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10 Cardio Mistakes I Will Never Make Again After Losing 110 Pounds

Thomas DeLauer reveals how to maximize weight loss with cardio.

Thomas DeLauer

Are you doing lots of cardio but failing to lose weight? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and exercising. In one of his viral videos, he reveals that he used to make a lot of cardio mistakes that prevented him from losing weight.


“When you're using cardio specifically for fat loss, there's different rules that you need to follow. Cardio is great for overall health benefits. Cardio is great when it comes down to longevity, but when you're looking at fat loss specifically, there's a few things you need to pay attention to,” he says, revealing “the most critical cardio fat loss mistakes that people make.”

The Zone Creep

The first mistake is something he calls the zone creep. “The zone creep is when you start doing cardio, but you start enjoying cardio so much that you slowly start increasing your intensity. Now, if you were training for performance, this would make sense. You want to improve your performance, and you want to be pushing it harder. But the zone creep is where you start creeping into zone four, sometimes even zone five,” he says, adding that for weight loss, you should try and stay in zone two cardio range, “which means that you can carry a conversation on with somebody while you're doing your cardio,” he says.

Not only is it “great for just sustainability with your cardio, but it also allows you to utilize fats as the fuel source during your cardio better. When you creep into zone three, you're utilizing carbohydrates and fat, so you're okay in that zone. But what happens with me is I get into running, and then I start wanting to push my times, and I start wanting to get faster, and I start wanting to do this, and it becomes a problem. Next thing I know, I'm looking at my Oura and my Whoop results, and I'm in zone four the whole time. This is great for performance but is not nearly as good for using fat as a percentage of your fuel. So try to keep your intensity down to a rating of perceived exertion of maybe six on a scale of one to 10. That way, you could carry on a conversation or do the sign test. If you're running, you could literally sing to yourself without getting out of breath. That's a good indicator,” DeLauer says.

Not Increasing Your Protein Intake

sport, fitness, healthy lifestyle, diet and people concept - close up of man with food rich in protein showing thumbs upShutterstock

The second mistake? Not increasing your protein more when you add cardio. “For example, you eat 200 grams of protein per day when you're resistance training, but then you add an hour of cardio in, you should be adding more protein in, and people don't typically factor that in,” he says.

“They think resistance training is all that triggers a demand for protein, but when you do cardio, you absolutely trigger a demand for protein. And arguably, it becomes even more important because with resistance training, you're trying to add muscle typically, or you're trying to get stronger with cardio. You need to add that protein to prevent the muscle from being wasted. So when you add cardio in, add more protein.” A general rule of thumb? “For every 30 minutes of cardio, add another 30 grams of protein,” he says.

Not Cross Training

The next one is not cross-training. “This is so important, especially for fat loss, and that's just the rule of efficiency. If I go out and I go for a run and I run for the next three weeks, I'm going to get really good at running, and what's going to happen is I'm going to develop efficiency,” he says.

That's the entire idea of training. But we're not just trying to train. We're trying to trigger adaptation. So, I always try to make sure that my cardio seems adequately difficult. If running becomes easy, then I switch to the bike. If the bike becomes easy, then I switch to the rower. If the rower becomes easy, then I switch to the skier. I'm always kind of rotating it up, and it's a really important thing to remember.”

RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps

Dehydration

Sunset, man and drinking water with earphones in countryside for fitness and exercise in summer. Mountain, athlete and bodybuilder in evening for wellness or rest with podcast or radio in Los AngelesShutterstock

Next up, not drinking enough water. “If you're training outside, one of the fastest ways that you're going to slow down your performance is becoming dehydrated. So whether that means you're hydrating before your workouts or hydrating after, I always recommend increasing your sodium levels. This is a really important thing, as you have more intracellular water and more onboard water for your activity. One of the reasons people get so sore is because they end up quite dehydrated, and they don't even realize it. So dehydration plays a critical role in delayed onset muscle soreness and our overall recovery,” he says.

