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25 Ways to Not Look Older After 50, Say Experts

Doctors reveal the best ways to adapt.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

Regardless of gender, genetics, or current health and wellness status, it's a given fact that our bodies change in our 50s. Even Superman got old. While you might not be able to stop the aging process—mother nature is in control, after all—you can certainly slow it down. The first step to getting in front of the inevitable changes is to learn about them. Body Network asked the top physicians and health and fitness experts in the country to explain all the ways our bodies change as we hit the pivotal age of 50—and how we can respond to the changes in the best way possible. Read on to find out more.


Your Metabolism Slows Down Even More

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While your metabolism starts slowing down before 50, once you hit your 50s, you will notice it is significantly slower than your younger years. "This is simply the normal aging process," points out Matthew Mintz, MD, FACP.

💪🔥Body Booster: While regular exercise can delay this slowdown a bit, it is hard to compete with father time. "The most important thing about a slower metabolism is that it will take fewer calories to start gaining weight," explains Dr. Mintz. For example, if you had a 2,000-calorie diet during your 30s and 40s and kept your weight perfectly stable, that same exact 2,000-calorie diet may lead you to gain weight in your 50s and 60s. "This means you need to eat less to maintain your weight and restrict your calories even more if you wish to lose weight," he says.

You Might Have Digestive Issues As A Result Of Hormonal Changes

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Because the average age of menopause is just over 51, many of the changes for women are hormonal, points out Women's Hormone Balancing Fitness Expert Debra Atkinson, MS, CSCS, Founder & CEO, Flipping 50. "They'll experience changes in gut health that might show up as bloating, gas, or constipation because the same foods they've been eating can become foods they don't tolerate at the moment," she explains.

💪🔥Body Booster: Atkinson suggests trying an elimination diet to find out how you feel without the usual suspects like dairy, gluten, and wheat. "That might resolve some weight loss resistance issues, too. Once your gut heals either from eliminating certain foods for a while or adding some probiotics, you can try again and see how you do," she says.

Your Bone Loss Accelerates

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When women are going through menopause, their bone loss accelerates for three to five years, according to Atkinson. This can lead to injuries such as bone fractures—especially due to falls.

💪🔥Body Booster: Atkinson suggests strength training as the most effective way to slow bone loss. "Stay strong and work on your balance as you age, too," she says. "Estrogen was protecting bones before, and now, since it's lower or gone, you've got to get into the weight room. The good news is just twice a week, working major muscle groups will help!"

Your Muscle Loss Accelerates

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Atkinson explains that muscle loss has been occurring since peak muscle mass at age 25—unless you've been strength training to compensate. However, those losses become more significant after 50 when the production of hormones—like human growth hormone and testosterone—is reduced. "Production of those hormones does slow with age, and you can't completely stop that," she says.

💪🔥Body Booster: While you can't change mother nature, you can alter your habits—"like making sleep a priority because that's when hormones are released by your body," Atkinson points out. Also, stop long endurance training and opt for short intervals and weight training instead—such as HIIT. "Work hard for a short time—in other words, hit it and quit it!"

You Experience Muscle Fiber Loss

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Atkinson explains that you lose some muscle fiber types faster than others. "Fast-twitch muscle fiber losses begin to be more apparent—in fact, you lose them two times as fast as slow-twitch fibers," she explains. "This fact should set off an inner alarm to anyone who wants to keep their independence into their 70s, 80s, and beyond," adds Adam Friedman, CSCS, SFG, CN. He explains that fast-twitch muscle fibers are responsible for helping you to quickly regain your balance if you trip or jump out of the way of a distracted passer-by. "When you lose this ability, you are more prone to falls and injuries that can alter your quality of life."

💪🔥Body Booster: "To be proactive in prevention, I recommend including weekly exercises that target your fast-twitch fibers," says Friedman. "That means using progressive overload resistance training or using lighter resistance with increasing speed." Atkinson agrees that stimulation is critical. "If you play racquet sports, pickleball, or you dance, you're getting great fast-twitch stimulation. Otherwise imagine you're jumping rope or playing hopscotch. You need a few minutes regularly to boost that fast-twitch fiber," she adds.

