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Healthy Body

9 Skincare Mistakes Aging You Prematurely

Try these simple ways to feel and look younger.

Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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A woman with a radiant smile is shown with a white cream applied on her face. She appears content and relaxed as she enjoys a skincare routine. The cream visibly hydrates and nourishes her skin.
Shutterstock
Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Healthy Body

While there is no way to prevent your skin from aging, there are ways to slow it down – and, on the flip side, speed it up. “There are quite a few skincare mistakes I often run into among clients in my treatment room,” Varuni Palacios, esthetician and founder of Studio Varuni in Los Angeles, tells Body Network. “Below, a few of the most common,” she tells us.

Skipping SPF

Woman using sunscreen cream. Beautiful girl with sun protection cream.Shutterstock

The first mistake is skipping SPF. “Sun damage via constant and prolonged exposure to the sun’s harmful rays is the #1 cause of aging in the skin and in the body. On the skin, sun damage can look like hyperpigmentation, melasma, skin complexion irregularities, and premature fine lines and wrinkles. The #1 most effective way to prevent/avoid / combat sun damage is by using SPF. It’s important to use it every single day, rain or shine, and in winter or summer. And always apply to the neck, decollete, and back of the hands,” she says.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Not Properly Removing Makeup

Beautiful smiling young woman removing make up with a facial wipe in front of mirror.Shutterstock

Next up, not properly removing makeup. “Proper makeup removal is crucial for maintaining healthy skin, yet it is often overlooked or inadequately performed,” says Palacios. “At the end of a long day, we want to remove dirt, pollution, sunscreen, makeup, and debris from our skin to prevent clogged pores and maintain healthy, balanced skin. The most effective way to do this is via double cleansing. First, start with a micellar, cream, or oil cleanser, and then follow up with a thorough gel or foaming cleanser for best results.”

Skipping Moisturizer

Facial beauty skin care, cute asian young woman, girl in bathrobe reflection into mirror, hand applying moisturizer lotion on her face, holding jar of skin cream before makeup cosmetic routine at homeShutterstock

Are you skipping moisturizer because you think your skin is oily? Don’t, says Palacios. “I often hear my clients say that they avoid using moisturizer because they think it makes their oily skin feel oilier. When we skip moisturizer, our skin goes into panic mode and overproduces oil to compensate for what it’s missing. It feels counterintuitive, but hydration and moisture are so important for our skin, which is a hydro-lipid biome. It craves moisture and hydration. Without it, premature aging caused by dehydration will occur and look like dull, lackluster, dry, sagging, and wrinkled skin,” she explains.

Not Getting Enough Sleep

Sleepy young caucasian woman in glasses rubbing her eyes, feels tired after working on a laptop, lying on pillow, front view/ Overwork, tired, health concept/ Exhausted and fatigue eyesShutterstock

Your skin may be suffering at the expense of your sleep. Not prioritizing sleep hygiene is a mistake, according to Palacios. “Our body and brains reset with sleep. It’s the best, most important thing we can do to function well and feel good. Our body secretes human growth hormones during sleep, which help repair and regenerate skin cells, maintain collagen production, and reduce the effects of acute and chronic stress. Without restful and intentional sleep, we experience sleep deprivation, which is linked to increased cortisol, a prominent trigger of inflammation, breakouts, and premature aging.”

RELATED:25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

Ignoring the Neck, Decollete, and Hands

Pretty young black woman in bathrobe looking at mirror and smiling, touching neck and enjoying her moisturised skin, sitting in bathroom, copy spaceShutterstock

Are you ignoring the neck, decollete, and hands when it comes to skincare? “Aging shows in the face first, but also on the neck, decollete and hands——places where our skin is thinnest and most exposed to the sun (driving!) I always direct my clients to treat these areas just like they would the skin on their face and apply cleansing, hydrating, and rejuvenating products and treatments to these areas,” Palacios says.

Getting Too Much Sun

Female hands making heart shape in the sunset.Shutterstock

Ignoring sun exposure is another faux pas. “Wearing SPF is important, but even better if we can avoid the sun altogether. It isn’t cool to suntan anymore because we know that the effects are so harmful. If you’re going to be out in the sun (hiking, at the beach, driving, etc.), take other preventative measures to avoid the sun (wear a hat, stay in the shade), especially at times of the day when the sun is harshest,” says Palacios.

Using Poor Quality Skincare

Anti-Wrinkle Skin Care. Sad Woman Looking In Mirror, Touching Her FaceShutterstock

Using poor-quality skincare can age your skin faster. “I have a few rules when it comes to good skincare: 1: You get what you pay for. 2: Consistency is key. And 3: Clinical studies are everything,” says Palacios. “Clinical studies are one of the most critical ways to understand effectiveness; however, they’re expensive for brands to conduct, and they are often a factor in product price points. Additionally, modern formulations come with better delivery methods for ideal penetration into the deeper layers of the epidermis and dermis——another price point factor. It’s up to us to be conscious consumers and do our research so that we see beyond fancy packaging and cheap price points. When it comes to skincare, quality is key and an important investment.”

Skipping Exfoliation

Young,Skin,Care,Routine.,Girl,Washing,Face,Foaming,Soap,ScrubbingShutterstock

Skipping exfoliation is another mistake you don’t want to make. “Exfoliation, also known as desquamation, is the process of removing dead skin cells from the surface of the skin. It is a natural part of the epithelial process and happens naturally in cycles synced with our metabolism. As we age, the desquamation process slows (alongside our metabolism), and so exfoliation using exfoliators becomes important for maintaining healthy, ageless skin,” Palacios says.

There are three types of exfoliators: physical (through the use of scrubs, brushes and tools), enzymatic (through the use of enzymes which work on the superficial levels of the epidermis to break down keratin——enzymes literally digest the dead skin cells on the surface of your skin), and chemical (use alpha hydroxy acids, beta hydroxy acids and other chemical compounds to work at every layer of the skin.)

