Skip to content
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@celebwell.com.

7 Facial Exercises to Erase Wrinkles After 50

No expensive treatments needed!

FACT CHECKED BY Christopher Roback
Closeup photo of beautiful pretty curly lady red lips o shape good mood listen amazing news open mouth wear casual blue knitted sweater isolated purple color background
Shutterstock
FACT CHECKED BY Christopher Roback

Facial massage is a great way to encourage supple, healthy skin and muscles. “Anytime you bring blood flow into an area, it gets your capillaries (blood vessels) moving, which can promote a relaxation of the muscles and get fluids moving,” massage therapist Vickie Bodner, LMT, tells the Cleveland Clinic. “Sometimes, people get puffy under the eyes or in the sinus area. Practicing self-massage on the face may help you release unwanted fluids.” Here are seven facial exercises to help encourage firm skin after 50.


Folds Around the Nose

the girl has wrinkles around her mouthShutterstock

This exercise helps lift the folds around the nose. “Smile as widely as you can and press your fingertips into the folds between your nose and lips. Lift up the muscles whilst pressing down your fingertips into the muscles for resistance,” say the experts at Nivea.com. “This will strengthen your cheek muscles to give you plump, round cheeks – a classic sign of youth.”

Cheek Lifting

Close up photo amazing youngster he him his man excited look wondered lips mouth perfect ideal o shape figure form wear casual plaid checkered shirt outfit isolated yellow bright backgroundShutterstock

This exercise will make cheeks look more youthful, according to Northwestern University and Happy Face Yoga. “Open your mouth to form an “O,” and fold your upper lip over your teeth. Smile to lift cheek muscles up, then put your fingers on the top part of the cheek before releasing the cheek muscles to lower them. Lift the cheeks back up, and repeat by lowering and lifting 10 times.

Tighten Neck and Jowls

Cropped photo closeup of excited naked man screaming at camera with emotional face isolated over white backgroundShutterstock

This exercise will help tighten up the neck and jowls, which can be a problem area after 50. “Simply press the tip of your tongue to the roof of your mouth,” say the experts at Nivea.com. “Then look upwards with your chin to the ceiling, smile and swallow. Continue doing this for 30-60 seconds.”

RELATED: I Lost 65 Pounds in 2 Years with the Help of Rowing and Rethinking My Diet

Happy Face Yoga

Portrait of a smiling young manShutterstock

Happy Face Yoga is one program designed to exercise all 57 muscles in your neck, scalp, and face. “You’re strengthening your muscles and moving them back into place,” Gary Sikorski, founder of Happy Face Yoga, tells NBC News BETTER. “So the skin naturally follows and starts to smooth.”

Massage For Scars

Scars on the faceShutterstock

Facial massage can lessen the appearance of thick scars, experts say. "Massage and exercises that stretch the skin affected by scarring can make a thick scar become thinner and more pliable," says Dr. Suzanne Olbricht, an associate professor of dermatology at Harvard Medical School. “This is a clear instance where facial exercises are recommended and likely to be effective.”

Cheek Sculpting

Crop close up portrait of young Caucasian green-eyed woman look at camera posing. Smiling millennial beautiful female show healthy glowing soft face skin after facial treatment. Cosmetology concept.Shutterstock

This exercise will help give cheeks more lift and volume, according to Northwestern University and Happy Face Yoga. “Smile without showing your teeth. Purse your lips together, and then smile — forcing the cheek muscles up. Place your fingers on the corners of the mouth and slide them up to the top of the cheeks, holding for 20 seconds.”

RELATED: The "Hot Girl Walk" Secret to Losing Body Fat Fast

The Eyebrow Lifter

Facial gymnastics. The girl does massage and rejuvenating exercises for the faceShutterstock

This exercise helps lift eyebrows for a more youthful appearance, according to Northwestern University and Happy Face Yoga. “Press three fingertips under each eyebrow to force your eyes open. Smile while trying to push your eyebrows down against your fingers. Close your eyes and roll your eyeballs up to the top of your head, holding for 20 seconds.”

💪🔥Body Booster: Even a little bit of facial massage can make you feel relaxed and calm.

More For You

Closeup photo of beautiful pretty curly lady red lips o shape good mood listen amazing news open mouth wear casual blue knitted sweater isolated purple color background
Shutterstock
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.

Facial massage is a great way to encourage supple, healthy skin and muscles. “Anytime you bring blood flow into an area, it gets your capillaries (blood vessels) moving, which can promote a relaxation of the muscles and get fluids moving,” massage therapist Vickie Bodner, LMT, tells the Cleveland Clinic. “Sometimes, people get puffy under the eyes or in the sinus area. Practicing self-massage on the face may help you release unwanted fluids.” Here are seven facial exercises to help encourage firm skin after 50.


Folds Around the Nose

the girl has wrinkles around her mouthShutterstock

This exercise helps lift the folds around the nose. “Smile as widely as you can and press your fingertips into the folds between your nose and lips. Lift up the muscles whilst pressing down your fingertips into the muscles for resistance,” say the experts at Nivea.com. “This will strengthen your cheek muscles to give you plump, round cheeks – a classic sign of youth.”