Your Body Stores More Fat

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As we age, our bodies store fat more readily and burn fat more reluctantly, especially when we are stressed or dehydrated. "The drop in estrogen amplifies the negative effects of stress and stops diverting fat into areas for reproduction," Atkinson explains. So, you end up losing that hourglass shape and gaining weight around the belly easier.

💪🔥Body Booster: First of all, be aware you don't have as much wiggle room as you used to for sweets and treats, Atkinson says. "And use protein and fiber to your advantage," she adds. "Together, they help kill cravings and keep you full longer so you can avoid temptation."

Related: I Lost 100 Pounds and This Is the Secret to Success

You Lose Flexibility

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You don't see many people in their 50s doing the splits, and there is a reason. "After age 50, your body loses flexibility, which makes you more prone to muscle injuries," states Allen Conrad, BS, DC, CSCS of Montgomery County Chiropractic Center in North Wales, PA. "Muscles and tendons lose elasticity, and spinal discs degenerate as we age, which makes us more likely to get injured."

💪🔥Body Booster: Dr. Conrad urges the importance of incorporating forms of alternative healthcare into your routine, like chiropractic care, stretching, and massage therapy, as you hit your 50s. "This will help prevent injuries, and improve the recovery time when you do get injured," he maintains.

Your Skin Changes

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Just as our bodies age as we get older, so does our skin. "Skin becomes crepe, and the appearance of cellulite is more prevalent," Atkinson says. "That's a drop in collagen production thanks to a lack of estrogen."

💪🔥Body Booster: Atkinson suggests boosting collagen intake by drinking more bone broth and adding collagen powder to your smoothies or coffee. "Just don't confuse collagen protein with the rich amino acid protein that your muscle needs," she said. "You want them both."

You Are More Susceptible to Injuries

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During hormonal changes, women are more susceptible to injuries like plantar fasciitis, carpal tunnel syndrome, and tendinitis—though it's not precisely clear how—says Atkinson.

💪🔥Body Booster: To help prevent injury, Atkinson suggests doing more extended warm-ups and cooldowns. Also, vary your exercise and try to avoid repetitive movements. "Even at your desktop all day, take breaks frequently and stretch your forearms," she suggests. "When you're lifting weights, keep your joints in alignment and have a trainer observe you for small things you might be doing that could put torque on those susceptible joints."

Your Body Synthesizes Protein Less Effectively

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Atkinson explains that your body synthesizes protein less effectively than it used to after you reach 50—so muscle losses can be accelerated in those who don't eat adequate protein in their diets. "That, too, is thanks to more years on the planet!" she says.

💪🔥Body Booster: Atkinson says that the best method to deal with this is being active. "Being active means you're better at protein synthesis than if you were sedentary," she explains. "So stay active and then follow strength training with a high protein meal about an hour or two afterward. Strength training improves muscle protein synthesis!"

Your Libido Declines

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After experiencing menopause, most women report a decline in libido, explains Atkinson.

💪🔥Body Booster: To boost libido, women need more testosterone and growth hormone and less cortisol, Atkinson explains. "Putting an end to long endurance exercise and getting plenty of sleep will help," she explains. She suggests opting for strength training twice a week and short interval training sessions 1-2 times a week. Also, reduce the amount of alcohol and sugar you consume can also help in boosting libido.

Your Feet Will Change Shape

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No, it's not your imagination. As you age, your feet are getting longer and wider. "They can grow half a size in a decade," explains New Jersey Podiatrist Velimir Petkov, DPM. "Our feet also flatten as we age because the tendons and ligaments in them lose their elasticity. Weight is also a contributing factor."

💪🔥Body Booster: Dr. Petkov suggests having your feet measured every few years to ensure that you are buying the right shoe size.

You Might Develop Foot Conditions

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Some people develop foot deformities such as hammertoes and bunions as they age, adds Dr. Petkov. "These are typically hereditary, but the types of shoes you choose to wear and your activity level play a part as well," he explains.