Avoiding Upper Body Cardio

The next mistake is avoiding upper-body cardio. “Upper body cardio is one of the most powerful ways to get your heart rate up, especially if you're doing interval training. So, if you're doing steady-state cardio, doing arm-type work might be a little bit different. But if you're trying to opt for HIIT to get it done faster, doing upper body movements is a huge, huge cheat code,” he says.

“The reason is that you have more of what is called peripheral resistance. That means when the heart is pumping blood into the upper body, there is less overall ability to receive that blood than when the legs are pumping blood. You have big arteries in the legs. So when your heart's pumping, it can quickly drain blood into the legs. With the upper body, it has to fight resistance from the periphery. What that means is less activity gets your heart rate up more. So if you're trying to do interval training, doing something like the rower where you use a lot of arms or doing battle ropes where you use a lot of arm movement is a tremendous way to get the heart rate up super fast in 20, 30 seconds and then recover. It's totally missing out by not doing it. We always think of cardio as using our legs, jumping, running, biking, or whatever, and using our arms.”

Cardio Taking Away From Resistance Training

“This next one is one that people really mess up on a lot, and that is doing so much cardio that they start taking away from their resistance training,” he says.

“If we run or we bike so much to the point that we're sore, it's counterproductive because then we cannot do the resistance training as well. And resistance training is going to be the bigger driver for so much of our metabolism. So you're putting the cart before the horse here by trying to do more cardio to burn fat, but you're ultimately missing out on what's really going to allow you to burn fat long term. So make your cardio adjustments so that you're pushing it, but not so much that it’s detrimental to your actual resistance training.”

Overeating

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

Next up, overeating, which is “really hard to manage unless you occasionally track food, which I don't recommend a lot of people do, because it becomes rather orthorexic and obsessive and it can cause a problem,” he says.

“Maybe doing it from time to time when you do cardio triggers a pretty serious ghrelin response. What that means is over the subsequent hours after doing cardio, you're a lot more hungry than you normally would be, and your hunger is going to be much more, much greater than the calories that you actually expended with your cardio workout. If I go out and I run and I burn 600 calories, I'm going to come back, and I'm probably ravenous for like three or four hours. It's way, way, way too easy for me to overeat more than 600 calories just by the sheer hunger episodes. So you have to be aware of that, and there's no way to override that other than just your prefrontal cortex and being able to manage, but just be very aware of it because just 'cause you added more cardio doesn't give you a license to eat whatever you want.”

RELATED:I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Not Increasing Antioxidant Intake

Next up is one that “totally goes by the wayside,” and that is not increasing antioxidant intake. “When you resistance train, sure you cause stress to the body. We always think of it. We always think like, okay, I'm lifting weights. I'm tearing muscle fibers and rebuilding them a hundred percent. But when you're doing cardio, it's this constant burn that creates a lot of oxidative stress. There are a lot of published papers out there that demonstrate that high endurance work or heavy amounts of cardio increase the risk of upper respiratory and lower respiratory infections. This is no joke. This is a very real thing. People that are in serious training blocks are getting sick all the time because they beat themselves up.”

However if you are “upregulating your antioxidant intake” and consuming “a lot of fruits, a lot of veggies to get the antioxidants in,” you can help prevent that. “Don't be afraid of taking things like echinacea, vitamin E, like 300 to 600 milligrams of alpha lipoic acid on days that you do a lot of cardio to counteract it,” he says. “Even simple vitamin C, even things like ashwagandha, things like that, can help regulate these things. Those are all very powerful antioxidant tools,” he says. “But the bottom line is by increasing whole fruits and veggies, you're probably getting a good majority of it, but a lot of us don't pay attention to that.”

Mixing Cardio with Weight Training

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

“Another big mistake and a caveat, especially a mistake for beginners, is mixing your cardio with your weight training,” he says. “When you are getting started, and your goal is fat loss, and you're not at a point in your body composition that you're happy, it's not exactly the most advantageous thing to do. And the simple reason is you're mixing energy systems. You're putting emphasis on your cardio for 30 seconds, but it's taking away from the emphasis on your resistance training for 30 seconds and vice versa,” he explains.