Cheek Lifting

Close up photo amazing youngster he him his man excited look wondered lips mouth perfect ideal o shape figure form wear casual plaid checkered shirt outfit isolated yellow bright backgroundShutterstock

This exercise will make cheeks look more youthful, according to Northwestern University and Happy Face Yoga. “Open your mouth to form an “O,” and fold your upper lip over your teeth. Smile to lift cheek muscles up, then put your fingers on the top part of the cheek before releasing the cheek muscles to lower them. Lift the cheeks back up, and repeat by lowering and lifting 10 times.

Tighten Neck and Jowls

Cropped photo closeup of excited naked man screaming at camera with emotional face isolated over white backgroundShutterstock

This exercise will help tighten up the neck and jowls, which can be a problem area after 50. “Simply press the tip of your tongue to the roof of your mouth,” say the experts at Nivea.com. “Then look upwards with your chin to the ceiling, smile and swallow. Continue doing this for 30-60 seconds.”

RELATED: I Lost 65 Pounds in 2 Years with the Help of Rowing and Rethinking My Diet

Happy Face Yoga

Portrait of a smiling young manShutterstock

Happy Face Yoga is one program designed to exercise all 57 muscles in your neck, scalp, and face. “You’re strengthening your muscles and moving them back into place,” Gary Sikorski, founder of Happy Face Yoga, tells NBC News BETTER. “So the skin naturally follows and starts to smooth.”

Massage For Scars

Scars on the faceShutterstock

Facial massage can lessen the appearance of thick scars, experts say. "Massage and exercises that stretch the skin affected by scarring can make a thick scar become thinner and more pliable," says Dr. Suzanne Olbricht, an associate professor of dermatology at Harvard Medical School. “This is a clear instance where facial exercises are recommended and likely to be effective.”

Cheek Sculpting

Crop close up portrait of young Caucasian green-eyed woman look at camera posing. Smiling millennial beautiful female show healthy glowing soft face skin after facial treatment. Cosmetology concept.Shutterstock

This exercise will help give cheeks more lift and volume, according to Northwestern University and Happy Face Yoga. “Smile without showing your teeth. Purse your lips together, and then smile — forcing the cheek muscles up. Place your fingers on the corners of the mouth and slide them up to the top of the cheeks, holding for 20 seconds.”

RELATED: The "Hot Girl Walk" Secret to Losing Body Fat Fast

The Eyebrow Lifter

Facial gymnastics. The girl does massage and rejuvenating exercises for the faceShutterstock

This exercise helps lift eyebrows for a more youthful appearance, according to Northwestern University and Happy Face Yoga. “Press three fingertips under each eyebrow to force your eyes open. Smile while trying to push your eyebrows down against your fingers. Close your eyes and roll your eyeballs up to the top of your head, holding for 20 seconds.”

💪🔥Body Booster: Even a little bit of facial massage can make you feel relaxed and calm.

Chris Freytag is a fitness and lifestyle influencer and the founder of Get Healthy U, a comprehensive fitness hub. In a recent viral video she gets real about bra bulge. “Yup - It happens as we age 🤪 Skin loosens and you feel like you get a little ‘spill over’ from your bra. Call it back fat, bra bulge, or whatever you want but by strengthening your back muscles, you will stand taller and tighten and tone!” she says. “I love to work my back - the exercises feel powerful!” Here is everything you need to know about the workout – and her other lifestyle habits.


Here Is the Workout

“Do each exercise 15 reps and repeat 2 times,” she recommends. “Do this workout 3 times a week and progress to heavier weights if you don’t feel muscle fatigue!!”

1️⃣ Reverse Grip Row

2️⃣ Single Arm Row

3️⃣ Straight Arm Press Back

4️⃣ Renegade Rows

5️⃣ Overhead Pulls

Workout Buddies

Chris_Freytag3chrisfreytag/Instagram

In another post, Chris emphasizes the importance of workout buddies. “Increase your chance of success when it comes to reaching your fitness goals!!” she writes. “Maybe you have a friend you workout with or a family member who keeps you going. Maybe you have a gym with a squad you connect with. OR Maybe it’s an online group that motivates and inspires you!”

RELATED:9 Easy Ways to Lose Weight Without Diets

Strength Training

Chris is a big fan of strength training. “Ladies – if you want that ‘lean and toned’ 💪 look, you are going to have to life weights and eat adequate protein! There is no way to build muscle besides doing the work! 

So many women complain they are getting flabby but the only way to change that is to lift weights. And guess what there are so many benefits to lifting weights as we age,” she wrote, listing the benefits, which include building self-confidence, getting through menopause easier, strengthening bones, burning more calories at rest, and improving energy and metabolism.

Consistency

Chris_Freytag2chrisfreytag/Instagram

In another post she revealed that “the secret to success” with exercise is staying consistent. “Consistency starts by taking action! Showing up for yourself each and every day, even when you may not feel “motivated” to do so. Show up, sound the best you can and feeling accomplished when it’s all said and done!” she writes. “Consistency is NOT about pushing yourself to extreme measures or neglecting rest days! Consistency IS NOT what you do once, but it IS what you do repeatedly!”

