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

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

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

25 Health Mistakes This Ex-College Athlete Made in Her 20s "So You Don't Have To"

These simple habits can transform your health.

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Remember when you thought you had it all figured out in your twenties? We've all been there. Former college basketball player turned fitness enthusiastKeltie O'Connor knows this feeling all too well. With 672K YouTube subscribers and years of experience in fitness and wellness, she's learned valuable lessons about health that she wishes she had known earlier. Here are her insights that could help you avoid common pitfalls and fast-track your wellness journey.


Get Smart About Frozen Foods

"Buy frozen berries," Keltie advises in her video. "It's a cheap, affordable way to get fiber, vitamins, and antioxidants." She emphasizes that frozen fruits and vegetables are an economical solution for maintaining a nutrient-rich diet.

Embrace Salt in Your Diet

Contrary to popular belief, Keltie explains that salt isn't always the enemy. "If you're an athlete and you're sweating a lot, you're losing electrolytes. Those cramps you're getting in the middle of the night could be from not having enough sodium in your diet."

Protect Your Skin Daily

"I loved tanning beds growing up," Keltie admits, reflecting on past mistakes. She now emphasizes the importance of using a hydrating full-body sunscreen daily, not just during beach days or vacations.

Diversify Your Fitness Influences

Keltie recommends following a variety of fitness professionals: "Follow experts with degrees and certifications, local professionals, and people similar to you but 5-10 years ahead in their journey." This prevents getting stuck in fitness echo chambers.

Master Proper Form First

"I wasted a lot of years because I got too eager with weight training," Keltie shares. She emphasizes the importance of perfecting form before increasing weights to prevent wasted time and potential injuries.

Prioritize Quality Sleep

According to Keltie, sleep is "the best legal cognitive and performance-enhancing substance." She discovered that morning workouts improved her sleep quality compared to evening sessions.

Value Flexibility

"Being inflexible isn't a flex," Keltie states firmly. She explains that greater flexibility and mobility lead to better athletic performance and fewer aches and pains.

Address Muscle Weakness

Keltie learned that persistent tightness might indicate weakness rather than just inflexibility. "Sometimes what feels like tight muscles is actually underdeveloped muscle groups," she explains.

Embrace Short Workouts

"A workout doesn't have to be an hour," Keltie emphasizes. She promotes the value of even 10-minute training sessions when that's all you can manage.

Double Cleanse Your Skin

Keltie shares her skincare revelation: "I realized I didn't even wash my face properly." She now advocates for a two-step cleansing process to thoroughly remove makeup and dirt.

Avoid Diet Culture Traps

"Don't be fooled – it's still a diet," Keltie warns about various eating trends. She encourages focusing on understanding nutrition basics rather than following restrictive eating patterns.

Find Your Fitness Community

Keltie stresses the importance of community in maintaining a healthy lifestyle. "When sports ended, I felt very isolated," she recalls, emphasizing how finding a fitness community changed everything.

Stop Obsessing Over Small Calories

"That 30 calories from your coffee creamer is not going to make you gain 30 pounds," Keltie states, addressing common calorie anxieties. She encourages enjoying food within reasonable balance.

Fuel Your Workouts Properly

"You don't run to eat. You eat to run," Keltie emphasizes, highlighting the importance of proper fueling for exercise rather than using exercise as punishment for eating.

Invest in Quality Footwear

Keltie recommends replacing running shoes at least annually. "It's expensive, but you know what's more expensive? All the physio you'll need from running in worn-out shoes."

Start Your Day with a Walk

"Starting your day with a walk outside will change your life," Keltie shares. She credits her morning walks for sparking creativity and clearing mental fog.

RELATED:7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Protect Your Eyes

Keltie warns about excessive screen time, noting how her vision deteriorated after long hours of video editing. She recommends the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

Understand Your Skin Conditions

"The bump on the back of your arms is not pimples, it's KP," Keltie explains, referring to keratosis pilaris. She found relief through regular exfoliation and moisturizing.

Think Long-Term About Body Changes

Keltie cautions against following body modification trends, sharing her personal experience with breast implants. "Body types go in and out of fashion," she notes, suggesting focusing on more temporary trends like clothing instead.

