Skip to content
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@celebwell.com.

9 Nail-Strengthening Habits for Thicker, Longer Nails

These habits help promote nail health.

FACT CHECKED BY Christopher Roback
Beauty,Girl,Face,With,Colorful,Nail,Polish.,Colourful,Studio,Shot
Shutterstock
FACT CHECKED BY Christopher Roback

Thin, soft, brittle nails, aka Onychoschizia, can be frustrating and even painful. Luckily, there are ways to treat the condition. “When it comes to strengthening your nails, incorporating certain habits into your routine can promote stronger, thicker nails and encourage healthy nail growth over time,” explains Dr. Alexandra Bowles, DO, Board-Certified Dermatologist at MONA Dermatology. Here are key nail-strengthening habits for thicker, longer nails.


Maintain a Balanced Diet

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

“For one, it's important to maintain a balanced diet that includes essential nutrients such as protein, biotin, vitamins (particularly vitamin C and vitamin E), and minerals like iron and zinc, which are important for nail health,” explains Dr. Bowles.

Hydrate

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

Dr. Bowles also recommends staying hydrated, “by drinking plenty of water to keep your nails hydrated and prevent them from becoming brittle,” she says.

Wear Gloves

A young woman in yellow gloves washes dishes with a sponge in the sink. House professional cleaning service.Shutterstock

She also recommends protecting your nails by wearing gloves when doing household chores or working with harsh chemicals to prevent damage and breakage to your nails.

Avoid Acetone

Nail polish remover, beauty salon, manicure.Treatment hand and nail care, the woman to a beautician for a manicure.Shutterstock

Also, choose nail polish remover carefully. “Avoid harsh chemicals by limiting exposure to nail polish removers containing acetone, as it can dry out and weaken your nails,” suggests Dr. Bowles. “Opt for acetone-free formulas instead.”

RELATED: The Simple Walking Routine That Helped Me Lose 40 Pounds

Moisturize with Hand Cream

young woman uses body care creamShutterstock

“Moisturize regularly by applying a moisturizing hand cream or nail oil to your nails and cuticles daily to keep them hydrated and prevent them from becoming dry and brittle,” she adds.

File Nails Carefully

Closeup photo of young womans hand makes herself a manicure, files her nails with a nail file. Personal hygieneShutterstock

When filing your nails Dr. Bowles recommends using a gentle nail file to shape your nails, avoiding harsh filing motions that can cause damage and weaken the nails.

Take a Break From Nail Polish

Bottles of nail polish on a colorful wooden tableShutterstock

Limit Nail Polish use by giving your nails a break from nail polish occasionally to allow them to breathe and recover, Dr. Bowles recommends. “When using nail polish, opt for formulas that are free of harsh chemicals like formaldehyde, toluene, and dibutyl phthalate (DBP),” she adds.

Be Gentle with Them

Manicure and Hands Spa. Beautiful Woman hand closeup. Manicured nails and Soft hands skin wide banner. Beauty treatment. Beautiful woman's nails with beautiful baby boomer manicure copy space forShutterstock

Be gentle with your nails by avoiding using them as tools for tasks like opening packages or scratching surfaces, as this can cause them to break or become damaged, Dr. Bowles maintains.

RELATED: 15 Superfoods to Rev Up Your Weight Loss

Protect Them From Trauma

nervous young woman biting her nails on gray backgroundShutterstock

Last but not least, “protect your nails from trauma by being mindful of activities that can cause trauma to your nails, such as biting or picking at them or wearing acrylic tips, which can weaken and damage the nail structure,” she says.

💪🔥Body Booster: Be very careful of any chemicals that come into contact with your nails if they are dry and brittle.

More For You

Beauty,Girl,Face,With,Colorful,Nail,Polish.,Colourful,Studio,Shot
Shutterstock
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.

Thin, soft, brittle nails, aka Onychoschizia, can be frustrating and even painful. Luckily, there are ways to treat the condition. “When it comes to strengthening your nails, incorporating certain habits into your routine can promote stronger, thicker nails and encourage healthy nail growth over time,” explains Dr. Alexandra Bowles, DO, Board-Certified Dermatologist at MONA Dermatology. Here are key nail-strengthening habits for thicker, longer nails.


Maintain a Balanced Diet

Hands holding salmon and buckwheat dish with green beans, broad beans, and tomato slices. Nutritious dish with vegetables and fish from above. Healthy balanced dietShutterstock

“For one, it's important to maintain a balanced diet that includes essential nutrients such as protein, biotin, vitamins (particularly vitamin C and vitamin E), and minerals like iron and zinc, which are important for nail health,” explains Dr. Bowles.

