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12 Powerful Ways to Transform Your Body at Any Age

No matter your age, your best, healthiest years can be ahead of you.

FACT CHECKED BY Christopher Roback
Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workout
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FACT CHECKED BY Christopher Roback

With every age milestone we reach, many of us feel that the best days of our physical health are behind us. At 30, maybe we still feel nearly unstoppable, but let’s face it, after 40, it’s pretty common to feel like we’re speeding down a steep hill, maybe with a dumpster fire called “50” raging at the bottom.


The next stop is 60, and then? “Fuggedaboudit” might be the word that pops into your head.

If you’re someone who hasn’t been all that mindful about nutrition and exercise, a feeling close to panic might set in.

But Is it really that bad?

Not by a long shot.

No matter your age, your best, healthiest years can be ahead of you, if you’re willing to do the work.

So when is the best time to get serious about your nutrition and exercise? Whether you’re in your 30s, 40s, or 50s, the answer to that is easy: Right now. Now is always the best time to start. Until you’re 6 feet under, it’s never too late.

In this guide, I’m going to give you 12 essentials to transform your body at any age. These are NOT hacks. Forget about hacks. You can’t hack your way to an awesome physique and better health.

Everyone knows that better nutrition and exercise are the big kahunas, but we need to figure out how to implement both. Without a plan to get there, you’re navigating the terrain with no map, no compass, no GPS, and no guide. Good luck with that!

Hitting all 12 isn’t necessary, but each one is important and the more of them that you can integrate into your daily routine, the better your results will be. Eventually, all 12 need to be addressed if you want to have sustained success in your body transformation journey.

First, Ask Yourself, What Are You Really Trying to Do?

You’re looking to not just significantly slow physical decline but manage weight (whether it’s gain, loss, or maintenance), rejuvenate your body, put on more muscle, improve flexibility and mobililty, and in the process, transform your physique. You should feel physically and mentally stronger and more resilient at the start of every day, no matter if you’re in your 30s, 40s, 50s, or beyond.

While you’re going through these 12 ways to transform your body, make a note of the “low-hanging fruit.” Which one(s) can you begin to implement right now with the least amount of friction?

Implement change one step at a time.

Finally, don’t think your way into taking action. Take action to change your thinking.

Here we go. Let’s get after it.

The Importance of Habit Change

Body transformation and getting fitter, whether that means losing weight or gaining weight, involves habit change. One of the biggest mistakes people make that all but guarantees failure is trying to graft an extreme dietary regimen into their lives without making fundamental changes to their habits.

Social media is notorious for encouraging this kind of, dare I say it, ineffective and sometimes downright harmful approach.

If you don’t want to change your habits, then that keto/carnivore/plant-based/flavor-of-the-week diet regimen will only work until you give up because the requirements were too much too soon, to integrate into your life.

So start with Habit Change. And the first step to habit change is this:

No Reason, No Purpose. Find Your “Why.”

Woman Struggling With Tight Jeans. Weight GainShutterstock

Don’t be put off by number one. It’s the first and most important step in the process of body transformation. If you have vague reasons for wanting to change your physical self, chances are that whatever diet, method, or protocol you choose to follow won’t be sustainable. A good example of a weak “why”: “I want to be able to look good in my favorite pair of jeans again.”

We need to drill down into this. It’s just a starting point. It’s not a deep purpose.

Why is that so important? “If I lose some weight and look good in those jeans, I’ll feel better about myself.”

Oh really. Why will that make you feel better about yourself?

“I’ll feel better about myself because my wife (or husband, significant other, etc) will notice.”

Why is pleasing your S.O. important to you? “If my wife sees that I’m losing weight, getting fitter, and looking good in those jeans, she’s less likely to worry about my health since she’s been commenting about it lately.”

Ah, so your wife is worried about your health. Just maybe you’re getting older and she worries that the extra weight you’re carrying might cause a heart attack.

Now we’ve unpacked this. You have a solid “why.” You want to make sure you’re around for a good long time for your family’s sake.

That’s why you want to transform your body. It’s not just aesthetics. This is meaningful. Your family is your why. Your longevity matters.

It may sound extreme, but in reality, a solid why gives purpose and accountability to every one of the next 10 steps.

Let’s move on to number 2.

Related: 10 “Diet Foods” That Are Worth the Hype, According to a Dietitian

Find Your Path: Set Clear, Realistic Goals

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Now that you know why we’re on this journey, you need to decide exactly what you want and when you want it. I suggest to all of my clients that they make a big, audacious one-year goal that might seem a little unreachable, and then divide that into a 6-month goal, a 3-month goal, and a one-month goal.

Now you’re cooking with fire.

With the one-month goal in mind, decide what you think you need to do in the next four weeks to reach that goal. The first month’s goal shouldn’t be huge. Don’t bite off too much. This is a baby step among many more baby steps.

Commit to doing one small thing each day. Then build on that, relentlessly, day after day.

You Don’t Drink Enough Water

Drink,Water,Pouring,In,To,Glass,hydrate,h2oShutterstock

It’s a fact: most people don’t drink enough water. The majority of people are basically in a state of continuous under-hydration. And if you’re trying to lose weight, dehydration combined with caloric restriction not only exacerbates your hunger, but makes weight loss significantly more difficult.

So rather than randomly try to consume more water throughout the day, let’s set some specific “landmarks” throughout your day when you’ll drink a full glass of water.

First, start your day, immediately after rising, with a glass of water. That’s on your way to brushing your teeth or making your coffee, or whatever your habitual first action of the day happens to be. That glass of water just boosted your metabolic rate by 30% (water-induced thermogenesis), giving you a leg up right at the start of your day.

Boom, you just nailed a new daily habit. Baby steps!

Drink another glass of water before starting your lunch. Nope, you’re not eating a single bite until you drink a glass of water. Bravo, since you woke up, you’ve added two full glasses of water that you weren’t drinking before.

