Skip to content
Nutrition & Diet
✓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.

5 Smart Ways to Recover from Weekend Overeating, a Fat Loss Coach Reveals 

Don’t stress, do these things instead.

Leah Groth
By Leah GrothDec 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Amelia_Annie_Layng10
Copyright amelialayng/Instagram
Leah Groth
By Leah GrothDec 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
Nutrition & Diet

Did you overindulge over the past few days and feel helpless? Don’t, says one expert. Amelia Annie Layng is a fat loss coach and founder of Peach Power Fit, whose mission is “helping women who’ve tried every diet drop fat & love what they see in the mirror” with her balanced method. In a new social media post, she details exactly what to do if you think you overdid it. “5 things I’d do immediately after a high-calorie weekend,” she writes across the video.

Don’t Panic

If you are stressed about your eating, your first reaction may not be the best. “Panicking that it’s Monday Morning, the scale has spiked from a weekend of a few too many calories…! You better restrict yourself today… Well, don’t!” she says in the post.

Don’t Starve Yourself or Do a “Punisher” Workout

“Regardless of what you ate or drank this weekend, a black coffee, a 2-hour punisher workout, and 800 calories for the day will not help. Restricting yourself on a Monday is what leads to more overeating,” she continues. Instead, she recommends doing these five things.

RELATED:Scientists Find The Perfect Walking Speed That “Melts Body Fat”

Eat a Protein-Packed Breakfast

Start the day with protein. “Eat a balanced, high protein filling breakfast the day after and hit your usual calories for the rest of the day. High protein yogurt or scrambled eggs with veggies or a smoothie with protein and berries. This will prevent overeating on snacks later,” she writes.

Exercise

Get back into your usual workout routine, she encourages. “Hit your usual workout and steps that you usually do. Don’t force yourself to do more. You don’t need to! No amount of exercise will ‘make up’ what you’ve eaten,” she says.

Fuel Up with Whole Foods

Also, get back into a healthy eating routine. “Get back to 80% Whole Foods again: Get back into eating some veggies, lean protein, and healthy fats, as this will help balance blood sugar and keep you feeling satisfied,” she says.

Hydrate

Don’t forget to hydrate. “Get some water down you: Start your day with a bottle of water and keep drinking lots throughout the day,” she says. 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:Man Tries Fittest Man on Earth's Routine for a Day, “It Was Brutal”

Don’t Be Hard on Yourself

Don’t beat yourself up over your weekend of eating. “Embrace the memories you made. You had fun, it was 1 day. Denying yourself things makes the journey such a difficult and unenjoyable experience. Simply get straight back to your usual routine. Don’t stress about the scales. The journey can be enjoyable. Just pick up where you left off!!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

proteinsustainable weight lossfat losslose weight fastwalking

More For You

Nutrition & Diet

5 Ways to Recover From a High-Calorie Weekend

Becky B. Brossett becky_brossett
Copyright becky_brossett/Instagram
Leah Groth
By Leah GrothMar 15, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

It happens to the best of us: After sticking to a relatively healthy routine, we overindulge. However, according to one expert, you don’t need to stress out. Becky B. Brossett is an online coach “helping women 40+ build muscle & burn fat,” according to her Instagram bio. In a new social media post, she outlines exactly what to do after a cheat day, week, or month. “Indulged a little too much this weekend? Don't stress! Put it behind you & let's focus on moving forward w purpose,” she writes. “Here are 5 things to do after a high-calorie day/week/month.”

Hydrate Well

The first thing to do is to hydrate well. “Start your day with a big glass of water. Hydrating helps flush out toxins and reduces any bloating from the previous day's indulgence. Aim for at least 2-3 liters throughout the day,” she writes.

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

Get Moving

Next, get moving. “Light exercise, such as a brisk walk or yoga can help kick-start your metabolism and improve digestion. It's not about burning off the calories, but about getting your body back into a healthy routine,” she writes.

Eat a Balanced Breakfast

Don’t starve yourself the next day, even though it might seem like the obvious thing to do. “Begin with a protein-rich and fiber-filled breakfast. Think scrambled eggs with veggies or a superfood shake with spinach and berries. This keeps you full and prevents overeating later,” she suggests.