💪🔥Body Booster: Don't try to squeeze your feet in shoes that are too tight. "That will only worsen the problem," he says.

You Are More Prone To Arthritis

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Unless you don't own a television, you are well aware that arthritis is a significant issue with people over 50—and not just in your hands. "Rheumatoid Arthritis typically appears in both feet while Osteoarthritis affects one foot," explains Dr. Petkov. "It is caused by inflammation of the cartilage and joints." Suffering from arthritis can lead to decreased activity levels and mobility.

💪🔥Body Booster: Dr. Petkov suggests investing in proper footwear and custom shoe inserts and doing your best to stay active. "Working out 2-3 times a week helps maintain good joint function," he says. Also, seek professional medical help to treat the symptoms.

You Are More Prone To Calcium Deficiency

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Calcium deficiency is widespread in people over 50, Dr. Petkov points out. "It depletes the calcium in your bones, which weakens them." This can lead to osteoporosis, bone pain, and tenderness, as well as fractures that occur as a result of minor trauma.

💪🔥Body Booster: Make sure you are getting enough calcium. "It is recommended that you get at least 1,200 mg of calcium per day," Dr. Petkov says, pointing out that yogurt, milk, and cheese are excellent sources of calcium. Not a big fan of dairy products? He suggests a cup of unsweetened soy milk, which has 140 mg of calcium, or other calcium-rich foods such as raw kale, oranges, broccoli, edamame, sesame seeds, almonds, tofu, as well as baked and kidney beans.

Your Fat Will Redistribute

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One thing that happens when your body stores more fat is that it will also redistribute it, totally changing the way your body looks. "When women are of childbearing age, their fat is distributed to their hips and thighs to support pregnancy, etc. When they age, and especially during menopause, that changes, and when the body produces less estrogen, the fat zeroes in on the belly - commonly known as menopause belly," explains fitness expert Denise Austin.

💪🔥Body Booster: Austin recommends a three-prong approach: eating clean and healthy, cardio to burn overall body fat, and targeted exercise to strengthen the core.

RELATED:5 Simple Ways to Debloat Your Body

You Might Develop Dry Mouth

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According to Mike Golpa, DDS, Director of G4 by Golpa, dry mouth is a common occurrence for those over the age of 50. "Chronic dry mouth comes with many popular medications for common senior issues like high blood pressure, Parkinson's, and arthritis, as well as being a symptom of diabetes, arthritis, and other ailments," he explains. "It isn't very often talked about by physicians or dentists alike." And, unfortunately, dry mouth can lead to more cavities and tooth decay ("less saliva means less natural washing of your teeth"), gum disease ("less saliva allows plaque to build up along and under the gum line"), and fungal infections (less saliva allows fungus to grow on your tongue, throat, and other areas).

💪🔥Body Booster: Dr. Golpa points out that there are many methods to alleviating dry mouth. These include using sugar-free gum and hard candies, as they stimulate saliva production, keeping hydrated by drinking lots of water, brushing and flossing regularly to remove plaque and stuck-on food that your saliva isn't washing off, and speaking with your physician. "If one or more of your meds is causing dry mouth about possible alternatives," he says.

You Might Become Lactose Intolerant

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McKenzie Caldwell, MPH, RDN, a dietitian based in Charlotte, NC, focusing on women's reproductive health, diabetes, intuitive eating, and eating disorder recovery, points out that dramatic bone density drops during and after menopause because of natural drops in estrogen. However, lactose intolerance is relatively common in middle-aged women, making it difficult for many to drink milk, the most commonly thought of bone-building food.

💪🔥Body Booster: Caldwell suggests exploring lower-lactose dairy products—like kefir, greek yogurt, and hard cheese—or other sources of calcium like tofu, soy milk, and leafy greens. "These can help you maintain healthy bones as you age," she says.

Your Brain May Weaken

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Along with your body, your brain weakens with age, according to Healthy Living Expert and author of Stay Young: 10 Proven Steps to Ultimate Health, Judy Gaman, MS, BSHS.

