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I Added These Simple Things to My Walking Routine And Now I See "Better Results"

One woman shares how she overcame her plateau by making a few easy tweaks.

FACT CHECKED BY Christopher Roback
Alexandrea_Garza_alexandreagarza3
FACT CHECKED BY Christopher Roback

Alexandrea Garza (@alexandreagarza) is a social media influencer who regularly shares about all the health habits that keep her in shape. In one of her viral posts, she revealed that after several months of the same exercise routine, she started hitting a plateau. However, after making a few simple tweaks, she is making more progress. “I've been doing the same workout routine for eight or nine months now, but I'm actually starting to see much better results within the past couple of weeks. And I'll tell you what I've changed,” she says in the clip.


She Walks 10,000 Steps Per Day

@alexandreagarza

How I’m starting to see better results from my workouts. This + adding in more protein and im seeing a difference within weeks. #pilates #10ksteps #walkingroutine

“So I always get my 10,000 steps in a day. I go for a walk. I'm getting ready to go for one right now,” she starts off. 10,000 steps is the gold standard if you want to lose weight, according to science. One study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies – including those published in JAMA Neurology and in JAMA Internal Medicine – linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

But She Upped Her Game, Transitioning to “Power Walks”

Alexandrea_Garza_alexandreagarza1alexandreagarza/TikTok

“But instead of just doing a leisurely walk, I now do power walks,” she reveals. I actually use my Peloton app. I do their outdoor walks, so they're kind of like interval power walks, moderate walks, or just much faster walks. I feel it so much more in my legs and my glutes and my hamstrings,” she continued. It's such a better workout.”

Related: #1 Hack to Make Maintaining Your Weight Loss Easy, According to Nutritionist

She Also Does Pilates

Pilates class with men and women at a gymShutterstock

She also does Pilates, which, according to research, helps increase muscle strength, endurance, and flexibility and improves posture and balance. “I've been doing that for about nine-ish months now. I used to just do kind of classic on the reformer, low, slower paced,” she says.

She Increased the Level

Alexandrea_Garza_alexandreagarza2alexandreagarza/TikTok

Similar to tweaking her walking routine, she amped up her Pilates workouts on the reformer. “I've moved up to their highest level, which is called mixed equipment. So, it's much heavier resistance. It's like a true strength workout, and I'm sweating. It's just much harder,” she says.

She Claims Her Results Are “Much Better”

Alexandrea_Garza_alexandreagarza4alexandreagarza/Instagram

The result? “So I'm doing the same workouts, but I've just leveled up the intensity while still keeping it low-impact, and I've seen much better results so far,” she explains.

Related: I Started to Walk 1 Mile Every Day and Here’s How I Made It Happen

Why It Is Important to “Level Up” Intensity Over Time

Alexandrea_Garza_alexandreagarza5alexandreagarza/TikTok

When it comes to weight loss and building muscle, you need to regularly amp up intensity if you want to continue seeing results. This is called hitting a plateau. “To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked at first may maintain your weight loss, but it won't lead to more weight loss,” explains the Mayo Clinic. In terms of exercise, you can either work out longer or harder.

💪🔥Body Booster: If you have hit a “plateau” in your weight loss or fat-burning journey, either amp up your fitness intensity or opt for longer workouts. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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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.

Alexandrea Garza (@alexandreagarza) is a social media influencer who regularly shares about all the health habits that keep her in shape. In one of her viral posts, she revealed that after several months of the same exercise routine, she started hitting a plateau. However, after making a few simple tweaks, she is making more progress. “I've been doing the same workout routine for eight or nine months now, but I'm actually starting to see much better results within the past couple of weeks. And I'll tell you what I've changed,” she says in the clip.


She Walks 10,000 Steps Per Day

@alexandreagarza

How I’m starting to see better results from my workouts. This + adding in more protein and im seeing a difference within weeks. #pilates #10ksteps #walkingroutine

“So I always get my 10,000 steps in a day. I go for a walk. I'm getting ready to go for one right now,” she starts off. 10,000 steps is the gold standard if you want to lose weight, according to science. One study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies – including those published in JAMA Neurology and in JAMA Internal Medicine – linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

But She Upped Her Game, Transitioning to “Power Walks”

Alexandrea_Garza_alexandreagarza1alexandreagarza/TikTok

“But instead of just doing a leisurely walk, I now do power walks,” she reveals. I actually use my Peloton app. I do their outdoor walks, so they're kind of like interval power walks, moderate walks, or just much faster walks. I feel it so much more in my legs and my glutes and my hamstrings,” she continued. It's such a better workout.”