“To maintain healthy-looking, glowing, even-toned skin and tackle problematic concerns like acne and pigmentation, I recommend a gentle exfoliation routine for almost every single one of my clients, through a combination of physical, enzymatic, and chemical exfoliation both at home and in the treatment room. However, it’s important not to overdo it, and we must replenish the skin whenever we exfoliate to prevent irritation and damage to the skin barrier. Hydration is a key partner in exfoliation,” she adds.

RELATED:Get a Zero Belly Without Counting Calories or Starving Yourself

Eating Too Much Added Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

Lastly, eating too much-added sugar can prematurely age your skin. “If you invest in anti-aging treatments and skin care and eat a lot of processed, added sugar, you’re missing the point,” says Palacios.

“When your blood sugar spikes, your body releases inflammatory chemicals called cytokines, which can lead to skin issues like acne, redness, puffiness, rosacea, and psoriasis. When your blood sugar spikes, your body can't handle the excess, and a chemical reaction called glycation occurs. Glycation weakens the collagen and elastin in your skin and leads to wrinkles, sagging, and a dull appearance.” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

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Healthy Body

9 Skincare Mistakes Aging You Prematurely

A woman with a radiant smile is shown with a white cream applied on her face. She appears content and relaxed as she enjoys a skincare routine. The cream visibly hydrates and nourishes her skin.
Shutterstock
Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:

While there is no way to prevent your skin from aging, there are ways to slow it down – and, on the flip side, speed it up. “There are quite a few skincare mistakes I often run into among clients in my treatment room,” Varuni Palacios, esthetician and founder of Studio Varuni in Los Angeles, tells Body Network. “Below, a few of the most common,” she tells us.

Skipping SPF

Woman using sunscreen cream. Beautiful girl with sun protection cream.Shutterstock

The first mistake is skipping SPF. “Sun damage via constant and prolonged exposure to the sun’s harmful rays is the #1 cause of aging in the skin and in the body. On the skin, sun damage can look like hyperpigmentation, melasma, skin complexion irregularities, and premature fine lines and wrinkles. The #1 most effective way to prevent/avoid / combat sun damage is by using SPF. It’s important to use it every single day, rain or shine, and in winter or summer. And always apply to the neck, decollete, and back of the hands,” she says.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Not Properly Removing Makeup

Beautiful smiling young woman removing make up with a facial wipe in front of mirror.Shutterstock

Next up, not properly removing makeup. “Proper makeup removal is crucial for maintaining healthy skin, yet it is often overlooked or inadequately performed,” says Palacios. “At the end of a long day, we want to remove dirt, pollution, sunscreen, makeup, and debris from our skin to prevent clogged pores and maintain healthy, balanced skin. The most effective way to do this is via double cleansing. First, start with a micellar, cream, or oil cleanser, and then follow up with a thorough gel or foaming cleanser for best results.”

Skipping Moisturizer

Facial beauty skin care, cute asian young woman, girl in bathrobe reflection into mirror, hand applying moisturizer lotion on her face, holding jar of skin cream before makeup cosmetic routine at homeShutterstock

Are you skipping moisturizer because you think your skin is oily? Don’t, says Palacios. “I often hear my clients say that they avoid using moisturizer because they think it makes their oily skin feel oilier. When we skip moisturizer, our skin goes into panic mode and overproduces oil to compensate for what it’s missing. It feels counterintuitive, but hydration and moisture are so important for our skin, which is a hydro-lipid biome. It craves moisture and hydration. Without it, premature aging caused by dehydration will occur and look like dull, lackluster, dry, sagging, and wrinkled skin,” she explains.

Not Getting Enough Sleep

Sleepy young caucasian woman in glasses rubbing her eyes, feels tired after working on a laptop, lying on pillow, front view/ Overwork, tired, health concept/ Exhausted and fatigue eyesShutterstock

Your skin may be suffering at the expense of your sleep. Not prioritizing sleep hygiene is a mistake, according to Palacios. “Our body and brains reset with sleep. It’s the best, most important thing we can do to function well and feel good. Our body secretes human growth hormones during sleep, which help repair and regenerate skin cells, maintain collagen production, and reduce the effects of acute and chronic stress. Without restful and intentional sleep, we experience sleep deprivation, which is linked to increased cortisol, a prominent trigger of inflammation, breakouts, and premature aging.”

RELATED:25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

Ignoring the Neck, Decollete, and Hands

Pretty young black woman in bathrobe looking at mirror and smiling, touching neck and enjoying her moisturised skin, sitting in bathroom, copy spaceShutterstock

Are you ignoring the neck, decollete, and hands when it comes to skincare? “Aging shows in the face first, but also on the neck, decollete and hands——places where our skin is thinnest and most exposed to the sun (driving!) I always direct my clients to treat these areas just like they would the skin on their face and apply cleansing, hydrating, and rejuvenating products and treatments to these areas,” Palacios says.

Getting Too Much Sun

Female hands making heart shape in the sunset.Shutterstock

Ignoring sun exposure is another faux pas. “Wearing SPF is important, but even better if we can avoid the sun altogether. It isn’t cool to suntan anymore because we know that the effects are so harmful. If you’re going to be out in the sun (hiking, at the beach, driving, etc.), take other preventative measures to avoid the sun (wear a hat, stay in the shade), especially at times of the day when the sun is harshest,” says Palacios.

Using Poor Quality Skincare

Anti-Wrinkle Skin Care. Sad Woman Looking In Mirror, Touching Her FaceShutterstock

Using poor-quality skincare can age your skin faster. “I have a few rules when it comes to good skincare: 1: You get what you pay for. 2: Consistency is key. And 3: Clinical studies are everything,” says Palacios. “Clinical studies are one of the most critical ways to understand effectiveness; however, they’re expensive for brands to conduct, and they are often a factor in product price points. Additionally, modern formulations come with better delivery methods for ideal penetration into the deeper layers of the epidermis and dermis——another price point factor. It’s up to us to be conscious consumers and do our research so that we see beyond fancy packaging and cheap price points. When it comes to skincare, quality is key and an important investment.”