RELATED: Jeremy Ethier Reveals 3 Top Exercises for Perfect Glutes

Yoga

Woman,Practicing,Warrior,Yoga,Pose,Outdoors,Over,Sunset,Sky,.Shutterstock

Chris also shares a lot of yoga workouts on her page. Why should you do yoga? According to Harvard Health, there is research backing up the many benefits. One study found that people who practiced yoga for at least 30 minutes once a week for at least four years gained less weight during middle adulthood. “People who were overweight actually lost weight. Overall, those who practiced yoga had lower body mass indexes (BMIs) compared with those who did not practice yoga. Researchers attributed this to mindfulness. Mindful eating can lead to a more positive relationship with food and eating,” they said.

💪🔥Body Booster: You don’t have to settle for back! Doing a few targeted exercises can help tighten sagging skin and fat.

Facial Beauty Treatment. Woman Doing Red Led Light Therapy
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.

As a gerontologist and healthy aging expert, it's my job not only to study the physical, psychological, and social aspects of aging throughout the lifespan but also to study how age-related decline and disease can be prevented. That's why I wanted to share these top breakthrough strategies that are not only based on solid scientific research but also on my personal experiences and observations in the field of healthy aging.


Whether it's managing stress, adapting your diet, or adjusting your exercise routines, these strategies are designed to help you maintain vitality and thrive throughout the years. So, let's dive in and explore these transformative techniques that can lead you to a healthier, more youthful lifestyle. Here are my top 5 breakthrough healthy aging strategies.

Learn to Manage Stress!

Darnell_Cox2Darnell Cox

We are living in an overly-caffeinated, sleep-deprived, plugged-in world which has raised our chronic stress levels (that low level stress that is constant in our lives) to new higher setpoints. So, even though we may not feel overly stressed out, our bodies tell a different story. Stress causes an inflammatory response in the body, and inflammation has been linked to all age-related diseases - everything from cardiovascular disease to cancer! If you want to live longer, implement a daily stress-reduction practice. Find a practice that works for your lifestyle. Maybe that’s getting out in nature for 30 minutes a day. Perhaps a daily practice of yoga, meditation or breathwork is right for you. Incorporate your method into a consistent daily practice, even when you don’t feel particularly stressed.

The Gerontologist's How-To: The best science-backed way to de-stress in real time is to practice the Physiological Sigh. This breathing technique is the quickest way to kickstart your parasympathetic nervous system to reduce your heart rate and destress almost instantly.

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

Here is how you do it:

Darnell_Cox4Darnell Cox

Take an inhale, filling up your lungs, then inhale even more, followed by a longer slower exhale. This exhale focused breathing is the quickest way known to decrease the activation of the sympathetic nervous system (the fight or flight system) by stimulating the parasympathetic nervous system (the rest and digest system). Double inhale, Longer slower exhale. Try it!

Deliberate Cold Exposure

Close up of female legs getting into ice cold waterShutterstock

I know. I know. Seems painful, and if I’m being honest, it is! However, there are so many health benefits that I decided to try cold plunging, and now, it is a part of my morning routine. Contrary to the images we see on social media, you do not need to break through frozen ponds or dump your entire ice supply from your freezer into your tub. The ideal temperature for a cold plunge is between 50-60 degrees. You can get that ideal temperature of cold water right out of your own bathtub.

The Gerontologist's How-To: No need for expensive cryotherapy or cold plunge pools. Simply fill up your tub with cold water and get in up to your neck for 2-3 minutes. Me? I play the Rocky’s Theme Song (Gonna Fly Now), which pumps me up and gives me the push I need. I stay under the cold water doing Tumo Breathing (quick exhales as if you are breathing out of a straw) until my body acclimates. My cold plunge time is exactly 2 minutes and 47 seconds each morning (the exact length of the Rocky Theme song). Cold plunging first thing in the morning is best. Although it feels freezing on our outsides, it actually heats our core. This does two things - it helps set your sleep wake cycle and will actually help you fall asleep faster later that same night, and it kick starts your metabolism. It takes energy to warm your core, and energy means it burns calories! Hooray! In fact, when I wear my Aura ring in the tub, it tracks my 2:47 cold plunge as a 20 minute workout. That’s how powerful it is!

Red Light Therapy

Woman having Ultraviolet LED light facial treatment at beauty salon. Cosmetology. female Face At Red Light Treatment At Beauty Clinic.Shutterstock

The scientific evidence supporting the health and beauty benefits of red light therapy is undeniable. In fact, red light technology has even been used by astronauts in space to speed wound healing. It’s common knowledge that light has an effect on our bodies. Ultra Violet rays from the sun can change the pigment of the skin, and can result in a sunburn. The Red Light spectrum, however, passes safely through the epidermis (the outer layer of the skin) and hits the deeper layers of the skin. It has been shown to decrease wrinkles, even out skin tone and texture, increase circulation, decrease inflammation in the body, decrease joint pain, and even boost your mood! Can certain spectrums of light help you look better, feel better, and increase your lifespan? YES! In fact, near-infrared light has shown to go as deep as bone, and perhaps to the bone marrow itself, re-energizing aging cells.

The Gerontologist's How-To: To get started with Red Light Therapy (RLT), you can either visit a professional facility such as a dermatologist’s office, spa, or specialized RLT clinic, or you can purchase a home device that has FDA approval.