Related: #1 Hack to Make Maintaining Your Weight Loss Easy, According to Nutritionist

She Also Does Pilates

Pilates class with men and women at a gymShutterstock

She also does Pilates, which, according to research, helps increase muscle strength, endurance, and flexibility and improves posture and balance. “I've been doing that for about nine-ish months now. I used to just do kind of classic on the reformer, low, slower paced,” she says.

She Increased the Level

Alexandrea_Garza_alexandreagarza2alexandreagarza/TikTok

Similar to tweaking her walking routine, she amped up her Pilates workouts on the reformer. “I've moved up to their highest level, which is called mixed equipment. So, it's much heavier resistance. It's like a true strength workout, and I'm sweating. It's just much harder,” she says.

She Claims Her Results Are “Much Better”

Alexandrea_Garza_alexandreagarza4alexandreagarza/Instagram

The result? “So I'm doing the same workouts, but I've just leveled up the intensity while still keeping it low-impact, and I've seen much better results so far,” she explains.

Related: I Started to Walk 1 Mile Every Day and Here’s How I Made It Happen

Why It Is Important to “Level Up” Intensity Over Time

Alexandrea_Garza_alexandreagarza5alexandreagarza/TikTok

When it comes to weight loss and building muscle, you need to regularly amp up intensity if you want to continue seeing results. This is called hitting a plateau. “To lose more weight, you need to either increase your physical activity or decrease the calories you eat. Using the same approach that worked at first may maintain your weight loss, but it won't lead to more weight loss,” explains the Mayo Clinic. In terms of exercise, you can either work out longer or harder.

💪🔥Body Booster: If you have hit a “plateau” in your weight loss or fat-burning journey, either amp up your fitness intensity or opt for longer workouts. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
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.

Briana Farnsworth (@brianafarnsworthx) is a volleyball player-slash-model-slash-influencer who lost a whopping 30 pounds just by walking. In one viral video she reveals the secret to her walking weight loss success, taking her followers on a walk with her. “People literally don't believe me when I tell them that I changed my body from this to this just by walking alone,” she says in the clip.


She Walks on the Treadmill

@brianafarnsworthx

Replying to @$ I like to implement other workouts everyone now and then but I swear by walks!! #walkingroutine #hotgirlwalks #slimlegs #slimarms #weightloss #modelworkout #modelroutine #modelarms

“Come with me. We're going to go for a little walk and I'm going to show you what I do on the treadmill. Okay?” she continues, heading to the gym and hopping on the treadmill.

She Makes Sure to Hydrate

briana-farnsworth-1brianafarnsworthx/TikTok

Prior to getting her sweat on, Briana fills up her Stanley cup with water. She also brings a pair of headphones so she can watch stuff or listen to music. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

Related: #1 Best Breakfast for Proteins According to Dietitian Who Lost 100 Pounds

She Does Interval Walking on an Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

Her key to losing weight with walking is doing interval training on an incline. “So my treadmill has this option here, it's called Fat Burner, and I love this one. It alternates between the incline of 1.5 to 4.5, and then I usually keep my speed between 3 and 4,” she explains, adding that if you don’t have that option, you can manually change the incline and speed accordingly.

She Walks for an Hour

briana-farnsworth-3brianafarnsworthx/TikTok

Halfway through her hour-long walking session, she shows her progress. She tries to walk an hour per day.

Be Consistent, She Concludes

briana-farnsworth-5brianafarnsworthx/TikTok

Consistency is key, says Briana. “Try it for one week, one month. Be consistent with it. I try to do it as many days a week as I can and you're going to see results. You just will.”