Focus on Whole Foods

When it comes to diet, eat healthier than usual. “Stick to whole, unprocessed foods for the day. Load up on vegetables, lean proteins, and healthy fats. This will nourish your body and help balance your blood sugar levels,” she says.

Avoid Guilt

Don’t feel guilty. “Don't beat yourself up. One high-calorie day won't ruin your progress. Stay positive, focus on your healthy habits, and remember that consistency is key to long-term success,” she says.

What You Shouldn’t Do

She also reveals a list of things that you shouldn't do. First, don’t “starve yourself for the coming days to ‘make up for it,’” she says. Also, don’t cut all carbs, do extra cardio to “punish yourself,” or “throw in the towel & think you failed. Pls let go of the all-or-nothing mindset. It's not helpful or healthy,” she says.

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

Keep Going

Her final message? “Remember, one good workout doesn't make you ripped. One high-calorie day doesn't ruin your progress. It's a new day so clean it up and keep going!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Smart Ways to Recover from Weekend Overeating, a Fat Loss Coach Reveals 

Amelia_Annie_Layng10
Copyright amelialayng/Instagram
Leah Groth
By Leah GrothDec 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Did you overindulge over the past few days and feel helpless? Don’t, says one expert. Amelia Annie Layng is a fat loss coach and founder of Peach Power Fit, whose mission is “helping women who’ve tried every diet drop fat & love what they see in the mirror” with her balanced method. In a new social media post, she details exactly what to do if you think you overdid it. “5 things I’d do immediately after a high-calorie weekend,” she writes across the video.

Don’t Panic

If you are stressed about your eating, your first reaction may not be the best. “Panicking that it’s Monday Morning, the scale has spiked from a weekend of a few too many calories…! You better restrict yourself today… Well, don’t!” she says in the post.

Don’t Starve Yourself or Do a “Punisher” Workout

“Regardless of what you ate or drank this weekend, a black coffee, a 2-hour punisher workout, and 800 calories for the day will not help. Restricting yourself on a Monday is what leads to more overeating,” she continues. Instead, she recommends doing these five things.

RELATED:Scientists Find The Perfect Walking Speed That “Melts Body Fat”

Eat a Protein-Packed Breakfast

Start the day with protein. “Eat a balanced, high protein filling breakfast the day after and hit your usual calories for the rest of the day. High protein yogurt or scrambled eggs with veggies or a smoothie with protein and berries. This will prevent overeating on snacks later,” she writes.

Exercise

Get back into your usual workout routine, she encourages. “Hit your usual workout and steps that you usually do. Don’t force yourself to do more. You don’t need to! No amount of exercise will ‘make up’ what you’ve eaten,” she says.

Fuel Up with Whole Foods

Also, get back into a healthy eating routine. “Get back to 80% Whole Foods again: Get back into eating some veggies, lean protein, and healthy fats, as this will help balance blood sugar and keep you feeling satisfied,” she says.

Hydrate

Don’t forget to hydrate. “Get some water down you: Start your day with a bottle of water and keep drinking lots throughout the day,” she says. 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:Man Tries Fittest Man on Earth's Routine for a Day, “It Was Brutal”

Don’t Be Hard on Yourself

Don’t beat yourself up over your weekend of eating. “Embrace the memories you made. You had fun, it was 1 day. Denying yourself things makes the journey such a difficult and unenjoyable experience. Simply get straight back to your usual routine. Don’t stress about the scales. The journey can be enjoyable. Just pick up where you left off!!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

10 Fat-Burning Tips to Lose Weight Fast

Riva Siggins rivafitness
Coach Reveals the 5 Basics of Weight Loss
Copyright rivafitness/Instagram
Leah Groth
By Leah GrothFeb 21, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓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.

Are you trying to lose weight? Keep it simple, says an expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a recent post she shares “5 simple tips” to burn fat and lose weight. “These tips may sound simple, but often, fat loss is overly complicated. Nail the basics, and you’ll get results,” she says.

Make Protein Your “Best Friend”

Her first tip is to )make protein your best friend. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier,” she said. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Get Enough Sleep

Next, “stop underestimating how important sleep is,” she writes. “Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder.”

