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5 Hairstyles That Can Actually Worsen Thinning Hair

These styles should be avoided.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

Thinning hair can cause a lot of stress (and stress can cause thinning hair, which is a terrible chicken-and-egg situation). Whether your hair is thinning because of genetics or from lifestyle factors (for example postpartum hair loss, overly processed hair) certain hairstyles can unfortunately make it worse. Luckily there are ways to disguise hair loss while hair is improving—here are five looks to avoid at all costs if you want to repair and restore your thinning hair.


Tight Ponytails

Rear view of woman runner tying her hair and getting ready for another run outdoorsShutterstock

Tight ponytails can put a lot of stress on hair and cause breakage. “Every once in a while, it’s OK to wear your hair tightly pulled back, but you want to avoid wearing a tightly pulled hairstyle every day,” says the American Academy of Dermatology. “The constant pulling can cause strands of your hair to break or fall out. In time, the continuous pulling can damage your hair follicles. If you damage your hair follicles, your hair cannot grow back, so you develop permanent hair loss.”

RELATED: I Lost my First 25 Pounds by Walking

Wet Buns

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Wet buns can cause breakage to already thinning hair, exacerbating the problem. "When you tie your hair back it stretches up to a third of its length causing tension breakage," stylist Rob Reeves tells Vidal Sassoon Australia. “So make sure it’s pretty dry before putting it up. You might want to rethink that wet hair bun next time. Certainly not an option for anyone with fine fragile hair. And don’t sleep with wet hair – again it will cause tangles and breakage and stretch your hair.”

Hair That’s Too Long

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Having a long style can make thinning hair worse, experts say. “In general, if you have finer hair, don't grow it too long,” hairstylist Neil Moodie tells Harper’s Bazaar. “The longer it gets, the weaker the hair gets and so it can tend to look lank, straggly and not healthy. Instead, focus on creating layers within shorter styles, to get a bit more height. I wouldn't recommend really short layers though because they can highlight the fineness of the hair.”

Tight Braids and Weaves

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Tight braids and weaves may cause an irreversible baldness called Central Centrifugal Cicatricial Alopecia (CCCA). “Traction alopecia (baldness) is caused by chronic traction (pulling) on the hair follicle and is seen most commonly in African-American females associated with tight braiding or cornrow hair styles,” according to Michigan State University’s Women’s Health Research Institute. “It is generally present along the hairline. Men who attach hairpieces to their existing hair can experience this type of permanent hair loss if the hairpiece is attached in the same location over a long period of time.”

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

Middle Parts

beaufiful glossy hair parted in the middleShutterstock

If you have thinning hair, the middle part is unfortunately not your friend as it accentuates the hair loss. “With a middle part your hair tends to frame the entire expanse of your face. Middle parts therefore make a round face appear even rounder,” according to Schwarzkopf. “They are also decidedly unhelpful if you like to hide some lines or wrinkles around the eyes and on your forehead. Wavy or curly hair looks great with a middle part, while straight and thin hair tends to look stringy rather than sleek.”

💪🔥Body Booster: If you have fine or thinning hair, avoid excessively long styles, which can make it appear limp and unhealthy. Instead, opt for shorter, layered cuts to create volume and movement.

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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Thinning hair can cause a lot of stress (and stress can cause thinning hair, which is a terrible chicken-and-egg situation). Whether your hair is thinning because of genetics or from lifestyle factors (for example postpartum hair loss, overly processed hair) certain hairstyles can unfortunately make it worse. Luckily there are ways to disguise hair loss while hair is improving—here are five looks to avoid at all costs if you want to repair and restore your thinning hair.


Tight Ponytails

Rear view of woman runner tying her hair and getting ready for another run outdoorsShutterstock

Tight ponytails can put a lot of stress on hair and cause breakage. “Every once in a while, it’s OK to wear your hair tightly pulled back, but you want to avoid wearing a tightly pulled hairstyle every day,” says the American Academy of Dermatology. “The constant pulling can cause strands of your hair to break or fall out. In time, the continuous pulling can damage your hair follicles. If you damage your hair follicles, your hair cannot grow back, so you develop permanent hair loss.”