RELATED: 15 Travel Habits That Help You Stay Fit and Lose Weight on the Go

Grounding (Otherwise Known as Earthing)

Darnell_Cox3Darnell Cox

Something so simple as getting outside and taking your shoes off can have profound health benefits. We are made to walk on the earth, and there are many health benefits to prove it. The earth is negatively charged. We humans are naturally positively charged. However, in times of stress, we can lose electrons, giving us even more of a positive charge than is ideal (AKA free radicals). By stepping barefoot on the earth, the earth acts as a sponge soaking up these free radicals in an energy exchange. It’s one of the most profound health hacks, and it’s absolutely free.

The Gerontologist's How-To: Just step outside and put your feet in the grass, sand, dirt, or water source, and let nature do the rest. Don’t have access to the outdoors year-round? Then you may want to look into a grounding mattress pad or grounding mat. Grounding devices plug into the third port of an indoor electrical outlet, which is grounding to the earth, and work in the same way as stepping outside. Health benefits include a decrease in blood pressure, heart rate,and inflammation. It also boosts your mood by decreasing anxiety and depression, and even improves gut health by increasing microbiome diversity.

Intermittent Fasting

Intermittent,Fasting,Plate,diet,meal,clock,foodShutterstock

I’ve been Intermittent Fasting for 30+ years! This notion that “breakfast is the most important meal of the day” is quite frankly B.S. that is spoon fed to us (no pun intended) by the big food manufacturing companies that line our supermarket shelves with ultra processed breakfast cereals. It’s not “breakfast” that is the most important meal, it’s how you break-your-fast that is the most important. For me, that’s not in the morning hours, but at noon or 1pm. It’s not as difficult as it seems. If you sleep (hopefully) for 8 hours, you’ve just done an 8 hour fast.

The Gerontologist's How-To: By simply skipping breakfast, you ease into a 12-16 hour fast. If this seems crazy, just know that we are not made to have food at our beacon call. We are made to go for long periods of time without eating. And it’s in times of deprivation that our bodies reach into our fat cells for energy. That’s how we reach a state of ketosis, when our bodies are burning fat for energy. It’s not by eating a keto-friendly nutrition bar or having keto-friendly coffee. You do not need to purchase any food products for your body to burn fat, you simply have to deny it a steady stream of food.

RELATED: #1 Secret Revealed for Sticking to Your Workout Routine

Do Age-Appropriate Exercise

Darnell_Cox5Darnell Cox

One of the most common mistakes I see in working with my 1:1 clients is a lack of the age-specific exercise. The way we exercise needs to change with age. Excessive cardio, which was fine for us as youngsters, can actually be detrimental to building muscle mass, which we need more of as we age. Beginning in our 30’s, our muscle mass starts to decline, which can lead to sarcopenia (when fat infiltrates the muscle fiber), making it very difficult to lose weight.

The Gerontologist's How-To: Therefore, strength training becomes more important as we age. Muscles are calorie-burning machines, folks! The more muscle mass you have, the more calories you will burn! And muscle gives us strength which we need to remain active and mobile. Joint flexibility also declines with age, so incorporating a consistent stretching routine is imperative. Strength + Flexibility = Mobility, and remaining mobile is key to healthy aging.

Don't Fall Into an "Anti-Aging" Trap

Darnell_Cox7Darnell Cox

There is one thing else I would like to add, which takes us back to the very first question asked by this very website… “Could you introduce your expertise in Gerontology and offer insights into anti-aging?" Ugh. I kinda loathe that word “anti-aging” since going back to school. It puts a negative connotation on growing older. I went into USC Leonard School of Gerontology (while in my 50’s) using the word “anti-aging,” and left having graduated using instead, “Healthy Aging.” This transition happened in my very first class when I had my professor all but snarl at me when I asked her to be on my YouTube channel. She denied my request due to terms like “Anti-aging” and “age-defying” that were commonplace back then.

I soon switched to Healthy Aging, and for good reason. Aging is inevitable. It’s going to happen. We are not trying to stop aging, but rather age in such a way that we are looking, feeling and functioning our best throughout the lifespan. And hopefully, with a little luck, one day we’ll ALL be wrinkly ol'’ women! That would be a blessing!

The Gerontologist's How-To: The thing that is the most important thing I teach is that you, me, we ALL have the power to start right now down a different path that changes how we feel, how we function, how much pain we are in, how mobile we are, how long we live, and yes, to some extent even how we look during the aging process. A lot of how we age is in our own hands. You are NEVER too young to start thinking about aging, and you are NEVER too old to start Living Young.

Darnell Cox, a Gerontologist and Healthy Aging Coach is the founder of Live Young Lifestyle.

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.

Do you have loose, sagging skin and don’t know how to firm it up? Alicia Jones is an accredited health expert who specializes in helping women after 50 “reclaim great health, increase energy, and lose weight through fun fitness and nutrition strategies.” In one of her viral YouTube videos, she discusses the number one way to firm up sagging skin. “Can you actually tighten loose skin? Well, if there's a way, in this video, I'm gonna show you how, and we're gonna do it in a way that I absolutely love by showing you an exact example,” she says in the clip.


Sue, 60, Came to Her Hoping to Firm and Tone Her Body

Alicia uses one of her clients, Sue, as an example. “When Sue first came to me at 60, she wanted to feel healthy and strong and to firm and tone her body. Sue had always been really active. She played volleyball. She was in a bowling league in the summer. She went boating and hiking, and she was even on a baseball team,” she says.