Why Walking Is a Good 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

The Mayo Clinic explains that walking can help you maintain a healthy weight and lose body fat, prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes. It can also help improve cardiovascular fitness, strengthen your bones and muscles, improve muscle endurance, increase energy levels, improve your mood, cognition, memory and sleep, improve your balance and coordination, strengthen immune system, and reduce stress and tension.

How Many Steps Should You Walk?

Stairs climbing running woman doing run up steps on staircaseShutterstock/Maridav

Most experts agree that 10,000 steps per day is a good goal for weight loss, and science supports it. According to a 2018 Obesity study, people who walked 10,000 steps a day were able to lose weight and keep it off. Studies published in JAMA Neurology and in JAMA Internal Medicine have also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

Related: Shaina Marie Shares the “Standing Abs” Workout Responsible for Her Six-Pack

Benefits of Walking on an Incline

Beautiful woman traveler climbs uphill with a dog on a background of mountain views. She is with a backpack and in red clothes.Shutterstock

Walking on an incline burns more calories than walking fast or even running on a flat surface, which is why many experts suggest upping your incline. A 2013 study even found that walkin on a 2 to 7 percent incline increased heart rate by almost 10 percent when compared with running on a flat surface.

💪🔥Body Booster: If you really want to burn fat and lose weight, don’t just walk 10,000 steps but do it on an incline. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Do you want to walk more? Matt D'Avella is a documentary and YouTube filmmaker who makes videos about minimalism, happiness, productivity, eating food, and exercise. In one viral video, he details his experience of walking 10,000 steps per day. “So I lift weights regularly, and I consider myself an active person, but if there's one area I definitely ignore, it's cardio. I rarely hit the treadmill, I don't run, and my average steps per day for the past three years has been less than 4,000,” he says. “I wanna finally add more movement into my daily routine, and so I'm gonna walk 10,000 steps a day for 30 days starting now.” Here is what happened.


It’s Not Easy to Find the Time

“One thing that was clear as I made my way through the first week is that it's not always easy to find the time,” says Matt. “It is surprisingly difficult to get 10,000 steps into a day. I keep finding myself checking my tracker at 8:00 PM at night and realizing that I am 2000 or 3000 steps short. And so what I've had to do is go out after dark and just walk around my neighborhood, which isn't creepy at all. Something is definitely gonna have to change. I'm definitely gonna have to switch up my routine, figure out a way to get my steps in early because I definitely can't keep this up.”

It’s Important to Track Steps

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

“One of the things I've done to help me track my steps is to get a smartwatch,” Matt says. He uses an Apple Watch, “and it uses a combination of GPS tracking and arm motion when estimating distance and steps.”

His Life Was More “Sedentary” Than He Realized

man with remote controlShutterstock

One thing the experiment made him realize is that his life had been “quite sedentary,” he says. “I'm not getting up and moving a whole lot when I start my work. I sit down for eight hours or 10 hours, and I rarely get up. I'll get up to go to the bathroom to make another cup of coffee, maybe to go to the gym. But my steps and my movement overall have actually been quite low.” A goal he has set is to increase movement “in a sustainable way, in a way that I might be able to carry on after the 30 days,” he says.

He Realized That Movement Adds Up

“The first thing that really started to work for me was focusing on incidental exercise, incidental exercises, any movement done in small amounts that adds up over the course of the day,” he says. “We all have choices that we make each day that impact the amount of movement we get. Like taking the stairs instead of the elevator, walking the long way to the gym or using a smaller cup of water so you have to refill it more often. This kind of exercise requires less effort than carving out a dedicated hour to go to the gym and can be built off everyday activities and routines. So, I began making different choices every day, and I started to notice a difference. A few hundred steps here, a couple thousand steps there. So this alone isn't getting me across the finish line, but it's still nice to see some progress, perhaps.”

He Started Multitasking on Walks

Image of happy young man walking on the street and looking aside while talking by his phone.Shutterstock

His “biggest breakthrough” was when he asked his friend to go for a walk during their work meeting. He also picked up a package on the way. “As obvious as it sounds, I never really thought about taking work meetings and calls while walking,” he says, noting that it’s an easy way to mix business and pleasure. He also takes work calls on his walk and goes for walks with his wife for long discussions.