“So the emphasis on your resistance training is taking away from your cardio. You're not able to get into that comfortable zone where you're actually oxidizing fat as well. Even though your grandiose ultimate calorie burn is very high, you're putting yourself in a spot where you're really just squeaking out a little bit. It's almost like you're becoming a jack of all trades, master of none, and you're getting about 70% effectiveness in each category. So try separating. Have a very clear line of delineation between your resistance training and your cardio, at least until you become more experienced.”

RELATED:The One Superfood Worth Eating Every Day to Boost Metabolism, Top Nutritionist Reveals

Not Having Fun

This last one, “arguably the most important when it comes down to sustainability.” is having fun. “The best way that you can do cardio is by doing something that you don't realize you're doing cardio with. So what I mean by that is throwing a backpack on and going for a hike with a friend or going out and playing soccer or football or something, your cardio is going to be in that zone that you want it to be, and you're going to have fun, and it's not going to feel like work. The moment it becomes miserable, the moment it goes into a different region of your brain and it's categorized and filed into an area that you don't wanna tap into unless you need to, and you've created a terrible Pavlovian response with it,” he points out.

“I enjoy running. Running isn't a chore for me. That's why I choose to do it. If I choose to do other forms of cardio, it's not as fun. I like to hike. I like to throw a heavy backpack on. I like the grind of that, but I also like going with my family and throwing my daughter on my back and feeling a hike that way where it's a hard workout, but I'm enjoying time with my family and it doesn't feel like it. Trust me. That's going to be the secret sauce above all else.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Are you doing lots of cardio but failing to lose weight? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds by maintaining a healthy diet and exercising. In one of his viral videos, he reveals that he used to make a lot of cardio mistakes that prevented him from losing weight.


“When you're using cardio specifically for fat loss, there's different rules that you need to follow. Cardio is great for overall health benefits. Cardio is great when it comes down to longevity, but when you're looking at fat loss specifically, there's a few things you need to pay attention to,” he says, revealing “the most critical cardio fat loss mistakes that people make.”

The Zone Creep

The first mistake is something he calls the zone creep. “The zone creep is when you start doing cardio, but you start enjoying cardio so much that you slowly start increasing your intensity. Now, if you were training for performance, this would make sense. You want to improve your performance, and you want to be pushing it harder. But the zone creep is where you start creeping into zone four, sometimes even zone five,” he says, adding that for weight loss, you should try and stay in zone two cardio range, “which means that you can carry a conversation on with somebody while you're doing your cardio,” he says.

Not only is it “great for just sustainability with your cardio, but it also allows you to utilize fats as the fuel source during your cardio better. When you creep into zone three, you're utilizing carbohydrates and fat, so you're okay in that zone. But what happens with me is I get into running, and then I start wanting to push my times, and I start wanting to get faster, and I start wanting to do this, and it becomes a problem. Next thing I know, I'm looking at my Oura and my Whoop results, and I'm in zone four the whole time. This is great for performance but is not nearly as good for using fat as a percentage of your fuel. So try to keep your intensity down to a rating of perceived exertion of maybe six on a scale of one to 10. That way, you could carry on a conversation or do the sign test. If you're running, you could literally sing to yourself without getting out of breath. That's a good indicator,” DeLauer says.

Not Increasing Your Protein Intake

sport, fitness, healthy lifestyle, diet and people concept - close up of man with food rich in protein showing thumbs upShutterstock

The second mistake? Not increasing your protein more when you add cardio. “For example, you eat 200 grams of protein per day when you're resistance training, but then you add an hour of cardio in, you should be adding more protein in, and people don't typically factor that in,” he says.

“They think resistance training is all that triggers a demand for protein, but when you do cardio, you absolutely trigger a demand for protein. And arguably, it becomes even more important because with resistance training, you're trying to add muscle typically, or you're trying to get stronger with cardio. You need to add that protein to prevent the muscle from being wasted. So when you add cardio in, add more protein.” A general rule of thumb? “For every 30 minutes of cardio, add another 30 grams of protein,” he says.