Do Cardio Plus Weight Training

Next, she recommends prioritizing weight training while utilizing cardio “as a tool instead of solely doing cardio,” she says. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Eat Whole Foods

When it comes to diet, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take Things One Day at a Time

Tip five is to take things one day at a time. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time,” she writes.

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

Dial in Your Nutrition

In another post, she offers more tips. One thing she did was dial into her nutrition more than ever. “Around 90% of my calories come from whole foods and I feel so energised, I’m able to push harder in my sessions because I’m fuelling correctly, I’m not having energy dips throughout and I’m recovering well,” she says.

She Started Drinking Less Alcohol

She also started drinking less alcohol. “For the last few years I’ve not been a big drinker but even more so recently, I don’t know when I’ll drink again because I can have such a good time socially without it so I’ll only drink alcohol if I feel it will enhance the experience and there’s very few times I feel like that nowadays,” she writes.

EMOMs and AMRAPs

She also changed her training approach. While “the foundation of my training stays the same eg my strength work as progressive overload is key but I have different conditioning finishers each week from EMOMs and AMRAPs to threshold sessions and timed rounds, this is to test my aerobic and anaerobic capacity in different ways,” she says.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Prioritizing Herself

“I am prioritizing me more than ever before,” she continues. “I’m not afraid to say no to plans if I need time to rest, I’m not worried about people thinking I’m boring or saying yes to things to be a people pleaser. I’ve found a perfect balance with training hard, recharging and doing things that make me feel good in my spare time so I’m not burnt out or constantly feeling tired.”

Water

She also says that water has “become an absolute non-negotiable” in her plan. “4l of water a day,” she says. “I need to perform and recover my best.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Nutrition & Diet

10 Tips For Effective Fat Loss Without Extreme Dieting

Weight Loss. Happy Lady Wearing Jeans After Slimming Comparing Size Before And After Dieting Posing Near Mirror Standing At Home. Cropped Shot, Selective Focus
Shutterstock
Yaa Boakye, rdn, ldn, cpt
By Yaa Boakye, rdn, ldn, cptApr 10, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
See Full Bio
Follow:
FACT CHECKED BY Leah Groth
✓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.

To really nail your fat loss goals, let's get one thing straight: You need to look at it from all angles. Why? True progress lies in adopting a holistic approach to truly target body fat. And how do you do that? Ensuring you consume just enough calories to fuel your body without excess, prioritizing protein intake, managing stress from both work and personal life, getting sufficient sleep, and engaging in regular, and varied exercises are all crucial steps.

Moreover, keeping tabs on your health through regular lab work – checking on sex hormones, thyroid function, stress levels, and signs of insulin resistance – and having ongoing discussions with your healthcare provider about these results, play a significant role in your success.

Many of the following tips focus on nutrition, but it's essential to remember the other pieces that your body needs for a multifaceted fat loss approach. And remember, change doesn't have to happen all at once. Start with small, manageable adjustments and build from there, gradually incorporating more comprehensive changes to your lifestyle.

Smart Hydration for Hunger Management

healthy fitness girl with protein shake. Smile sport woman in the sunny dayShutterstock

What & Why: Proper hydration is a cornerstone of health, the body is mostly made of water, being adequately hydrated ensures you have optimal brain function, physical performance, prevents mistaking thirst for hunger, acts as an appetite suppressant, and is great to maintain overall health.

How to Approach: Make it a ritual to start each day with a glass of water. Prior to each meal, drink another glass to foster fullness and hydration.

Common Pitfalls: Overlooking water intake due to a preference for flavored drinks or simply forgetting.

Solutions: Utilize reminder apps or stylish, eco-friendly water bottles with hourly markings to keep hydration top of mind. For added enjoyment experiment with natural infusions (lemon, melon, cucumber, mint, etc) to satisfy cravings for flavored beverages without the added sugar.

High Water Content Foods for Fullness and Flavor

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

What & Why: Foods high in water content but low in calories—such as fresh vegetables, fruits, and broth-based soups—offer a strategy to enjoy larger, more satisfying meals without overloading on calories, assisting in weight control, thus fat loss if all variables addressed, and nutrient intake.

