boost or increase your metabolism? “Simply put, the higher your metabolic rate is, the more calories you burn,” Joanna says. “Hence, the easier it is to lose weight and keep it off. Someone with a sluggish or slower metabolism will gain more fat from eating less food in comparison to a person with a fast, healthy metabolism.”

What Impacts Your Metabolism?

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

So, what affects your metabolism? “Genetics, age, weight, diet, exercise, habits, as well as lifestyle,” she says. “There are certain areas in which we can't control, such as our genes and also age. As we age, we start to lose five to six pounds of muscle every decade, starting in our late twenties. So if you choose to do absolutely nothing about it, that's when you'll start to see the weight pile on as you age.”

Luckily, There Are Things You Can Control

Intermittent fasting with clock, health asian young woman, girl weight loss, eating green fresh vegetable salad on dish, plate with eat healthy of breakfast food in morning, lunch on a table at home.Shutterstock

“There are also areas in which we can control our weight, diet, exercise, routine, and lifestyle. These are the areas we should take control of, and it can speed up our metabolism. So I'm going to share with you eight effective ways to boost your metabolism, burn fat, and lose weight,” she says.

Pump It Up

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

The only way to increase lean muscle mass is to lift weights, says Soh. “For every pound of lean muscle, your body burns an additional 14 calories a day, whereas a pound of fat only burns two to three calories. This small difference can add up over time. Hence, people who are leaner with higher muscle mass burn more calories at rest compared to those with higher body fat.”

Strength Train Two to Three Times Per Week

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

Adding strength training two to three times a week burns significantly more fat than those who only perform cardio exercises, she says. “Resistance training can involve using the machines in the gym or free weights such as dumbbells, barbells, kettlebells, or equipment such as a resistance band or even bodyweight exercises such as pushups and pull-ups.”

Swap Steady Paced Cardio for HIIT

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

She also suggests swapping steady pace cardio for HIIT. “Yes, going for a long jog can be great to burn calories, but it isn't the most efficient or effective way to achieve that lean physique you’re after. High-intensity interval training, more commonly known as HIIT, involves quick and intense bursts of energy. Implementing a consistent HIIT routine requires your body to consume more oxygen, making your mitochondria work harder and burn more energy.

It’s Easy to Incorporate Into Your Routine

She adds that HIIT training can burn a similar amount of calories in half the time compared to low-intensity study-based cardio. “Not only will you be saving time, you'll reap the benefits of a HIIT workout even after the session. So, after your HIIT workout, your body continues to burn calories for up to 36 hours by increasing your metabolic rate. That boost of metabolism will not be possible through a steady paced cardio training.” She recommends inserting 30-second sprints into your cardio routine, followed by one minute of recovery. “Repeat this cycle for 10 times. If you aren’t gasping for air, you aren’t exerting enough effort for it to be considered a hit training.”

Don't Starve Yourself

Sad Woman Looking at the Pizza in Her Plate. Female obsessing over counting calories thinking about eating fast-foodShutterstock

Next, don't starve yourself. “Yes, in order to lose weight, you need a calorie deficit. However, an extreme calorie deficiency, long-term, can wreak havoc on your metabolism. If you are underfeeding your body on a regular basis, your metabolism will adapt to the new lower calorie intake. Your metabolism works more efficiently to try and preserve the remaining calories, hence slowing down your metabolism,” she says.

It Is Not Sustainable

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

While you will lose weight, it will not be sustainable. “Once you are back to your normal ways of eating or increase your food intake, that's when you start piling on the weight again, and it happens really fast. Avoid extreme diets instead, and reduce your calorie intake at a healthy and realistic pace, which can help you lose weight. At the same time, you know that you can sustain this for life,” she says.

Power Up with Protein

Grilled chicken breasts and vegetablesShutterstock

Fourth, power up with protein. “TEP, which is also known as the thermic effect of food, is caused by the extra calories your body uses to digest, absorb, and process the nutrients in your meal. Protein causes the largest rice in TEP as it is harder for your body to break it down. It raises your metabolic grade by 15 to 30% compared to 5 to 10% for cups and zero to 3% for fats. Therefore, consuming plenty of protein can make you burn an extra 100 to 200 calories a day,” she says.