The same goes for dinner. No food until you’ve had at least one glass of water.

Once you’ve nailed down drinking at least these 3 glasses of water that you weren’t drinking before, you’ve established a new daily habit. This is real incremental habit change that’s going to pay big dividends. You’ve just taken a huge step toward curbing your hunger and losing weight. (Sources: Link, Link, Link)

Eating is a Thinking Activity: Practice Mindful Eating

Apple Danish served plate with cup of coffee late art top view of french breakfast baked food itemShutterstock

If you’re like a lot of people, your three daily meals might go something like this:

After rolling out of bed, showering, and doing the morning routine that has to be done (got kids? You know what that involves), maybe you sit down for a quick breakfast, but just as likely, you jump in your car and hit a drive-thru on the way to work, pick up a morning whipped Choco-Calorieccino and a sweet Danish, inhaling this during the drive or at your desk after you get to work.

Lunch? Another rush job. Supper? It could be take-out if you get home too tired to cook, and that meal, for many, is eaten while watching TV.

Whoa, cowboy/cowgirl. Let’s take a few steps back.

The first step to mindful eating is to SLOW DOWN. I know, I know, you’re in a hurry, you’re too busy to slow down. Newsflash: nobody is too busy to slow down a meal. Here’s how.

Set a timer and time your breakfast/lunch/supper. Write down how long it took to eat. Tomorrow, extend that by 3-5 minutes. To really make this count, slow down your eating speed.

That means you put down your knife and fork and don’t take another bite until you’ve chewed and swallowed the food that’s already in your mouth. Most of us pre-load the fork and shovel in more food while we’re still chewing on the last load.

Cease and desist.

Don’t worry about finishing the meal. If you run out of time at lunch, leave the remaining food for later. Make a point of sticking to your time, chewing your food thoroughly, and don’t focus on trying to finish all the food you have on your plate/desk/wherever. Always stop when you feel 80% full.

Rinse and repeat. Every day for the next 2 weeks, focus on this. It doesn’t have to be perfect. Maybe at the start, you only manage to do this for one meal each day for the week. The next week, try to do it for 2 or 3 meals a day.

You’re already crushing it and we’re only on number 4!

RELATED: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

Aim to Eat More Whole Foods, Less Processed Food

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

So simple, yet so hard. Our society exists mainly on a diet of processed junk. Walk down the aisles of any supermarket and you could easily get the impression that all the food there was produced in a factory.

Some people’s plates never see a vegetable.

If you’re one of those people, it’s going to be well-nigh impossible to completely flip your world upside down and start eating only fresh whole foods right away.

Instead, gradually substitute a fresh food for something that’s already in your meals. Maybe you only have time to grab a burger at lunch? Substitute a side salad for the fries.

Your breakfast might consist of sugary cereal and yogurt with “fruit” at the bottom (basically strawberry jam full of added sugar). Instead, buy plain yogurt and slice a couple of fresh strawberries into it, or a quarter of a banana. Put a few crushed almonds on top. That’s another small step. Switch up the sugary cereal for one with no added sugar, or a piece of whole wheat toast.

You might be thinking that none of these changes are big enough to transform your body. Where’s the Paleo? Where’s the Keto? Aren’t I supposed to cut my food intake to half a puffed rice cracker and a glass of mineral water each day?

Not a chance.

Make a small change with every meal and focus on maintaining that new habit. Small, gradual changes are where the magic happens.

More Protein, Better Results

Healthy low carbs products. Ketogenic diet concept. Top viewShutterstock

This is a biggie. Most people, despite what you may have read in the mainstream media, under-consume protein. Yes, a significant percentage of Americans over-consume total calories, but total protein consumption is generally too low. For aging adults, this is doubly important because as people age, their activity levels decrease but paradoxically, they need more protein to preserve muscle mass and mitigate weight loss.

A big plus is that protein will make you feel full more quickly during a meal while also increasing satiety (feeling full between meals). This is essential to help reduce between-meal snacking.

If you want to transform your body, more protein is a must. No, it’s not going to harm your kidneys. That myth has been soundly disproved. For people with healthy kidneys, extra protein is highly beneficial. The USDA guideline of .8g per pound of bodyweight has been roundly dismissed as insufficient. That number reflects the bare minimum established 50 years ago to sustain baseline health.

Instead, aim for 1g to 1.5g per pound of bodyweight, depending on your weight and activity level. (Sources here: Link, Link, Link, Link, Link)

Quantities Matter

Cook hands cooking big tiger shrimps and frying on wok pan, close up steps recipe on kitchen backgroundShutterstock

This sounds too obvious, but what’s the easiest way to way to accomplish this?

I like to use two related techniques with my clients. Instead of tediously weighing food with a scale (try bringing THAT into a restaurant and planting it in the middle of the table. “Who’s the weirdo at table 8?), we use hand portions. What does that mean?

  • 1 serving of protein = 1 palm
  • 1 serving of vegetables = 1 fist
  • 1 serving of carbs (starches) = 1 cupped hand
  • 1 serving of fats = 1 thumb

As a starting point for a meal, an average-sized male will have 2 palms of protein, 2 fist-sized portions of vegetables, 2 cupped handfuls of carbs, and 2 thumbs of fats.

Females start with half of these quantities. Keep in mind that these are general guidelines. The amounts will vary depending on activity levels and body size.

You can get guidance on individualized portion requirements from online calculators, apps, or better yet, a nutrition professional.

The other method that is dead easy is the Plate Method. Your plate is divided this way:

Half the plate is filled with vegetables. The other half of the plate is half protein. The remaining half is divided equally between vegetables and fats. This is the breakdown:

  • ½ vegetables
  • ¼ protein
  • ⅛ starches
  • ⅛ fats

It’s a rough guide but works best for supper when you’re likely using the same sized plate every day.

Remember: you must maintain a caloric deficit to lose weight. Hand measurements or the plate method are low-friction ways to get there.