How to Approach: Integrate a salad with your veggies and fruits of choice or a comforting bowl of vegetable soup into your daily meals to increase volume and nutritional value without the calorie count climbing too high.

Common Pitfalls: Relying too heavily on these foods, potentially missing out on essential nutrients found in more calorie-dense foods.

Solutions: Create balanced meals that include a variety of food groups, ensuring a rich intake of necessary nutrients. When craving comfort foods, creatively adapt your favorites, such as adding extra vegetables to a homemade pizza or burger to boost fiber and reduce calories.

Related: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Mindful Eating for Enhanced Enjoyment and Satisfaction

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

What & Why: Slowing down and savoring your meals without distractions allows your body to properly signal fullness, reducing the risk of overeating and increasing meal satisfaction.

How to Approach: Commit to fully focusing on at least one meal a day, noting the taste, texture, and aroma of your food, and appreciating the nourishment it provides.

Common Pitfalls: Eating quickly or while distracted, leading to missed satiety cues and overconsumption.

Solutions: Identify one meal a day where you can dedicate your full attention to eating. Gradually expand this practice, making mindful eating a natural part of your dining routine.

Innovative Comfort Food Makeovers for Nutrient-Rich Indulgences

cooking burgers on hot grill with flamesShutterstock

What & Why: Reworking beloved comfort dishes into more nutrient-rich/healthier versions allows you to satisfy cravings while aligning with your nutritional goals, making weight management, in particular fat loss, both enjoyable and sustainable.

How to Approach: For a nutritious twist on classic burgers, switch to low—carb and high-protein buns like UnbelievaBun, prioritize lean meats and enhance the filling with beans or lentils for protein, pile on the fresh produce, and bake sweet potato fries for a side. This method ensures you're getting a fiber, protein, and nutrient boost while indulging responsibly.

Common Pitfalls: Believing that eating healthily means sacrificing the joy of eating and/or giving up your favorite meals.

Solutions: Dive into the creative process of cooking, exploring new ways to remix traditional recipes with healthier ingredients. Document your culinary experiments, adjusting as needed to perfect the balance between nutrition and flavor.

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

Learn How to Meal Prep Nutrient-Rich Meals

Smiling woman reading label on food package while buying groceries from refrigerated section in supermarket.Shutterstock

What & Why: By investing a few hours each week into preparing nutrient-dense meals, you ensure that healthy choices are always at hand, significantly reducing the likelihood of reaching for high-calorie convenience foods. The value of doing this is immense—it streamlines your diet, helps control portions, ensures a balanced intake of nutrients, and ultimately supports your fat loss and health goals.

How to Approach:

  • Plan Ahead: Spend 30 minutes each week planning your meals. Choose recipes that are both nutritious and satisfying.
  • Grocery List: Create a shopping list based on your meal plan. Stick to the perimeter of the grocery store to focus on fresh produce, lean proteins, and whole grains.
  • Batch Cooking and Pre-Assemble: Select one day for meal prep—Sunday afternoon or any day off. Focus on preparing bulk items like grains, proteins, and chopped vegetables. Quinoa, brown rice, chicken breasts, tofu, or beans can be cooked in large quantities and stored. Wash and chop a variety of vegetables for salads, stir-fries, or snacks. Pre-assemble or portion out some meals into containers for grab-and-go ease.

Common Pitfalls: The thought of planning, shopping, and cooking all at once can seem daunting for beginners. Eating the same meals repeatedly. Finding a block of time for meal prep can be challenging, especially with a busy schedule.

Solutions: Start simple. Choose meals that require minimal ingredients and preparation. As you become more comfortable with the process, gradually introduce more complex recipes. Incorporate theme days (e.g., Meatless Monday, Taco Tuesday) to add variety. Explore new recipes weekly to mix things up, keeping your diet both interesting and diverse. Break down the meal prep process into smaller tasks throughout the week. For example, shop for groceries on one day, chop vegetables on another, and cook bulk items on the next.