Skipping Exfoliation

Young,Skin,Care,Routine.,Girl,Washing,Face,Foaming,Soap,ScrubbingShutterstock

Skipping exfoliation is another mistake you don’t want to make. “Exfoliation, also known as desquamation, is the process of removing dead skin cells from the surface of the skin. It is a natural part of the epithelial process and happens naturally in cycles synced with our metabolism. As we age, the desquamation process slows (alongside our metabolism), and so exfoliation using exfoliators becomes important for maintaining healthy, ageless skin,” Palacios says.

There are three types of exfoliators: physical (through the use of scrubs, brushes and tools), enzymatic (through the use of enzymes which work on the superficial levels of the epidermis to break down keratin——enzymes literally digest the dead skin cells on the surface of your skin), and chemical (use alpha hydroxy acids, beta hydroxy acids and other chemical compounds to work at every layer of the skin.)

“To maintain healthy-looking, glowing, even-toned skin and tackle problematic concerns like acne and pigmentation, I recommend a gentle exfoliation routine for almost every single one of my clients, through a combination of physical, enzymatic, and chemical exfoliation both at home and in the treatment room. However, it’s important not to overdo it, and we must replenish the skin whenever we exfoliate to prevent irritation and damage to the skin barrier. Hydration is a key partner in exfoliation,” she adds.

RELATED:Get a Zero Belly Without Counting Calories or Starving Yourself

Eating Too Much Added Sugar

White granulated sugar and refined sugar cubes close-up in the kitchenSutterstock

Lastly, eating too much-added sugar can prematurely age your skin. “If you invest in anti-aging treatments and skin care and eat a lot of processed, added sugar, you’re missing the point,” says Palacios.

“When your blood sugar spikes, your body releases inflammatory chemicals called cytokines, which can lead to skin issues like acne, redness, puffiness, rosacea, and psoriasis. When your blood sugar spikes, your body can't handle the excess, and a chemical reaction called glycation occurs. Glycation weakens the collagen and elastin in your skin and leads to wrinkles, sagging, and a dull appearance.” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Nutrition & Diet

9 Habits That May Age You Faster

Kien_Vuu1
Kien Vuu MD/Facebook
Leah Groth
By Leah GrothApr 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
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.

Are you prematurely aging yourself? Sure, there are things you can do to help yourself look younger, including going under the knife or getting botox and other injections. However, according to one expert, simply bidding adieu to some bad habits can also effectively slow down aging. Kien Vuu, MD, Founder of Vuu MD Performance and Longevity, author of Thrive State, reveals 9 bad habits you should break if you want to look forever young.

1. Smoking

Young adult woman lit a cigarette.Smoking cigarette health care concept. Real people. Copy spaceShutterstock

If you want to slow down aging, start by putting down the pack of smokes. “The act of smoking can severely damage your skin and internal organs by introducing harmful molecules that speed up the aging process,” explains Vuu. Additionally, smoking can shrink your blood vessels, thereby decreasing oxygen and nutrient flow to the body.

2. Chronic Stress

Panic attack in public place. Woman having panic disorder in city. Psychology, solitude, fear or mental health problems concept. Depressed sad person surrounded by people walking in busy street.Shutterstock

Don’t stress – it might age you faster. “Persistent stress results in the continuation of cortisol secretion, which can decrease the body's collagen,” says Vuu. “This protein sustains the skin's elasticity and can contribute to DNA-level cellular harm, causing premature aging.”

3. Sleep

Serene woman sleeping at night in the bedroomShutterstock

Sleeping more can help you with aging. “As we sleep, our bodies repair and renew cells. When sleep is consistently missed, these vital processes are disrupted and can accelerate internal and external aging,” says Vuu.

4. Sedentary Lifestyle

Children hiking in mountains or forest with sport hiking shoes. Girls or boys are walking trough forest path wearing mountain boots and walking sticks. Frog perspective with focus on the shoes.Shutterstock

Move more to age better. “Living a sedentary life can quickly lead to a decline in muscle mass and strength and a slower metabolism,” says Vuu. “It can also lead to steepening degeneration of body functions, which effectively speeds up the aging process.”

5. Highly Processed Foods

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

Your diet also impacts aging. “Eating lots of highly processed foods often means you're consuming too much sugar and unhealthy fat and not enough potassium, fiber, calcium, magnesium, and vitamins,” claims Vuu.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

6. Toxic Relationships

couple fightingShutterstock

Toxic relationships can age you faster. “Remaining in harmful relationships can sustain stress and emotional disturbance, which adversely affects mental well-being and can be evident physically in the signs of aging,” says Vuu.

7. Loneliness

Depressed young woman near window at home, closeupShutterstock

On the opposite side of the spectrum, having few relationships is also not great for aging: “Loneliness can heighten the body's stress response, increasing the production of stress hormones and inflammation,” explains Vuu. These can increase the risk of a range of conditions, from heart disease and diabetes to dementia.

8. Selfishness

Selfish womanShutterstock

Ego based living can age you faster as well. “When someone is entirely absorbed with themselves, a life without the intention of service, we activate the survival and stress system of our bodies. On the other hand, social connections and living a life of purpose are not just beneficial, but essential for our existence, and can also contribute to a longer life,” says Vuu.

RELATED: This Is Exactly How to Lose Body Fat This Year

9. Skin Damage

Woman using sunscreen cream. Beautiful girl with sun protection creamShutterstock

Lather up in sunscreen if you want to look younger. “Exposure to UV rays without protection can lead to skin damage, including wrinkles and age spots, and significantly increases the risk of skin cancer, contributing to premature aging,” says Vuu.