RELATED: I Lost my First 25 Pounds by Walking

Wet Buns

happy young woman with hair bun looking away while taking bathShutterstock

Wet buns can cause breakage to already thinning hair, exacerbating the problem. "When you tie your hair back it stretches up to a third of its length causing tension breakage," stylist Rob Reeves tells Vidal Sassoon Australia. “So make sure it’s pretty dry before putting it up. You might want to rethink that wet hair bun next time. Certainly not an option for anyone with fine fragile hair. And don’t sleep with wet hair – again it will cause tangles and breakage and stretch your hair.”

Hair That’s Too Long

Beauty young girl outdoors enjoying natureShutterstock

Having a long style can make thinning hair worse, experts say. “In general, if you have finer hair, don't grow it too long,” hairstylist Neil Moodie tells Harper’s Bazaar. “The longer it gets, the weaker the hair gets and so it can tend to look lank, straggly and not healthy. Instead, focus on creating layers within shorter styles, to get a bit more height. I wouldn't recommend really short layers though because they can highlight the fineness of the hair.”

Tight Braids and Weaves

hair professional, tattooed beauty worker holding braids of female client in salon, beauty industry, salon job, customer in salon, hairdresser, salon services, hair make overShutterstock

Tight braids and weaves may cause an irreversible baldness called Central Centrifugal Cicatricial Alopecia (CCCA). “Traction alopecia (baldness) is caused by chronic traction (pulling) on the hair follicle and is seen most commonly in African-American females associated with tight braiding or cornrow hair styles,” according to Michigan State University’s Women’s Health Research Institute. “It is generally present along the hairline. Men who attach hairpieces to their existing hair can experience this type of permanent hair loss if the hairpiece is attached in the same location over a long period of time.”

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

Middle Parts

beaufiful glossy hair parted in the middleShutterstock

If you have thinning hair, the middle part is unfortunately not your friend as it accentuates the hair loss. “With a middle part your hair tends to frame the entire expanse of your face. Middle parts therefore make a round face appear even rounder,” according to Schwarzkopf. “They are also decidedly unhelpful if you like to hide some lines or wrinkles around the eyes and on your forehead. Wavy or curly hair looks great with a middle part, while straight and thin hair tends to look stringy rather than sleek.”

💪🔥Body Booster: If you have fine or thinning hair, avoid excessively long styles, which can make it appear limp and unhealthy. Instead, opt for shorter, layered cuts to create volume and movement.

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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Is your wardrobe making you look older? It can be easy to fall into the trap of just wearing the same style of clothing despite the natural lifestyle and physical changes that come with every passing year. If you still have a spring in your step but feel out of the loop, fashion-wise, don’t panic—there are many stylists and experts to set you on the right path. Here are five common wardrobe mistakes adding years to your appearance.


Matchy Matchy

Milan, Italy - February 24, 2022: Street style, woman wearing Prada outfit: blue V-neck bra, a matching blue cropped bomber coat, yellow midi skirt and silver pointed pumps heels shoes.Shutterstock

Having your clothing and accessories match can be very aging. “This one can be hard to let go of, but I promise you, it is no longer necessary to match your shoes to your handbag, or wear a set of coordinating earrings and a necklace,” celebrity stylist Miranda Holder tells the Daily Mail. “The minute you do, you are putting yourself in the style territory of our late, great Her Majesty Queen Elizabeth II, and whilst our beloved sovereign was an enduring fashion icon, the roots of her image were planted firmly in her fashion heydays of the 1950s.”

The Wrong-Size Bra

Closeup back view of a woman unhooking the clasp of her white bra and looking in the mirrorShutterstock

Wearing the correct underwear is crucial, style experts say. “Believe it or not, the right-size bra can instantly make you look taller, thinner, and more youthful,” says Beth Djalali on Style At a Certain Age. “But the wrong-size bra makes you look shorter, older, and heavier. That’s how vital this undergarment truly is.”