Hydrate

Beautiful,Fitness,Athlete,Woman,Drinking,Water,After,Work,Out,ExercisingShutterstock

Dr. Bowles also recommends staying hydrated, “by drinking plenty of water to keep your nails hydrated and prevent them from becoming brittle,” she says.

Wear Gloves

A young woman in yellow gloves washes dishes with a sponge in the sink. House professional cleaning service.Shutterstock

She also recommends protecting your nails by wearing gloves when doing household chores or working with harsh chemicals to prevent damage and breakage to your nails.

Avoid Acetone

Nail polish remover, beauty salon, manicure.Treatment hand and nail care, the woman to a beautician for a manicure.Shutterstock

Also, choose nail polish remover carefully. “Avoid harsh chemicals by limiting exposure to nail polish removers containing acetone, as it can dry out and weaken your nails,” suggests Dr. Bowles. “Opt for acetone-free formulas instead.”

RELATED: The Simple Walking Routine That Helped Me Lose 40 Pounds

Moisturize with Hand Cream

young woman uses body care creamShutterstock

“Moisturize regularly by applying a moisturizing hand cream or nail oil to your nails and cuticles daily to keep them hydrated and prevent them from becoming dry and brittle,” she adds.

File Nails Carefully

Closeup photo of young womans hand makes herself a manicure, files her nails with a nail file. Personal hygieneShutterstock

When filing your nails Dr. Bowles recommends using a gentle nail file to shape your nails, avoiding harsh filing motions that can cause damage and weaken the nails.

Take a Break From Nail Polish

Bottles of nail polish on a colorful wooden tableShutterstock

Limit Nail Polish use by giving your nails a break from nail polish occasionally to allow them to breathe and recover, Dr. Bowles recommends. “When using nail polish, opt for formulas that are free of harsh chemicals like formaldehyde, toluene, and dibutyl phthalate (DBP),” she adds.

Be Gentle with Them

Manicure and Hands Spa. Beautiful Woman hand closeup. Manicured nails and Soft hands skin wide banner. Beauty treatment. Beautiful woman's nails with beautiful baby boomer manicure copy space forShutterstock

Be gentle with your nails by avoiding using them as tools for tasks like opening packages or scratching surfaces, as this can cause them to break or become damaged, Dr. Bowles maintains.

RELATED: 15 Superfoods to Rev Up Your Weight Loss

Protect Them From Trauma

nervous young woman biting her nails on gray backgroundShutterstock

Last but not least, “protect your nails from trauma by being mindful of activities that can cause trauma to your nails, such as biting or picking at them or wearing acrylic tips, which can weaken and damage the nail structure,” she says.

💪🔥Body Booster: Be very careful of any chemicals that come into contact with your nails if they are dry and brittle.

Portrait of a cheerful young girl in bright casual clothes smiling at the camera with beautiful smile. Colorful background
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Looking younger doesn’t come from a magical potion, but that’s the good news: The power is actually within you. With a few simple tweaks to your daily routine, you can manage to be the person everyone says looks great for their age. To find out exactly what to do, we reached out to Dr. Angela J. Lamb, the Director of the Westside Mount Sinai Dermatology Faculty Practice and an Associate Professor of Dermatology. She shared with us her most essential advice for looking 10 years younger, and you can read them right here.


1. Don’t Rub Your Eyes

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

Think of where people age the fastest—the neck. The forehead. And the eyes—yes, the skin under and around the eyes can be the most tender and fragile. Remember this next time you get annoyed with someone and rub your eyes at the end of the long day. It can cause the tiny blood vessels to break, and result in puffiness or even crow’s feet before you should have them.

2. Invest in This Serum

Facial Skincare. Attractive Female Applying Serum On Face Moisturizing And Caring For Skin Standing Near Mirror In Modern Bathroom Indoors. Beauty Routine. Skin Care Concept. Selective FocusShutterstock

“Invest in a good serum,” says Dr. Lamb. “Serums are your power product with active ingredients. They are critical!!! Think vitamin C, A, E—topically.” These can be expensive—$17 a bottle and up—but the doctor says they are worth it.

RELATED:9 Everyday Habits That Age You Faster, According to Science

3. Drink This Much Every Day

Eight glasses of water a dayShutterstock

Increasing the water content in your skin can prevent it from looking flaky, dull and grey. Drinking eight glasses of water daily is recommended by many dermatologists, and you can also check topical products for the following hydrating ingredients: Urea, Glycerin, Ceramides, and Hyaluronic Acid. If your room is extra dry, consider using a humidifier and also avoid hot showers for too long—ironically, they can dehydrate you.