Decoding Nutrition Labels for Effective Fat Loss

Woman cutting chicken fillet in kitchen, closeupShutterstock

What & Why: Deciphering nutrition labels is a critical skill for anyone on a fat loss journey. It empowers you to make choices that align with your goals, steering clear of foods that could hinder your progress. Identifying foods high in nutrients but low in empty calories, trans fats, added sugars, and low-sodium essential for reducing body fat while nourishing your body. Since everyone has unique goals, it’s crucial to understand your individual dietary needs. A professional can provide personalized advice on what nutritional aspects you should focus on based on your health status and fat loss goals.

How to Approach for Fat Loss:

  • Serving Size Accuracy: Understand the serving size to accurately gauge the calories and nutrients you're consuming.
  • Seek Out Protein and Fiber: Foods rich in protein and fiber can enhance feelings of fullness, reducing the likelihood of overeating. Look for these nutrients to compose meals that are satisfying and conducive to keeping you full enough and stay in a enough of a calorie deficit to promote fat loss.
  • Beware of Hidden Fats and Sugars: Trans fats and added sugars are your adversaries on a fat loss journey. They contribute to calorie excess and poor nutritional quality without providing lasting satiety or energy.

Common Pitfalls: Overlooking serving sizes, when it comes to eating the meal, which can lead to consuming more calories than intended. Not all carbs are created equal. For example, added sugars can significantly increase calorie intake without offering any nutritional benefit.

Solutions: Always compare the serving size on the label to the amount you actually consume. While not all packaged foods are bad, focusing on whole, minimally processed foods can naturally reduce intake of added sugars and unhealthy fats.

Strategic Snacking to Maintain Energy and Avoid Overeating

Healthy Greek yogurt bowl with fresh berryShutterstock

What & Why: Smart snacking can keep your energy levels stable throughout the day, prevent overeating at meal times, and ensure you're incorporating a variety of nutrients into your diet.

How to Approach: Plan for 1-3 healthy snacks a day, focusing on a mix of protein, healthy fats, and fiber. Options include Greek yogurt with berries, sliced apples with almond butter, or a small handful of nuts and seeds.

Common Pitfalls: Eating snacks mindlessly can lead to unnecessary calorie consumption. Opting for high-sugar, processed snacks can spike blood sugar levels and lead to cravings.

Solutions: Be conscious of why you're snacking. If you're not truly hungry, consider a glass of water or a quick walk. Having pre-portioned, healthy snacks on hand can make it easier to make smart choices.

Solidifying Goals for Fat Loss

leg of fat woman being run or jog on belt of treadmill machineShutterstock

What & Why: Setting precise goals is the most important foundation that must be laid before starting a successful fat loss journey. Goals provide direction, motivation, and a measure for success. They transform the intangible desire to lose weight, especially fat, into a series of actionable steps.

How to Approach: Craft SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals that detail exactly what you aim to achieve, how you'll measure progress, and a deadline for completion. This could mean setting a goal to lose 10 pounds of fat in 3 months through a combination of diet adjustments and increased physical activity.

Common Pitfalls: Vague goal setting without clear metrics or timelines. Setting overly ambitious goals that are unrealistic or unattainable. Relying solely on the scale can be misleading since it doesn't differentiate between fat loss and muscle gain.

Solutions: Break down large goals into smaller, more manageable milestones and schedule monthly to get body fat tested via calipers, DEXA scans or ultrasound body fat devices. Regularly review and adjust your goals as needed to remain aligned with your capabilities and circumstances.

Developing a Weekly Plan

Healthy food concept. Fresh vegetables, fruits, meat and fish on wooden table. Healthy eating and meal plan. Top viewShutterstock

What & Why: A well-structured weekly plan translates your fat loss goals into daily actions. This roadmap outlines when you'll exercise, what you'll eat, and how you'll manage potential obstacles, ensuring you're consistently making progress.

How to Approach: Detail your weekly meal plans, exercise schedules, and hydration goals. Utilize digital tools like calendar apps to schedule your workouts and meal prep times, treating them as fixed appointments.

Common Pitfalls: Overlooking the importance of planning for meals and snacks. Failing to account for busy days or unexpected events that could derail your plan.

Solutions: Incorporate flexible meal options and quick workouts to accommodate hectic days. Plan healthy snacks to prevent impulsive, unhealthy eating when pressed for time.