💪🔥Body Booster: Be proactive about aging by examining your habits and making corrections now.

Healthy Body

9 Everyday Habits That Age You Faster, According to Science

Woman looking at her reflection in the mirror.
Shutterstock/Robert Przybysz
Christopher Roback
By Christopher RobackSep 13, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
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.

A study from Harvard indicates that “higher intakes of fruit and vegetables were associated with lower mortality”—so have your 5 a day to live longer. But how can you look younger doing so? Rather than chase the Fountain of Youth, simply avoid the Pitfalls of Aging. "You can't change what you were dealt with genetically but you can take control of other factors which will help to stay looking younger," says Dr. Eugene D. Elliott of MemorialCare.

The Sun Can Cause “Photoaging” and Make You Look Older

Portrait of an old woman in a straw hat, sunglasses and a swimsuit applying sunscreen to her face while relaxing by the pool.Shutterstock

A tan makes you look young and cool—but it can have disastrous effects that can lead to wrinkles—or worse. “The sun’s rays can take a toll on your skin. In the short-term, that can mean contending with a scorching sunburn,” reports Yale Medicine. “But, there can also be long-term consequences lurking within the skin, even if you don’t experience a burn. The sun prematurely ages the skin. Called photoaging, this can lead to skin cancer. Signs of this photoaging are:

  • Wrinkling
  • Pigmentation changes such as age spots, liver spots (solar lentigines), and freckles
  • Loss of skin tone (decreased elasticity)
  • Rough, uneven skin texture
  • Broken capillaries (spider veins), usually around the nose and chest
  • Redness and blotchiness”

"My favorite sunblocks are mechanical, contain zinc and/ or titanium dioxide, and block the UVA damaging rays very effectively with frequent application," says Dr. Elliott.

Soda Can Make You Look Older

Soft drinksShutterstock

It’s true—drinking sugary soda can age your cells. “Sugar-sweetened soda consumption might promote disease independently from its role in obesity, according to UC San Francisco researchers who found in a new study that drinking sugary drinks was associated with cell aging,” says one notable study, as reported in Science Daily. “Regular consumption of sugar-sweetened sodas might influence metabolic disease development through accelerated cell aging,” wrote the authors of the study in their conclusion. “The extremely high dose of sugar that we can put into our body within seconds by drinking sugared beverages is uniquely toxic to metabolism.” The same goes for sugary foods.

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

Lack of Exercise Can Make You Look Older

fat business man holding beer mug and hamburgerShutterstock

“Imagine a 90-year-old,” writes the Wellspring School of Allied Health. “They’re almost always slumped over, right? Well, a lot of that comes from limited flexibility and spinal support in younger years. Low flexibility in your 20s and 30s could cause some problems later on, the main ones being joint or muscle pain and an overall hunched-over look. There are certain types of exercises that can help you loosen your muscles and joints, like yoga or pilates. But you can also increase your flexibility even if you are only into cardio or weightlifting. Just make sure that you are going to start and end with warm-up exercises, and focus on stretching both before and after exercising every single time.”

Disrupted Sleep Can Age You

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Those with sleep apnea may actually age faster than the rest of us; if you have it, see a doctor. “Increasing sleep-disordered breathing (SDB) severity and sleep disruption was associated with epigenetic age acceleration, independent of measured confounders. These associations were stronger in women than in men, suggesting that women may be particularly vulnerable to the adverse effects of SDB. Future work should study whether treatment reduces epigenetic age acceleration among those individuals with SBD,” according to one recent study. “A good night's sleep can do wonders for your youthful appearance, and since your face relaxes while you sleep, that can also help soften fine lines on the face," says Andrea Paul, MD. It is recommended that you get eight hours of sleep per night.

Stress Can Make You Look Older

Hands of a woman playing with nails in stressShutterstock

Don’t stress out too much over this, but stress ages you. “The telomeres are the ends of the chromosomes—the structures inside each cell that contain the genes,” reports Harvard Health. “Over time, the telomeres get shorter. When they get short enough, the cell dies. Chronic stress leads to shorter telomeres. And people with shorter telomeres are at greater risk for several major diseases, including heart disease and some forms of cancer. This is one more reason to reduce the amount of chronic stress in our lives. It's really not good for us.”

You Don't Take a Break Every 45-90 Minutes

Front view of blank white isolated poster on a light grey wall at the entrance to modern loft office interior with concrete floor and walking businessman on window city view background. MockupShutterstock

"Once you’re hard at work at your desk (or immersed in TV or the internet), it can be tough to remind yourself that you’ve been sitting still for a long time," says Dr. Jacob Hascalovici MD, Ph.D., Clearing Chief Medical Office. "Good posture is important, but it’s also very important to reset your posture by simply moving. Regular breaks can help your muscles and flexibility, improve your circulation, and can help you concentrate better. Rather than hampering your productivity, regular breaks, which can be simply standing up and stretching or taking a short, brisk walk, can also stave off the health risks of being sedentary for too long. Set an alarm for every 90 minutes to remind you to get up, and you’ll be off to a great start."

Letting Things Pile Up

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

"Again, we all do this from time to time," Dr. Hascalovici emphasizes. "We toss mail into a pile, throw clothes on a chair, let our ‘to do’ list get really long, and just generally fail to take care of the little things. If we took a few moments to attend to pesky tasks and put things away before bedtime, we would feel more composed and able to concentrate. (Clutter, researchers have found, can disrupt our concentration and make us feel more distracted and less able to stay on task while letting things like unanswered messages or bills go for too long can add up to more effort and stress than if we had just taken care of them in the first place.) Sometimes, we let emotions pile up, too, holding in anger, resentment, bitterness, or other negative emotions that can heighten our stress and hike our chances of getting a heart attack. Instead, we can figure out healthier ways of “putting our emotions away,” such as improved communication, boundary setting, and mindfulness."