RELATED:I Lost 95 Pounds in Under 7 Months With These 12 Steps

You Will Feel More Full, So You Won’t Overeat

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

Plus, you'll also feel more full and prevent overeating. “Eating large amounts of carbohydrates without any protein will spike your blood sugar levels only to have it crash one or two hours later. This cycle will wreak havoc on your metabolism and leave you fatigued and in a constant state of hunger,” she says. “That doesn't mean you have to consume a very high protein diet. The guideline to simply follow is to check that 20 to 30% of your total daily calories come from protein. And the easiest method I like to follow is to have a serving of protein such as lean meat, fish, nuts, legumes, or yogurt at every meal and snack.”

Sip on Black Coffee

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Next, sip on black coffee. “Studies have shown that the caffeine in coffee can boost metabolism by three to 11%. And this is why: If you were to take a look at fat burners, most of them have caffeine as the number one ingredient.”

Drink a Cup Before Working Out

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

“That doesn't mean that you should be a caffeine addict and just sip on coffee all day long, expecting to lose weight. You still need to put in the effort. Drinking a cup of black coffee before exercising can improve your workout performance, speed up your metabolism, and hence help you burn fat more efficiently. And that's something I personally practice myself. So, one cup of Joe before my training,” she says.

Move More

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

“Exercising has tons of benefits. However, if you have a sedentary life where you are sitting at your desk for eight hours every single day and you only move for an hour in the gym, that's probably not the best way to boost your metabolism throughout the day. The goal here is to move more,” she says. “Sitting too much kills you, and it's even dubbed as the new smoking. Long periods of sitting burn fewer calories and can lead to weight gain and many other health issues.”

RELATED:Top 14 Unusual High-Protein Foods Nutritionists Love

Remind Yourself to Get Up

Worker Stretch Exercise At Stand Desk In OfficeShutterstock

“An effective way to increase your metabolism with very minimal effort is to stand up and move more. Perhaps work from a standing desk or set yourself a reminder to move every hour, get up, get yourself a cup of tea, do some simple stretches, or just walk around your office, make an effort to move more by walking to get lunch, taking public transport or taking the stairs. All these daily incidental movements can help you to burn more calories and even lose weight with very minimal effort,” she says.

Stay Hydrated

Woman's hand opening a bottle with sparkling water with splashes and lot of drops on gray background. Studio photo shooting. Concept of health lifestyleShutterstock

“We all know the importance of water, but did you know that your body needs water to process calories? Hence, if you are even slightly dehydrated, your metabolism may slow down,” she says. “Water helps to fill you up, which means those who drink more water will tend to consume less food. What you really need to avoid are sugary drinks and alcohol as they contain empty calories, but can add up over time and cause weight gain.”

Here Are Some Simple Tips

Young woman jogger resting drinking waterShutterstock

“Some simple tricks to drink more water daily is to drink a glass once you're up in the morning and drink a glass of water before every meal or consume a healthy vegetable soup before your meal and also snack on fresh fruits and vegetables, which naturally contain water,” she says.

Get Enough Rest

rest, sleeping, comfort and people concept - young woman stretching in bed at home bedroomShutterstock

“I can't stress this enough: Get enough rest,” she says. “Lack of sleep can be linked to being overweight. Sleeping is something we don't prioritize in our busy and hectic lifestyle. Not getting enough rest can disrupt your hormones, change the way you process sugar, and decrease the number of calories you burn.”

RELATED:Can Walking a Mile a Day Help With Weight Loss? Here's What Experts Say

Here Is Why Lack of Sleep Leads to Weight Gain

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

“Sleep affects the levels of two hormones, leptin, and ghrelin, which control the feelings of fullness and hunger. Leptin sends a signal to your brain that you have had enough to eat without enough sleep. Your brain reduces leptin and raises ghrelin, which is an appetite stimulant. Hence, when you lack sleep, you'll also notice that you eat and create more,” she explains.

Remember, You Got This!

Her final words? “You are in control of your body's metabolic rate. Don't blame it on your genetics or age. Making small lifestyle changes on a daily basis can boost your metabolism, and you will only thank yourself for it. A high metabolism can help with weight loss, maintaining a healthy weight for life, and more importantly, it gives you more energy to do the things you enjoy and truly live life,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want to speed up your metabolism to maximize your weight loss? Joanna Soh is a certified Personal Trainer (ACE), Nutrition Coach, and Women’s Fitness Specialist (NASM) who has been in the fitness industry for over ten years. In one of her viral videos, she explains why boosting your metabolism is crucial and reveals eight ways to do it.