RELATED: Jeff Nippard Shares 3 New Exercises You Should Try

Find an Accountability Partner

Healthy asian two people young woman eating vegetables green salad at gym In a room with a window with natural light. Fitness and healthy food conceptShutterstock

What & Why: Accountability keeps you committed to your fat loss goals through external validation and support. Whether through a friend, family member, or digital community, having someone to share your journey with can significantly enhance your motivation and adherence.

How to Approach: Choose an accountability partner who understands your goals and can offer support. Set up regular check-ins to discuss progress, challenges, and strategies for overcoming obstacles.

Common Pitfalls: Selecting an accountability partner who isn't supportive or reliable. Inconsistent communication with your accountability partner.

Solutions: Be selective in choosing someone who is genuinely interested in seeing you succeed. Schedule regular, non-negotiable check-ins, whether they're in-person, via phone, or online.

💪🔥Body Booster: Fat loss is more than just cutting calories and exercising more. Planning ahead and ensuring accountability and setting yourself up for success, will help you achieve your fat loss goals.

Nutrition & Diet

I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good

Brittany_Werner2
Copyright Brittany Werner
Brittany Werner, ms, rdn
By Brittany Werner, ms, rdnOct 08, 2024
Brittany Werner, ms, rdn
Brittany Werner is a dedicated registered dietitian nutritionist and the driving force behind empowering ...
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Losing body fat and keeping it off can feel challenging, but with the right strategies, it’s absolutely achievable. As a registered dietitian nutritionist with over 17 years of experience, Brittany Werner, the Director of Coaching at Working Against Gravity, has helped thousands of clients reach their health goals. In this article, she shares her expert insights on how to effectively shed body fat for good. From understanding body fat types and the science of fat storage to focusing on a sustainable diet, incorporating both cardio and strength training, and improving lifestyle habits, Brittany lays out a comprehensive, step-by-step guide to long-term fat loss success. If you're ready to make lasting changes and transform your health, follow these proven tips and start your fat loss journey today.

Know Your Body Fat: Essential vs. Stored

Brittany WernerCopyright Brittany Werner

Body fat isn't all bad - we need some to survive. There are two types: essential fat (found in bones, liver, kidneys, intestines, and muscles) and stored fat (found in adipose tissue). When we talk about losing body fat, we're usually referring to reducing stored fat to improve our body composition. This is crucial because excess body fat can lead to serious health risks like cancer, diabetes, and heart disease.

RELATED:10 Secrets to Melt Fat Fast That Experts Swear By (No Starvation Required)

Understand How Your Body Stores and Burns Fat

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

Fat storage, known as lipogenesis, primarily occurs in the liver. Here, excess calories are converted into fatty acids and transported to adipose tissue for storage. To lose body fat, we need to create an energy imbalance by burning more calories than we consume. This process is the cornerstone of effective fat loss.

Identify What's Affecting Your Fat Loss

Fat woman, Obese woman hand holding excessive belly fat isolated on gym background, Overweight fatty belly of woman, Woman diet lifestyle concept to reduce belly and shape up healthy stomach muscle.Shutterstock

While energy balance is the primary factor in losing body fat, other elements play a role too. These include genetics, certain medical conditions, medications affecting appetite, societal pressures, sedentary lifestyles, and inadequate sleep. Understanding these factors can help you tailor your approach to fat loss.

Focus on Your Diet First

Brittany WernerCopyright Brittany Werner

When it comes to losing body fat, diet is king. It's much easier to create a caloric deficit through dietary changes than through exercise alone. The most effective approach combines a sustainable, balanced diet with enjoyable physical activity. Remember, fad diets often lead to short-term results and can even be harmful. Instead, focus on long-term, sustainable eating habits.

RELATED:19 Weight Loss Errors Nutritionists Wish Everyone Would Stop Making

Create a Safe Calorie Deficit

Nutrition facts. Close-up.Shutterstock

To lose body fat, you need to achieve a calorie deficit. This means consuming fewer calories than your body burns. The safest way to do this is by making small, sustainable changes to your diet and increasing your physical activity. Consult with a nutrition professional, such as a registered dietitian, to establish a nutrition plan tailored to your needs.