He Slowed Down and Tried to Enjoy Every Walk

Silhouette of young man on the beach at sunset.Shutterstock

“One thing that I have started to do recently that has helped out immensely is to really slow down and try to actually enjoy each and every walk that I take,” he says.

“Early on, I'd gotten into the habit of rushing through my steps. I find myself in that awkward place somewhere between walking and jogging, like I'm holding it in while rushing to the bathroom. But once I started to slow down, I could take in the joy of my walks. I started casually listening to history podcasts. I listened to walking meditations. I walked silently around my neighborhood, and I explored new hikes and trails around Sydney. And this has honestly become my favorite thing about this city. There are dozens of beautiful hikes from the bush to the beaches. There are stunning views and moments of complete immersion in nature that you don't even realize you're in the city.”

And he soon noticed a difference. “And just as I started to find the joy in walking, I also started to notice some results. I've exercised more, I've climbed more flights, taken more steps, and had more walking and running distance.”

He Also Noticed That Steps Add Up Fast with Household Chores

Man shopping in supermarket while pushing shopping cartShutterstock

“I've just had one of the easiest days yet, blowing past 10,000 steps with little effort at all. I haven't gone on a single walk all day. And the reason I've been able to get so many steps is because I've just been doing household chores all day,” he says. “When I have these days when I'm just naturally moving about, I'm doing chores, I'm picking up things around the house, I'm running out for groceries, going to the gym, then my steps start to add up, and it starts to feel a whole lot more effortless.”

He Walks Instead of Drives

Another way he gets his steps in? He walks instead of drives. “I am really short on my steps, so I decided to walk to dinner tonight,” he says.

He Feels “A Lot Better”

Young man standing with his arms raised high in triumph under white cloudy sky with plenty of copy space.Shutterstock

“I feel a lot better. I do. I feel a lot better now that I have gotten this extra cardio in, even if that cardio was as simple as walking more,” he says. While he didn’t lose weight because his eating habits weren’t ideal, his overall health improved.

RELATED: I Lost Over 130 Pounds in 13 Months Through Strength Training

Here Are His Future Intentions with Walking

Close up - Running shoes runner man tying laces for summer run in forest park. Jogging girl exercise motivation health and fitness exercise.Shutterstock

“Here are my intentions going forward: I don't intend to hit 10,000 steps every single day. I just don't think that's a realistic goal for me personally. But I intend to walk more, and I want to try to increase my daily average to 7,500 steps per day. Some days will be less than that. Some days will be more. And I plan to reach this goal by repeating some of the things that work best for me over the past 30 days,” he says.

Walking Whenever Possible

“That's walking whenever possible, even when it's more convenient to drive. That's walking while taking calls, especially in the morning, and also trying to slow down and enjoy my walks as much as possible instead of rushing through them like I'm about to ship my pants.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
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.

If you are struggling with getting started on your weight loss journey and don’t know what to do, one weight loss warrior and influencer has the answer: Start walking. Louise (@LouisesJourneyxo) struggled with obesity most of her life before losing a whopping 120 pounds and completely transforming her body. According to her, her weight loss journey was primarily the result of putting one foot in front of the other. In a new viral video, she reveals exactly how she started walking and the hacks she used to maximize weight loss.


Walking Is Her Main Form of Cardio

“In today's video, I'm going to be telling you how you can walk the weight off, how you can use walking to lose weight, and I'll be talking about how I use walking throughout my weight loss journey,” she says at the start of the clip. “Walking is my main form of cardio, and I've lost the majority of my weight.”

However, She Does Lift Weights Now

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

“Obviously, disclaimer: I do lift weights now, and I've changed my body composition, but I still use walking as a means of activity and a way to keep fat off and lose fat,” she says.

Walking Is Simple, Effective, Low Effort, Low Impact Cardio

Running Women walking in CountryShutterstock

“Walking is the most simple but effective exercise anyone can do,” she continues. It is also a “low effort, low impact cardio,” and you can make several tweaks so you don’t plateau.