Why It’s Important to Boost Your Metabolism

Why is it so important to boost or increase your metabolism? “Simply put, the higher your metabolic rate is, the more calories you burn,” Joanna says. “Hence, the easier it is to lose weight and keep it off. Someone with a sluggish or slower metabolism will gain more fat from eating less food in comparison to a person with a fast, healthy metabolism.”

What Impacts Your Metabolism?

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

So, what affects your metabolism? “Genetics, age, weight, diet, exercise, habits, as well as lifestyle,” she says. “There are certain areas in which we can't control, such as our genes and also age. As we age, we start to lose five to six pounds of muscle every decade, starting in our late twenties. So if you choose to do absolutely nothing about it, that's when you'll start to see the weight pile on as you age.”

Luckily, There Are Things You Can Control

Intermittent fasting with clock, health asian young woman, girl weight loss, eating green fresh vegetable salad on dish, plate with eat healthy of breakfast food in morning, lunch on a table at home.Shutterstock

“There are also areas in which we can control our weight, diet, exercise, routine, and lifestyle. These are the areas we should take control of, and it can speed up our metabolism. So I'm going to share with you eight effective ways to boost your metabolism, burn fat, and lose weight,” she says.

Pump It Up

Young sports woman is working out in gym. Doing the bench press during training.Shutterstock

The only way to increase lean muscle mass is to lift weights, says Soh. “For every pound of lean muscle, your body burns an additional 14 calories a day, whereas a pound of fat only burns two to three calories. This small difference can add up over time. Hence, people who are leaner with higher muscle mass burn more calories at rest compared to those with higher body fat.”

Strength Train Two to Three Times Per Week

Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.Shutterstock

Adding strength training two to three times a week burns significantly more fat than those who only perform cardio exercises, she says. “Resistance training can involve using the machines in the gym or free weights such as dumbbells, barbells, kettlebells, or equipment such as a resistance band or even bodyweight exercises such as pushups and pull-ups.”

Swap Steady Paced Cardio for HIIT

Confident young sportswoman outdoors at the seaside, doing squatsShutterstock

She also suggests swapping steady pace cardio for HIIT. “Yes, going for a long jog can be great to burn calories, but it isn't the most efficient or effective way to achieve that lean physique you’re after. High-intensity interval training, more commonly known as HIIT, involves quick and intense bursts of energy. Implementing a consistent HIIT routine requires your body to consume more oxygen, making your mitochondria work harder and burn more energy.

It’s Easy to Incorporate Into Your Routine

She adds that HIIT training can burn a similar amount of calories in half the time compared to low-intensity study-based cardio. “Not only will you be saving time, you'll reap the benefits of a HIIT workout even after the session. So, after your HIIT workout, your body continues to burn calories for up to 36 hours by increasing your metabolic rate. That boost of metabolism will not be possible through a steady paced cardio training.” She recommends inserting 30-second sprints into your cardio routine, followed by one minute of recovery. “Repeat this cycle for 10 times. If you aren’t gasping for air, you aren’t exerting enough effort for it to be considered a hit training.”

Don't Starve Yourself

Sad Woman Looking at the Pizza in Her Plate. Female obsessing over counting calories thinking about eating fast-foodShutterstock

Next, don't starve yourself. “Yes, in order to lose weight, you need a calorie deficit. However, an extreme calorie deficiency, long-term, can wreak havoc on your metabolism. If you are underfeeding your body on a regular basis, your metabolism will adapt to the new lower calorie intake. Your metabolism works more efficiently to try and preserve the remaining calories, hence slowing down your metabolism,” she says.

It Is Not Sustainable

Female standing on the weight scale in the white bathroom floor with green curtain in backgroundShutterstock

While you will lose weight, it will not be sustainable. “Once you are back to your normal ways of eating or increase your food intake, that's when you start piling on the weight again, and it happens really fast. Avoid extreme diets instead, and reduce your calorie intake at a healthy and realistic pace, which can help you lose weight. At the same time, you know that you can sustain this for life,” she says.

Power Up with Protein

Grilled chicken breasts and vegetablesShutterstock

Fourth, power up with protein. “TEP, which is also known as the thermic effect of food, is caused by the extra calories your body uses to digest, absorb, and process the nutrients in your meal. Protein causes the largest rice in TEP as it is harder for your body to break it down. It raises your metabolic grade by 15 to 30% compared to 5 to 10% for cups and zero to 3% for fats. Therefore, consuming plenty of protein can make you burn an extra 100 to 200 calories a day,” she says.