4. Rinse Off Your Conditioner With Cold Water

Attractive Mixed Asian Female side view enjoying showerShutterstock

Just as hot water can dry you out, a little cold water can keep you looking hydrated—and in fact, it can lock in your hair conditioner, resulting in shinier, more youthful-looking hair. As an added bonus, cold showers stimulate the vagus nerve, which regulates your stress level.

5. Apply This Every 90 Minutes

Woman using sunscreen cream. Beautiful girl with sun protection creamShutterstock

“Wear sunscreen: It is the best way to help keep your skin looking young and healthy,” says Dr. Lamb. “Reapply every 90 minutes when out.” In fact, one study showed that if you wear a broad-spectrum sunscreen daily, you’ll have 24% less skin aging than someone who uses it only once in a while.

6. Get Enough Sleep

Young female sleeping peacefully in her bedroom at night. Relaxing at nighttime. Copy spaceShutterstock

“Stress hormones and lack of sleep truly break down collagen and accelerate aging,” says Dr. Lamb. Not to mention, as you age, a lack of sleep can lead to memory problems, irritability, depression or even more falls and accidents. That late-night TV (or booze) binge may feel good at the time, but it will age you, and sour your health, so consider the risks every time. The choice is yours.

And if you enjoyed this article, don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

7. Smile and Laugh Often

two girlfriends in T-shirts lying down on grass laughing having good timeShutterstock

“Similar to above, just smiling, good relationships and pure joy help make you look younger. It has been proven,” says Dr. Lamb. There’s a biological reason for this: Laughter increases your blood vessel function, and relieves stress, two key indicates that can lead to a more youthful appearance.

8. Wear This When Outside All Day

Beach Woman in Sun Hat on VacationShutterstock

“Wear a hat while hiking/outside all day. Sunscreen is important, but protection from the sun is just as important,” says Dr. Lamb. A proactive approach like this can cost pennies but save you money and pain later, as too much sun can also of course possibly lead to skin cancer.

9. If You’re Going to Do Botox, Here’s When It’s Most Effective

Photo of beautiful woman getting mesotherapy treatment in face by specialist in gloves in beauty salonShutterstock

“So a little Botox at the first sign of wrinkles,” is OK, says Dr. Lamb, and actually it’s preferable that you do it then, if you’re going to do it at all. The FDA-approved neurotoxin smooths out lines and wrinkles and, if used properly, should make you look natural, according to Dr. Lamb. “This is important. If you want to stay ahead of things, do something early. Easier to prevent than to wait until the lines are deep and set in.”

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

10. Stop Worrying So Much About Aging And Embrace the Way You Look

Happy romantic couple in love gesturing a heart with fingersShutterstock

Dr. Lamb didn’t tell us this but she didn’t have to: It’s incredibly important to ensure you don’t have a skin disease, but aging in and of itself isn’t necessarily something you need to “solve.” Eat a diet high in lean proteins, fiber and healthy fats; hydrate; exercise frequently and find joy from your life; a youthful glow may follow, despite a few wrinkles and all. And if you enjoyed this article, don't miss 25 Ways to Not Look Older After 50, Say Experts

Attractive sporty woman standing on kitchen with healhy food full of protein in hand, smiling and looking at camera.
Shutterstock
Expert-Recommended

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

You’ve probably heard the saying “abs are made in the kitchen”—and there is an element of that phrase that is true for building a firm butt as well! As a Registered Dietitian with over 11 years’ experience in sports performance, weight loss, and women’s health (you can find me at Top Nutrition Coaching), I recognize that while incorporating specific glute-activating exercises into your workout routine on a regular basis is essential for building your glutes, incorporating these nutrition tips can help set your body up for success and support a nice, firm butt when combined with a solid exercise routine!


1. Increase Protein Intake

Healthy low carbs products. Ketogenic diet concept. Top viewShutterstock

This one probably won’t surprise you. Protein is the building block of muscle, and increasing your intake is essential for muscle growth and repair. This is especially important when you're doing exercises targeting the glutes. Include a variety of protein sources in your diet, such as lean meats, fish, tofu, tempeh, legumes, cottage cheese, Greek yogurt, and eggs. Each of these provides a unique profile of amino acids necessary for muscle development. Animal proteins will contain all essential amino acids. Soy-based foods are plant-based sources of complete proteins but otherwise pair plant proteins (like beans and rice) to create “complete protein” sources and ensure that your body is getting necessary protein building blocks (amino acids). (Sources here and here.)