Smoking Can Make You Look Older

Man,Smoking,Cigarette.,Cigarette,Smoke,Spread.Shutterstock

A landmark study eight years ago proved cigarettes can age you. “In what is perhaps the best detail of the study, researchers used the annual Twins Days Festival in Twinsburg, Ohio (the ‘Largest Annual Gathering of Twins in the World!’) to round up the 79 identical pairs they include in the report. A panel of three plastic surgery residents compared the faces of the twins, one of which had been smoking for at least five years longer than the other,” reported the Today Show at the time. “They identified a few major areas of accelerated aging in the faces of the smoking twins: The smokers' upper eyelids drooped while the lower lids sagged, and they had more wrinkles around the mouth. The smokers were also more likely to have jowls, according to the study, which was published in the journal Plastic and Reconstructive Surgery.”

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Not Doing This Can Make You Look Older

Pretty attractive slim smiling woman on sunny beach in summer style fashion trend outfit happy, freedom, wearing white top, jeans and colorful printed tunic boho style chic and straw hat.Shutterstock/Maria Markevich

"I think the single most important thing you can do to look younger is smile. It decreases the number of wrinkles that appear over time on your face," says Dr. Leann Poston. "Smiling makes you happier and gives you more energy. A positive attitude encourages better eating habits and more exercise!"

💪🔥Body Booster: Take a break every 90 minutes. Stand up, stretch, or take a short walk to improve your focus and combat the risks of prolonged sitting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

5 Things You're Doing That May Cause Sagging Skin on Your Arms

Close-up Of A Woman Holding Arm With Excess Fat On Grey Background
Shutterstock
Ferozan Mast
By Ferozan MastApr 19, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

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

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

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

Is saggy arm skin causing unhappiness, frustration and a lack of confidence? Certain lifestyle factors and choices can directly impact skin health and appearance, and unfortunately sagging arm skin is often the result of those factors. “With aging, the skin naturally becomes less elastic and drier, with less fat and collagen in the deeper layers,” says the Mayo Clinic. “This process results in the lines and creases typical of wrinkling. It also causes loose, saggy skin.” Luckily there are things that can be done to prevent or lessen saggy skin and encourage healthy, toned arms. Here are five things that may be causing saggy arm skin.

Smoking Is Terrible For Skin

closeup woman hand smoking cigarette ,unhealthy lifestyle conceptShutterstock

Aside from the many health reasons smoking is terrible, it really does a number on your looks. Smoking encourages the breakdown of skin appearance and elasticity, which can lead to unfortunate arm skin sagging. “It is common for the skin of a 40-year-old heavy smoker to resemble that of a 70-year-old nonsmoker,” says the American Osteopathic College of Dermatology. “The exact connection between smoking and these effects are unknown, but current theories include the breakdown of elastic fibers in the skin, narrowing of blood vessels, production of free radicals, and reduced levels of vitamin A in the skin.”

Related: This Is Exactly How to Lose Body Fat This Year

Lack Of Moisture

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

Regular exfoliation and moisturizing helps maintain the integrity of your skin. “Daily use of a leave-on, gentle chemical exfoliant can make a huge difference—we can’t stress this enough,” says Paula Begoun, founder of Paula’s Choice. “These ingredients noticeably and dramatically smooth and hydrate skin, as well diminishing the appearance of wrinkles, and help skin’s resiliency, improving its ability to bounce back. We have a wide selection of BHA and AHA products, so you can find the right one for your skin type.”

Sun Damage

Woman using sunscreen cream. Beautiful girl with sun protection creamShutterstock

Sun damage can lead to sagging and discoloration. “Sunscreen is at the top of the list—that is non-negotiable!” Begoun says. “Sunscreen is a powerhouse youth-preserving skin care step, and it’s never too late to start. Sun protection is critical for youthful-looking skin, and you must apply it to your neck, chest, and hands, too.”

Lack of Exercise

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Exercise—especially strength training—can help prevent saggy arm skin. “As we age, the outer layer of our skin—the part we see and feel—gets thicker and drier while the inner layer thins, resulting in flakiness, wrinkling, and sagging,” Stanley Kovak, MD, founder of Kovak Dermatology and Laser Institute in Illinois, tells SilverSneakers.com. “If your muscle is firm and strong, the skin over it is pulled more taut.”

RELATED: 3 Things That Helped Me Break the Cycle of Yo-Yo Dieting

Too Much Sugar

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Too much sugar has a negative impact on skin and can accelerate aging, experts say. “If you put a banana out on the counter and unpeel it, what happens in 24-48 hours? It gets brown,” Andrew Nish, MD, tells UnityPoint Health. “What’s happening is the sugars in that banana are reacting with proteins, causing cross-linking and the brown color (browning reaction). The exact same reaction is happening in our bodies. We’re browning from the inside out.”

💪🔥Body Booster: Sun protection is critical for youthful-looking skin, and you must apply it to your neck, chest, and hands, too.

Healthy Body

7 Critical Mistakes to Avoid After 50, According to a Top Expert

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackApr 18, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio
✓Evidence-Based

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

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

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

Staying healthy after 50 doesn't have to be complicated, but many of us unknowingly sabotage our wellbeing. Dr. Eric Berg, DC, age 59, specializes in Healthy Ketosis and Intermittent Fasting and has dedicated his career to uncovering the truth about getting healthy and losing weight. As director of Dr. Berg's Nutritionals, a best-selling Amazon author with 13 million YouTube subscribers, his experience has revealed seven critical mistakes that can dramatically impact your health, especially after 50. Avoiding these common pitfalls could transform your energy, weight, and overall wellness starting today.