Related: I Lost 45 Pounds With This Simple Meal Plan

You Need a Map: Track Your Meals

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Tracking your meals is one of the most effective tools you can use to boost your efforts to lose weight and transform your body.

You’d be surprised at how useful meal tracking is. It gives you a sense of perspective. There are various apps available that make this super easy. Several of them allow you to attach photos of your food to each daily food log, and those photos are an effective way to review and monitor your food consumption. If you’re a snacker, you just might be shocked at the amount of food you consume just through snacking.

All those photos of snacks may be an eye-opener. Snacking is one of the big obstacles to transforming your body. Tracking and taking photos can help to reduce it.

(Sources here: Link, Link)

The Body-Transforming Magic of Quality Sleep

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Sleep is probably the most overlooked aspect of body transformation. Fact: sleep deprivation increases appetite the following day. And if you’re chronically sleep-deprived, chances are you also have difficulty controlling your appetite and weight.

There are multiple reasons for this, but essentially, appetite-regulating hormones are affected by lack of sleep.

How can you get deeper, longer sleep? Start with your sleep ritual. If you’re one of the millions who use your digital device shortly before going to bed, change that habit. The blue light from device screens is known to have an effect on sleep quality by influencing the production of melatonin, a hormone necessary for restful sleep. So either stop using your smartphone at least 60-90 minutes before going to bed or set a timer that alters the screen light to a warmer hue.

(Sources here: Link, Link, Link)

Exercise: Get Moving!

Portrait of a senior man in fitness wear running in a park. Close up of a smiling man running while listening to music using earphones.Shutterstock

Now we get to the Big Daddy, exercise. Yep, exercise is a powerful way to transform your body composition at any age. But there’s a pretty big caveat: You can’t out-train a bad diet. And that’s why I left exercise for Number 9. Far too many people mistakenly believe that if they go running a few times a week or do HIIT workouts til they drop, they can mosey into a pizza joint several days a week and have at it.

Don’t be that person. Developing an exercise routine is a must, in conjunction with gradually improving your eating and lifestyle habits. The previous 8 points address that.

I already hear you saying “But I don’t have time to exercise!”

Is that so? If you take just 10 minutes out of your day, you can fit in a quick workout, even without gym access. It can even be done in your bedroom or living room right after you wake up in the morning. Body weight workouts are great for people who are pressed for time.

If you have access to a gym or equipment at home, the only thing stopping you is you. If you’re not sure what you should do, hiring a competent trainer or coach is always the best way to get started. (Source here: Link)

Manage Your Expectations

Fat,Man,Belly,Obese,Overweight,dad, bod, tummy, obeseShutterstock

Now we’re really getting to the nitty-gritty. Unrealistic expectations have derailed many a body transformation effort. If you’ve gradually put on weight over a period of 5, 10, or 15 years, don’t be too surprised if those extra pounds don’t melt off in 3 months of weight loss effort.

Don’t expect too much too soon.

Conversely, if you’re someone who’s been thin and wiry your whole life and are trying to put on some muscle, be patient. Gaining or losing weight will take time.

This harkens back to Point 2, “Setting Realistic Goals.” Review your goals when you feel stuck and make adjustments.

The last thing I’m going to talk about is critical:

Tomorrow is a New Day: Manage Setbacks

Hot,Homemade,Pepperoni,Pizza,Ready,To,EatShutterstock

Here’s a typical scenario I’ve seen with individuals who are following a rigid diet protocol (“clean” eating, Paleo, among others). The restrictions are followed to the letter for days or weeks, and then one particular day, you go out for lunch and eat something that is “forbidden” according to the restrictive diet you’re following.

Boom. The baby is thrown out with the bath water and it’s “well, I ate something I’m not supposed to, so screw it, I failed, damn the torpedos.”

First off, just because you had a couple slices of pizza doesn’t mean you “failed.” You had some pizza. So what? Your next meal is an opportunity to get back on course. And tomorrow is a new day. This is “flexible dieting” and believe me, it works. Don’t let a minor setback sink your efforts and kill your desire to transform your physique. Review your goals, take a breath, and keep going.

Some Questions You Might Be Asking

Q: How many months will it take to transform my body?

A: This is a highly individual question. It depends on a variety of factors: present body fat percentage, lifestyle, habits, and much more. To get a clearer idea, it’s best to consult a nutrition professional.

Q: What kind of exercise is best for body recomposition or transformation?

A: A combination of resistance training, HIIT, and some cardio works best. Don’t exclude resistance training. Increasing muscle mass is an absolute necessity for meaningful physique transformation.

Q: Can I transform fat into muscle?

A: Fat is not “transformed.” Your body will use fat as fuel if you’re in a calorie deficit. Muscle is increased through resistance training.

Final Word From the Expert

Body transformation is possible at any age. Attack it systematically and methodically and you’ll see results that you never imagined possible. Don’t let yourself be overwhelmed or discouraged by the seeming impossibility of the task. If you look hard enough, you’ll see examples of people everywhere, of every age, who have transformed their bodies through focus and simply doing the work. With a clear why, specific goals, and a gradual approach, you can achieve a life-changing transformation. If you enjoyed this article, don't miss I've Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me.

💪🔥Body Booster: Start keeping a record of your daily meals. It’s a powerful strategy that can significantly enhance your weight loss journey and body transformation efforts.

Mark Dean Edwards is a nutrition coach and CrossFit trainer based in Tokyo, Japan.

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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.

Getting in shape often feels like an endless cycle of restrictive diets and grueling workouts. But what if there was a better way? Ellie Hoad, a renowned fitness coach with over 400,000 Instagram followers, has cracked the code by following principles that align perfectly with cutting-edge anti-aging research. Read on to discover her science-backed secrets for transforming your body while still enjoying life—no extreme diets or endless cardio required.