Manage Your Finances

"Financial health is one of the pillars of health because of the amount of stress debt will cause you," Keltie states, emphasizing the importance of basic financial literacy.

RELATED:Woman Lost 20 Pounds by Eating These Surprisingly Low-Calorie Foods

Dance More Often

Keltie promotes dancing as both excellent cardio and a mood booster. "Dancing ranked as number one even over SSRIs in improving mood," she shares, though noting this isn't a replacement for prescribed medication.

Practice Mindfulness

"Anxiety is fear of the future. Depression is a regret of the past. Happiness is being in the present," Keltie reflects, sharing her approach to mental wellness.

Embrace Aging

"It is not downhill after 25," Keltie assures. She explains how proper self-care can actually make you feel better with each passing year.

RELATED:10 Down-to-Earth Ways Podcast Queen Kylie Kelce Stays in Shape

Create a Supportive Environment

Keltie emphasizes how environment shapes habits: "Your apartment, your office, your school, your locker, your car – that's everything. Your habits can change by just changing your environment."

Appreciate Getting Older

"Aging is a gift and every year older isn't a failure, it's a success," Keltie concludes, encouraging a positive perspective on aging while still maintaining good health practices.

As Keltie notes, you don't have to implement all these habits at once. Start with what resonates most with you and gradually build your own sustainable, healthy lifestyle. These insights aren't just for 25-year-olds – they're valuable at any age, helping you create a healthier, more balanced life. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

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Copyright rosimayfitness/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? You could be making some simple mistakes that are keeping you from achieving your desired results. Rosi May is a fat loss coach who helps “women reach their fat loss goals without restriction,” she writes in her social media bio. In a new post, she discusses her weight loss experience, revealing some things she did along the way that she wishes she hadn’t. “4 mistakes I’ve made on my own journey so you don’t have to,” she writes.

Only Measuring Success with the Scale

The first mistake she made was “using the scales as my only tool of measurement,” she says. “The scales can be useful ONLY when used in conjunction with other things. And even more so for women. Your weight will fluctuate even when you tick every single box. Track as many different metrics as you can so you get a better understanding of what progress you’re making.”

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Resorting to Fad/Extreme Diet

The second mistake? “Resorting to fad/extreme diets because it was the latest thing. Fad diets never work long term (ask any millennial woman). Unless the goal is messing up your relationship with food. In that case, it’s a great option,” she writes.

Setting Unrealistic Time Frames to Reach Goals

The third mistake she made was “setting unrealistic time frames to reach my goals, and then feeling like a failure when I hadn’t achieve it in 4 weeks,” she says. “It’s not a race. And you definitely won’t be at your goal in 4 weeks. Giving yourself weeks to achieve a goal that realistically could take years is a recipe for failure. Be realistic.”

Giving Up After a Bad Day

Mistake four? “Throwing the towel in every time I had a ‘bad’ day. I would have seen results much quicker if I didn’t give up every time something didn’t go to plan. You will have bad days and days where your nutrition isn’t great or you miss a workout. Everyone does. But you have to get over it and move on. The only way you don’t make progress towards your goals is if you give up,” she says.

And, Here Are the Biggest Tracking Mistakes You Are Making

In another post, she reveals three reasons why you aren’t losing weight despite tracking everything. The first? “You’re tracking at the end of the day. This is pretty much pointless if you want any sort of accuracy. It’s almost impossible to remember exactly how much you’ve had and things easily get forgotten. Doing this will usually result in under reporting your nutrition. Do it as you go to make sure nothing is forgotten,” she says.

There Are Hidden Calories

Hidden calories are the second reason. “Things like oils, sauces, condiments etc might not seem like they’ll make much difference because you only used a ‘splash’. But those little bits here and there actually add a good chunk of calories onto your day without you realising. Using those things is fine, just make sure you track them,” she says.

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

Not Tracking Snack

Not tracking your snacks is the third mistake. “The world would be a wonderful place if snacks didn’t contain calories, but unfortunately they do. That cheeky biscuit with your brew, that handful of nuts whilst you’re cooking- it all adds up. If you eat it, track it,” she says.