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

Oversized Clothes

Shocked young woman wearing too big loose jeans after successful weight loss, posing and looking at her reflection in mirror with open mouth, copy spaceShutterstock

Wearing the right size is important—baggy clothes can end up looking frumpy, which can make you look older. “Choose pieces that are loose but not overwhelming. Try wearing oversized just on one half of your body at a time,” says Jennifer Connelly on A Well Styled Life. “Voluminous tunics paired with oversized pants can make you look like you’re trying to hide something.

Stuck In the Past

Back in time 90s 80s. Stylish girl in retro jacket and vintage cassette player listens to music, fashion trends, entertainment, heat in summerShutterstock

If you’re still wearing the same clothes from decades ago, it might be time to revamp your wardrobe. “While there is absolutely nothing wrong with a look inspired by the 70's, 60's or even 80s - fashion is after all circular, and even the diciest of trends can come back around like a bad taste boomerang - sticking resolutely to a fashion formula that belongs firmly in the past really isn't going to do you any favors,” Holder tells the Daily Mail. “Wearing solely styles of yesteryear whilst resolutely ignoring all that is current is a fast way to the fashion graveyard.”

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

Too Much Dark Clothing

Young beautiful stylish girl walking and posing in short black dress in city near fountains. Outdoor summer portrait of young classy womanShutterstock

Too much dark clothing can make you look older, experts say. “[A] common style mistake for women over 40 is wearing too many dark colors together all the time!” says Dallas-based lifestyle influencer Heather Anderson. “Making a conscious choice to wear an edgy all black look is different than wearing predominantly dark colors all the time. It’s important to mix it up because darker colors can be really harsh against our skin and I think wearing light bright colors makes us look far more youthful.”

💪🔥Body Booster: To maintain a youthful appearance, choose clothing that fits properly. Pair a loose top with fitted bottoms, or vice versa, to create a balanced look.

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Expert-Recommended

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

Looking younger doesn’t come from a magical potion, but that’s the good news: The power is actually within you. With a few simple tweaks to your daily routine, you can manage to be the person everyone says looks great for their age. To find out exactly what to do, we reached out to Dr. Angela J. Lamb, the Director of the Westside Mount Sinai Dermatology Faculty Practice and an Associate Professor of Dermatology. She shared with us her most essential advice for looking 10 years younger, and you can read them right here.


1. Don’t Rub Your Eyes

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

Think of where people age the fastest—the neck. The forehead. And the eyes—yes, the skin under and around the eyes can be the most tender and fragile. Remember this next time you get annoyed with someone and rub your eyes at the end of the long day. It can cause the tiny blood vessels to break, and result in puffiness or even crow’s feet before you should have them.

2. Invest in This Serum

Facial Skincare. Attractive Female Applying Serum On Face Moisturizing And Caring For Skin Standing Near Mirror In Modern Bathroom Indoors. Beauty Routine. Skin Care Concept. Selective FocusShutterstock

“Invest in a good serum,” says Dr. Lamb. “Serums are your power product with active ingredients. They are critical!!! Think vitamin C, A, E—topically.” These can be expensive—$17 a bottle and up—but the doctor says they are worth it.

RELATED:9 Everyday Habits That Age You Faster, According to Science

3. Drink This Much Every Day

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Increasing the water content in your skin can prevent it from looking flaky, dull and grey. Drinking eight glasses of water daily is recommended by many dermatologists, and you can also check topical products for the following hydrating ingredients: Urea, Glycerin, Ceramides, and Hyaluronic Acid. If your room is extra dry, consider using a humidifier and also avoid hot showers for too long—ironically, they can dehydrate you.

4. Rinse Off Your Conditioner With Cold Water

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Just as hot water can dry you out, a little cold water can keep you looking hydrated—and in fact, it can lock in your hair conditioner, resulting in shinier, more youthful-looking hair. As an added bonus, cold showers stimulate the vagus nerve, which regulates your stress level.