Not Cross Training

The next one is not cross-training. “This is so important, especially for fat loss, and that's just the rule of efficiency. If I go out and I go for a run and I run for the next three weeks, I'm going to get really good at running, and what's going to happen is I'm going to develop efficiency,” he says.

That's the entire idea of training. But we're not just trying to train. We're trying to trigger adaptation. So, I always try to make sure that my cardio seems adequately difficult. If running becomes easy, then I switch to the bike. If the bike becomes easy, then I switch to the rower. If the rower becomes easy, then I switch to the skier. I'm always kind of rotating it up, and it's a really important thing to remember.”

RELATED:I Lost 70 Pounds, “Got Rid of Cellulite and Fat and Toned My Legs” with These 3 Simple Steps

Dehydration

Sunset, man and drinking water with earphones in countryside for fitness and exercise in summer. Mountain, athlete and bodybuilder in evening for wellness or rest with podcast or radio in Los AngelesShutterstock

Next up, not drinking enough water. “If you're training outside, one of the fastest ways that you're going to slow down your performance is becoming dehydrated. So whether that means you're hydrating before your workouts or hydrating after, I always recommend increasing your sodium levels. This is a really important thing, as you have more intracellular water and more onboard water for your activity. One of the reasons people get so sore is because they end up quite dehydrated, and they don't even realize it. So dehydration plays a critical role in delayed onset muscle soreness and our overall recovery,” he says.

Avoiding Upper Body Cardio

The next mistake is avoiding upper-body cardio. “Upper body cardio is one of the most powerful ways to get your heart rate up, especially if you're doing interval training. So, if you're doing steady-state cardio, doing arm-type work might be a little bit different. But if you're trying to opt for HIIT to get it done faster, doing upper body movements is a huge, huge cheat code,” he says.

“The reason is that you have more of what is called peripheral resistance. That means when the heart is pumping blood into the upper body, there is less overall ability to receive that blood than when the legs are pumping blood. You have big arteries in the legs. So when your heart's pumping, it can quickly drain blood into the legs. With the upper body, it has to fight resistance from the periphery. What that means is less activity gets your heart rate up more. So if you're trying to do interval training, doing something like the rower where you use a lot of arms or doing battle ropes where you use a lot of arm movement is a tremendous way to get the heart rate up super fast in 20, 30 seconds and then recover. It's totally missing out by not doing it. We always think of cardio as using our legs, jumping, running, biking, or whatever, and using our arms.”

Cardio Taking Away From Resistance Training

“This next one is one that people really mess up on a lot, and that is doing so much cardio that they start taking away from their resistance training,” he says.

“If we run or we bike so much to the point that we're sore, it's counterproductive because then we cannot do the resistance training as well. And resistance training is going to be the bigger driver for so much of our metabolism. So you're putting the cart before the horse here by trying to do more cardio to burn fat, but you're ultimately missing out on what's really going to allow you to burn fat long term. So make your cardio adjustments so that you're pushing it, but not so much that it’s detrimental to your actual resistance training.”

Overeating

Happy adult couple have fun together eating meat cooked on a spit in touristic restaurant. Man and woman enjoy time eating meal from same fork posing for a picture. Happiness relationship food conceptShutterstock

Next up, overeating, which is “really hard to manage unless you occasionally track food, which I don't recommend a lot of people do, because it becomes rather orthorexic and obsessive and it can cause a problem,” he says.

“Maybe doing it from time to time when you do cardio triggers a pretty serious ghrelin response. What that means is over the subsequent hours after doing cardio, you're a lot more hungry than you normally would be, and your hunger is going to be much more, much greater than the calories that you actually expended with your cardio workout. If I go out and I run and I burn 600 calories, I'm going to come back, and I'm probably ravenous for like three or four hours. It's way, way, way too easy for me to overeat more than 600 calories just by the sheer hunger episodes. So you have to be aware of that, and there's no way to override that other than just your prefrontal cortex and being able to manage, but just be very aware of it because just 'cause you added more cardio doesn't give you a license to eat whatever you want.”