RELATED:I Lost 95 Pounds in Under 7 Months With These 12 Steps

You Will Feel More Full, So You Won’t Overeat

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

Plus, you'll also feel more full and prevent overeating. “Eating large amounts of carbohydrates without any protein will spike your blood sugar levels only to have it crash one or two hours later. This cycle will wreak havoc on your metabolism and leave you fatigued and in a constant state of hunger,” she says. “That doesn't mean you have to consume a very high protein diet. The guideline to simply follow is to check that 20 to 30% of your total daily calories come from protein. And the easiest method I like to follow is to have a serving of protein such as lean meat, fish, nuts, legumes, or yogurt at every meal and snack.”

Sip on Black Coffee

Woman is drinking coffee , morning routine. Tiny house. First property. Small apartment interior design. Minimalism. Moving in. Living alone. Charming trailer house with the morning sunShutterstock

Next, sip on black coffee. “Studies have shown that the caffeine in coffee can boost metabolism by three to 11%. And this is why: If you were to take a look at fat burners, most of them have caffeine as the number one ingredient.”

Drink a Cup Before Working Out

Woman hand holding coffee cup on table against city view in vintage cafeShutterstock

“That doesn't mean that you should be a caffeine addict and just sip on coffee all day long, expecting to lose weight. You still need to put in the effort. Drinking a cup of black coffee before exercising can improve your workout performance, speed up your metabolism, and hence help you burn fat more efficiently. And that's something I personally practice myself. So, one cup of Joe before my training,” she says.

Move More

outdoor sports, workout and wellness concept. asian young strong, confident woman in sportive clothes in green park.Shutterstock

“Exercising has tons of benefits. However, if you have a sedentary life where you are sitting at your desk for eight hours every single day and you only move for an hour in the gym, that's probably not the best way to boost your metabolism throughout the day. The goal here is to move more,” she says. “Sitting too much kills you, and it's even dubbed as the new smoking. Long periods of sitting burn fewer calories and can lead to weight gain and many other health issues.”

RELATED:Top 14 Unusual High-Protein Foods Nutritionists Love

Remind Yourself to Get Up

Worker Stretch Exercise At Stand Desk In OfficeShutterstock

“An effective way to increase your metabolism with very minimal effort is to stand up and move more. Perhaps work from a standing desk or set yourself a reminder to move every hour, get up, get yourself a cup of tea, do some simple stretches, or just walk around your office, make an effort to move more by walking to get lunch, taking public transport or taking the stairs. All these daily incidental movements can help you to burn more calories and even lose weight with very minimal effort,” she says.

Stay Hydrated

Woman's hand opening a bottle with sparkling water with splashes and lot of drops on gray background. Studio photo shooting. Concept of health lifestyleShutterstock

“We all know the importance of water, but did you know that your body needs water to process calories? Hence, if you are even slightly dehydrated, your metabolism may slow down,” she says. “Water helps to fill you up, which means those who drink more water will tend to consume less food. What you really need to avoid are sugary drinks and alcohol as they contain empty calories, but can add up over time and cause weight gain.”

Here Are Some Simple Tips

Young woman jogger resting drinking waterShutterstock

“Some simple tricks to drink more water daily is to drink a glass once you're up in the morning and drink a glass of water before every meal or consume a healthy vegetable soup before your meal and also snack on fresh fruits and vegetables, which naturally contain water,” she says.

Get Enough Rest

rest, sleeping, comfort and people concept - young woman stretching in bed at home bedroomShutterstock

“I can't stress this enough: Get enough rest,” she says. “Lack of sleep can be linked to being overweight. Sleeping is something we don't prioritize in our busy and hectic lifestyle. Not getting enough rest can disrupt your hormones, change the way you process sugar, and decrease the number of calories you burn.”

RELATED:Can Walking a Mile a Day Help With Weight Loss? Here's What Experts Say

Here Is Why Lack of Sleep Leads to Weight Gain

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

“Sleep affects the levels of two hormones, leptin, and ghrelin, which control the feelings of fullness and hunger. Leptin sends a signal to your brain that you have had enough to eat without enough sleep. Your brain reduces leptin and raises ghrelin, which is an appetite stimulant. Hence, when you lack sleep, you'll also notice that you eat and create more,” she explains.