5. Apply This Every 90 Minutes

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“Wear sunscreen: It is the best way to help keep your skin looking young and healthy,” says Dr. Lamb. “Reapply every 90 minutes when out.” In fact, one study showed that if you wear a broad-spectrum sunscreen daily, you’ll have 24% less skin aging than someone who uses it only once in a while.

6. Get Enough Sleep

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“Stress hormones and lack of sleep truly break down collagen and accelerate aging,” says Dr. Lamb. Not to mention, as you age, a lack of sleep can lead to memory problems, irritability, depression or even more falls and accidents. That late-night TV (or booze) binge may feel good at the time, but it will age you, and sour your health, so consider the risks every time. The choice is yours.

And if you enjoyed this article, don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

7. Smile and Laugh Often

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“Similar to above, just smiling, good relationships and pure joy help make you look younger. It has been proven,” says Dr. Lamb. There’s a biological reason for this: Laughter increases your blood vessel function, and relieves stress, two key indicates that can lead to a more youthful appearance.

8. Wear This When Outside All Day

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“Wear a hat while hiking/outside all day. Sunscreen is important, but protection from the sun is just as important,” says Dr. Lamb. A proactive approach like this can cost pennies but save you money and pain later, as too much sun can also of course possibly lead to skin cancer.

9. If You’re Going to Do Botox, Here’s When It’s Most Effective

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“So a little Botox at the first sign of wrinkles,” is OK, says Dr. Lamb, and actually it’s preferable that you do it then, if you’re going to do it at all. The FDA-approved neurotoxin smooths out lines and wrinkles and, if used properly, should make you look natural, according to Dr. Lamb. “This is important. If you want to stay ahead of things, do something early. Easier to prevent than to wait until the lines are deep and set in.”

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

10. Stop Worrying So Much About Aging And Embrace the Way You Look

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Dr. Lamb didn’t tell us this but she didn’t have to: It’s incredibly important to ensure you don’t have a skin disease, but aging in and of itself isn’t necessarily something you need to “solve.” Eat a diet high in lean proteins, fiber and healthy fats; hydrate; exercise frequently and find joy from your life; a youthful glow may follow, despite a few wrinkles and all. And if you enjoyed this article, don't miss 25 Ways to Not Look Older After 50, Say Experts

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.

Erin Oprea is showing off her tiny waist – and schooling her followers about the importance of protein. In a new social media post, trainer to country stars Carrie Underwood and Maren Morris, discusses how protein is so crucial to weight loss. “LADIES, sooooo many of you are lacking PROTEIN!!! I hear it daily from you guys. A lot of women are getting 30 to 50 grams per day, that’s TERRIBLE!!! It’s time today to start focusing and you’ll see/feel a world of difference in your body!!!” she wrote in the caption, revealing 9 signs that you are protein deficient.


1. Hungry Quickly After Eating

The first sign you aren’t getting enough protein is that you get hungry shortly after eating. “For most individuals who are trying to lean out, we want to make sure that your protein intake is high, because that will help with hunger and fullness,” Chris McMahon, a nutrition and fitness coach, explains to The Body Network.

2. Losing Muscles

Bearded thin man measuring biceps, muscles of his left arm with a yellow tape measure. He's calm, serious, quiet. Wearing blue t-shirt. White background.Shutterstock

If you notice your muscles are dwindling away, it might be because you aren’t getting enough protein, according to Erin. McMahon explains that protein is a fundamental building block for muscles and helps you preserve them. “And if you are lifting weights and you are training, it'll help you build muscle,” he says.

Related: 12 Best Foods For Men to Build Muscle

3. Thinning Hair

Cropped shot of Asian man worry about his hair loss and baldness problem. Conceptual of hair problem on men's head.Shutterstock

According to Erin, thinning hair is another sign you aren’t getting enough protein.

4. Always Sore

young sporty woman shoulder pain from workout in the gymShutterstock

Are you always sore? Maybe you aren’t getting enough protein, per Erin. McMahon confirms that protein helps you “recover” from your workouts.