Trusting the Wrong Health Sources

Your health information is only as good as its source. In his post, Dr. Berg warns that "you want to really make sure that the source of your information that you get is based on someone who has a lot of experience and results in the problem you're trying to solve." Most conventional doctors receive minimal nutrition training, focusing instead on matching symptoms with medications. As Dr. Berg explains, standard medical practice is often "about giving you a label for a certain condition that's very descriptive and then matching that with a medication." What you really need is someone focused on addressing root causes rather than masking symptoms.

Accepting Diagnoses Without Question

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Not all medical diagnoses get to the heart of your problem. "Be very careful about accepting a diagnosis that just doesn't seem right," Dr. Berg advises. Many health conditions share similar symptoms but require completely different treatments. Before accepting a diagnosis that doesn't feel right, consider seeking a second opinion or working with a healthcare provider who examines the underlying causes of your symptoms rather than just treating the surface issues.

Using Treatments With Harsh Side Effects

Woman bending over toilet and having a nausea, vomit, vomitting, sick, bathroom​Common Side Effects to ExpectShutterstock

The cure shouldn't be worse than the condition. Dr. Berg emphasizes that you should "make sure that the solution or the treatment that you get doesn't create more problems than your current symptoms, aka side effects." Many conventional treatments come with side effects that can trigger new health issues, creating a cascade of problems. Instead of accepting these risks as inevitable, explore treatment options that address the root cause with minimal side effects.

Neglecting Critical Nutrients

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After 50, three specific nutrients become absolutely essential. "The most important one is vitamin D," states Dr. Berg. "Did you know that vitamin D influences 10% of those genes?" He notes that therapeutic benefits often require higher doses than typically recommended: "To create a therapeutic effect for vitamin D, you need to use 10,000, 20,000, 30,000, 50,000, or more of vitamin D3 to really create an effect." The second critical nutrient is magnesium, which Dr. Berg explains is "involved in thousands of different things in the body. Every different type of heart disease usually has a magnesium deficiency." The third key nutrient is zinc, which works synergistically with the other two. "Zinc is very, very important and a lot of people are deficient in zinc," Dr. Berg notes, adding that these nutrients "all really depend on each other."

Consuming Too Much Calcium and Iron

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Not all nutrients are beneficial in large amounts. "As we age, calcium tends to plug everything up," Dr. Berg warns. Without sufficient magnesium to regulate calcium, excess amounts can deposit in soft tissues and contribute to heart disease. Even more concerning is excess iron: "If you have too much iron, you're going to rust out your organs," cautions Dr. Berg. Our bodies can only eliminate 0.5 to 1 milligram of iron daily, yet the recommended daily allowance is much higher—8 mg for men and 18 mg for women of childbearing age. Dr. Berg advises, "We're taking in way too much iron" and suggests carefully monitoring food labels to avoid excessive intake.

Restricting Dietary Cholesterol

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Cholesterol is crucial, especially as you age. "When we age is we start having a decrease in hormones, testosterone, progesterone, estrogen, things like that. And all of those hormones are built out of cholesterol," Dr. Berg explains. Reducing cholesterol through diet or medication can further deplete already diminishing hormone levels after 50. According to Dr. Berg, "We need cholesterol for our brain, bile salts to help digest fats. Most importantly, we need cholesterol to make hormones." He recommends consuming cholesterol-rich foods like "butter, eggs, dairy, shellfish" to support hormone production.

Eating Too Frequently and Too Many Carbs

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.​Protection Against Fatty Liver DiseaseShutterstock

Your eating pattern may be more important than what you eat. "Every time you eat, you stimulate insulin," explains Dr. Berg. "Producing too much insulin is probably the single biggest problem right now behind so many chronic illnesses, not just diabetes, but a fatty liver, high blood pressure." He suggests reducing your eating frequency: "If you could just take your snacks, if it's nuts or whatever, and just push them to the meal and just had two meals a day, I think that would be awesome." This approach naturally supports intermittent fasting, which helps reduce insulin levels. Additionally, Dr. Berg emphasizes the importance of reducing carbohydrates, especially starches: "It's not just about cutting down the sugar carbohydrates. It's cutting down this other carbohydrate called starch."

Not Prioritizing Protein as You Age

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Protein becomes increasingly vital after 50. "Most of your body is protein, not just muscle, connective tissue, but your immune system, antibodies, white blood cells," Dr. Berg explains. He notes that people "will continue to eat until their protein requirements are satisfied," which explains why low-protein junk foods never truly satisfy hunger. As you age and naturally lose muscle mass, protein requirements actually increase. Dr. Berg recommends nutrient-dense animal proteins: "What food would give you the most healing? Right off the bat, grass-fed beef, grass-fed lamb. That's the most nutrient-dense food to heal the gut, to give you trace minerals, to give you B vitamins, but also to give you the highest quality protein."

Ignoring Your Environment and Stress Levels

Tired stressed old mature business woman suffering from neckpain working from home office sitting at table. Overworked senior middle aged lady massaging neck feeling hurt pain from incorrect posture.Shutterstock

Your surroundings and stress management significantly impact your health. "If you expose yourself to too much stress, it kind of gets stuck into your mind and you're trying to go to bed and you can't sleep and you're worrying and you're in this constant state of fear," Dr. Berg explains. He emphasizes the healing power of nature: "I didn't realize at first how important your environment was until I had this great opportunity to move out of the city into the farm. I'm going to tell you having that space is such a therapy. It's going into nature. It's so important to do this on a regular basis." Regular exercise also plays a crucial role in stress management. As Dr. Berg notes, "What exercise does is it kind of flushes out the cortisol and the adrenaline that builds up just from being on this planet."