The Science of Sustainable Transformation

"Our bodies are constantly exposed to free radicals and environmental stressors that can accelerate skin aging and overall cellular damage," explains nutrition expertMark Edwards. "The solution exists within our own kitchens and daily choices, not with expensive subscriptions to dubious online remedies," he adds.

Ellie's journey proves this point: "I've been working out consistently for eight years, and I've always lifted weights, I've done multiple diets and bulks, but I've never really been able to sustain either until this year where I did something different."

Starting Your Anti-Aging Journey

"On the 28th of January, I went on my first ever run, and I'm not going to lie, it was the hardest thing ever," Ellie shares. "I think I ran for like five minutes and then had to walk and repeat that."

Edwards underlines why this gradual approach works: "Physical activity boosts circulation, supports muscle mass, and promotes overall health. Lack of exercise is one of the biggest factors contributing to poor health."

The Power of Antioxidants and Consistent Movement

"When it got to May, I actually started going on two runs a week," Ellie explains. Edwards adds scientific context: "Antioxidants are our body's natural defense against free radicals. When combined with regular exercise, foods rich in antioxidants like berries, dark chocolate, and leafy greens can significantly impact how we age and recover."

Sustainable Motivation Strategies

"Motivation is something that you definitely can't solely rely on," Ellie admits. "The best way to diet is actually to get in and get out is what I always say." Edwards supports this with research: "Chronic stress and extended periods of caloric restriction can accelerate the aging process. The key is finding sustainable habits you can maintain long-term."

The Six-Week Sweet Spot

"It might actually shock you, but I didn't really find it that hard at all combining the running, the weight training, and being on fewer calories because I was only dieting for six weeks," Ellie reveals. Edwards explains why this works: "Many of the foods in my diet possess anti-inflammatory properties. Chronic inflammation is linked to various age-related diseases. By focusing on nutrient-dense foods for a manageable period, we can reset our habits without overwhelming our systems."

RELATED: This Nutrition Coach Reveals 3 Hacks That Will Help You Lose 10 Pounds Before Christmas

Protein: The Building Block of Youth

"When I was on my diet, I tracked my macros and calories," Ellie explains. Edwards adds: "My experience with nutrition clients has shown me that most people are protein-deficient. Lean animal proteins are essential for maintaining muscle mass, supporting skin health, and promoting overall vitality as we age."

Strategic Meal Timing

"I used to have breakfast at 8:00 AM, but now I don't have breakfast till 10, 10:30," Ellie shares. "What that does is actually shorten your window of eating." Edwards confirms: "This type of eating pattern can help regulate inflammation and support cellular repair processes."

The Social Balance

"I definitely had days where I went out and went over my calories slightly," Ellie admits. Edwards offers perspective: "Recent studies suggest there is no safe level of alcohol consumption when it comes to overall health. However, social connection and joy are crucial for longevity. The key is finding balance."

RELATED: She Dropped 50 Pounds in One Year Without Strict Diets By Walking Every Day

Essential Anti-Aging Foods

Edwards shares his top recommendations that support Ellie's approach:

  • "Berries are packed with antioxidants, particularly anthocyanins, which protect skin cells from damage.
  • Fatty fish provide omega-3s crucial for skin elasticity and anti-inflammation.
  • Leafy greens and cruciferous vegetables support overall health with vitamins K, folate, and carotenoids.
  • Avocados are rich in healthy fats that hydrate skin and protect against sun-induced aging.
  • Dark chocolate (70% cocoa or higher) improves cardiovascular health and metabolism."

Maintaining Long-Term Success

"I've maintained everything since finishing my diet in mid-August," Ellie reports. "I've kept doing everything I did during the diet, just with maintenance calories." Edwards explains why this works: "Quality sleep is essential for cell repair and regeneration. Combined with proper nutrition and regular exercise, these habits create a foundation for sustainable health."

RELATED: This Nutritionist Lost 15 Pounds by Eating These 7 "Busy Woman" High-Protein Foods

The Reality of Body Changes

"It's important to remember when you reach your goal and get to your leanest, you are not going to stay there fully," Ellie notes. "You are always going to vary in terms of how your body looks." Edwards concludes: "We're all eventually going to get old. The trick is to learn how to feel and look great while you're doing it!"

Edwards underlines four key pillars that support Ellie's approach:

  1. "Proper hydration is crucial - aim for half your body weight in ounces daily.
  2. Quality sleep is essential for cell repair - target 7-9 hours every night.
  3. Regular exercise boosts circulation and supports muscle mass.
  4. Avoid processed foods that can contribute to inflammation and accelerate aging."

As Ellie's journey demonstrates, combining these scientific principles with practical, sustainable habits creates lasting transformation. The secret isn't in extreme measures or fancy products—it's in daily choices that support both health and happiness. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Beautiful mature senior woman at home, domestic life and leisure moments - 50-60 years old pretty female adult wearing sportswear eating healthy food after fitness workout
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

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

With every age milestone we reach, many of us feel that the best days of our physical health are behind us. At 30, maybe we still feel nearly unstoppable, but let’s face it, after 40, it’s pretty common to feel like we’re speeding down a steep hill, maybe with a dumpster fire called “50” raging at the bottom.


The next stop is 60, and then? “Fuggedaboudit” might be the word that pops into your head.

If you’re someone who hasn’t been all that mindful about nutrition and exercise, a feeling close to panic might set in.

But Is it really that bad?

Not by a long shot.

No matter your age, your best, healthiest years can be ahead of you, if you’re willing to do the work.

So when is the best time to get serious about your nutrition and exercise? Whether you’re in your 30s, 40s, or 50s, the answer to that is easy: Right now. Now is always the best time to start. Until you’re 6 feet under, it’s never too late.

In this guide, I’m going to give you 12 essentials to transform your body at any age. These are NOT hacks. Forget about hacks. You can’t hack your way to an awesome physique and better health.