Remember, You Got This!

Her final words? “You are in control of your body's metabolic rate. Don't blame it on your genetics or age. Making small lifestyle changes on a daily basis can boost your metabolism, and you will only thank yourself for it. A high metabolism can help with weight loss, maintaining a healthy weight for life, and more importantly, it gives you more energy to do the things you enjoy and truly live life,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Do you want to look like a different person by spring? Now is the time to make changes to your approach to health and fitness, says one expert. Allie Janszen, RN, is a hormone health and fat loss coach who lost 80 pounds naturally and helps other people do the same. In a recent post she details exactly what you should do in order to achieve a major glow up by spring. “For the next 4 months…become addicted to these 5 habits, and you’ll become unrecognizable by May,” she writes across the video. “5 health habits that can help you become unrecognizable in just 4 months,” she writes in the Instagram post.


Balance Blood Sugar

The first thing you need to learn how to do is “balance blood sugar like a pro,” she writes in her post. “Stable blood sugar reduces insulin spikes, promotes fat loss, and improves energy levels.” Do this by starting every meal with protein and healthy fats, avoiding “naked carbs,” she says, explaining that you should “always pair them with a protein source.” Her last tip is to add 1 tbsp apple cider vinegar to 8oz water before meals “to help stabilize post-meal glucose spikes.”

RELATED: She Lost 15 Pounds in Her 40s After Fixing These 3 Mistakes

Optimize Sleep

Next, “optimize your sleep for hormone reset,” she continues. “Quality sleep supports cortisol balance, reduces cravings, and aids in muscle repair and fat loss.” Here is how to do it: “Go to bed and wake up at the same time daily to regulate your circadian rhythm,” “limit blue light exposure an hour before bed,” and “create a calming bedtime routine with magnesium glycinate &/or herbal teas.”

Eat Hormone Boosting Foods

Next, improve your diet with hormone-boosting foods. “The right nutrients nourish your body, reduce inflammation, and optimize estrogen, progesterone, and cortisol levels,” she writes. How to do it? “Focus on anti-inflammatory foods like salmon, leafy greens, berries, and olive oil,” “incorporate cruciferous vegetables (e.g., broccoli, kale) to support estrogen detoxification,” and “prioritize protein intake of at least 100g/day to support lean muscle and satiety.”

RELATED: 52-Year-Old Trainer Reveals Her Secret Moves for Perfect Abs

Manage Stress

Her fourth strategy is to “manage stress with intentional practices,” she reveals. “Chronic stress dysregulates cortisol, leading to weight gain, fatigue & hormonal imbalances.” How to do it? “Add daily breathwork (4-7-8 breathing) or vagal toning exercises like humming or gargling,” “incorporate lymphatic drainage techniques such as dry brushing or rebounding,” and “take short breaks throughout the day to reset cortisol levels.”

Move Your Body Daily

Lastly, she recommends moving your body daily. “Regular movement supports healthy hormone levels, builds lean muscle, and improves metabolic health.” She suggests doing at least 30 minutes of movement every day, prioritizing weight training 3 to 4 times per week to build lean muscle and boost metabolism, and including low-intensity movement (e.g., walking, stretching) on recovery days. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Abram Anderson
Abram Anderson/Instagram
Evidence-Based

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

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

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

Do you want to burn fat without counting calories or spending hours at the gym? Abram Anderson is a weight loss coach who regularly shares tips on how to burn fat fast. In a few new video post, he reveals simple hacks for burning fat that take very little effort. “Do you want to lose weight faster than what you're currently doing? But you do not want to count calories, you do not want to take supplements, and you don't want to have to use willpower?” he says, going on to reveal them.


Focus on Speeding Up Your Metabolism

To burn fat fast, you need to rev up your fat-burning system. “One of the tips that I give,” he says in the post, “is to try to speed up your metabolism. There's a few different ways to speed up your metabolism extremely easily.”

RELATED: 5 High-Protein Breakfasts Hollywood Trainer Magnus Lygdback Swears By

Do 30 Seconds of an Activity Right Before You Eat

The first suggestion he has? “You can do 30 seconds of an activity right before you eat. You'll be able to increase your insulin sensitivity right before you eat. You'll be able to eat the same number of calories and store less as fat that way, plus you have a higher metabolism,” he says.