Related: I Lost 70 Pounds After Stop Doing These 7 Things

2. Eat at Regular Intervals (including post-workout)

Top view Asian man and woman healthy eating salad after exercise at fitness gym. Two athlete eating salad for health together. Selective focus on salad bowl on hand.Shutterstock

Prioritize balance with main meals (breakfast, lunch, and dinner). This means including quality protein, a little healthy fat, complex carbs/fruits, and ½ your plate veggies! Between meals, opt for snacks that are high in protein. Including protein throughout the day can help meet your daily protein needs, crucial for muscle repair and growth, while also supporting steady energy levels. Options like Greek yogurt, cottage cheese, or a handful of almonds provide good protein and can help keep you full between meals. Your post-workout meal or snack is crucial in determining how effectively your muscles recover and grow. A combination of protein and carbohydrates within 90 min to 2 hours after a workout helps replenish energy stores and repair muscle tissues. This doesn’t have to be anything fancy! If your workout falls before a regular meal, no need to incorporate an additional snack, just go into your meal. If it doesn't, simple snack options include Greek yogurt with berries, a protein shake, a piece of fruit with a small handful of nuts, or even ½ of a turkey sandwich on sprouted or whole grain bread. (Source here.)

3. Omega-3s (and Healthy Fats in general)

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

Omega-3 fatty acids, found in foods like salmon, chia, hemp, and flaxseeds, as well as walnuts, are known for their anti-inflammatory properties. Other healthy fats include avocados, olive oil, other nuts/seeds, olives, and avocado oil (there are others). They can help reduce muscle soreness and inflammation post-exercise, aiding in quicker recovery and muscle growth. Including omega-3 rich foods and healthy fats in your diet supports overall muscle health and can enhance the results of your butt-toning exercises. Omega-3s also have the added benefit of supporting healthy HDL levels (the “good” cholesterol) so eat up!

4. Incorporate Healthy Complex Carbohydrates

Japanese sweet potato is healthy food heap in brown paper box.Shutterstock

There is no need to fear carbs when they’re coming from “real,” whole-food sources! Complex carbs are essential for muscle growth, energy and also include important vitamins and minerals to support recovery. They break down slowly in the body, providing a steady source of fuel and also contain fiber, which aids in digestion and maintaining steady blood sugar levels. Some of my favorite complex carbs include sweet potatoes (especially Okinawan Purple sweet potatoes which are also extremely high in antioxidants), quinoa, and oatmeal. Other options to incorporate are whole grains (wild rice, buckwheat, bulgur, farro, etc), fruits, and starchy vegetables. Consuming these in the context of a balanced meal (protein, healthy fats, complex carbs, veggies) provides your body with the necessary fuel for your workouts, ensuring you have enough energy to perform exercises that target the glutes. (Source here.)

Related: 14 Superfoods that Sculpt a Flat Belly

5. Eat Enough

Young woman eating healthy food sitting in the beautiful interior with green flowers on the backgroundShutterstock

Skipping meals and/or trying to cut back on macronutrients can hinder your progress. As you build more lean muscle, your basal metabolic rate increases and you require more calories. If you’re not fueling enough to support your training, your body will break down muscle rather than build it. This doesn’t mean going wild on processed foods and simple sugars which are more likely to promote fat storage and trigger inflammation, but instead, focus on whole, “real food” sources! (Source here.)

6. Stay Hydrated

Young athletic woman drinking water in gym.Shutterstock

We all know that adequate hydration is vital for overall health, but did you know that it can also directly impact muscle tone and function? Water is essential for metabolic processes and helps transport nutrients to your muscles, crucial for growth and recovery. Dehydration can lead to muscle fatigue, reducing the effectiveness of your workouts. Drinking plenty of water throughout the day ensures that your muscles are well-hydrated and function optimally. A good rule of thumb is to aim for ½ your body weight in ounces of water per day. If you tend to forget to drink, I’d suggest setting alarm reminders on your phone until it becomes a habit! (Source here.)

7. Boost Magnesium Intake

Almonds,nuts,Black,Bowl,Against,Dark,Rustic,Wooden,BackgroundShutterstock

Magnesium is one of the main supplements that I recommend, and not just for nice glutes. When it comes to muscle formation, magnesium plays a key role in muscle function and energy production. It aids in muscle contraction and relaxation, which is vital during workouts targeting the glutes. If you don’t want to supplement, that’s fine! Foods rich in magnesium include almonds, spinach, black beans, and whole wheat. Adequate magnesium intake can enhance your exercise performance by improving muscle health and reducing the risk of cramps. (Source here.)

8. Incorporate Vitamin C Rich Foods

fresh orange fruits with leaves as background, top viewShutterstock

You probably know Vitamin C’s role in immune function, but it is also crucial for the synthesis of collagen, a protein that helps maintain skin and muscle elasticity. This is particularly important for keeping the skin firm around your butt! Foods high in Vitamin C like oranges, strawberries, bell peppers, and broccoli can help in maintaining skin elasticity and muscle recovery, enhancing the firm appearance of your butt. (Source here.)