RELATED:I’m 90+ and These 9 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Not Increasing Antioxidant Intake

Next up is one that “totally goes by the wayside,” and that is not increasing antioxidant intake. “When you resistance train, sure you cause stress to the body. We always think of it. We always think like, okay, I'm lifting weights. I'm tearing muscle fibers and rebuilding them a hundred percent. But when you're doing cardio, it's this constant burn that creates a lot of oxidative stress. There are a lot of published papers out there that demonstrate that high endurance work or heavy amounts of cardio increase the risk of upper respiratory and lower respiratory infections. This is no joke. This is a very real thing. People that are in serious training blocks are getting sick all the time because they beat themselves up.”

However if you are “upregulating your antioxidant intake” and consuming “a lot of fruits, a lot of veggies to get the antioxidants in,” you can help prevent that. “Don't be afraid of taking things like echinacea, vitamin E, like 300 to 600 milligrams of alpha lipoic acid on days that you do a lot of cardio to counteract it,” he says. “Even simple vitamin C, even things like ashwagandha, things like that, can help regulate these things. Those are all very powerful antioxidant tools,” he says. “But the bottom line is by increasing whole fruits and veggies, you're probably getting a good majority of it, but a lot of us don't pay attention to that.”

Mixing Cardio with Weight Training

Close-up of a Muscular Shirtless Man Lifting Heavy Barbell and Doing Military Press Bodybuilding Exercise in the Industrial Gym Building.Shutterstock

“Another big mistake and a caveat, especially a mistake for beginners, is mixing your cardio with your weight training,” he says. “When you are getting started, and your goal is fat loss, and you're not at a point in your body composition that you're happy, it's not exactly the most advantageous thing to do. And the simple reason is you're mixing energy systems. You're putting emphasis on your cardio for 30 seconds, but it's taking away from the emphasis on your resistance training for 30 seconds and vice versa,” he explains.

“So the emphasis on your resistance training is taking away from your cardio. You're not able to get into that comfortable zone where you're actually oxidizing fat as well. Even though your grandiose ultimate calorie burn is very high, you're putting yourself in a spot where you're really just squeaking out a little bit. It's almost like you're becoming a jack of all trades, master of none, and you're getting about 70% effectiveness in each category. So try separating. Have a very clear line of delineation between your resistance training and your cardio, at least until you become more experienced.”

RELATED:The One Superfood Worth Eating Every Day to Boost Metabolism, Top Nutritionist Reveals

Not Having Fun

This last one, “arguably the most important when it comes down to sustainability.” is having fun. “The best way that you can do cardio is by doing something that you don't realize you're doing cardio with. So what I mean by that is throwing a backpack on and going for a hike with a friend or going out and playing soccer or football or something, your cardio is going to be in that zone that you want it to be, and you're going to have fun, and it's not going to feel like work. The moment it becomes miserable, the moment it goes into a different region of your brain and it's categorized and filed into an area that you don't wanna tap into unless you need to, and you've created a terrible Pavlovian response with it,” he points out.

“I enjoy running. Running isn't a chore for me. That's why I choose to do it. If I choose to do other forms of cardio, it's not as fun. I like to hike. I like to throw a heavy backpack on. I like the grind of that, but I also like going with my family and throwing my daughter on my back and feeling a hike that way where it's a hard workout, but I'm enjoying time with my family and it doesn't feel like it. Trust me. That's going to be the secret sauce above all else.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
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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.

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos – viewed over 8 million times, Kiki reveals the biggest weight loss mistake she made on her journey – and also what ultimately led to her weight loss success.


She Says Doing High Intensity Workouts Were a “Huge Mistake”

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

“I was so motivated to lose weight and I wanted to see results fast, but I didn't do my research and I jumped straight in, literally into a high intensity, 90 day workout plan. Huge mistake,” Kiki says in the video.