Underestimating the Gut Microbiome

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,Tract​Digestive IssuesShutterstock

Your gut bacteria function as a vital organ system. "What you have to realize is when you take an antibiotic, you will never have the same microbes ever again," warns Dr. Berg. Contrary to common belief, he states, "It's a lie that they told you that, oh yeah, you're just going to actually decrease the number of microbes, and they're just going to come back to normal just like before. No, that's a lie." Your microbiome influences everything from immune function to mood: "The importance of supporting the gut microbes as an organ is vital for what? Immune protection, the neurotransmitters that are created, your mood, your cognitive function is influenced by the microbes." Dr. Berg recommends regularly consuming "fermented foods, sauerkraut, kimchi, yogurt, and taking a very good probiotic."

Final Word

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Creating lasting health requires deliberate action, especially after 50. As Dr. Berg emphasizes, "health has to be created. It doesn't just automatically happen." By avoiding these seven critical mistakes, you're setting yourself up for vibrant health well beyond age 50. Start implementing these changes today to build a foundation for lasting wellness that supports your body's natural healing abilities. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Nutrition & Diet

How to Keep the Weight Off After GLP-1 Medications,

Dr. Sue Decotiis MD
Copyright Dr. Sue Decotiis/YouTube
Christopher Roback
By Christopher RobackMay 04, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

Many people have achieved significant weight loss with medications like Mounjaro and Ozempic, but the dreaded "Ozempic rebound" has become a real concern. Studies show that most patients regain weight after stopping these medications - but it doesn't have to be that way. Dr. Sue Decotiis, MD, a triple board-certified physician specializing in medical weight loss, explains that with proper monitoring and lifestyle adjustments, you can maintain your results. Follow these expert tips to keep the weight off for good after your medication journey ends.

The Rebound Effect Is Real

Research confirms what many fear - weight often returns after stopping GLP-1 medications. In an Eli Lilly study, patients who discontinued Mounjaro regained about 14% of their body weight after 36 weeks. With Ozempic, two-thirds of the total weight loss was eventually regained. "Most of the folks that regained weren't doing it the right way," says Dr. Decotiis, who emphasizes that proper monitoring makes all the difference in maintaining results.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

Focus on Body Fat, Not Just Weight

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.​Everyday Foods This Expert Says Are “Destroying Your HealthShutterstock

The scale doesn't tell the whole story when it comes to healthy weight loss. "We make sure they're actually losing fat, okay? And their muscle is staying the same," explains Dr. Decotiis in her post. She monitors patients using body composition scales to track exactly what they're losing. "Most of the doctors prescribing this medication are not even putting people on a body composition scale," she points out, suggesting this oversight might contribute to weight regain after stopping medication.

Don't Stop Your Medication Abruptly

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​If You Lose Weight Soley Because of Ozempic, You Are Likely Losing MuscleShutterstock

If you want to maintain your results, a gradual approach to ending treatment is crucial. "The worst thing someone can do is stop the drug abruptly," warns Dr. Decotiis. Instead, she recommends a careful tapering process: "I titrate the drug up and I taper it down. That makes such a difference." This methodical approach gives your body time to adjust and may significantly improve your chances of maintaining weight loss.

Proper Hydration Is Non-Negotiable

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You might be surprised by how important water intake is for sustainable weight management. "People on these medications need to drink a tremendous amount of water. Up to maybe a gallon or more a day," Dr. Decotiis advises. She explains the science behind this requirement: "For every ounce of fat that you burn, you're losing water. It's very easy to get dehydrated." Proper hydration supports your metabolism and helps prevent weight regain.

Build Muscle Through Strength Training

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

Your exercise routine needs to focus on building and preserving muscle mass. "We don't encourage heavy aerobics, but we want them to build muscle," says Dr. Decotiis. Strength training helps maintain your metabolic rate, which is crucial for preventing weight regain. Even moderate resistance training several times per week can make a significant difference in your body composition and ability to maintain weight loss.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Prioritize Protein and Vegetables

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What you eat becomes even more important after stopping medication. "We want them to eat a lot of protein and vegetables, we measure the fiber in their diet," Dr. Decotiis explains. Protein helps preserve muscle mass while keeping you full, and fiber-rich vegetables provide essential nutrients with minimal calories. This nutritional approach supports sustainable weight management even as your body adjusts to life without medication.

Understand How Your Hormones Affect Results

Group of women in their 30s walking together in the outdoors. Cute blond and fit women in their mid 30s who are active and working to stay healthy. Full length photo with copy space​Walking with Others Can Make You More AccountableShutterstock

Your hormonal profile may influence how your body responds to both the medication and its discontinuation. "Estrogen is really a positive modulator," says Dr. Decotiis, noting that "women do very, very well on this medication" due to this hormonal interaction. Understanding your unique hormonal situation can help you create a more effective maintenance plan after stopping medication.

Regular Monitoring Makes The Difference

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Consistent check-ins are essential for maintaining results. "We follow patients very carefully, and we put them on a body composition scale every week, every other week," explains Dr. Decotiis. This regular monitoring allows for quick adjustments to your maintenance plan. Many of her patients who maintain this vigilance "have gotten off this drug and they've been able to maintain their weight," demonstrating that success is possible with the right approach.

Consider Which Medication You Used

Basrah, Iraq- January 05, 2024: photo of Saxenda and Mounjaro Weight Loss Pens GLP 1​1. Build a Strong Provider RelationshipShutterstock

Not all GLP-1 medications are created equal when it comes to maintenance potential. "People have lost a lot more weight on Mounjaro and Terzepatide than they did on Ozempic," Dr. Decotiis shares from her clinical experience. She adds that "there are also fewer side effects, and I feel that people are more easily tapered off that drug." The specific medication you used may influence your maintenance strategy.

RELATED:20 Possible Ozempic Side Effects

Adjust Your Approach Based On Your Metabolism

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Your unique metabolic profile should guide your maintenance plan. "It really depends on their metabolism," Dr. Decotiis explains when discussing how long patients typically need medication. She emphasizes personalization: "Some people can get off it pretty easily, okay? When I'm following your body composition scale, I'm seeing what's happening with your body fat as I'm taking the drug down." Your individual metabolic response will determine the best approach for maintaining your results.