9. Focus on Iron-Rich Foods

Fresh spinach in a bowl on rustic wooden backgroundShutterstock

Iron is crucial for oxygen transport in the blood, which muscles need during exercise. Iron-rich foods like lean red meat, spinach, quinoa, and lentils can boost your endurance and performance during workouts, helping you work your glutes more effectively. If you’re consuming non-heme iron sources (any plant-based form), pair with a Vitamin C-rich food to increase absorption and double up on glute-firming benefits! (Source here.)

10. Zinc for Muscle Repair

Roasted,Salty,Pumpkin,Seeds,Ready,To,EatShutterstock

Zinc plays a critical role in muscle repair and growth as well as testosterone which is important for building muscle (no need to fear ladies, both men and women need testosterone). It’s involved in protein synthesis and cell division, both of which are necessary for muscle repair after workouts. Include zinc-rich foods like lean meats, seafood, pumpkin seeds, and lentils in your diet to support the repair and strengthening of butt muscles. Pumpkin seeds in Greek yogurt would make for a great post-workout snack to support muscle repair! (Source here.)

11. Balance Your Electrolytes

Flat lay shot of three bottles of orange, red and blue isotonic drink on a grey concrete backgroundShutterstock

Electrolytes such as sodium, potassium, calcium, and magnesium are vital for muscle function and hydration. They help regulate muscle contractions and prevent cramping, essential during glute workouts. Maintain electrolyte balance by consuming a varied diet, including fruits, vegetables, dairy, and, when necessary, electrolyte-enhanced water, especially after intense workouts. When using electrolyte-enhanced water/beverages, I’d avoid ones with added sugar. (Source here.)

12. Include B Vitamins

Basket,Chicken,Eggs,Farm, protein, foodShutterstock

B vitamins are essential for energy metabolism and muscle tone, and deficiencies can negatively impact both performance in the gym as well as recovery. Whole grains, eggs, dairy, lean meats, and green leafy vegetables are excellent sources of various B vitamins. They can help optimize energy use during exercise, making your workouts more effective. Vegans might benefit from taking a comprehensive B-Complex to get all B-Vitamins but some plant-based sources include fortified nutritional yeast (a favorite of mine for B12), dark leafy greens and chickpeas for B6, and beans, peas & lentils for B1. (Source here.)

Related: 5 Signs You Are Burning Fat, Not Muscle While Exercising

13. Antioxidant-Rich Foods

Unsweetened,Baking,Block,Chocolate,,Cocoa,Powder,And,Cocoa,Beans,Shutterstock

Antioxidants fight oxidative stress and inflammation, which can occur after intense workouts. You don’t need to take additional antioxidants in supplemental form, as high doses can actually have negative effects, but incorporating them in amounts within RDA recommended does provide a host of benefits! Berries (especially wild blueberries which have 10x more antioxidants than conventional), dark chocolate, nuts, and green tea (like matcha) are rich in antioxidants and can aid in muscle recovery and inflammation reduction. Simply incorporate these ingredients into regular meals such as adding wild blueberries to oats or a protein shake, mixing cacao powder into your morning coffee. (Source here.)

14. Consistency is Key!

Fitness woman doing exercise for glutes, cable kickbacks. Athletic girl workout in gymShutterstock

With all of this (including the exercise component), consistency is key! We live in a time where there is a lot of instant gratification and our bodies don’t usually work that way! As cheesy as this may sound,think of it like nurturing a plant; just as a plant needs regular watering and sunlight to flourish, your muscles need a steady supply of nutrients to grow and strengthen. Following the tips above are like sunlight and water for your glutes. It’s not just about the occasional salad or protein shake; it's about making these healthy choices a regular part of your lifestyle.

15. Set Realistic Expectations

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

Now, let's talk about timeframes. Rome wasn't built in a day, and similarly, transforming your butt takes time. Generally, you might start noticing changes in muscle tone and firmness within a few weeks of consistent nutrition and exercise. However, more significant transformations typically become evident over months. It's important to set realistic expectations and remember that everyone's body responds differently based on factors like genetics, starting fitness level, and overall lifestyle. So, keep at it, be patient, and trust the process. Your dedication will pay off in the long run! Reach out to a Dietitian if you need accountability, encouragement, and someone to tailor recommendations that are specific to your needs.