Everyone knows that better nutrition and exercise are the big kahunas, but we need to figure out how to implement both. Without a plan to get there, you’re navigating the terrain with no map, no compass, no GPS, and no guide. Good luck with that!

Hitting all 12 isn’t necessary, but each one is important and the more of them that you can integrate into your daily routine, the better your results will be. Eventually, all 12 need to be addressed if you want to have sustained success in your body transformation journey.

First, Ask Yourself, What Are You Really Trying to Do?

You’re looking to not just significantly slow physical decline but manage weight (whether it’s gain, loss, or maintenance), rejuvenate your body, put on more muscle, improve flexibility and mobililty, and in the process, transform your physique. You should feel physically and mentally stronger and more resilient at the start of every day, no matter if you’re in your 30s, 40s, 50s, or beyond.

While you’re going through these 12 ways to transform your body, make a note of the “low-hanging fruit.” Which one(s) can you begin to implement right now with the least amount of friction?

Implement change one step at a time.

Finally, don’t think your way into taking action. Take action to change your thinking.

Here we go. Let’s get after it.

The Importance of Habit Change

Body transformation and getting fitter, whether that means losing weight or gaining weight, involves habit change. One of the biggest mistakes people make that all but guarantees failure is trying to graft an extreme dietary regimen into their lives without making fundamental changes to their habits.

Social media is notorious for encouraging this kind of, dare I say it, ineffective and sometimes downright harmful approach.

If you don’t want to change your habits, then that keto/carnivore/plant-based/flavor-of-the-week diet regimen will only work until you give up because the requirements were too much too soon, to integrate into your life.

So start with Habit Change. And the first step to habit change is this:

No Reason, No Purpose. Find Your “Why.”

Woman Struggling With Tight Jeans. Weight GainShutterstock

Don’t be put off by number one. It’s the first and most important step in the process of body transformation. If you have vague reasons for wanting to change your physical self, chances are that whatever diet, method, or protocol you choose to follow won’t be sustainable. A good example of a weak “why”: “I want to be able to look good in my favorite pair of jeans again.”

We need to drill down into this. It’s just a starting point. It’s not a deep purpose.

Why is that so important? “If I lose some weight and look good in those jeans, I’ll feel better about myself.”

Oh really. Why will that make you feel better about yourself?

“I’ll feel better about myself because my wife (or husband, significant other, etc) will notice.”

Why is pleasing your S.O. important to you? “If my wife sees that I’m losing weight, getting fitter, and looking good in those jeans, she’s less likely to worry about my health since she’s been commenting about it lately.”

Ah, so your wife is worried about your health. Just maybe you’re getting older and she worries that the extra weight you’re carrying might cause a heart attack.

Now we’ve unpacked this. You have a solid “why.” You want to make sure you’re around for a good long time for your family’s sake.

That’s why you want to transform your body. It’s not just aesthetics. This is meaningful. Your family is your why. Your longevity matters.

It may sound extreme, but in reality, a solid why gives purpose and accountability to every one of the next 10 steps.

Let’s move on to number 2.

Related: 10 “Diet Foods” That Are Worth the Hype, According to a Dietitian

Find Your Path: Set Clear, Realistic Goals

Goals,Memo,Written,On,A,Notebook,With,Woman,Hand,PenShutterstock

Now that you know why we’re on this journey, you need to decide exactly what you want and when you want it. I suggest to all of my clients that they make a big, audacious one-year goal that might seem a little unreachable, and then divide that into a 6-month goal, a 3-month goal, and a one-month goal.

Now you’re cooking with fire.

With the one-month goal in mind, decide what you think you need to do in the next four weeks to reach that goal. The first month’s goal shouldn’t be huge. Don’t bite off too much. This is a baby step among many more baby steps.

Commit to doing one small thing each day. Then build on that, relentlessly, day after day.

You Don’t Drink Enough Water

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It’s a fact: most people don’t drink enough water. The majority of people are basically in a state of continuous under-hydration. And if you’re trying to lose weight, dehydration combined with caloric restriction not only exacerbates your hunger, but makes weight loss significantly more difficult.

So rather than randomly try to consume more water throughout the day, let’s set some specific “landmarks” throughout your day when you’ll drink a full glass of water.

First, start your day, immediately after rising, with a glass of water. That’s on your way to brushing your teeth or making your coffee, or whatever your habitual first action of the day happens to be. That glass of water just boosted your metabolic rate by 30% (water-induced thermogenesis), giving you a leg up right at the start of your day.

Boom, you just nailed a new daily habit. Baby steps!

Drink another glass of water before starting your lunch. Nope, you’re not eating a single bite until you drink a glass of water. Bravo, since you woke up, you’ve added two full glasses of water that you weren’t drinking before.

The same goes for dinner. No food until you’ve had at least one glass of water.

Once you’ve nailed down drinking at least these 3 glasses of water that you weren’t drinking before, you’ve established a new daily habit. This is real incremental habit change that’s going to pay big dividends. You’ve just taken a huge step toward curbing your hunger and losing weight. (Sources: Link, Link, Link)

Eating is a Thinking Activity: Practice Mindful Eating

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If you’re like a lot of people, your three daily meals might go something like this:

After rolling out of bed, showering, and doing the morning routine that has to be done (got kids? You know what that involves), maybe you sit down for a quick breakfast, but just as likely, you jump in your car and hit a drive-thru on the way to work, pick up a morning whipped Choco-Calorieccino and a sweet Danish, inhaling this during the drive or at your desk after you get to work.

Lunch? Another rush job. Supper? It could be take-out if you get home too tired to cook, and that meal, for many, is eaten while watching TV.

Whoa, cowboy/cowgirl. Let’s take a few steps back.

The first step to mindful eating is to SLOW DOWN. I know, I know, you’re in a hurry, you’re too busy to slow down. Newsflash: nobody is too busy to slow down a meal. Here’s how.