5. Anemia

Preparation for blood test by female doctor medical uniform on the table in white bright room. Nurse pierces the patient's arm vein with needle blank tube.Shutterstock

Are you anemic? It could be because of your diet. “Anemia is a condition that develops when your blood produces a lower-than-normal amount of healthy red blood cells,” explains the NIH. One of the ways you can become anemic is through an iron deficiency, and protein can help with that.

6. Brittle Nails

Hands of a woman playing with nails in stressShutterstock

Do your nails keep breaking? Erin mentions that it may be due to lack of protein – and UCLA Health agrees. Along with brittle hair, brittle nails are “often the first sign of deficiency,” they say.

Related: 7 Weight Loss Myths You Should NEVER Follow, According to Expert

7. Fluid Retention

Swollen feets because water retention in the bodyShutterstock

If you aren’t getting enough protein, your body might be retaining fluids, according to Erin.

8. Fatigue

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

If you feel tired, you might want to amp up protein, says Erin. UCLA Health also notes that trouble thinking “due to fluctuating blood sugar and protein’s effect on the brain’s neurotransmitters (which regulate mood)” and muscle weakness, “since amino acids are essential for building muscle mass,” are signs of protein deficiency.

9. Getting Sick Often

Sick woman with headache sitting under the blanketShutterstock

If you are getting sick a lot, take your protein situation under consideration, says Erin. UCLA Health adds that protein helps boost the immune system.

Related: Autumn Calabrese Shows Off Washboard Abs and Shares Tips On How to Stay “Fit Over 40”

10. Here’s How Much Protein She Recommends

,High,Protein.,Healthy,Eating,,Diet,meat,chicken,steak,beef,fish,salmonShutterstock

How much protein should you be aiming for? “The easiest goal is go 1 gram of protein per lb bodyweight! So, if you weigh 130lbs go for 130 grams!” says Erin in the caption.

💪🔥Body Booster: If you notice your muscles are dwindling away, it might be because you aren’t getting enough protein.

Woman looking in the mirror and checking her hair.
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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

Losing weight fast can seem like a dream come true. However, there are some negatives that come along with rapid weight loss you should consider before taking a GLP-1 drug like Ozempic or going on a drastic diet. We asked some of the top doctors, plastic surgeons, and weight loss experts to reveal major side effects of rapid weight loss – via either the natural way or using weight loss drugs – to look out for.


Fat Deposits

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While losing weight reduces overall body fat, deposits still exist. “Treatments like Ozempic help with rapid weight loss, but fat still exists in a reduced size,” Vishal Verma, MD, Founder of Revive Med Spa, says, recommending treatments like CoolSculpting to help “eliminate the fat cells, furthering the long-term results.”

RELATED:20 Possible Ozempic Side Effects

Uneven Skin Tone or Texture

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There is also the appearance of uneven skin tone/texture with weight loss. “Stretch marks may become more apparent with weight loss, so resurfacing treatments can help even tone and texture for a more youthful, radiant glow,” says Dr. Verma. “

Hair Loss

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Hair loss can be a potential side effect of rapid weight loss. This is often due to nutrient deficiencies, stress, and hormonal changes that occur when the body loses weight quickly.

RELATED: 20 Incredible Ozempic Success Stories of All Time

Unplanned Pregnancies are Being Examined

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Losing weight can impact fertility. "Weight loss can generally be associated with increased fertility by restoring normal ovulation in people who have PCOS or other causes of abnormal cycles," said Dr. Daniel Drucker, a professor and researcher at the University of Toronto's Mount Sinai Hospital and a pioneer of research into GLP-1 in an interview with CNN.

Ileus

woman clutching her stomach with her hands in discomfortShutterstock

Ileus, “which is a temporary condition where your intestine can't push food and waste out of your body, is an unofficial side effect due to the effects of slowing down the gut movement,” says Kylie Bensley, MS, RD and founder of Sulinu Nutrition. If you think you have this, she recommends seeking medical advice.