People Aren’t Honest with Themselves When It Comes to Tracking

“The biggest reason people find that tracking nutrition doesn’t work for them, is simply because they’re not honest with themselves about what they’re eating,” she writes. “Whether it’s underestimating serving sizes or thinking the little things don’t count. The only person you’re cheating out of results when you do that, is YOU. Tracking your nutrition is a fantastic tool (for the right person) but it only works if you actually track accurately.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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 your diet and fitness mistakes keeping you from achieving your body transformation goals? You might be making them and don’t even know it. Tay, one half of Healthy Living with Brooke and Tay, is a DPT and Certified Macro Coach who, along with her sister, helps simplify fat loss for women. In a new Instagram post, she discusses her own journey and what she has learned along the way. “These mistakes were costing me TIME & progress,” she writes, going on to reveal 5 of them and also revealing what she did instead that helped her shape up fast.


Mistake One: Not Eating Enough

Her first mistake? “Not eating enough,” she reveals in her post. “This is the biggest factor. In order to build muscle, you need to be eating at maintenance or even slightly above/ surplus. Yes, you may gain muscle initially with a deficit, but eating for too long in a deficit does not help build muscle.”

RELATED: Woman Lost Fat in Her 40s by Doing These 2 Things

Mistake Two: Fasted Workouts

Her second mistake? “Working out fasted,” she writes. “If you work out super early, try having carbs pre-workout to help give you the energy you need. Aim for about 30-45 grams of carbs. I eat a banana & rice cake before my morning workout/ walk since I get up at 4:45.”

Mistake Three: Not Upping Weights

Mistake number 3: This is failing to abide by the principle of progressive overload. “Using the same weights,” she says. “You can’t stay at the same weight forever. Increase the weight, even if you get fewer reps.”

Mistake Four: Not Going Through the Full Range of Motion

Next up, she messed up by only partially doing exercises. “Go through the full range of motion. This is key. Aim for performing exercises slowly, intentionally & focus on going through the whole range of motion,” she says.

Mistake Five: Being Scared of Eating More

Mistake five has to do with diet. “Being scared of eating more. This ties back to number 1, but just try it out. I get it can be scary. I have upped my carbs from 200 to 300 in the past months & I have nothing negative to say. I am eating about 2,300 calories daily & will continue to eat more. From someone who barely ate above 1,400 calories a few years ago, this is huge,” she says.

RELATED: She Lost 12 Pounds in 90 Days by Adding This One Thing to Her Walking Routine

What She Did Instead: Amped Up Protein

In another post, she reveals other habits that helped her transform her body. “I enjoyed high protein meals and ate four meals a day,” she says. She specified she “hit my protein goal” daily. 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.

What She Did Instead: Walked More

She also started walking more. “I walked 10k steps a day,” she writes. She also “walked in the AM” to ensure she didn’t bow out. 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.

What She Did Instead: Counted Macros and Ate Whole Foods

“I focused on macros & whole ingredients,” she continued. “I still indulged in some of my favorite foods from time to time without tracking.” She strongly recommends learning how to calculate yours. “I had NO idea how learning about macros would better my life. Prior, I had no idea about proteins, carbs & fats and why all are important & how they help fuel me and give me energy,” she says.

RELATED: 8 Foods a Doctor Says to Eat Because "Your Body's Going to Struggle to Hold Onto That as Fat"

What She Did Instead: She Slept More

Getting enough rest was also a game-changer. She “slept well” during her fat loss period. 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. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Evidence-Based

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

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

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

Remember when you thought you had it all figured out in your twenties? We've all been there. Former college basketball player turned fitness enthusiastKeltie O'Connor knows this feeling all too well. With 672K YouTube subscribers and years of experience in fitness and wellness, she's learned valuable lessons about health that she wishes she had known earlier. Here are her insights that could help you avoid common pitfalls and fast-track your wellness journey.


Get Smart About Frozen Foods

"Buy frozen berries," Keltie advises in her video. "It's a cheap, affordable way to get fiber, vitamins, and antioxidants." She emphasizes that frozen fruits and vegetables are an economical solution for maintaining a nutrient-rich diet.