She Lost Weight Fast and Ended Up with Lots of Loose Skin

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

“But even though she was that active, she got diagnosed with diabetes. So a combination of her new medication and change in nutrition, Sue dropped weight fast, and she was left with a lot of loose skin in her arms and her chest and her stomach, and she really wanted to firm up,” says Alicia. “That's when she came to me, and during our first assessment, I will never forget that she asked me the question that many of you asked me: Can you actually tighten loose skin?”

You Might Be Able to Tighten Loose Skin Without Surgery

Surgery,Nurse,Hand,Taking,Surgical,Instrument,For,Group,Of,Surgeons,AtShutterstock

“So let's get honest about it,” she continues. “There are some ways that you might be able to tighten loose skin if you want to lose some weight, but you're not clinically obese. If you have lost weight suddenly, so there's a lot of weight really fast, or you lost weight through nutrition and through cardio alone, only one of those two ways, or maybe a combination of the two, then you may be able to tighten up loose skin,” she says.

The Secret Tool? Weight Training

Barbel weights in gymShutterstock

She then offers the secret solution to tightening up loose skin. “The power is in weight training. It's by doing weight training,” she says.

You Have to Be Consistent

close up of man holding weight in gymShutterstock

“Here's the thing, if you only lift weights every once in a while, or this is a tactic that you said you've been doing, but you haven't been consistent, that's where the issue lies. You've got to be consistent. You have to lift weights for a minimum of 12 weeks, if not longer in order to see those results,” she says.

RELATED:These One-Minute Habits Helped Me Lose 100 Pounds

Sue Firmed Her Arms and Tummy with Weights

Beautiful blonde middle age woman doing weights exercises with dumbbells outdoors, sunny summer evening. Healthy active lifestyle, body consciousShutterstock

“That was the exact plan for Sue. She had perfected cardio, but it was time to add a consistent weight training routine in order to firm her arms and tighten her tummy,” she says. “One year later, on a new low dose of medication, she feels confident and excited to wear tank tops that show off her beautiful arms. She's got her body back, and she is so proud, not to mention her strength and her energy, so she feels in control of her body and in control of her health.”

Tip 1: Start Slow

Portrait of a good-looking cheerful middle-aged athletic woman with a dumbbell posing for the cameraShutterstock

Alicia offers a few tips to get “fabulous” results. The first? “You've got to start slow. So in order for you to tighten loose skin, it actually is heavier weight training that you would need to do. And no, I promise you won't bulk up,” she says.

Start with Lighter Weights and Slowly Go Heavier

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

“But here's the thing: If you are just starting out, you can't jump right into a heavyweight training routine. You've got to work on adaptation, which means you gotta take it slow and do lighter weights at first. And if you're brand new and just starting out, never fear, you will still get that firming and toning effect to doing lighter weights at first because your body needs to adapt to that. So your body reacts by firming and toning,” she says.

Tip 2: Stick with the Same Workout

“Two, stick with the same workout. All too often, I see women jumping from one workout to the next workout to the next. The thing is, your body needs time to adapt in order to increase lean muscle,” she continues.

RELATED:These Key Habits Helped Me Lose 20 Pounds and Changed My Life

Do the Same Workout But Up the Weights

One woman mature caucasian female slim hands hold dumbbell while training at home or fitness center real people healthy lifestyle concept copy spaceShutterstock

“More importantly, as I mentioned, when you want to tone and firm loose skin, then it is so important to be doing heavier weights. So instead of swapping out your workouts every single day or every few days, find a workout you love and focus on increasing the weight size. That way you are sure to be lifting a little bit heavier each and every time, which firms and tones the body weight,” she suggests.

Tip 3: Create a Consistent Plan

Workout Training Exercise Plan And Daily ScheduleShutterstock

“Number three, create a consistent plan,” she says. “You don't need to commit to every single day of weight training. In fact, I don't recommend that at first, but you do need to focus on getting in the same amount of weight training each and every week.”

Don’t Over Commit

Senior couple exercise stretching resistance band at home, health care and active seniors conceptShutterstock

Also, don't over commit. “Don't give yourself five days a week. Just choose a number that you know you can do. If it was the busiest time of your life right now, how many days of the week could you really, honestly, truly, realistically commit to doing? If it's one day, great if it's two even better, but it doesn't really matter. The point is you've got to stay consistent,” she says.

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

Tip 4: Work Your Whole Body

Home training concept. Smiling senior woman doing elbow plank on yoga mat in living room. Positive mature lady doing her workout routine, exercising indoors, strengthening her core musclesShutterstock

“Point number four, you've gotta work out the whole body. So all too often I see women just working that one area that they wanna tone. They only do arm exercises. They only do crunches, hoping to get their abs tight or the skin on their tummy tight or on their arms tight, when in reality, that's not the way to do it,” she says.

You Can’t Spot Reduce

Senior woman stretching, online training in living room. Balancing yoga exercise. Exercising for emotional and spiritual health. Well-being, wellness for retired female. Domestic yoga practiceShutterstock

“You can't spot reduce. In order for you to really firm up and tone, you've got to work the whole body, especially if a part of the reason that you feel that you have loose skin is because you need to lose some weight,” she says.