Set a timer and time your breakfast/lunch/supper. Write down how long it took to eat. Tomorrow, extend that by 3-5 minutes. To really make this count, slow down your eating speed.

That means you put down your knife and fork and don’t take another bite until you’ve chewed and swallowed the food that’s already in your mouth. Most of us pre-load the fork and shovel in more food while we’re still chewing on the last load.

Cease and desist.

Don’t worry about finishing the meal. If you run out of time at lunch, leave the remaining food for later. Make a point of sticking to your time, chewing your food thoroughly, and don’t focus on trying to finish all the food you have on your plate/desk/wherever. Always stop when you feel 80% full.

Rinse and repeat. Every day for the next 2 weeks, focus on this. It doesn’t have to be perfect. Maybe at the start, you only manage to do this for one meal each day for the week. The next week, try to do it for 2 or 3 meals a day.

You’re already crushing it and we’re only on number 4!

RELATED: 3 Easy Steps That Will Help Anyone Lose Weight and Look Great

Aim to Eat More Whole Foods, Less Processed Food

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

So simple, yet so hard. Our society exists mainly on a diet of processed junk. Walk down the aisles of any supermarket and you could easily get the impression that all the food there was produced in a factory.

Some people’s plates never see a vegetable.

If you’re one of those people, it’s going to be well-nigh impossible to completely flip your world upside down and start eating only fresh whole foods right away.

Instead, gradually substitute a fresh food for something that’s already in your meals. Maybe you only have time to grab a burger at lunch? Substitute a side salad for the fries.

Your breakfast might consist of sugary cereal and yogurt with “fruit” at the bottom (basically strawberry jam full of added sugar). Instead, buy plain yogurt and slice a couple of fresh strawberries into it, or a quarter of a banana. Put a few crushed almonds on top. That’s another small step. Switch up the sugary cereal for one with no added sugar, or a piece of whole wheat toast.

You might be thinking that none of these changes are big enough to transform your body. Where’s the Paleo? Where’s the Keto? Aren’t I supposed to cut my food intake to half a puffed rice cracker and a glass of mineral water each day?

Not a chance.

Make a small change with every meal and focus on maintaining that new habit. Small, gradual changes are where the magic happens.

More Protein, Better Results

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This is a biggie. Most people, despite what you may have read in the mainstream media, under-consume protein. Yes, a significant percentage of Americans over-consume total calories, but total protein consumption is generally too low. For aging adults, this is doubly important because as people age, their activity levels decrease but paradoxically, they need more protein to preserve muscle mass and mitigate weight loss.

A big plus is that protein will make you feel full more quickly during a meal while also increasing satiety (feeling full between meals). This is essential to help reduce between-meal snacking.

If you want to transform your body, more protein is a must. No, it’s not going to harm your kidneys. That myth has been soundly disproved. For people with healthy kidneys, extra protein is highly beneficial. The USDA guideline of .8g per pound of bodyweight has been roundly dismissed as insufficient. That number reflects the bare minimum established 50 years ago to sustain baseline health.

Instead, aim for 1g to 1.5g per pound of bodyweight, depending on your weight and activity level. (Sources here: Link, Link, Link, Link, Link)

Quantities Matter

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This sounds too obvious, but what’s the easiest way to way to accomplish this?

I like to use two related techniques with my clients. Instead of tediously weighing food with a scale (try bringing THAT into a restaurant and planting it in the middle of the table. “Who’s the weirdo at table 8?), we use hand portions. What does that mean?

  • 1 serving of protein = 1 palm
  • 1 serving of vegetables = 1 fist
  • 1 serving of carbs (starches) = 1 cupped hand
  • 1 serving of fats = 1 thumb

As a starting point for a meal, an average-sized male will have 2 palms of protein, 2 fist-sized portions of vegetables, 2 cupped handfuls of carbs, and 2 thumbs of fats.

Females start with half of these quantities. Keep in mind that these are general guidelines. The amounts will vary depending on activity levels and body size.

You can get guidance on individualized portion requirements from online calculators, apps, or better yet, a nutrition professional.

The other method that is dead easy is the Plate Method. Your plate is divided this way:

Half the plate is filled with vegetables. The other half of the plate is half protein. The remaining half is divided equally between vegetables and fats. This is the breakdown:

  • ½ vegetables
  • ¼ protein
  • ⅛ starches
  • ⅛ fats

It’s a rough guide but works best for supper when you’re likely using the same sized plate every day.

Remember: you must maintain a caloric deficit to lose weight. Hand measurements or the plate method are low-friction ways to get there.

Related: I Lost 45 Pounds With This Simple Meal Plan

You Need a Map: Track Your Meals

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Tracking your meals is one of the most effective tools you can use to boost your efforts to lose weight and transform your body.

You’d be surprised at how useful meal tracking is. It gives you a sense of perspective. There are various apps available that make this super easy. Several of them allow you to attach photos of your food to each daily food log, and those photos are an effective way to review and monitor your food consumption. If you’re a snacker, you just might be shocked at the amount of food you consume just through snacking.

All those photos of snacks may be an eye-opener. Snacking is one of the big obstacles to transforming your body. Tracking and taking photos can help to reduce it.

(Sources here: Link, Link)

The Body-Transforming Magic of Quality Sleep

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Sleep is probably the most overlooked aspect of body transformation. Fact: sleep deprivation increases appetite the following day. And if you’re chronically sleep-deprived, chances are you also have difficulty controlling your appetite and weight.

There are multiple reasons for this, but essentially, appetite-regulating hormones are affected by lack of sleep.

How can you get deeper, longer sleep? Start with your sleep ritual. If you’re one of the millions who use your digital device shortly before going to bed, change that habit. The blue light from device screens is known to have an effect on sleep quality by influencing the production of melatonin, a hormone necessary for restful sleep. So either stop using your smartphone at least 60-90 minutes before going to bed or set a timer that alters the screen light to a warmer hue.