Embrace Salt in Your Diet

Contrary to popular belief, Keltie explains that salt isn't always the enemy. "If you're an athlete and you're sweating a lot, you're losing electrolytes. Those cramps you're getting in the middle of the night could be from not having enough sodium in your diet."

Protect Your Skin Daily

"I loved tanning beds growing up," Keltie admits, reflecting on past mistakes. She now emphasizes the importance of using a hydrating full-body sunscreen daily, not just during beach days or vacations.

Diversify Your Fitness Influences

Keltie recommends following a variety of fitness professionals: "Follow experts with degrees and certifications, local professionals, and people similar to you but 5-10 years ahead in their journey." This prevents getting stuck in fitness echo chambers.

Master Proper Form First

"I wasted a lot of years because I got too eager with weight training," Keltie shares. She emphasizes the importance of perfecting form before increasing weights to prevent wasted time and potential injuries.

Prioritize Quality Sleep

According to Keltie, sleep is "the best legal cognitive and performance-enhancing substance." She discovered that morning workouts improved her sleep quality compared to evening sessions.

Value Flexibility

"Being inflexible isn't a flex," Keltie states firmly. She explains that greater flexibility and mobility lead to better athletic performance and fewer aches and pains.

Address Muscle Weakness

Keltie learned that persistent tightness might indicate weakness rather than just inflexibility. "Sometimes what feels like tight muscles is actually underdeveloped muscle groups," she explains.

Embrace Short Workouts

"A workout doesn't have to be an hour," Keltie emphasizes. She promotes the value of even 10-minute training sessions when that's all you can manage.

Double Cleanse Your Skin

Keltie shares her skincare revelation: "I realized I didn't even wash my face properly." She now advocates for a two-step cleansing process to thoroughly remove makeup and dirt.

Avoid Diet Culture Traps

"Don't be fooled – it's still a diet," Keltie warns about various eating trends. She encourages focusing on understanding nutrition basics rather than following restrictive eating patterns.

Find Your Fitness Community

Keltie stresses the importance of community in maintaining a healthy lifestyle. "When sports ended, I felt very isolated," she recalls, emphasizing how finding a fitness community changed everything.

Stop Obsessing Over Small Calories

"That 30 calories from your coffee creamer is not going to make you gain 30 pounds," Keltie states, addressing common calorie anxieties. She encourages enjoying food within reasonable balance.

Fuel Your Workouts Properly

"You don't run to eat. You eat to run," Keltie emphasizes, highlighting the importance of proper fueling for exercise rather than using exercise as punishment for eating.

Invest in Quality Footwear

Keltie recommends replacing running shoes at least annually. "It's expensive, but you know what's more expensive? All the physio you'll need from running in worn-out shoes."

Start Your Day with a Walk

"Starting your day with a walk outside will change your life," Keltie shares. She credits her morning walks for sparking creativity and clearing mental fog.

RELATED:7 Proven Calorie Deficit Tips That Helped This Woman Lose 20 Pounds

Protect Your Eyes

Keltie warns about excessive screen time, noting how her vision deteriorated after long hours of video editing. She recommends the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds.

Understand Your Skin Conditions

"The bump on the back of your arms is not pimples, it's KP," Keltie explains, referring to keratosis pilaris. She found relief through regular exfoliation and moisturizing.

Think Long-Term About Body Changes

Keltie cautions against following body modification trends, sharing her personal experience with breast implants. "Body types go in and out of fashion," she notes, suggesting focusing on more temporary trends like clothing instead.

Manage Your Finances

"Financial health is one of the pillars of health because of the amount of stress debt will cause you," Keltie states, emphasizing the importance of basic financial literacy.

RELATED:Woman Lost 20 Pounds by Eating These Surprisingly Low-Calorie Foods

Dance More Often

Keltie promotes dancing as both excellent cardio and a mood booster. "Dancing ranked as number one even over SSRIs in improving mood," she shares, though noting this isn't a replacement for prescribed medication.

Practice Mindfulness

"Anxiety is fear of the future. Depression is a regret of the past. Happiness is being in the present," Keltie reflects, sharing her approach to mental wellness.

Embrace Aging

"It is not downhill after 25," Keltie assures. She explains how proper self-care can actually make you feel better with each passing year.