Whole Body Weight Training Revs Up Metabolism

“This is because whole body weight training revs up your metabolism. You burn fat even at rest throughout your whole body. The more lean muscle you create, the more you're going to be able to create a fat burning system and rev up your metabolic rate. And I promise you will not bulk up,” she says.

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

The Longer You Have Been Carrying Excess Weight, the Harder It Is To Tighten Loose Skin

Fitness determined mature woman lying doing crunches at home. Healthy mid woman doing exercises on gym mat. Concentrate middle age lady doing daily exercises lying on the floor in the living room.Shutterstock

She also points out that “the longer that you've been carrying excess weight, the harder it is to tighten loose skin. And that's because of the elastin and collagen fibers within the skin,” she says. “They become damaged the longer they've been stretched out. So you'll want to start your weight training as soon as possible. So if you haven't started already, start now.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Worried about losing your strength and energy as you get older? Dr. Vonda Wright, a top orthopedic surgeon and researcher, has good news for you. Her work is changing how we think about aging and staying fit. In a chat with Steven Bartlett on “The Diary Of A CEO” podcast, Dr. Wright shared some surprising tips for burning fat and staying healthy as we age. Read on to discover proven strategies that can help you burn fat more effectively and improve your overall health, no matter your age.


The 30-Second Fat-Burning Secret

In the podcast episode, Dr. Wright reveals a quick way to burn fat that works better than long runs. She says, "You only have to do that for 30 seconds. That will burn 40% more fat than even high-intensity interval training." Here's how it works:

"When I'm done with that because that's good for my cardiovascular base, I punch it up to 11, and I go as hard as I can because I'm not very tall, and I don't want to fly off the back of the treadmill, but my heart rate goes up to about 186, and I keep it there for 30 seconds. What that does, that will burn 40% more fat than just even high-intensity interval training, which is done at about 80%."

Try this twice a week: sprint as hard as you can for 30 seconds, then rest for 2-3 minutes. Repeat a few times.

Stay Strong as You Age

Portrait of senior woman lifting dumbbellsShutterstock

Getting older doesn't mean you have to get weaker. Dr. Wright's research shows we can stay strong for longer than we think. She states, "We have no excuse until our mid-seventies for slowing down." In fact, "if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

The FACE of Healthy Aging

Dr. Wright uses the word FACE to help us remember four key things for staying healthy:

F - Flexibility and stretching

A - Aerobic exercise

C - Carry weights (strength training)

E - Equilibrium and balance

She says, "There are four components that we should try to find time for. Number one is flexibility and dynamic stretching... A is aerobic... C is this weightlifting we talked about... E is equilibrium and balance."

Why Muscle Matters

Muscular Caucasian forty year old woman doing exercises with dumbbells in the gym.Shutterstock

Keeping your muscles strong is super important as you age. Dr. Wright explains, "We know from other people's studies that lifting weights consistently infers a 20-year advantage, such that if you're an 80-year-old consistently lifting weights, you are functionally as strong as a 60-year-old person who doesn't."

This is especially true for women going through menopause. Dr. Wright says, "We know that without estrogen, we can lose two to 3% of our muscle mass, and rapidly during this period, we have estrogen is an anabolic steroid. It's made for muscle building through the mTOR system."

Her advice? "We must lift as heavy as our bones will let us."

Boost Your Metabolism with Strength Training

WebMD supports Dr. Wright's focus on strength training: "To boost your metabolism, try strength training and lifting weights. Building muscle mass also helps your body burn more calories, so you don't convert them to fat as easily."

Eat Right to Age Right

What you eat matters, too. Dr. Wright suggests eating "one gram of protein per ideal body pound" and avoiding sugar. She warns, "Sugar is a huge inflammatory which increases your arthritis pain." Don't forget fiber: "30 grams of fiber, so that just means complex carbs. Your microbiome needs fiber."

RELATED:I Lost 22 Pounds in 3 Months and Feel Amazing With These 17 Hacks

The Importance of Protein as You Age

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Alex Oskian, a registered dietitian, agrees with Dr. Wright on the importance of protein, "As you age, you require more protein to build or maintain muscle. A good rule of thumb is to include a protein food (animal or plant-based source of protein) at all meals and snacks."

Stay Above the Frailty Line

Dr. Wright talks about something called VO2 max and the "frailty line". She explains, "Fragility means you get older, slower, weaker, you lose your functional capacity. 25% of all people are frail and unable to live independently by the time they're 85, not on my watch."

To avoid this, try VO2 max training: "It's four minutes as hard as you can go, torture, and then you recover for four minutes, only four minutes, and then four minutes as hard as you can go."

Watch Your Weight for Joint Health

Weight scale 120 kilogramShutterstock

Extra weight can really hurt your joints. Dr. Wright explains it this way: "If you gain one pound, this rock is one pound, you would think that this is all the amount of pressure you're going to feel. But because of the mechanics, what you actually feel is the weight of these bricks, which is nine pounds."

So, losing even a little weight can make a big difference for your joints.

The Power of Hydration

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

The National Council on Aging (NCOA) underlines the importance of staying hydrated: "Some evidence suggests that drinking water before a meal can curb your appetite to help with portion control."