(Sources here: Link, Link, Link)

Exercise: Get Moving!

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Now we get to the Big Daddy, exercise. Yep, exercise is a powerful way to transform your body composition at any age. But there’s a pretty big caveat: You can’t out-train a bad diet. And that’s why I left exercise for Number 9. Far too many people mistakenly believe that if they go running a few times a week or do HIIT workouts til they drop, they can mosey into a pizza joint several days a week and have at it.

Don’t be that person. Developing an exercise routine is a must, in conjunction with gradually improving your eating and lifestyle habits. The previous 8 points address that.

I already hear you saying “But I don’t have time to exercise!”

Is that so? If you take just 10 minutes out of your day, you can fit in a quick workout, even without gym access. It can even be done in your bedroom or living room right after you wake up in the morning. Body weight workouts are great for people who are pressed for time.

If you have access to a gym or equipment at home, the only thing stopping you is you. If you’re not sure what you should do, hiring a competent trainer or coach is always the best way to get started. (Source here: Link)

Manage Your Expectations

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Now we’re really getting to the nitty-gritty. Unrealistic expectations have derailed many a body transformation effort. If you’ve gradually put on weight over a period of 5, 10, or 15 years, don’t be too surprised if those extra pounds don’t melt off in 3 months of weight loss effort.

Don’t expect too much too soon.

Conversely, if you’re someone who’s been thin and wiry your whole life and are trying to put on some muscle, be patient. Gaining or losing weight will take time.

This harkens back to Point 2, “Setting Realistic Goals.” Review your goals when you feel stuck and make adjustments.

The last thing I’m going to talk about is critical:

Tomorrow is a New Day: Manage Setbacks

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Here’s a typical scenario I’ve seen with individuals who are following a rigid diet protocol (“clean” eating, Paleo, among others). The restrictions are followed to the letter for days or weeks, and then one particular day, you go out for lunch and eat something that is “forbidden” according to the restrictive diet you’re following.

Boom. The baby is thrown out with the bath water and it’s “well, I ate something I’m not supposed to, so screw it, I failed, damn the torpedos.”

First off, just because you had a couple slices of pizza doesn’t mean you “failed.” You had some pizza. So what? Your next meal is an opportunity to get back on course. And tomorrow is a new day. This is “flexible dieting” and believe me, it works. Don’t let a minor setback sink your efforts and kill your desire to transform your physique. Review your goals, take a breath, and keep going.

Some Questions You Might Be Asking

Q: How many months will it take to transform my body?

A: This is a highly individual question. It depends on a variety of factors: present body fat percentage, lifestyle, habits, and much more. To get a clearer idea, it’s best to consult a nutrition professional.

Q: What kind of exercise is best for body recomposition or transformation?

A: A combination of resistance training, HIIT, and some cardio works best. Don’t exclude resistance training. Increasing muscle mass is an absolute necessity for meaningful physique transformation.

Q: Can I transform fat into muscle?

A: Fat is not “transformed.” Your body will use fat as fuel if you’re in a calorie deficit. Muscle is increased through resistance training.

Final Word From the Expert

Body transformation is possible at any age. Attack it systematically and methodically and you’ll see results that you never imagined possible. Don’t let yourself be overwhelmed or discouraged by the seeming impossibility of the task. If you look hard enough, you’ll see examples of people everywhere, of every age, who have transformed their bodies through focus and simply doing the work. With a clear why, specific goals, and a gradual approach, you can achieve a life-changing transformation. If you enjoyed this article, don't miss I've Tried Nearly Every Diet and This is the #1 Best for Weight Loss For Me.

💪🔥Body Booster: Start keeping a record of your daily meals. It’s a powerful strategy that can significantly enhance your weight loss journey and body transformation efforts.

Mark Dean Edwards is a nutrition coach and CrossFit trainer based in Tokyo, Japan.

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Do you want to get in the best shape of your life after 40? Many experts maintain that modifying a few health habits is all it takes. Reggie Macena is a fitness coach who helps “high performers clean up their eating habits and build lean muscle with macronutrient-focused nutrition and coaching programs,” he writes in his social media bio. In a new post, he reveals a few transformative core habits for anyone post-40. “If I was over 40 and trying to get my health back on track, this is what I’d start doing today,” he writes.

This Is What He Did to Get His Health on Track

“I can remember the first time my blood work from the doctor came back… less than perfect. I usually had everything in range but as I got older that changed. I had to start watching what I ate and how I exercised closely. I didn’t have the luxury of just eating whatever I wanted. If I wanted to be ‘healthy’ I had to take it seriously. Here’s what you do when you want to get your health on track,” he writes in the post.

1. Stop Grazing All Day

Habit number one has to do with diet. “Stop the grazing and snacking all day. Your eating needs to be tracked. You need some system for regulating what you eat. The freestyle approach will slowly add inches right to your midsection,” he writes.

2. Cut Back on Alcohol

Next, don’t drink your calories. “Booze will ruin a lot of your hard work. Alcohol seems like a good idea until the next day. Cut back temporarily and see how you feel. That is game changer,” he writes.

3. Drink More Water

Amp up your hydration. “Boost your water intake. Most of us are poorly hydrated. If you keep a water bottle in plain sight you will drink it. Aim for a couple of liters of water a day. It’s easier than you think,” he writes.

4. Weigh Yourself

He also recommends weighing yourself. “Buy a scale. It’s not the only way to track progress but it helps. Weigh in a couple of times a week and see if it’s moving in right direction,” he says.

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

5. Focus on Compound Lifts

Next, he moves on to exercise. “Focus on compound lifts when you’re working out. Bench , Squat, deadlifts. These movements are taxing and burn way more calories per workout. Train 2-3X a week,” he writes.

6. Be Patient

And his last habit? “Accept that you haven’t treated your body the best for a little while. Those 1/2 hearted attempts at getting fit don’t count. You need to really give it some serious effort for months at a time. Be patient and trust the process,” he writes.