RELATED:10 Down-to-Earth Ways Podcast Queen Kylie Kelce Stays in Shape

Create a Supportive Environment

Keltie emphasizes how environment shapes habits: "Your apartment, your office, your school, your locker, your car – that's everything. Your habits can change by just changing your environment."

Appreciate Getting Older

"Aging is a gift and every year older isn't a failure, it's a success," Keltie concludes, encouraging a positive perspective on aging while still maintaining good health practices.

As Keltie notes, you don't have to implement all these habits at once. Start with what resonates most with you and gradually build your own sustainable, healthy lifestyle. These insights aren't just for 25-year-olds – they're valuable at any age, helping you create a healthier, more balanced life. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Heather Eisenberg heathereisenbergfitness
Copyright heathereisenbergfitness/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 making protein mistakes keeping you from achieving your weight loss goals? Heather Eisenberg is a nutrition coach and personal trainer who helps women over 40 “lose weight with nutrition & fitness,” she writes in her Instagram bio. She has lost a total of 15 pounds. In a new social media post she reveals some common protein faux pas. “Here are 5 mistakes I made with protein that didn’t help me lose weight in my 40s. Being aware of these finally helped me lose 15 pounds,” she writes.

These Mistakes Slowed Down Her Progress

“Don’t make these same mistakes: In my 40s, I kept making these sneaky little mistakes that held me back from losing weight and feeling my best. I didn’t realize how these mistakes were slowing down my progress. Here they are,” she adds.

Not Eating Enough Protein

Her first mistake? Not eating enough protein. “I thought I was eating enough… I wasn’t,” she says. She recommends calculating your individual protein requirements to know how much to eat.

Snacking Instead of Eating Real Meals

Her next mistake? “I relied too much on snacky foods instead of real meals. I would grab a protein bar or a protein shake thinking that was a meal. These would not satisfy me or have me feeling full. I’d then end up overeating later in the day,” she writes. “Focus on real, whole food protein sources like chicken, fish, eggs or greek yogurt to keep you satiated and satisfied longer.”

Skipping Protein at Breakfast

“I skipped protein at breakfast, thinking I’d make up for it later,” is mistake number three. “It seemed so much easier to just pour a bowl of cereal or grab a bagel for breakfast. I would just think to myself that I would eat the protein later in the day. SPOILER…. It never worked out that way,” she says. “Keep things simple. Work your breakfast around your protein. Try eggs, cottage cheese or even a protein smoothing to start your day.”

Relying on Protein Shakes and Powder

Mistake four? “I thought I needed fancy powders and shakes (spoiler: I didn’t). I have gone through many different brands of protein powders to find one that I really enjoyed. Not only do you have to sort through so many to find one you like, but they are also expense and I found myself not really enjoying them,” she says. “Protein powders can be helpful, however they are not required! You can just add in more foods that are high in protein into your day which may have you feeling more satisfied.”

Inconsistency

And her final mistake was inconsistency. “I wasn’t consistent—some days I’d hit my target, others I wouldn’t even try. This made it difficult for me to see progress,” she says. “Set small achievable protein goals for every meal. A good starting point would be around 25-30 grams per meal.”

Also, Say No to Extreme Dietary Restrictions

In another post she reveals 5 things to avoid. “Say NO to extreme dietary restrictions,” she says. Completely cutting out food groups, such as carbs or fats, can lead to nutritional deficiencies and increased cravings.” Instead, adopt a balanced approach by choosing complex carbohydrates like whole grains, healthy fats like avocados and nuts, and lean proteins in moderate amounts.

Avoid Too Extreme Workouts

Next, don’t overdo it with exercise. “Avoid jumping in headfirst into intense workouts! This can lead to burnout or injury,” she says. “Instead, gradually build up your activity level. For example, begin with brisk walking or cycling a few times a week and progressively incorporate strength training,” she suggests.

Avoid Low-Fat and Sugar-Free Traps

“Stop relying on ‘low-fat’ & ‘sugar-free’ traps – they might be triggering your cravings!” she points out,” she says. “Instead, focus on whole, minimally processed foods that are naturally low in unhealthy fats and sugars,” she says. “For example, choosing plain Greek yogurt with fresh fruit rather than sweetened ‘low-fat’ yogurt.”