Create a Safe Calorie Deficit

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

While diet is crucial, exercise plays a vital role in fat loss too. Regular physical activity increases your daily caloric burn and builds lean muscle mass, which can boost your resting metabolic rate. A combination of cardio and resistance training is most effective for fat loss. The key is finding activities you enjoy and can maintain long-term.

Mix Cardio and Strength Training for Best Results

Dedicated athletic woman running in nature and dawn.Shutterstock

For optimal fat loss, it's important to balance both cardio and strength training. Cardio helps burn calories during the activity, while strength training builds muscle mass, which increases your metabolism even at rest. Aim to include both types of exercise in your routine, adjusting the balance based on your personal preferences and goals.

Improve Your Lifestyle Habits

Good morning, new day, weekend, holiday. Happy Young Woman sets on Bed, teen Girl Stretching arms after sleep and enjoying morning in cozy comfort bedroom interiorShutterstock

Beyond diet and exercise, several lifestyle factors contribute to successful fat loss. Adequate sleep is crucial, as poor sleep patterns can disrupt hunger hormones and increase stress levels. Managing stress is equally important, as elevated cortisol levels can contribute to increased abdominal fat. Don't forget about hydration and moderate alcohol consumption, too.

RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast

Consider Advanced Methods Carefully

Brittany WernerCopyright Brittany Werner

While there are advanced techniques and technologies available for fat loss, remember that the fundamental principle remains a calorie deficit. These advanced methods may offer additional support, but they're not magic solutions. Always consult with a professional before trying any new techniques or technologies.

Overcome Common Fat Loss Obstacles

A man sitting on the bench and looking at the seaShutterstock

Fat loss isn't always smooth sailing. You might encounter plateaus, where progress stalls despite continued efforts. To overcome these, try adjusting your caloric intake, changing up your exercise routine, or incorporating periodic refeeds. Emotional eating triggered by stress or boredom can also hinder progress. Find alternative coping mechanisms and seek support from friends and family. Remember, consistency is key. Working with a nutrition coach can help you establish a realistic, sustainable routine and set achievable goals.

Keep the Fat Off Long-Term

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

The real challenge often comes after you've lost the fat - keeping it off. The key to long-term success is finding a nutrition plan you can stick to consistently and enjoy. Prioritize whole, nutrient-dense foods and regular physical activity. Remember, it's a marathon, not a sprint. Sustainable fat loss is about making lasting lifestyle changes, not quick fixes.

RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds

Start Your Fat Loss Journey Today

Brittany WernerCopyright Brittany Werner

As you embark on your fat loss journey, remember this quote from Zig Ziglar: "If you are unwilling to learn, no one can help you. If you're determined to learn, no one can stop you." Be open to new ideas and willing to make challenging changes. Surround yourself with a supportive community, and don't give up - you're worth the fight. There will be hard days, but I promise you, the end goal of health is worth it. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Foods That Secretly Burn Fat After 40

10 Foods That Secretly Burn Fat After 40
Shutterstock
Christopher Roback
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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.

Shutterstock

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

Mackerel,Fish,Grill,foodShutterstock

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

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

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

Various seeds , nuts seeds , pumpkin seeds and varies in glass jarShutterstock

"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

Shutterstock

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

Fruit,Market,Fresh,Fruits,Vegetables,market,farmers,farm,Shutterstock

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.

Fitness & Workouts

Hold This 10-Minute Squat? You’re a Mobility Pro

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Christopher Roback
By Christopher RobackApr 02, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Evidence-Based

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

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

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

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.

Nutrition & Diet

12 Best Foods That Help You Look 10 Years Younger

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Leah Suzanne
By Leah SuzanneApr 02, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Whole and cut avocados on grey marble table, flat layShutterstock

“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

Fresh,Blueberry,Background,,Texture,Blueberry,Berries,Close,Up,,Macro,Shot.Shutterstock

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

Cut,Cucumber,In,Glass,Bowl,,Fresh,Vegetables,And,Dill,OnShutterstock

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

Japanese green teaShutterstock

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

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

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

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

Olive Oil

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

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

Pumpkin

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

Orange,,Red,And,Yellow,Cherry,Tomatoes.,Mix,Colorful,Tomatoes,InShutterstock

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

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

“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.

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.