After 45 Days She Hadn’t Lost Weight

kikivirk2kikivirk/TikTok

After a month-and-a-half, she didn't feel like she'd lost any weight. “I was overdoing it. The long, painful HIIT workouts were actually doing my body no good. They were causing it too much stress and loads of other problems,” she says.

Related: 5 Pilates Exercises for a Flat Stomach in 14 Days

She Had “Weight Plateaus” and “Felt So Hungry and Fatigued”

young sports woman working out, running and feeling tired on treadmill in gymShutterstock

In another video, she specified that she was doing “high intensity cardio” five times a week in hopes it “would burn fat fast and give me my dream body,” she explained. “But instead, I had weight plateaus and felt so hungry and fatigued.

Her Fat Began to “Melt Off” When She Started Strength Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Literally, as soon as I started strength training and less cardio, the fat began to melt off, and the lean muscle mass I gained gave me the tone look I'd always wanted,” she continued.

Her Program: LISS, Walking, Strength and Resistance Training, and a Short HIIT Workout

Running shoes - woman tying shoe laces. Closeup of female sport fitness runner getting ready for jogging outdoors on waterfront in late summer or fallShutterstock

Her program starts with doing 45 to 60 minutes of LISS cardio four times a week. She also walks 7 to 12,000 steps every day, does strength and resistance training three times a week, and a 15-minute HIIT workout once a week.

Related: Patrick Mahomes' "Natural Dad Bod" Has Everyone Talking. Here's How to Ditch It, According to Expert

An Expert Weighs In

Kendra_Gamblehitfitnesstraining/Instagram

“What she says is definitely spot on,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. “Intense cardio and intense HIIT more than twice a week will do the body more harm than good and is not the way to lose fat and get that toned look.” Instead, she agrees that “increasing your everyday steps is more of the most important and beginner things you can do to start losing fat along with getting your diet right.” Unfortunately, “fat loss is not an immediate thing and will take time and dedication but she explains it all perfectly.”

💪🔥Body Booster: If you are a beginner trying to lose weight, starting by increasing your steps and modifying your diet instead of going overboard with higher intensity workouts.

Martin Balcaitis
Copyright Martin Balcaitis

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

Man eats, eating​What To Do InsteadShutterstock

Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

The Workout Strategy

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

Feel softness, asian young woman, female hand holding pile clothing from table, stack folding clean clothes after washing, laundry and dry. Household working at home. Laundry and maid concept.Shutterstock

Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Amy Fritz amy.fritz
Copyright Amy Fritz/Instagram/YouTube
Evidence-Based

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

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

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

We've all been there – feeling uncomfortable in our own skin, wanting to make a change, but not knowing where to start. Amy Fritz knows this feeling all too well. After reaching her heaviest weight by the end of 2022, she felt miserable and ready for change. By making simple adjustments to her lifestyle—moving her body daily and fueling it with nutritious foods 80% of the time—Amy lost over 90 pounds in just 12 months. Now she's sharing the surprising mistakes she had to overcome to find success. Read on to discover what could be holding back your own weight loss journey.

Mistake 1: Focusing on the scale instead of how you feel

Many of us become obsessed with numbers on the scale, but Amy discovered a more powerful motivator. "Feeling healthy is so much more powerful than any number you will ever see on the scale," she explains in her post. Just two weeks into her journey, despite only losing about five pounds, Amy already noticed positive changes.

"The shame of making bad choices that I had been making for so long started to melt away," Amy shares. That feeling of health fueled her to keep going, even when the weight loss was slow. Now, a year into her journey, she craves those healthy habits. "If I have a couple of days where maybe I miss a workout or make some poor choices with my diet, I start to feel gross," Amy admits.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Mistake 2: Neglecting mental health while focusing on physical changes

One of Amy's biggest realizations was that sustainable weight loss begins in the mind, not the body. "Until you're mentally ready, until you've really done the work with your mental health, it's not going to be sustainable or easy to try to focus on your physical health," Amy emphasizes.