💪🔥Body Booster: Skipping meals or trying to cut back on macronutrients can hinder your progress. If you’re not fueling enough to support your training, your body will break down muscle rather than build it. Focus on whole, “real food” sources.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

You can’t let your age be the excuse for not getting in shape! There are lots of social media influencers here to remind you that you can be the best and healthiest version of yourself at any age. Alicia Erikson, aka The Midlife Maven, is a social media influencer and fitness expert who designs programs specifically for people who want to shape up after 50. In a new post, she breaks down the “basics” of what it takes to achieve your goals.


1. Eat Nutritionally Dense and Protein-Packed Food

Raw chicken breast sliced or cut pieces on wooden cutting board with herbs and spices on dark slate, stone, concrete background. Raw chicken meat. Top view with copy space. Mock up.Shutterstock

According to Alicia the first basic is tackling your diet. She recommends “eating nutritionally dense foods” and “making protein a high priority.” And, while you don’t need to eliminate them, she suggests sticking to an “appropriate” amount of carbs and fats.

RELATED: 9 Foods That Fight Aging

2. Do Progressive Overload Strength Training

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

As for exercise, she recommends progressive overload strength training. “I do 5-6 days a week. Commit to what lt you can and stay consistent with it,” she recommends.

3. Walk 8,000 to 10,000

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

She also suggests daily walking. “I aim for 8-10k steps,” she says. “If you have a certain cardio form you love, do it! I love walking!” Another workout she loves? Dancing too. “I keep it LISS because my body loves it and I want the 💪.”

RELATED:10-Minute Workouts to Melt Abdominal Fat in 60 Days

4. Cut or Limit Refined Sugar and Alcohol

People clinking glasses with wine on the summer terrace of cafe or restaurantShutterstock

Next, “cut or limit refined sugar and alcohol,” she says. “I personally had to cut it because it’s very habit forming for me. I do enjoy coconut sugar, monkfruit, honey and stevia. Figure out what works best for you!”

5. Hydrate

Sports woman drinking bottle of water.Shutterstock

Don’t forget to hydrate! “I drink half of my body weight (lbs) in ounces of water daily. I also throw in an electrolyte pack while I’m working out,” Alicia says.

6. Sleep

Serene woman sleeping at night in the bedroomShutterstock

And finally, “sleep has to be a priority,” she says. “7-8 hours a night. This is how your body recovers and resets.”

You Can Tweak These

phone with calorie and macronutrient counting app on phone next to healthy food. Healthy diet and maintaining a caloric deficitShutterstock

“These are the basics! Everyone will have their own unique tweaks to this,” she continues. “Maybe you want to track macros for a certain goal. Or maybe tracking is not your jam so you eyeball and that’s ok with you. Maybe you don’t want to completely cut out alcohol and enjoy a drink occasionally. Do what is going to work best for you but also be honest with yourself about what you KNOW is not working.”

RELATED:7 Things You Should Never Do on a Diet

Remember, It’s a Process

Mature lady in white shirt holding hands behind her head and expressing positive emotions while spending time outdoors.Shutterstock

“Getting in tune with our bodies is a process. Being honest with ourselves is a process. Do you need to give yourself some tough love when it comes to changing certain habits? Or do you need to give yourself a little grace?” she writes.

You Can “Get Better with Age”

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workoutShutterstock

“At the end of the day, you’re the one living in your mind and body forever. Make it the best little temple you can! I share what has worked for me for inspiration and hopefully to simplify. Yes, ladies, we can get better with age!!!” she concludes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Expert-Recommended

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

Your best body is very personal. What one perceives as one's best body may be different from others. For example, you may want to be lean or curvy, while someone else wants to appear muscular. It is not one size fits all, so it is important to identify what you are seeking. As a fitness influencer who motivates thousands of people, I like to start with what is your why?


My why is to be strong and muscular; my workouts are designed for that. I lift heavy and I lift hard. If you want lean, you may want to spend more time doing yoga and running, while someone seeking curves will need another type of workout. That said, here are my 7 secrets to getting your best body.

1. Habit Stack

Once you create one good habit, stack on other good habits. For example, if you make coffee every morning, why not drink water while your coffee is being made? Habit stack on that taking supplements with the water. Get it?

Related: 5 Tips to Jumpstart Your Weight Loss

2. Eat Well

The one thing that helps me eat well is cooking for myself. You cannot outrun or work off a bad diet. I spend every Sunday meal prepping. You can find many of my recipes on my Instagram profile @deezworkoutz, offering fitness and diet advice—follow my page for regular updates.

3. Get Plenty of Sleep

I get plenty of sleep, which is so important to muscle repair and growth.