Walking Increases Your Daily Expenditure

Female hands tying shoelace on running shoes before practice. Woman athlete preparing for jogging outdoors. Runner getting ready for training. Sport active lifestyle concept. Close-upShutterstock

One of the reasons why “walking is literally an amazing exercise” is that “it increases your daily energy expenditure,” Louise explains. “The more you move, the more you walk around, and you’re burning calories. The good thing about walking is that it's low impact, low effort really; you don't really have to exert too much energy, and most people can do it. It burns calories and increases your daily energy expenditure, which is the amount of energy you basically spend every single day. To lose weight, you need to have a calorie deficit. And obviously, you do that by eating less and moving more.”

She Started by Walking on a Treadmill

Rear view of young woman walking on treadmillShutterstock

She reveals that when she started her weight loss journey, she simply walked on the treadmill. “Obviously, I didn't need to walk on the treadmill, so I'm not saying that you have to start off on the treadmill, but you know, on days where it's rainy and wet, you can go to the gym and go on the treadmill. If you've got a treadmill at home or even just walking around the house a lot more, just getting up and moving will increase your calories burn. So you can start off with that.”

She Did Interval Training

She also reveals that she did interval training, walking on no incline and then inclining to the max, “then just decline it a bit and just put it on a slight incline,” she says. “Or if you're just starting out you don't even need to incline it, just walk on the treadmill. “I'd just keep doing that until I did 20 minutes, and then each time I went to the gym,” she says.

She Started Walking Longer on Incline

Woman using incline threadmill in modern gym. Incline threadmills are used to simulate uphill walking or running and deliver additional workout benefits to users.Shutterstock

“I did that five days a week Monday to Friday and each time I went I was able to walk a little bit longer each time on the incline until I eventually got to a point where I was walking on the incline fully basically for 20 minutes straight,” she says. “Which was obviously an amazing achievement because I couldn't walk on there for a couple of minutes at first.”

RELATED: Lose 20 Pounds in 60 Days with Intermittent Fasting

You Can Also Start with a Slight Incline

Young female athlete exercising on treadmill in modern gym, setting up difficulty level.Shutterstock

“Obviously if you can't incline it all the way to the top, just do a half incline or just a slight incline and then gradually progressively overload by increasing the amount of time that you walk on the incline. And I think that's a good place to start with walking on the treadmill,” she says.

Aim for 30 Minutes of Walking a Day

“Another good place to start is by just getting out and doing a 30-minute walk a day. So if you are already pretty active, you walk about a bit then, and you are already basically doing 30-minute walks, just either add on another 30-minute walk or increase the time by another like 20, 30 minutes,” she says.

You Can Break the 30 Minutes Up

If you can't do 30 minutes all at once, she recommends breaking up your walks throughout the day. “You could do 10 minutes, 15 minutes, whatever extra activity you do on top of what you were doing before is gonna burn extra calories which will help you get into the calorie deficit, and it's improving your fitness and over time you'll be able to increase the amount of walking and steps that you do,” she says.

Use a Step Tracker

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

“Another way to include walking in your weight journey will be to get a step tracker. You don't necessarily have to get a step tracker because if you've got a smartphone, most of them basically have a step tracker, and if you have a look on there, you can see how many steps a day you are averaging,” she says.

Keep Increasing Your Steps

Once you have your step count, she recommends increasing it daily by a few thousand and working your way up. “Obviously, 10,000 is recommended like it's a general kind of amount, it is recommended to get that, but you can't just expect yourself to make a big jump,” she maintains. “The best way to go about walking for weight loss is to just gradually increase those steps. So even if that is 1000, 2000 extra steps and in focus on that for, I would say, three to four weeks or each month basically, then you can reevaluate it each month and increase your steps as you go.”

A Fitbit Helped Motivate Her to Walk More

Closeup cropped photo of female runner putting a pedometer on her wrist, Sports equipment and gadgets conceptShutterstock

She explained that she had invested in a Fitbit at first and now uses an Apple Watch. “What I did was I got the Fitbit, and I started going out for more walks, and what I found really good with the Fitbit is, or any kind of step tracker is that it's really motivating to see how many steps you'll get in. Sometimes we don't really realize how inactive we are, how much we haven't moved that day,” she says.