Avoid Cardio Only Workouts

Also, avoid cardio-only workouts. “Cardio isn’t the only answer!” she writes. “Strength training boosts metabolism big time. While cardio is beneficial for the heart and helps burn calories, strength training is crucial for building muscle, which can boost your metabolism. Incorporating bodyweight exercises like squats, lunges and planks to add variety and strengthen different muscle groups,” she says.

Avoid Skimping on Sleep

And her last thing? “Don’t skimp on sleep! Quality Zzz’s can power your weight loss journey. Develop a consistent bedtime routine, such as reading a book or practicing relaxation techniques. Also, be sure to shut your phone down 1 hour before bedtime. Prioritizing quality sleep can improve your ability to lose weight as it helps manage stress and recovery,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

FACT CHECKED BY Christopher Roback
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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.

Do you want to lose weight the right way? Leanne Ellington, 41, stopped weighing herself after she topped the scales at 250 pounds. However, she decided to change her life and embarked on a weight loss journey, going on to lose 90 pounds. Here is everything she did to get down to 160 pounds.


She Was Overweight as a Kid

Woman,Scales,,Measuring,weight,loss,gain,feet,dietShutterstock

Leanne’s weight struggles started when she was young. She explains that she was an “overweight, sedentary, unhealthy” kid and teenager, “and I brought that into adulthood with me.

She Stopped Weight Herself Because of the “Shame”

Weight Gain. Desperate Black Girl Crying Standing On Weight-Scales Slimming, Not Losing Weight On A Diet At Home. Copy SpaceShutterstock

“I stopped weighing myself after I reached 250 pounds. The shame became too much to bear,” she continues.

She Hit Her “Enough Is Enough” Point in Her 20s

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

“I hit my ‘enough is enough’ point in my early 20s when I realized that I was a shell of a version of myself, and I was not showing up as a reflection of who I was created to be. Yes, it was about the weight, but it was more about getting my life back,” she continues. “Now I weigh around 160 pounds.”

Initially, She Lost the Weight Doing the Wrong Things

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

Leann reveals that her weight loss journey didn’t get off to the healthiest start. “Unfortunately, I did it in all of the wrong ways, and I gave myself disordered eating and a horrible self and body image to get there,” she said about her initial 100-pound weight loss. “All in all, it took about a year.”

She Then Would Gain and Lose 20 to 40 Pounds at a Time

feet standing on electronic scales for weight control. Measurement instrument in kilogram for a diet controlShutterstock

After that, she went through the "bounce back effect" over and over. “I would gain/lose, gain/lose 20 to 40 pounds at a time until I healed the root problem,” she says.

She Discovered Strength Training

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This was when she discovered strength training. “I was fortunate enough to learn about the power of resistance training pretty early on, so I was able to functionally train (and tone) my entire body along the way. That was one of the ways I also prevented excess skin,” she says.

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

She Eats Mostly Nutrient-Dense Foods

Sea food Burguer with Salmon.Shutterstock

As for her diet, Leann eats mostly “nutrient-dense, hearty, and delicious foods,” she says. “But I allow myself treats from time to time, never depriving myself. Deprivation and restriction is the opposite of freedom. But also, it's about making sure that my day-to-day way of eating is delicious and filled with foods that I can enjoy so that I don't ever feel deprived or restricted.”

Nothing Is Off Limits

Chocolate chip cookies with flaky salt on a cooling rack, homemade freshly baked cookiesShutterstock

“Nothing is off-limits for me. I eat in a certain manner most of the time because I’m always focusing on how I want to feel (and eating foods that will help me reverse-engineer that). But I’m human, and allowing myself a delicious warm chocolate chip cookie or a slice of my favorite cake with buttercream is part of how I create balance in my life. Because if loving warm chocolate chip cookies is wrong, I don’t want to be right,” she says.

She “Retrained” Her Mind

Sad Overweight plus size woman thinking about problems on sofa upset girl feeling lonely and sad from bad relationship or Depressed woman disorder mental health

What was her biggest achievement on her weight loss journey? “ It has more to do with the way I retrained my mind, my brain, and my heart when it comes to food and my body,” she says. “I completely healed and changed my relationship with food and my relationship with my body. I stepped into a new identity that reflects the woman that I want to be, rather than just focusing on a number.”