Or, Add Spices to Your Food

“Or you can try to eat spicier food,” he says. “If you were just to add spices to your food, you can literally eat the same number of calories once again and actually burn more of them without having them stored as body fat,” he claims.

Two Tablespoons of Fermented Food Per Meal Helps Melt Body Fat

In another video, he reveals something you should add to every meal to melt body fat. “According to scientific research, two tablespoons of a fermented food with meals” is all you need “if you want to improve your microbiome and melt body fat drastically,” he says.

RELATED: Weight Loss Coach Lost 40 Pounds and Kept It Off for 14 Years With These 5 Changes

Kimchi Is the Best One to Eat

Korean,Traditional,Kimchi,On,A,Dark,Background.Shutterstock

“It's not just any fermented food. According to our data, it seems that kimchi seems to far outweigh the benefits for weight loss and microbiome health compared to anything else,” he continues. “So the yogurt just doesn't cut it. But if you could have kimchi in your diet, it can do absolute wonders.”

Disruption of Blood Sugar Leads to Overeating

“If you want to learn how to stop overeating so you can melt body fat easier, this is the advice that we give to our clients inside of our health and life coaching program. And it's helped them melt 20, 50, a hundred plus pounds of body fat without counting calories,” he continues. “This advice might work for you, too. By far, the biggest thing that is leading to overeating is a disruption in your blood sugar levels.”

Here Is the Secret to Prevent Binge Eating

Healthy,Food.,Selection,Of,Good,Carbohydrate,Sources,,High,Fiber,RichShutterstock

“What happens is you eat something that's high in carbohydrates and easy to digest, and you get a blood sugar spike. When you have a blood sugar spike, even if you're staying in normal ranges, your body will release insulin, which will cause a blood sugar spike down. That spike down causes you to feel uncontrollably hungry, where you feel like you can eat everything in sight,” he says. “The solution to this is to add in complex carbohydrates, water, and a food from nature inside of that meal, and that's how you prevent binge eating.”

And, Walking Is the Most Effective Workout for Losing Body Fat

“Walking has proven to be the most effective exercise for losing body fat, at least for my clients,” adding that “it doesn't actually require a whole lot of effort in order to see phenomenal results with it.” However, when you walk matters. “If you choose when you do your walk, you can actually maximize your results. So if you were to actually walk first thing in the morning or walk immediately after a workout for whatever reason, that seems to increase the amount of body fat you lose. And my theory is twofold,” he says.

Walking in the Morning Can Help Curb Cortisol Levels When They Are the Highest

“One, when you walk in the morning, you get sunshine, and your cortisol levels are the highest. You can actually curb that and better metabolize stress hormones because cortisol has been shown to be both anabolic to fat and catabolic muscle. So you can curb that if you walk in the morning,” he says.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Walking Post Workout Can Utilize the Afterburn Effect

Young,Woman,Wearing,Sportswear,Is,Walking,On,A,Treadmill,AtShutterstock

The other best time to walk? “Two, if you were to walk after a workout, you actually utilize something called the afterburn effect,” he says. This is “where you burn additional calories even after your workout, and it's like extending it.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Shot of fintess woman eating a healthy poke bowl while looking at camera in the kitchen at home.
Shutterstock
Evidence-Based

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

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

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

Losing belly fat is a top goal for many, but keeping it off is often the real challenge. Thankfully, recent research has pinpointed effective methods that can help you shed belly fat quickly and, even better, keep it from coming back. These science-backed strategies focus on boosting metabolism, managing stress, and improving muscle tone—all of which contribute to lasting belly fat loss. Incorporating these methods into your routine can accelerate fat burning and lead to a leaner, more defined midsection that lasts. Here’s what researchers say is the fastest way to melt belly fat and keep it off for good.


Prioritize High-Intensity Interval Training (HIIT)

Crunches, High Intensity Interval Training or HIITShutterstock

Burns Fat in Less Time

HIIT workouts are known for their efficiency in burning fat, especially around the belly. By alternating between short bursts of intense activity and brief rest periods, HIIT increases calorie burn both during and after your workout. Studies show that HIIT is one of the most effective exercises for targeting belly fat, making it ideal for those looking to shed weight fast.