4. Workout!!!

Now, workout type matters. Lifting weights is so important. Do that 3-4 times a week. It burns faster than cardio. Muscle will burn fat while you are resting, and a pound of muscle will burn 3X more calories than a pound of fat.

5. Daily Affirmations

Spend one minute telling yourself how GREAT you are every morning!

6. Be Positive

Maintain a positive attitude. Mental health is important to overall body health. Letting the negative in can affect your actions, so you are not making the progress you seek.

7. Edit Your Friends List

You are the people you spend time with. My closest friends are those who also like to work out and do active things. I don't spend a lot of time with drinking buddies. I have yoga buddies.

8. Simply Start

Denise_Vitola_deezworkoutz3deezworkoutz/Instagram

You can incorporate any of my tips by simply starting. Don't try to do too much at once. Promise yourself to try one thing a month until it becomes a habit. These are small steps that anyone can take. You have to try. I always tell my classes it is all in the try, and once you do it, you are on your way. Take the first step, and the rest will get easier.

Related: Top 5 Tips for Losing Weight the Healthy Way, According to a Weight Loss Expert

9. Final Word From the Pro

Denise_Vitola_deezworkoutz2deezworkoutz/Instagram

Your best body is within you. You can unlock it with mental strength. that is truly step one. Most people think step one is going to the gym. Step one is uncovering your why and finding peace with why you are not already on this journey, fixing what is broken, giving yourself grace, and moving forward. maintain a positive attitude, and don't let any setback throw you off track. Find like-minded people to spend time with and it will change your life.

lois hughey coaching
Copyright lois.hughey.coaching/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 transform your belly from flab to flat in your 50s? This is totally doable, says one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post, she reveals a few simple habits for flattening your tummy. “Women who have flat tummies in their 50s are doing these things,” she writes. “Make sure you steal the strategy.”

So Many Women Struggle with Belly Weight in Their 50s

“There are enough challenges being a woman over 50…Looking and feeling your best shouldn’t be one of them,” she writes. “So many women tell me that they struggle with bloating, abdominal weight gain, and the inability to even lose 5 pounds of fat and keep it off.”

These 4 Strategies Work, She Claims

“It’s FRUSTRATING…😫I know because I’ve been there! If you want to lose fat, you must be in a caloric deficit. If you are, then you can steal these 4 strategies to make fat loss easier,” she says.

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

Eat a “Balanced Plate of Food” 90% of the Time

First, eat a balanced plate of food at 90% of your meals. “This looks like 1/2 your plate is produce (the more color the better), 1/4 is protein, 1/4 is carbs—yes! Even your snacks! Build most of your meals to look like this at home, and you will see your body begin to change,” she says.

Strength Train

Next, exercise. “Strength train and take rest days,” she suggests. “Building muscle is your secret weapon to aging well and looking amazing. You don’t need hours in the gym (or even a gym at all). But hopping from video to video won’t help your body burn fat, and neither will 5lb weights. You are stronger than you think! Have a structured plan that you stick with for 4-8 weeks at a time so that you can track your strength. Do this 30-45 minutes 2-3 times a week. If you aren’t doing anything right now, this is enough to get you started. Be sure to take rest days, too. In the case of building muscle, more is not better.”

Manage Stress

You also need to manage your stress. “This season of life comes with plenty of stress. Job changes, retirement, aging parents, college kids, empty nest…. You need to stop your go, go, go lifestyle and learn to take time for yourself. Not just once in a while, but every single day. It’s up to you to do this work, even if it feels unnatural at first,” she says.

Prepare Your Environment for Success

Finally, prepare your environment for success. “None of these things are going to work if you hope and pray they will happen. You need a plan so that you can succeed. This means making sure you have protein and produce in your house. Scheduling your workout & destress time. Making sure that everything you need for the day is ready to go,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

katie south_east_living
Copyright south_east_living/Instagram

Do you want to drop a lot of weight this year? Katie Rees is a social media influencer who is documenting her weight loss journey on Instagram. In a recent post, she reveals all of the habits she is focusing on to achieve her weight loss goals this year. “Here’s everything my personal trainer has told me to do to lose 40 pounds of weight naturally in 2025,” she writes.

Wear a Weighted Vest and Ankle Weights

The first tip, courtesy of Katie’s personal trainer? Weighted vest movement and ankle weights. “I’m using mine to clean my house,” she says, “but you can use it to walk in. Buy heavy and remove the weights to start at an easy weight, then increase.”