💪🔥Body Booster: "People over 50 need to exercise their brain. Think of the brain as a muscle. If you don't use it, it will shrink and become weak," says Gaman. "The simplest way to keep the brain healthy is to do new things, breaking the monotony of life, and instead step out of the comfort zone. They change things up and force the brain to be in active mode. All too often, we drive the same streets, eat the same meals, see the same people, and stick to our routine. While these routines may bring comfort and familiarity, they can also cause the brain to become dull. Stepping outside of routines will sharpen the mind and slow the aging process."

Pelvic Floor Disorder Is Likely

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Certified personal trainer Courtney Virden points out that over half of women over 50 experience pelvic floor dysfunction—which can lead to a variety of other issues. "The most common symptoms are bladder issues, organ prolapse, vaginal dryness, and low libido," she explains.

💪🔥Body Booster: One of the leading causes for this is that the pelvic floor muscles are not trained. "They should be trained and worked out like the rest of our muscles, but are so often overlooked," Virden points out. "With age and lack of training, our muscles often have an altered length-tension relationship which leads to dysfunction and issues."

Your Hair And Nails Will Weaken

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Just as our skin loses its elasticity, we may also notice changes in our nails and hair. "Many people over 50 experience brittle nails and hair that break often and do not grow as quickly," explains Occupational Therapist & Consultant Brittany Ferri, MS, OTR/L, CCTP, Owner & Founder of Simplicity of Health.

💪🔥Body Booster: Amping up calcium intake can make a huge difference when it comes to hair and nails.

Your Eyesight May Also Weaken

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It's no secret that the older you get, the worse your eyesight is. "This causes most people over the age of 50 to have difficulty seeing in the dark and judging distance and depth," explains Ferri. This can impact someone's ability to drive, especially at night or early in the morning, as well as navigate their home environment safely.

💪🔥Body Booster: Stay on top of your eyesight and have your eyes checked frequently. If you have trouble with your night vision, you should probably stay off the road when it gets dark.

You'll Have More Dental Issues

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Because tooth enamel erodes as you age, people over the age of 50 may have an increase in cavities, tooth pain, or dental issues that require increased care, points out Ferri.

💪🔥Body Booster: Stay on top of your dental care!

Your Short-Term Memory Changes

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"One of the most notable cognitive changes that may occur is poor short-term memory, which can impact simple daily tasks and routines that have been in place for years," points out Ferri. Cognition also changes in the form of judgment, with some people experiencing slowed reaction times and poor body awareness.

💪🔥Body Booster: Keep your cognition fine-tuned with memory games, memory-boosting activities, and staying active in general.

Your Testosterone Levels May Decrease

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Generally speaking, testosterone levels tend to decrease as men age, especially after 50, points out Stanton Honig, MD, director of Male Urology at Yale Medicine. "This may result in increased fat, decreased muscle mass, and more difficulty with maintaining muscle mass," he says. Besides, the prostate tends to grow in men over the age of 50, and in some patients, it may result in urinary symptoms such as getting up a lot at night, frequent urination, and urgency to run to the bathroom.

💪🔥Body Booster: Dr. Honing explains that a healthy lifestyle helps avoid low testosterone. "Eating better and exercising can improve matters for men diagnosed with the condition; many also have other health challenges, such as obesity or diabetes, which lifestyle changes can help," he says. Additionally, testosterone therapy can be prescribed for men with low testosterone caused by an androgen deficiency, but this is more for sexual interest than hardness. "If the doctor determines that there are psychological rather than health-related roots to his erectile issues, such as depression, stress or anxiety, antidepressants or anti-anxiety medications can be helpful," he adds. Or, if there are relationship problems, consider counseling. And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

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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.

A study from Harvard indicates that “higher intakes of fruit and vegetables were associated with lower mortality”—so have your 5 a day to live longer. But how can you look younger doing so? Rather than chase the Fountain of Youth, simply avoid the Pitfalls of Aging. "You can't change what you were dealt with genetically but you can take control of other factors which will help to stay looking younger," says Dr. Eugene D. Elliott of MemorialCare.