Also, Be Accountable

In another post, he makes a few more suggestions, starting with being accountable. “Meaning your word is your word. You need to make sure that when you say you will do something you do it. The more you keep your word the higher your self esteem goes,” he writes.

Check Your Priorities

Next, “check your priorities,” he encourages. “Start working on making health your number 1 priority If you haven’t done that yet. All it takes is one bad health scare to realize that without health you do not have anything. (Don’t wait for the scare).”

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

Apply the Hard Work

“I told someone yesterday that hard work is important but what’s most important is how you apply the hard work. Training sessions are supposed to be intense most of the time. They also need a carefully crafted plan that is based on progression. Progression in the gym leads to progression on your body. Plan your training sessions,” he says about number three. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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

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


1. Eat Nutritionally Dense and Protein-Packed Food

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

RELATED: 9 Foods That Fight Aging

2. Do Progressive Overload Strength Training

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

3. Walk 8,000 to 10,000

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

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

4. Cut or Limit Refined Sugar and Alcohol

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

5. Hydrate

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

6. Sleep

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

You Can Tweak These

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

RELATED:7 Things You Should Never Do on a Diet

Remember, It’s a Process

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

You Can “Get Better with Age”

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

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.

When menopause hits, many women face an unexpected challenge: stubborn belly fat that seems impossible to lose. Despite maintaining their usual routines, their bodies begin changing in frustrating ways. Serena, a 50-year-old fitness enthusiast, found herself in this exact situation. But instead of accepting it, she discovered a combination of simple changes that transformed her body.


"It really hit me last year when my body started changing," Serena shares. "The fat has just kind of melted away from my face, neck, and chest. And now that I'm lifting weights, muscle is becoming more prominent." Her approach doesn't require extreme measures or strict dieting—just consistent, smart choices that add up to real results.

Why Traditional Methods Stop Working

Before finding success, Serena struggled with common approaches. "I was walking almost every day, three miles a day, and I was intermittent fasting, but I wasn't losing that belly fat and my weight wasn't going anywhere. It was just staying the same," she explains in her post. This frustrating experience led her to research solutions specifically for menopausal women.

The Protein Secret That Changes Everything

The breakthrough came when Serena discovered the power of protein. "You need a lot more protein than you think you need," she emphasizes. "Most people fail at eating low carb or on low carb diets because they're not getting enough protein." Her transformation began with a simple breakfast change: two eggs mixed with cottage cheese, cooked in real butter, often accompanied by Greek yogurt and fruit.

A Simple Daily Meal Plan That Works

"For lunch, it's another high-quality protein, usually chicken or some kind of fish," Serena explains. "Then for dinner again, protein, protein, protein and vegetables, and then a fruit or something for dessert if you want." She maintains satiety by adding protein shakes between meals when needed.

The Real Food Advantage

"I'm not eating rice, not eating any kind of mixes, no pasta, and very little bread—and I really haven't missed it because I'm getting enough protein to fill me up," Serena reveals. She shares her favorite vegetable preparation: "I love to chop up my zucchini and squash, toss it in a little bit of olive oil, season it with salt, pepper, onion powder, garlic powder, and put it in my air fryer until it's nice and crisp."

The Exercise That Targets Lower Belly Fat

"This is the best thing for that lower abdomen area where I know a lot of us have this pooch," Serena says about her core-strengthening routine. Her signature move involves holding light weights overhead while doing controlled high knees. "Keep it controlled. Keep your core tight. This forces you to tighten your core."

RELATED: 5 Quick Protein Meals a Doctor Uses to “Drop Weight Fast” on Ozempic

Bringing Back Your Waistline

For women struggling with disappearing waists, Serena offers hope: "That's something on me that I have really wanted to whittle in on my waist. I don't have much of a waist anymore, and that happens to almost all of us as we go through menopause." Her solution includes targeted exercises like wood choppers and alternating knee movements.

Smart Cardio That Actually Works

"One component of being healthy that you just can't ignore is your cardiovascular health," Serena emphasizes. Rather than endless cardio, she recommends a balanced approach: 4-5 weekly walks of 30-40 minutes combined with strength training.

RELATED: Woman Walks 20,000 Steps for 30 Days, “My Body Changed Completely”

The 90/10 Rule for Lasting Success

"Yes, my results after doing this just for about six weeks may not be dramatic, but I want you to know that it's sustainable and I don't feel deprived," Serena shares. Her secret? "Follow that eating plan 90% of the time and you'll be amazed. Save that 10% for your treats, for your splurge, for your cheat meal."

Handling Setbacks Without Giving Up

Serena keeps it real: "I'm not perfect, and I have bad days and good days just like everybody else. But if you have a bad day, you just have to pick yourself up the next day and say, okay, that was yesterday, but today is going to be a good day and I'm going to try again."

Measuring Success Beyond the Scale

The proof is in the results: "When I put my clothes on, I have a gap in the waist that I didn't have before," Serena shares. While she only lost about three pounds, her body composition changed dramatically. "My clothes are loose on me. Things are fitting differently because I'm working that fat off."

RELATED: Kelly Reilly Will Be Heating Up "Yellowstone" Spinoff as Beth Dutton: Here Are 9 Ways She Stays Fit at 47

The Energy Bonus

Beyond the physical transformation, Serena experienced unexpected benefits: "I feel so much better eating real food, not processed crap, and I have a ton more energy." While it requires more frequent grocery shopping for fresh foods, she insists the results are worth the extra effort.

Remember to consult with your physician before starting any new diet or exercise program, as Serena advises. Success comes from making consistent, manageable changes that you can maintain long-term. As she reminds us, "Most people are not trying at all. So if you're trying, you're already ahead of the game." And if you enjoyed this article, take advantage of these15 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)

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

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

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

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

1. Lean Proteins

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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

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

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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

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

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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

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

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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

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.