Eat Protein at Every Meal to Boost Metabolism

food, people and leisure concept - close up of happy smiling woman eating meat for lunch at restaurantShutterstock

Supports Fat-Burning and Muscle Preservation

Protein-rich foods help increase the thermic effect of food, meaning your body burns more calories during digestion. Eating protein at every meal also helps maintain muscle mass, which is essential for a higher metabolism. This increase in metabolic rate aids in keeping belly fat off, even when you’re not working out.

Incorporate Strength Training for Lasting Fat Loss

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Build Muscle to Burn More Calories

Strength training, like lifting weights or resistance exercises, builds muscle, which naturally burns more calories at rest. This long-term increase in calorie burn is key to keeping belly fat off. Adding strength training to your weekly routine not only sculpts your body but also ensures that any lost fat stays gone.

Reduce Refined Carbs to Prevent Fat Storage

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Control Blood Sugar and Insulin Spikes

Refined carbs, such as white bread and sugary snacks, can cause blood sugar spikes that lead to insulin release—a hormone that promotes fat storage, particularly in the belly area. Opting for whole grains instead helps keep blood sugar stable, which is essential for both losing belly fat and keeping it off.

RELATED:Fitness Expert Reveals What Really Happened When He Tried the Celebrity Weight Loss Shot

Practice Mindful Eating to Avoid Overeating

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Stay Aware of Hunger and Fullness Cues

Mindful eating involves paying attention to your hunger and fullness cues, which can prevent overeating and help manage calorie intake. Research shows that people who practice mindful eating are more likely to maintain weight loss, as it helps them avoid unnecessary snacking and portion control issues that contribute to belly fat.

Get 7–8 Hours of Quality Sleep Each Night

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Improves Fat-Burning Hormones

Sleep is essential for regulating the hormones that control hunger and fat storage, like leptin and cortisol. Studies show that a lack of sleep can lead to increased cravings and belly fat storage. Prioritizing sleep supports hormone balance, making it easier to lose and maintain a flat stomach.

Drink Green Tea Daily to Boost Metabolism

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Catechins in Green Tea Enhance Fat Burning

Green tea contains antioxidants called catechins that stimulate fat burning, especially in the belly area. Drinking green tea regularly can increase your metabolic rate, helping you burn more calories and specifically target stubborn fat stores. A cup or two a day is a simple habit that can lead to lasting results.

RELATED:Fat Loss Coach Reveals 3 Hidden Signs Your Body is Storing Fat

Manage Stress Levels to Reduce Cortisol

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Lower Cortisol to Prevent Belly Fat Accumulation

Chronic stress leads to elevated cortisol levels, which are associated with increased belly fat. Practicing stress management techniques, such as deep breathing, meditation, or even daily walks, can help lower cortisol and prevent stress-related weight gain in the midsection. Following these research-backed methods can help you achieve a leaner waistline and prevent the return of belly fat. Each of these strategies is designed to maximize fat burning and support metabolic health, making it easier to maintain a healthy weight and toned midsection over time. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

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

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

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

Do you want to pick up healthy habits to help you lose weight faster? According to one expert, you need to incorporate some of her simple tricks into your morning routine. Healthy Emmie is a plant-based nutritionist and social media influencer specializing in vegan weight loss. In a new social media post, she offers some tips. “I am sharing with you the five things I do every morning for fast metabolism, and now you can do them too,” she says.


Habit 1: She Starts the Day with a Cinnamon and Ginger Drink

“As of recently, I've been starting my day every day with a warm cinnamon and ginger drink. So why cinnamon and ginger? Well, we know that at this point, my blood type is cinnamon because of how much I consume it. But cinnamon contains cinnamaldehyde. Cinnamaldehyde helps increase thermogenesis. What is thermogenesis? It's the fancy term for our body. Taking energy calories and converting them into heat. AKA, it is boosting your body's calorie burn,” she says in the post.

There Are Lots of Benefits

“Ginger, on the other hand, is known to improve digestion and to stimulate fat breakdown. Now let me tell you the specific drink that I have been drinking every morning that I am obsessed with,” she says. “Not only does the ginger within the drink help support healthy immune function and circulation, but ginger contains a bioactive compound called gingery, and ginger all help reduce oxidative stress and inflammation.”