The Sun Can Cause “Photoaging” and Make You Look Older

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A tan makes you look young and cool—but it can have disastrous effects that can lead to wrinkles—or worse. “The sun’s rays can take a toll on your skin. In the short-term, that can mean contending with a scorching sunburn,” reports Yale Medicine. “But, there can also be long-term consequences lurking within the skin, even if you don’t experience a burn. The sun prematurely ages the skin. Called photoaging, this can lead to skin cancer. Signs of this photoaging are:

  • Wrinkling
  • Pigmentation changes such as age spots, liver spots (solar lentigines), and freckles
  • Loss of skin tone (decreased elasticity)
  • Rough, uneven skin texture
  • Broken capillaries (spider veins), usually around the nose and chest
  • Redness and blotchiness”

"My favorite sunblocks are mechanical, contain zinc and/ or titanium dioxide, and block the UVA damaging rays very effectively with frequent application," says Dr. Elliott.

Soda Can Make You Look Older

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It’s true—drinking sugary soda can age your cells. “Sugar-sweetened soda consumption might promote disease independently from its role in obesity, according to UC San Francisco researchers who found in a new study that drinking sugary drinks was associated with cell aging,” says one notable study, as reported in Science Daily. “Regular consumption of sugar-sweetened sodas might influence metabolic disease development through accelerated cell aging,” wrote the authors of the study in their conclusion. “The extremely high dose of sugar that we can put into our body within seconds by drinking sugared beverages is uniquely toxic to metabolism.” The same goes for sugary foods.

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

Lack of Exercise Can Make You Look Older

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“Imagine a 90-year-old,” writes the Wellspring School of Allied Health. “They’re almost always slumped over, right? Well, a lot of that comes from limited flexibility and spinal support in younger years. Low flexibility in your 20s and 30s could cause some problems later on, the main ones being joint or muscle pain and an overall hunched-over look. There are certain types of exercises that can help you loosen your muscles and joints, like yoga or pilates. But you can also increase your flexibility even if you are only into cardio or weightlifting. Just make sure that you are going to start and end with warm-up exercises, and focus on stretching both before and after exercising every single time.”

Disrupted Sleep Can Age You

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Those with sleep apnea may actually age faster than the rest of us; if you have it, see a doctor. “Increasing sleep-disordered breathing (SDB) severity and sleep disruption was associated with epigenetic age acceleration, independent of measured confounders. These associations were stronger in women than in men, suggesting that women may be particularly vulnerable to the adverse effects of SDB. Future work should study whether treatment reduces epigenetic age acceleration among those individuals with SBD,” according to one recent study. “A good night's sleep can do wonders for your youthful appearance, and since your face relaxes while you sleep, that can also help soften fine lines on the face," says Andrea Paul, MD. It is recommended that you get eight hours of sleep per night.

Stress Can Make You Look Older

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Don’t stress out too much over this, but stress ages you. “The telomeres are the ends of the chromosomes—the structures inside each cell that contain the genes,” reports Harvard Health. “Over time, the telomeres get shorter. When they get short enough, the cell dies. Chronic stress leads to shorter telomeres. And people with shorter telomeres are at greater risk for several major diseases, including heart disease and some forms of cancer. This is one more reason to reduce the amount of chronic stress in our lives. It's really not good for us.”

You Don't Take a Break Every 45-90 Minutes

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"Once you’re hard at work at your desk (or immersed in TV or the internet), it can be tough to remind yourself that you’ve been sitting still for a long time," says Dr. Jacob Hascalovici MD, Ph.D., Clearing Chief Medical Office. "Good posture is important, but it’s also very important to reset your posture by simply moving. Regular breaks can help your muscles and flexibility, improve your circulation, and can help you concentrate better. Rather than hampering your productivity, regular breaks, which can be simply standing up and stretching or taking a short, brisk walk, can also stave off the health risks of being sedentary for too long. Set an alarm for every 90 minutes to remind you to get up, and you’ll be off to a great start."