Success Is Possible With The Right Strategy

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Despite concerning statistics about weight regain, maintaining your results is achievable. "Many of my patients have gotten off this drug and they've been able to maintain their weight," Dr. Decotiis affirms. The key difference is comprehensive care: tracking body composition, proper tapering, adequate hydration, appropriate exercise, and nutrition tailored to your needs. With this holistic approach, you can beat the odds and keep the weight off for good. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

She Lost 37 Lbs After 40 with These 3 Habits

Orisha Rè Lampkin Re fearlessrevolutionfitness
@fearlessrevolutionfitness
Leah Suzanne
By Leah SuzanneMay 04, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

Do you want to lose weight and keep it off? It might be time to evaluate your morning habits. Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She recently opened up to Body Network about a few game-changing habits that enable her to stay lean after 40. “I used to wake up and go straight into go-mode—emails, clients, workouts, to-do lists. But over time, my body made it clear: if I wanted to stay lean, magnetic, and energized after 40, I had to lead from within. These aren’t just habits—they’re rituals. Here’s what changed everything,” she says.

1. Body Check-In + Fluid Movement First Thing

“Before I even leave the bedroom, I start with a gentle, intuitive body check-in. It’s part mobility, part sensual movement, and part nervous system reset. I roll out my ankles, circle my hips, spiral my spine, and trace a few flowing figure eights. Sometimes I’ll add a few joint alignment drills or breath-led postural resets—especially if I feel tight or disconnected,” she says.

Why It Is Effective

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.​Bloating and SwellingShutterstock

“This practice doesn’t burn a single calorie, but it turns on my whole system. It wakes up my fascia, boosts circulation, and reconnects me to my power before anything else tries to hijack my energy. As a Corrective Exercise Specialist, I know this step prevents the compensations that can lead to pain, belly bloat, and sluggish mornings,” she explains.

2. Hydration + Plant-Powered Protein Before Coffee

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“I don’t eat meat, and I rarely drink coffee. When I do have coffee, it's not on an empty stomach. Now, I start my mornings with 16 oz of water infused with lemon to hydrate my cells and gently wake up my digestion. Then, I have a high-protein, mini meal—like a chia hemp smoothie, a protein bar, or warm quinoa with avocado and pumpkin seeds,” she says.

Why It Is Effective

“This isn’t a diet trick. It’s a stabilizer. It keeps my blood sugar balanced, supports lean muscle, and keeps cravings at bay—so I stay fueled, not frazzled. Then I’ll enjoy a ginger or peppermint tea if I’m in the mood,” she says.

3. Mental Rehearsal with Magnetic Intention

“Before the day tries to pull me in a million directions, I give myself space to lead it with purpose. I sit—sometimes for as little as 3 minutes, other days for 20—and meditate with intention. I visualize how I want to move, feel, and lead. I breathe into my body, soften my jaw, and call in confidence,” she reveals.

Why It Is Effective

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“This is where my NLP training shows up the most. I anchor into who I want to be, not in theory, but in action. Whether I’m dancing, coaching, or simply making breakfast, this mental rehearsal primes my nervous system to move in alignment with my desires,” she concludes. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

5 Snacks I Recommend for Women Over 50 to Burn Fat

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Leah Suzanne
By Leah SuzanneMay 04, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended

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

Many people believe that to lose weight, you need to stop snacking; however, this isn’t the case. Instead, you may have to shift your approach to snacking, opting for food that fuels your body instead of seeking a quick fix. Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, also known as The Diet Diva, is Body Network’s Resident Registered Dietitian Nutritionist. She is a Board-Certified Sports Dietitian and co-author of Flat Belly Cookbook for Dummies. We asked her for recommendations on the best snacks for women over 50 to burn fat, and here are five she swears by.

Greek Yogurt with Berries

Greek yogurt strawberry parfaits with fresh berries. toning. selective focusShutterstock

Her first snack for women over 50 to lose weight? Greek yogurt with berries. Always stick to plain Greek yogurt, as sweetened versions are higher in sugar and calories. “High in protein to support lean muscle and metabolism, plus calcium for bone health. Plus, berries are packed with antioxidants and fiber,” Collingwood says.

Hard-Boiled Egg Salad Made with Avocado

Diet avocado salad with boiled eggs and green onions with yogurt dressing closeup in a bowl on the table. horizontal​Avocado and Hard-Boiled Egg SaladShutterstock

It’s always great to make a batch of hard-boiled eggs. While they can be eaten whole, you can also use some to create a healthy version of egg salad. “Eggs give you protein and essential nutrients like choline. Avocados add healthy fats that promote satiety and support hormone balance,” explains Collingwood. “Eat on whole grain crackers or with raw veggies.”

Cottage Cheese with Flaxseeds and Grapes

Delicious fresh cottage cheese in bowl on table, closeup​5. Greek Yogurt/Cottage CheeseShutterstock

A great sweet-meets-savory snack that will help fill you up and fuel you for the rest of the day? Cottage cheese with flaxseeds and grapes. “Cottage cheese is a slow-digesting protein. Flaxseeds bring omega-3s and fiber; grapes are full of water and some fiber to keep you full,” explains Collingwood.

Almonds, Pistachios, or Walnuts

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An easy snack to help burn fat? “A small handful” of nuts, such as almonds, pistachios, or walnuts. “Nuts are nutrient-dense and full of good fats. They keep you full and help stabilize blood sugar levels,” says Collingwood.

Roasted Veggies

Full background of roasted colorful autumn vegetables, above view

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If you are cooking dinner, make some extra roasted veggies to snack on. “Low in calories, high in fiber, and loaded with vitamins. Roast with a spray of olive oil and some garlic and Italian seasoning,” she suggests. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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