RELATED: 10 Daily Routines That Helped Me Shed 80 Pounds After 50

Women and Menopause: What to Know

For women going through menopause, Dr. Wright has some important info: "80% of all women going through perimenopause, we'll experience what the term we've coined the musculoskeletal syndrome of menopause."

This can affect your muscles, bones, and joints. But with the right exercise and diet, you can stay strong and healthy.

The Role of Hormones in Weight Management

Group of senior women at bar cafeteria enjoying breakfast drinking coffee and eating croissant - Life style concept - Mature female having fun at bistrò cafe and sharing time togetherShutterstock

Sarah Hormachea, a registered dietitian, speaking to the National Council of Ageing, says: "Female hormones like estrogen play a significant role in weight maintenance and boosting metabolism. As estrogen levels decline during menopause, the challenges of weight loss can intensify."

The Importance of Regular Check-ups

Medicine,,Healthcare,And,People,Concept,-,Female,Doctor,With,TabletShutterstock

Regular medical check-ups are crucial for tailoring your weight loss approach, especially as you age. They can help you monitor your overall health and adjust your strategies as needed.

RELATED: Jordyn Ray in 2-Piece Workout Gear Shares 4 Mistakes She Stopped Doing to Lose 20 Pounds

Focus on Sustainable Changes

Cheerful senior friends exercising in park. Women in sportive clothes stretching on cloudy day. Sport, friendship conceptShutterstock

Dr. Phyllis Pobee, a family medicine physician, offers this encouraging advice: "You're not just losing pounds—you're gaining life. Focus on sustainable changes that celebrate your body. Small, consistent tweaks over time can lead to remarkable transformations."

By following Dr. Wright's advice on quick sprints, strength training, eating right, and staying active, along with the additional tips from other experts, you can burn fat faster and stay healthy as you get older. It's never too late to start taking care of yourself! And if you enjoyed this article, don't miss I Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Lindsay Dudley lindsay_dudley_
Copyright Lindsay Dudley/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.

Are you struggling to lose those last few pounds and shed your final layer of fat? Lindsay Dudley is a cortisol coach who helps moms over 40 increase energy, decrease stress, and accelerate weight loss goals by regulating cortisol levels. She often shares her tricks and secrets for dropping pounds. In a new Instagram post, she discusses getting rid of stubborn body fat. “The secret to losing that last layer of fat,” she says, revealing the three tips.

You’re Cutting Calories and Doing Cardio, But the Scale Isn’t Moving

“Does this sound familiar,” she writes. “You’re cutting calories and eating less, but the scale just won’t move—or worse, it’s creeping up. You’re grinding through tough cardio sessions, yet that belly fat seems to have taken up permanent residence. You feel like you are doing all the right things, but the weight keeps piling on.”

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

Your Body Might Be in Fat Storage Mode

“Here’s what might be happening: Your body could be in fat-storage mode, and there’s actual science to explain it. Sometimes the very habits we think are helping us can actually work against us,” she says. “What I do and recommend to my clients to achieve sustainable results,” she adds, revealing the three habits.

Eat Enough Protein

“Ensure you’re eating enough protein! Protein is essential for fat loss because it preserves muscle, boosts metabolism, and keeps you feeling full. Aim to eat 0.8 to 1 gram of protein per pound of body weight daily to support fat burning and maintain lean muscle,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Ditch the Endless Cardio

Next, “ditch the endless cardio!” she says. “Overdoing it on high-intensity workouts can raise cortisol levels, which encourages belly fat. Swap some of those sessions for strength training to build muscle and boost fat burning—even while you rest.” According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Balance Your Hormones

The third tip? “Balance your hormones!!! As we age, hormones (like cortisol) have a huge impact on fat storage. The right nutrition and supplements to support hormone health can make a big difference.”

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

These Three Things Were Game-Changing for Her

She maintains that doing these things was the ultimate game-changer. “These small shifts helped me lose 6 pounds and keep it off at 43 even after having two incredible boys!! Once I made the changes, everything started to fall into place,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

LOS ANGELES - FEB 28:  Leslie Bibb arrives at the Harper's Bazaar Celebrates The Launch Of The Dukes of Melrose Event at the Sunset Tower on February 28, 2013 in West Hollywood, CA
Shutterstock
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.

Leslie Bibb has been stealing scenes this season on This White Lotus as part of the salacious swimsuit-clad friend trio, which includes Michelle Monaghan and Carrie Coon. A few things you might not know about the gorgeous blonde actress? One, she is married to her White Lotus costar Sam Rockwell, whom she has been with for over 15 years. Two, she has been acting for nearly 30 years. Brace yourself for number three: In November, she turned 50. If you are curious how she manages to look half her age, Body Network rounded up her top diet and fitness habits.

She Hydrates in the Morning

Bibb starts her day by hydrating. “I try to drink water first thing in the morning. Sometimes it's hard, I try to get as much water in me, at least like 20 ounces so I can check that off the list. As Sam likes to say, I hydrate,” she told The Zoe Report.

She Does Yoga

“I am a morning person, by the way, so I like to get up early and I like to listen to some jazz. And then I try to do yoga with my yoga teacher, this wonderful teacher in Los Angeles, Jenny Brill. It just gets me back in my body,” she told TZR. “I think yoga is like a treat for myself because I do a private [lesson], which is nice.” She added: “Yoga for me has been a really centering, good thing.”