She Eventually Increased Her Daily Goal to 12,000 Steps

Athletic sexy woman walking or jogging on a path during sunrise or sunset.healthy lifestyle concept. young fitness woman walking on summer forest trail.Back view.Shutterstock

She admits she set her daily goal at 8,000 steps because “if I set it too high and I wasn't able to reach it, it would make me feel like I failed,” she says. Eventually, she increased it to 10,000, “and then after a few months, I even increased it to 12,000.”

RELATED: Top 17 Superfoods You Should Eat Every Day to Protect Your Heart

After You Hit 12,000 Steps, Focus on Adding Incline

Calgary, Alberta, Canada. Feb 21, 2022. A Person with an Apple Watch Series 7 with a pedometer and 10 kilometers run or walk.Shutterstock

“I feel like once you reach like 12,000 steps, you don't necessarily have to set a goal to get like 15,000 steps every single day. Kind of set it at a basic goal, and if you get more, you get more,” she continues. “But the way you can kind of increase after that is you can walk on an incline. So you can start doing treadmill walking, or you can go for, like, I like to go for hikes where it is quite hilly. So then that's not just like walking on a flat surface, so you end up burning more calories and using more energy by walking on the hills.”

Here Are Other Ways to Make Walking Harder and More Effective

Two fit young women friends exercising in a park running up the hill. Active healthy lifestyle and outdoor workout conceptShutterstock

What are other ways you can upgrade your walking workout? “You can speed up your walking; you can carry a bag with heavy stuff in it that is obviously going to progressively overload,” she says. You can also go for longer walks or increase the amount of time that you walk.

Walking Is Great for Mental Health

Wellness, fitness and woman in nature smile to enjoy fresh air after running, marathon training and workout. Sports, motivation and happy girl in park for zen wellness, cardio and healthy lifestyleShutterstock

“I literally make sure I go for a walk every single day, and it is good for my mental health as well,” she says. “I really enjoy that time. It's like my own time to just either put my headphones in or I'll just go out and walk just and listen to the nature, the birds chirping and that it just is really good to clear your mind and for your mental health you can take a friend with you, grab a coffee, go for a walk.”

RELATED: 9 Reasons Why Aren’t You Losing Weight on Ozempic, According to Doctor

Diet Needs to Be in Check To

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

While you “obviously” need to focus on the diet side, when it comes to exercise, “instead of trying to get a crazy workout program to start off with or a lifting program or anything like that, the first step will be to get out and go for more walks, increase your steps and slow and steady increasing and eventually you'll get to a point where it is just normal for you to be active,” she says.

It’s a “Depressing Feeling” When She Isn’t Active

panic attacks young girl sad and fear stressful depressed emotional.crying use hands cover face begging help.stop abusing violence in women,person with health anxiety,people bad feeling down conceptShutterstock

“It’s a depressing feeling when I've not been as active,” she claims. “My head feels so much clearer and at peace, and I feel a lot more positive, and I've gone out for a walk, so it's just beneficial all around, basically."

RELATED: 15 Signs You’re Eating Too Many Calories

Even If You Are Obese, Walking Is a Great Way to Start Losing Weight

Bottom line? “Walking is the simplest way to at least start” your weight loss journey before adding in other cardio and weight lifting. “If you are looking for somewhere to start, that's simple, that's easy, that's not gonna put strain on your body, especially if you're obese because if you are obese you've got a lot more pressure on your joints, you don't wanna be doing any jumping or anything that's like gonna give you an injury because obviously if you get injured and you're obese and you, you become even less active, it's a lot harder to lose weight,” she notes. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Copyright 5050 Gal/YouTube
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.

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For many of us, finding an enjoyable and sustainable form of exercise can be challenging. Liz, the creator of 5050 Gal channel and advocate of the Starch Solution, has found her perfect fitness match in walking. As someone who lost 48 pounds naturally following Dr. John McDougall's meal plan, Liz understands the importance of simple, effective lifestyle changes. Her journey has inspired viewers to embrace a healthy, plant-based lifestyle. Today, she shares her transformative experience with walking as exercise, backed by scientific research.