Working with a therapist helped Amy overcome emotional eating and develop tools for making healthy choices while managing everyday stress. "You have to prioritize your mental health and what's important on the inside. And then that will snowball and reflect the outside," she says.

Mistake 3: Believing you must eliminate favorite foods

Perhaps the most surprising mistake Amy identified was thinking weight loss meant giving up foods she loved. "You do not have to cut out any specific foods or your favorite meals in order to lose weight," Amy states. She discovered that overly restricting certain foods creates a vicious cycle of craving, overeating, guilt, and more restriction.

Instead, Amy found healthier ways to enjoy her favorite meals. "When you have those cravings for foods, all you have to do is find healthier ways to make them," she explains. For example, pizza night became healthier by adding nutritional volume: "Maybe I sprinkle on a bunch of fresh veggies, or what I really love to do is toss some arugula and some olive oil and balsamic and top that on my pizza."

Mistake 4: Tracking calories too rigidly

Amy initially thought successful weight loss meant sticking to a strict daily calorie limit—a common but often unsustainable approach. "You don't have to track your calories by the day," Amy reveals. Instead, she discovered the power of weekly tracking.

"If you want to lose one pound a week, you have to be in at least a deficit of 3500 calories on the week," Amy explains. This flexibility allowed her to enjoy date nights without guilt while still meeting her goals. "I have date night every Friday night. And so you better be sure I use one of my larger calorie days for Friday so I can go out and enjoy myself and not have to worry and feel like I've fallen off the wagon."

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Mistake 5: Putting exercise last on your priority list

Making exercise an "if I have time" activity was a major error Amy had to correct. "You have to prioritize movement and exercise really high when you're on a journey like this. You have to make it almost your number one priority or else it's not going to get done," Amy stresses.

She learned to stop waiting for the perfect moment when everything else was in order. "Leave the kitchen a mess, leave the bedroom a mess, leave the pile of laundry, let something go so that you can go move your body because you matter and you'll feel better," Amy advises. Putting herself first with exercise actually improved her ability to handle other responsibilities.

Why waiting for motivation doesn't work

Many people make the mistake of waiting until they feel motivated to start exercising or eating better. Amy discovered that action comes first, motivation follows. "You'll start to feel good long before you see results on the scale," she points out. The feeling of making healthy choices daily becomes its own reward and generates the motivation to continue.

The perfectionism trap that sabotages progress

Amy admits she used to think everything had to be perfect before she could focus on her health. "So many times last year and before beginning this journey, I would say, man, I can only go to the gym if the whole house is clean," she recalls. This perfectionism kept her from taking action. Learning to let go of perfect and embrace progress was key to her success.

How meal repetition simplifies weight loss

Contrary to popular advice about needing endless variety, Amy found freedom in keeping meals simple. "It is okay if you found a recipe that is highly nutritional, that you love, that your whole family loves, that supports everyone's goals. It is okay to make that two or three times a week," Amy reassures.

Sheet pan dinners and taco nights became staples in her home. "We do taco night at least once a week, sometimes twice a week," she admits. Finding a few healthy meals that work and repeating them eliminated decision fatigue and simplified her journey.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Why adding nutrition works better than restriction

Rather than focusing on what to eliminate, Amy discovered the power of adding nutrition to her plate. "Add some more nutrition to your plate and really add some volume to your plate so that you can control the portions," she explains. This approach—eating more vegetables and nutrient-dense foods alongside smaller portions of more indulgent items—kept her satisfied without feeling deprived.

The mindset shift that makes habits stick

Eventually, Amy's healthy choices became automatic. "Now that I'm a year in, I still have a long way to go. I can truly say the feeling of eating healthy and moving my body is not only habitual, but it's something I crave," she shares. This transformation from forcing herself to do healthy activities to actually desiring them was the ultimate key to her success.