RELATED:20 Superfoods for People Over 50

She Meditates

LOS ANGELES, USA. February 10, 2025: Leslie Bibb at the season 3 premiere for HBO's The White Lotus.​She Hydrates in the MorningShutterstock

Leslie likes to get her zen on. “I always try to meditate. I've done a meditation class. I have a mantra. I have it all. But it's hard sometimes. My brain can get a little busy,” she says.

She Makes Her Own Hummus and Curries

Leslie Bibb and Sam Rockwell at the Los Angeles premiere of 'Tag' held at the Regency Village Theatre in Westwood, USA on June 7, 2018.

Shutterstock

She also confessed that her “new obsession” is cooking, particularly two things. “One is instead of buying cans of beans, doing an old school dry beans: soaking them overnight, and then making my own hummus so I'm not buying it. Doing it truly from scratch, so if I'm making chili, all my beans are dry, and then it's nothing from a can. Then the second thing I've really gotten into is learning how to make curries. I would say that coconut milk, and coconut cream, and curries have become my new obsession in the kitchen. I'm obsessed with making a Thai Curry,” she told TZR.

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

She Invests in Cooking Gadgets

LOS ANGELES - JAN 10:  LESLIE BIBB ABC All Star Winter TCA Party 2012  on January 10, 2012 in Pasadena, CA

Shutterstock

She also invests in cooking gadgets to make healthy eating easier. “My Ninja is my thing. It's a go-to ... And I don't even think I've scratched the surface of what it can do. I make my own pesto, I make my own hummus, the other day I made from scratch cauliflower soup. And this is the other thing, I'm really into making my own broth. I do my own vegetable stock or my own chicken stock. It's so silly and corny, but I love it. I have a thing about opening a fridge and seeing a full fridge or a full freezer, like the way my aunts and my mom always used to have when I was a kid. It just makes me feel faith, and like I'm taken care of if there's food in the house in that way,” she says.

She Drinks Her Greens.

PARK CITY, UT-JAN 28: Actress Leslie Bibb attends the "Don Verdean" premiere at the Eccles Theater during the 2015 Sundance Film Festival on January 28, 2015 in Park City, Utah.

Shutterstock

Bibb told New York Magazine that she loves Athletic Greens. “The first thing I do in the morning is drink this. I love that it simplifies taking a ton of supplements. It doesn’t have a weird taste to it,” she says. “The color green gets a really bad wrap. Dare I say there’s a hint of vanilla in this, but it doesn’t taste the way it looks.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Maxie Haase maxiehaase
Copyright maxiehaase/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.

Are you trying to lose weight but can’t get your diet right? You might need to ditch a few foods from your daily menu. Maxie Haase is a macros nutrition coach who helps her clients lose weight in a natural and sustainable way, finding “peace with food and power through nutrition.” In a recent Instagram post, she discusses food to avoid if you are trying to lose weight.

These Foods Aren’t “Bad” But Won’t Help You Lose Weight

“I like to spend my macros wisely when in a caloric deficit and everything I’m about to list is based off of personal preference and experience; I AM NOT SAYING THESE FOODS ARE BAD! When cutting, I aim to eat mostly whole, single ingredient foods and try to make my meals higher volume to help with satiation. Here is my list of things I avoid,” she writes.

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

Nut Butters and Nuts

The first food to avoid in a calorie deficit is nut butters and nuts. “I love peanut butter more than most people, but 1 serving is 190-200cals and I would rather spread those cals out in a different way,” she says.

Granola

As a kid, you might have been trained to believe granola is healthy, but it’s not great for weight loss. “It’s so crunchy and delicious, but the portion size compared to nutritional profile is not worth it to me,” she writes.

Honey

Honey is sourced from bees, but that doesn’t mean it is better than other sweeteners for weight loss. “Arguably the best natural sweetener, but it’s pure carbs and I would rather eat those carbs/can do without adding sweetness to yogurt. It’s not necessary to me,” she writes.

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

Fancy Coffees

Many fun and sweet coffees are to be ordered at your local shop, but be careful. “I will keep my coffee order simple because lattes and super sugary drinks are calorie dense and I’d rather eat those cals,” she says.

Apples, Bananas, and Watermelon

Lots of weight loss experts recommend fruit, but there are a few to avoid, including apples, bananas, and watermelon. “This sounds nuts, but those fruits are a lot higher in carb in comparison to berries. When cutting, I eat mostly berries!” she says.

Alcohol

Alcohol is basically drinking your calories. “It eats up my cals, gives me no nutritional benefit and messes up my digestion,” she says.

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

High Fat Protein

Sure, some higher-fat meats are great sources of protein – but they are also high in fat! She recommends avoiding high fat protein on the regular. “I choose leaner meat like chicken, lean beef, white fish, shrimp for the majority of my meals to save fat for other things in my day,” she says.

Protein Bars

Protein bars are another no-no. “You will never catch me eating a 200-300 cal fake candy bar. I can make a meal with those cals that is much more filling,” she says.

Dining Out

She also avoids dining out. “I can make a much larger, lower cal meal at home that is more satisfying,’ she says.

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

Bottom Line

The bottom line? “All of the things listed above are not BAD. I simply cut back or remove them from my weekly routine/grocery haul when in a caloric deficit because it allows me more flexibility with the rest of my day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.