Set Your Daily Walking Goal

Liz underlines the importance of making walking a consistent habit. "Walking has forever changed my life, and I'm going to tell you exactly why that is," she says in the post. For Liz, the turning point came when she committed to walking three miles a day during her "Breaking My Plateau" series in 2023. She explains, "Three miles for me is a magic number. So it's a place where I can get my heart rate up. I keep going. I do about 20 minute miles, so it takes me a full hour."

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

Aim for 10,000 Steps a Day

This commitment aligns with scientific findings. A study published in the journal Obesity found that people who lost at least 10% of their body weight in 18 months were walking around 10,000 steps a day, matching a common public health advice for daily physical activity.

Boost Your Mental Health While Walking

Walking isn't just about physical fitness; it's also a powerful tool for mental well-being. Liz shares, "I feel like when I'm on my walks, it allows me to feel more free, have my heart open wide. It's a time to reflect on how things are going and where I'm at in life." She uses her walks to connect with friends and listen to podcasts and audiobooks, making it a rewarding and enjoyable experience.

Watch Your Body Transform

Consistent walking can lead to noticeable physical changes. Liz noticed a difference in her body composition when she maintained her three-mile daily walks. "My legs definitely have trimmed down quite a bit," she reports. These visible results serve as motivation to keep up the habit.

The Science Behind Walking

The science backs up Liz's experience. The study we mentioned earlier in the journal Obesity found that, after adjusting for various factors like clinic location, gender, ethnicity, and baseline step count, there was a significant link between the total number of steps taken per day and weight change over 18 months. In simple terms, the study suggests an additional 0.46 pounds of weight loss for every extra 1,000 steps walked daily. That's almost half a pound for every extra 1,000 steps you take daily!

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

Begin with Small Steps

For those just starting, Liz suggests beginning with shorter walks and gradually increasing the duration. "Maybe you walk 15 minutes in the morning, 15 minutes at night, and then your two 15-minute breaks at work," she advises. The key is to establish a routine and stick to it.

Focus on Quality and Quantity

Research supports this approach, emphasizing the importance of both quantity and quality of walking. Creasy et al. state, "These results suggest that the target physical activity expressed as steps·day−1 is approximately 10,000 with approximately 3,500 of these steps achieved at an intensity consistent with MVPA and in bouts of at least 10 minutes in duration."

Challenge Yourself with Variety

To challenge yourself and maximize the benefits of walking, consider adding variety. Liz shares her experience: "I wear a weighted vest when I go out for a walk. I started with, I believe, 10 to 11 pounds. I'm now at 20. I love 20. It makes me feel so strong in my body."

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Intensify Your Walks for Better Results

This approach aligns with research findings on the importance of intensity. Creasy et al. note, "The results of this study are important because they provide additional insight into physical activity recommendations that may be important to facilitate weight loss success. [...] This study further contributes to this body of literature and suggests that the pattern of physical activity expressed as steps·day−1 is associated with enhanced weight loss within a behavioral weight loss intervention."

Embrace Nature During Your Walks

Walking outdoors offers additional benefits. "I get to go out into nature, see the sun, if the sun is out, hopefully, and just breathe in fresh air," Liz enthuses. This connection with nature can enhance the overall walking experience and provide a mood boost.

Make Walking Your Daily Non-Negotiable

Liz considers walking one of her "non-negotiables" - a daily activity that's essential for her well-being. "I encourage you to get out and get your steps in," she says. "I love ending the day, taking my steps in, having that mental clarity, and having that zest for life."

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Fall in Love with Walking

Liz's experience, supported by scientific research, shows that walking can be a powerful tool for weight loss, mental clarity, and overall well-being. By making it a priority and enjoying the process, you too can reap the benefits of this simple yet effective form of exercise. As Liz puts it, "Find something that you will be able to forever do and fall in love with it. Find reasons why you should fall in love with it." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

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

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

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

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

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

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

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

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

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

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

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

1. Lean Proteins

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

Close up of green tea being poured from teapot into cupShutterstock

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

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

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

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

Avocado

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

Blueberries

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

Carrots

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

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

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

Coconut

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

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

Cucumber

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

Green Tea

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

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

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

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

Olive Oil

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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

Cut fresh ripe pumpkin on grey backgroundShutterstock

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.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

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.