Why It’s Important to Boost Metabolism

She goes on to discuss the idea of boosting metabolism. “Metabolism is the umbrella term for all of the processes that keep our body alive. You may have heard the term BMR (basal metabolic rate). This is how many calories our body burns at rest. So, how much energy does it take just for us to sustain life? It would be like if you were in a coma. How many calories is your body burning in order to keep you alive? That is your basal metabolic rate. That is the baseline of your metabolism. So the question becomes, how do we fix that? Well, there are certain aspects of our metabolism that are completely out of our control, like our sex or our age, but there are things that we can do to help support inefficient metabolism,” she says.

Habit 2: Stretching

“The next morning habit that I do is stretching. In 2013, there was a study published in the Journal of Strength and Conditioning Research and it found that dynamic stretching, especially when done in the morning, can enhance your metabolic rate for several hours after the activity because it increases oxygen consumption and improves circulation,” she says.

“When you wake up and begin stretching, you are increasing circulation, increasing blood flow to the muscles, and that increased blood flow is going to deliver more oxygen to the tissues, which is an increase in a metabolic process. When your muscles are warmed and stretched, they are going to utilize energy more efficiently, which means when you engage in your movement soon after, your muscles are primed and ready to go, and your metabolism is too.”

RELATED: Woman Loses 80 Pounds After Changing This Morning Dunkin' Habit

Habit 3: Meditation

“The next thing I do every morning, and actually this is the first thing that I do in my day, is meditation. It's the very first thing that I do. After brushing my teeth, I take out my retainers, I brush my teeth, and then I meditate,” she says. “This is the first thing that I do every single day, and it actually helps improve and support a healthy, fast metabolism.”

Research Finds Meditation Speeds Up Metabolism

“Study after study shows that meditation helps lower your cortisol. Cortisol is a hormone that is linked to fat storage, specifically fat storage in the abdominal area. So if we are engaging in activities that are going to help lower our cortisol, we're going to encourage our body to store and utilize fat more effectively. When our cortisol is high, the body is more likely to store fat in the stomach region. So engage in that daily meditation.”

RELATED: You Lose 5% of Your Muscles Every Decade After 30 Unless You Do These 4 Things

Habit 4: Strength Training

“The next habit is strength training. Once again, I just follow the strength training that's in Slim. I follow my workout plan there, but it is one of the most impactful habits that you can engage in to support a healthy metabolism. Why? Because the more muscle mass you have on your body, the faster your metabolism is,” she says.

Research Finds That Strength Training Is Effective

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Habit 5: Eat in the Morning

“The last habit is a controversial one, but it does highlight one of my favorite parts of the entire day, which is my morning meal. I love my morning meal with my tea birds chirping,” she says.

“Listen to your hunger. I don't encourage eating if you're not truly hungry and forcing yourself to eat. However, if you find that you're not hungry until the afternoon and then you're engaging and overeating, or you're struggling with your weight, these two things are linked together. If you are not eating all day long and then you start eating in the afternoon and then you can't stop, it's because the state that you've put your body into all morning is a state of famine. Your body thinks that there's a famine. And so then when you actually eat, it signals to the body, oh my goodness, we're in a time of feast. The famine is over. Let's eat, let's eat, let's eat because I wasn't getting anything in earlier in the day,” Emmie says.

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Research Supports Eating Early in the Day

“Studies show that eating in the morning is going to lessen the chances of you overeating later in the day. And that's my big thing here. It's not that eating first thing in and of itself boosts your metabolism. It's that if you're eating more regularly, you are less likely to be overeating and telling your body that food is a scarce resource that it has to hold onto. Again, please don't force yourself to eat and force something down because then you're overeating if you're forcing yourself to eat. That is overeating. But let's try to change your eating schedule so that you are eating more regularly throughout the day,” she says. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

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

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

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

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

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

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

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

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

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

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

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

1. Lean Proteins

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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

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

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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

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

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

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

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

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

5. Eggs

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

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

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

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

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

6. Legumes

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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

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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

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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.

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

The Lost Resting Position

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

Why We Struggle With Squatting

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

Benefits Beyond Flexibility

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

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

Making the Squat Accessible

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

Laura's Personal Journey

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

The "Use It or Lose It" Principle

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

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

Beyond Static Holding

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

Making It Part of Daily Life

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

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

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

A Test of Mental Resilience

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

Start Where You Are

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

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

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

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

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

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

Almond Milk

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

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

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

Avocado

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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

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

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

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

Coconut

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

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

Cucumber

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

Green Tea

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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.

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

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

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

Olive Oil

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

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

Pumpkin

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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

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

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

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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.