Letting Things Pile Up

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"Again, we all do this from time to time," Dr. Hascalovici emphasizes. "We toss mail into a pile, throw clothes on a chair, let our ‘to do’ list get really long, and just generally fail to take care of the little things. If we took a few moments to attend to pesky tasks and put things away before bedtime, we would feel more composed and able to concentrate. (Clutter, researchers have found, can disrupt our concentration and make us feel more distracted and less able to stay on task while letting things like unanswered messages or bills go for too long can add up to more effort and stress than if we had just taken care of them in the first place.) Sometimes, we let emotions pile up, too, holding in anger, resentment, bitterness, or other negative emotions that can heighten our stress and hike our chances of getting a heart attack. Instead, we can figure out healthier ways of “putting our emotions away,” such as improved communication, boundary setting, and mindfulness."

Smoking Can Make You Look Older

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A landmark study eight years ago proved cigarettes can age you. “In what is perhaps the best detail of the study, researchers used the annual Twins Days Festival in Twinsburg, Ohio (the ‘Largest Annual Gathering of Twins in the World!’) to round up the 79 identical pairs they include in the report. A panel of three plastic surgery residents compared the faces of the twins, one of which had been smoking for at least five years longer than the other,” reported the Today Show at the time. “They identified a few major areas of accelerated aging in the faces of the smoking twins: The smokers' upper eyelids drooped while the lower lids sagged, and they had more wrinkles around the mouth. The smokers were also more likely to have jowls, according to the study, which was published in the journal Plastic and Reconstructive Surgery.”

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

Not Doing This Can Make You Look Older

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"I think the single most important thing you can do to look younger is smile. It decreases the number of wrinkles that appear over time on your face," says Dr. Leann Poston. "Smiling makes you happier and gives you more energy. A positive attitude encourages better eating habits and more exercise!"

💪🔥Body Booster: Take a break every 90 minutes. Stand up, stretch, or take a short walk to improve your focus and combat the risks of prolonged sitting. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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 we age, our health needs change, and while our 50s are still young, noticeable differences in our bodies start happening. Taking care of our health is vital to living a quality life in later years, so all our bad habits really begin to take a toll. Body Network spoke with Sean Marchese, MS, RN, a registered nurse at The Mesothelioma Center with a background in oncology clinical trials and over 15 years of direct patient care experience, who shared four unhealthy things to stop doing after 55 and why.


What Changes Can People Expect After 55?

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Marchese tells us, "As your body changes with age, some differences, such as hair loss or graying, may be noticeable—however, other signs, such as skin changes or heart disease, maybe more subtle. People over 55 start to notice difficulty falling asleep or staying asleep. Women who have gone through menopause may have lower energy levels or are more at risk for bone fractures. Muscles in the pelvis become weaker, leading to unexpected urinary incontinence. Vision changes after 55 include dry eyes, loss of night vision, or limited color perception. Hearing ability may decrease, as well. Regardless of how you notice your body changing later in life, it’s always important to check in with your doctor regularly to catch any early illnesses or prevent any loss of function."

Avoiding Exercise and Activity

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Marchese reminds us that " a sedentary lifestyle can lead to a higher risk of heart attack, stroke, cancer, dementia, and diabetes for people over 55 years old. The American Heart Association recommends that older adults aim for about two and a half hours of moderate-intensity or 75 minutes of vigorous exercise weekly. If you’re unsure which exercises are appropriate for your age or health condition, consult with your doctor, who can guide you on the most appropriate activities."

Related: 6 Simple Exercises For Beginners to Look and Feel Better

Missing Essential Vaccinations

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"Adults over 55 years old have a less active immune system than younger people, making them more susceptible to contagious infections, such as pneumonia and influenza," Marchese says. "Everyone should aim to receive the flu shot annually unless contraindicated by a doctor, but older adults shouldn’t assume that’s enough. Doctors recommend that adults over 55 also receive shingles, meningitis, and pneumonia vaccines. Vaccines are safe and effective, and complications from these illnesses could be severe."