Walking 10,000 Steps Per Day

Woman using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievement

Shutterstock

Next, make sure to get your steps in. “10,000 steps minimum daily and use a step tracker to count it so you’re accurate,” says Katie. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Macro Tracking Over Calorie Counting

Assorted foods with calorie count labels, illustrating healthy diet and calorie tracking.Shutterstock

Regarding nutrition, her trainer has specific guidance to “monitor macros over calories and focus on protein and nutritional quality of food,” Katie says. “Protein is your nutritional superhero. No processed rubbish.” According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Hydrate

Sports woman drinking bottle of water.Shutterstock

Hydration is also key if you want to lose weight. Katie’s trainer recommends 3 liters of water daily “with electrolytes in the morning,” she says. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Strength Training

Woman exercising lateral leg lifts with resistance bandShutterstock

Strength training is also essential to build lean muscle and burn fat. “3 resistance workouts a week in addition to the daily steps,” Katie says. 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

Protein Before Caffeine

black drip coffee in glass cup, Barista making drip coffee by pouring spills hot water on coffee bean. Barista serve holding cup of hot black coffee or americano for serve on wooden table cafe shopShutterstock

It’s okay to drink coffee, but Katie’s trainer maintains that if you want to lose weight, you need to do something first. “Protein before caffeine…always,” she says.

Visualize and Focus

Shot of beautiful woman listening to music with headphones while using smartphone near to the lakeShutterstock

As for mental weight loss habits, “mindset and motivational podcasts daily” and visualization are crucial. Also, “focus on the day ahead and getting that done rather than the bigger picture. The consistent small actions from one day will add up to something big,” she says.

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

Don’t Drink Alcohol

Wine glass, wine bottle and grapes on wooden background. Wine tasting.Shutterstock

Don’t drink your calories. Katie’s trainer says to “drop alcohol totally.” Not only are most alcoholic drinks high in calories, but when you drink you are less likely to eat healthy food and exercise.

Sleep

Woman sleeping in a bed in a dark bedroomShutterstock

Finally, make sure to allow your body recharging time. “Time to rest and relax is just as important as everything else, make sure you’re getting enough sleep and restoration to reduce your cortisol,” says Katie.

Katie Lost 4 Pounds in 3 Week

A pair of female feet standing on a bathroom scaleShutterstock

Katie is on her way to achieving her weight loss goals this year. “Let’s do it together in 2025. 4 pounds down, 40 to go,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness Coach Reveals 4 Ways to Avoid Weight Gain While Drinking Alcohol
Instagram/@casiejericho
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 enjoy a night of drinking, even if you are trying to lose weight? One expert claims to have some tips to help you do this. Casie Jericho is a fitness coach who helps women “lose fat, tone up & regain confidence without “giving up wine or charcuterie,” she writes in her Instagram bio. In a nw social media post she reveals her hacks for drinking alcohol and still losing weight. “4 things I do the day after drinking to not gain weight,” she writes, adding that they will help you to “avoid feeling sluggish and bloated!”

She Only Drinks Twice a Month

She starts with a disclaimer: She doesn’t drink often. “Reminder: I drink maybe once every two weeks. I know my body won’t be burning fat while it’s processing alcohol, and yes, it’s empty calories!” she writes.

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

1. Start with a Protein-Packed Breakfast

Her first tip is to start with a protein-packed breakfast. “Start the day strong with at least 40g of protein!” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

She Recocmends This Ometlette

She shares the “easy, delicious option” recipe with 32 grams of protein. “Add a scoop of protein powder to your coffee or smoothie for an extra 8g!” she says.

  • Veggie Omelette
  • 3 eggs (18g protein)
  • 1/2 cup cottage cheese (14g protein)
  • 1/2 cup spinach & peppers (nutrients + flavor!)
  • Top with salsa for extra zest!

2. Hydrate

Next, hydration is key. “Chug over 100oz of water with electrolytes!” she suggests. “Try this:Water + pinch of sea salt + squeeze of lemon + splash of coconut water = Your body will thank you!” According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

3. Exercise: 10,000 Steps

Next, “Get moving!” she says, recommending 10,000 steps per day. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Also, Do This Quick Full-Body Workout

She also recommends doing “a quick full-body” workout. “Move your body, boost your energy, feel better!” she writes.

  • Squats: 3x12
  • Push-Ups: 3x10
  • Dumbbell Rows: 3x12
  • Plank: 3x30 sec.

3. Eat At Home

She also recommends eating at home. “Plan ahead to avoid cravings! Here’s a simple high-protein day,” she says.

  • Lunch: Grilled chicken salad + quinoa.
  • Snack: Greek yogurt + berries.
  • Dinner: Salmon + broccoli + sweet potatoes.

4. Get Back on Track

As for the “biggest tip” she says to keep on going. “Own your choices, move on, and get back on track. Overdoing cardio or binging on greasy takeout won’t help!” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.