Amy's journey proves that sustainable weight loss doesn't require extreme measures or suffering. By avoiding these five unexpected mistakes—focusing too much on the scale, neglecting mental health, eliminating favorite foods, tracking calories too rigidly, and putting exercise last—she created lasting change. Her approach balanced enjoyment with progress, proving that weight loss doesn't have to be miserable to be effective. Start today by addressing these common mistakes in your own journey—you've got this! And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50

FACT CHECKED BY Christopher Roback
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Losing weight when you have PCOS is no joke—something TikTok influencer Kiki (@kikivirk) knows all too well. Kiki says she was motivated to lose weight and see results fast, but she went about the process before doing her research. So what exactly happened? The workout regimen she jumped into not only didn’t lead to any fat loss but was causing her massive stress. Here’s what happened, and what Kiki did to actually lose the weight in a PCOS-friendly way.


Too Intense, Too Much

@kikivirk

The plan that helped me shed 60lbs 💪🏽 #weightloss #pcos #pcosweightloss #weightlossmotivation #weightlosstipsforwomen #pcosworkout

Kiki says she jumped into a 90-day HIIT workout regimen without doing any research, and found the entire process far too harsh for her body. “Those long painful HIIT workouts were actually doing my body no good,” she says. “They were causing too much stress and loads of other problems.”

Low Impact Workouts

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Kiki switched to a lower-impact workout routine using weights, swimming, and more gentle cardio to get fit and lose 60 pounds. “I switched to this workout structure and built up lean muscle and burned fat,” she says. “And it didn’t feel like an uphill struggle.”

Related: I’m a Health Coach and This is My Easy Meal Plan for the Whole Week

Dangers of Overtraining

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Overtraining can completely undermine your fitness goals—so learn to listen to your body and get adequate rest. “Exercise is one of the best things you can do for your health but there are limits on how much exercise you should be doing,” says LIFT Society Co-Founder David Schenk. “Too much exercise can actually kill your gains in the gym. Over exercising will leave you in a continued state of fatigue, soreness, inflammation, chronic injuries and sickness. In order to avoid this make sure to program rest days into your weekly routine and listen to your body.”

PCOS and Exercise

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Kiki has PCOS, which makes it even more important to do exercises that help combat weight gain associated with the condition. “When women with PCOS are on their menstrual cycle, the intensity and/or durations of the workouts may need to be adjusted as well as the types of clothes worn if you are experiencing intense cramping,” says Brooklyn-based Tonal coach Tanysha Renee. “Some of the key ways to stay consistent when dealing with PCOS are to prioritize your sleep, your hydration, listen to your body, and modify the intensity of your workouts if you must.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Walking Workouts

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It’s no wonder Kiki’s weight came off when she switched to lower-stress workouts: Exercises such as walking are some of the best for women with PCOS as they help keep cortisol levels down. “There are so many fancy exercise machines, fitness gadgets and complex ways to exercise that it can be all too easy to forget about the oldest and most simplistic way to exercise: walking,” Schenk says. “The benefits of walking everyday go beyond just burning calories and fat and include boosting your mood, helping to digest your food better, connecting with nature, overcoming anxiety and depression and being social. The bottom line is that walking everyday is the simplest, cheapest and easiest way to start improving your health and wellness today.”

💪🔥Body Booster: Ease into new workout routines slowly and listen to your body. Harder is not always better!

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

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

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

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

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

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

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

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

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

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

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

1. Lean Proteins

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

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

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

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

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

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

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

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

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

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

5. Eggs

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

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

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

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

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

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

Detox water with sliced cucumber in a drinking glass

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Evidence-Based

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

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

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

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

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

The Lost Resting Position

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

Why We Struggle With Squatting

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

Benefits Beyond Flexibility

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

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

Making the Squat Accessible

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

Laura's Personal Journey

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

The "Use It or Lose It" Principle

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

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

Beyond Static Holding

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

Making It Part of Daily Life

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

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

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

A Test of Mental Resilience

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

Start Where You Are

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

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

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

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

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

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

Almond Milk

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

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

Avocado

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“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

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

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

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

Coconut

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

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

Cucumber

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

Green Tea

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Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

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

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

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

Olive Oil

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

Pumpkin

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Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

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

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

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Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.