Self-Isolation

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Marchese shares, "Unfortunately, self-isolating and quarantine have become commonplace terms since the COVID-19 pandemic. Over time, this type of social isolation can affect older adults' mental and physical health. One study reported that loneliness in people over 55 years old can have the same adverse effects as smoking 15 cigarettes daily and can also increase the risk of dementia. If you feel lonely, look for online groups or start video calls with friends and families. Your doctor may be able to connect you with resources for socializing or group therapy, as well."

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

Settling for Poor Sleep

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Marchese says, "People over 55 years old may have difficulty falling asleep or staying asleep, but insomnia should not be considered a normal part of aging. Inadequate sleep can reduce immune system effectiveness and increase the risk of heart disease and certain cancers. Older adults require between seven and nine hours of good-quality sleep every night. If you haven’t slept enough, consider changing your bedtime routine or sleep environment. Reduce light sources (except safety lights such as in the bathroom) and consider adding a white or brown noise machine near the bed. Make your bedtime routine a regular habit and avoid screens in bed. If you’re still having trouble sleeping, consult with your doctor about other changes you could make or medicinal solutions."

💪🔥Body Booster: Stay active to reduce health risks as you age. Aim for at least 2.5 hours of moderate exercise or 75 minutes of vigorous exercise each week.

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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

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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

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“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

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

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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

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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

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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

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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

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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

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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

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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

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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.

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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.

You don’t have to go under the knife to look and feel younger. In fact, there are a variety of things you can do to promote longevity that don’t even cost a dime. “Looking and feeling younger naturally involves a holistic approach,” explains Certified fitness trainer Jason Kozma, aka Mr. America and Mr. Muscle Beach, who is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training. “Consistency is key, so stick to these habits over the course of 8 weeks to see and feel the difference,” he says, offering some tips to look and feel better naturally.


Clean Up Your Diet

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First and foremost, clean up your diet. “Eat natural, non-man-made foods like lean meats, green vegetables, natural carbohydrates, like oats or potatoes instead of bread, fruit, instead of sodas or candies or baked items,” he suggests. Also, avoid food in boxes, meal prep yourself, and shop around the edge of the store, not in the middle.

Drink More Water

sport man sitting after running and holding water bottle drink. Sport thirsty and resting after exercise.Shutterstock

“Drink more water – and mostly just water,” suggests Kozma. “Aim for 100 ounces per day.” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: 10 Snacks to Help You Lose Weight

Exercise Regularly

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Regular exercise is another key to longevity. “Incorporate a mix of cardiovascular exercise, strength training, and flexibility exercises into your routine to maintain muscle mass, improve circulation, and keep your body strong and flexible,” he suggests.

Get Enough Sleep

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Also, get enough sleep. “The average person needs about eight hours of sleep per night so your body can heal and your mind can be clear,” says Kozma. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Control Stress

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Controlling your stress is also key. “Find ways to keep your mind calm. The exercise mentioned above goes a great way toward managing stress. Many people bolster this by adding meditation, practice, or yoga. Excessive stress creates cortisol, which is an aging hormone,” Kozma says.

RELATED: 7 Fat-Burning Vegetables to Include in Your Diet Now

Create a New Skincare Routine

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Creating a new skincare routine can also brighten up your complexion. “Cleanse, moisturize, and protect your skin from the sun's harmful rays with sunscreen to prevent premature aging,” Kozma recommends.

Limit Alcohol and Quit Smoking

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If you want to look younger, consider bidding adieu to bad habits. “Excessive alcohol consumption and smoking can accelerate aging, so limit alcohol intake and avoid smoking altogether,” says Koza.

RELATED: I Lost 100 Pounds by Cutting Out Sugar

Think Positively

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Finally, try having a positive mindset. “Cultivate a positive outlook on life, practice gratitude, and surround yourself with supportive people to promote mental well-being, which can contribute to a youthful appearance and attitude,” Kozma concludes.

💪🔥Body Booster: Before you spend a lot of money trying to look younger, make some changes to your lifestyle that will help you look and feel more youthful.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
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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.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

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

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

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

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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

Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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

Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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

Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

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

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

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

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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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.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

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Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

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

Fairlife Nutrition Plan Chocolate Protein Shake

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I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

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Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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

Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

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

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.