Muscle Loss

Bearded thin man measuring biceps, muscles of his left arm with a yellow tape measure. He's calm, serious, quiet. Wearing blue t-shirt. White background.Shutterstock

Sue Decotiis, MD, NYC weight-loss doctor, notes that there are a few reasons why rapidly losing weight leads to muscle loss. “There are many people who lose muscle because they aren’t drinking enough water. Water intake is imperative. You really need to drink a lot of water when you’re burning that much fat. If you are not drinking enough water, your body won’t burn fat, and you’ll lose muscle,” she says. The other reason is losing weight rapidly, which often leads to losing muscle. To mitigate this, make sure to lift weights or do another form of muscle-strengthening exercise.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

More Self-Esteem

Happy couple enjoy outdoor leisure activity together carrying and using a bike and laughing a lot. Love and friendship with mature man and woman in youthful lifestyle. Concept of joyful and excitementShutterstock

A positive side effect? “I’ve seen a lot of positive effects on personality in my practice. When people lose weight, they have better self-esteem, and they feel more confident in their own skin,” says Dr. Decotiis. “I have people who were using sedatives for anxiety or depression, and then when they lost weight, they felt better and didn’t need them as much. My patient who has ADHD felt they had better focus and concentration.”

Eating Disorder Triggering

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If you have eating disorders in your history, rapidly losing weight can be triggering. “If there’s a history of an eating disorder, that’s when people can run into some problems. People who used food as a crutch and would go to food for comfort may miss food a lot because they used to get that dopamine hit from using food to make them feel better,” explains Dr. Decotiis. She recommends anyone who has struggled with these sorts of issues to work with a therapist while losing weight.

Decreased Libido

Beautiful young couple in bedroom. Close up of male and female feet under the blanket looking away from each other.Shutterstock

Losing weight might impact your sex drive. “In the beginning, realize there’s a tremendous metabolic change going on in the body that can cause fatigue, and when someone is tired, their libido goes down. As time goes on and you lose more weight and feel better, libido will go back to normal because you’ll feel more confident and better without clothes on,” says Dr. Decotiis.

RELATED: 20 Things You Need to Know About Ozempic and Weight Loss

Saggy Skin

Close-up Of A Woman Holding Arm With Excess Fat On Grey BackgroundShutterstock

According to Dr. Decotiis, some people are complaining about having a saggy butt, face, or loose skin after rapidly losing weight, which has to do with fat loss. “Your skin stretches when you gain weight, so when you lose a lot of weight, sometimes your skin doesn’t fully go back to normal,” she says. “Think of a woman who’s pregnant. When she has a baby, sometimes her stomach takes time to go back to how it was before.” One way to mitigate this effect is by weight training during the weight loss process. “Additionally, as you age, you have less elasticity in your skin, and you cannot produce as much collagen. Your skin bounces back better when you’re younger,” she says.

💪🔥Body Booster: After losing weight fast, make sure to lift weights or do another form of muscle-strengthening exercise to avoid losing muscle.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

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

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

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

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

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

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

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

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

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

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

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

1. Lean Proteins

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

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

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

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

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

2. Greek Yogurt

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

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

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

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

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

3. Fatty Fish

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

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

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

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

4. Whole Grains

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

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

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

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

5. Eggs

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

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

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

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

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

6. Legumes

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

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

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

7. Green Tea

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

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

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

8. Nuts and Seeds

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

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

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

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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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

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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

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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.

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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.

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Making the Squat Accessible

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

Laura's Personal Journey

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

The "Use It or Lose It" Principle

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

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

Beyond Static Holding

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

Making It Part of Daily Life

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

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

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

A Test of Mental Resilience

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

Start Where You Are

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

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

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

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

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

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

Almond Milk

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

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

Avocado

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

Blueberries

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

Carrots

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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

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

Cucumber

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

Green Tea

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

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

Nuts

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

Olive Oil

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

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

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

Spinach

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

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

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

Sweet Potatoes

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

Tomatoes

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

Turmeric

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