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

And Stopped Using Foods as a “Coping Mechanism”

Hands of a woman playing with nails in stressShutterstock

She adds that when she was just focusing on a number as her definition of “success,” it kept her “chained inside a prison of restriction, deprivation, punishing my body, and doing things that didn’t serve me,” she says. “When I healed what was happening in my brain and learned how to be emotionally available to myself without using food as a coping mechanism, everything shifted.”

You Must Change Your Identity to Get Rid of Old Thinking

Choosing between apple and donutShutterstock

“My biggest setback was the realization that I lost 100 pounds and totally made over my body, but my self-image was still seeing myself through (what I call) fat goggles,” she says. “Because I never changed my identity and self-image, I just brought the old way of thinking with me. But that was also a blessing because it forced me to go heal the problem and address the root cause of my relationship with food and my body. “

You Can’t “Positive Think” Your Way Through Body Struggles, She Says

Woman trying dress in looking in mirror cheerful and happy.Shutterstock

“I think one of the biggest misconceptions when it comes to body image is just to ‘positive think’ your way through body image struggles, but that never allows you to reconcile what’s actually happening in the present moment,” she says. “And those struggles will keep coming back if you don't address them.”

Feel Your Feelings

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“Now I've learned how to feel those feelings and hold space from them (even when they aren't fun), but then aim for peace and acceptance in that moment instead of slathering on ‘fake positivity’ because those emotions are so much more attainable in those moments,” she says. “And this is how I've learned to be emotionally available to myself in those negative body image moments -- instead of ignoring them, stuffing them down, or using feel-good affirmations that don't necessarily resonate.”

RELATED: Benchmark Your Progress with Our Lean Body Mass Calculator

She Is Happy That More People Are Talking About Body Image Struggles

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“Honestly, I’m a bit biased, but I do love that disordered eating and body image struggles are becoming more of a mainstream topic,” Leann admits. “15 years ago, when I first started my journey, it wasn’t being talked about, but it’s so important. Integrating the mental, emotional, and social aspects of health and fitness is critical.”

She Is Following Positive People

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A big part of her social media strategy is more based on who she is not following. “It’s really important to me that I’m not following anyone that is perpetuating an unhealthy version of health,” she says. “For me, it’s more important to follow people who are helping spread positivity on the mental/emotional side of things. Because when that is in balance, all of your physical goals become possible. And without it, the physical stuff falls by the wayside. Her favorite account? The Good Quote.

Be the Best Version of You

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Her biggest piece of advice? “Make sure that you’re stepping into the identity of the version of you that would have that body, that would have that relationship with food, and that would have that confidence in herself,” she says.

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

It’s More Than Just Your Weight

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“It’s not just about your weight; it’s your thoughts about your weight. It’s not just about the food. It’s your thoughts about the food. It’s not just about your body. It’s your thoughts about your body. All of this matters so much more than the food or the workouts or the weight,” she says.

Stay Focused and Be Patient

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“For me, it’s about staying focused on the long game and thinking big-picture. When I'm only following my desires for the short-term gratification trap or rapid results, it's always at the expense of my health and goals AND at the expense of my happiness. Be the tortoise, not the hare,” she says.

Her Favorite Motivational Quote

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Her favorite motivational quote when it comes to fitness? “You will act like the sort of person you conceive yourself to be,” from Maxwell Maltz.

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

Follow Leanne Ellington on Social Media

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For more on Leanne Ellington, Author, Educator, & Podcaster, head over to her website. You can also follow her on Instagram. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

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

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

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

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

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

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

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

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

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

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

1. Lean Proteins

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

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

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

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

2. Greek Yogurt

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

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

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

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

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

3. Fatty Fish

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

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

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

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

4. Whole Grains

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

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

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

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

5. Eggs

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

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

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

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

6. Legumes

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

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

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

7. Green Tea

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

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

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

8. Nuts and Seeds

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

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

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

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

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These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Evidence-Based

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

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

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

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

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

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

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

Making the Squat Accessible

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

Laura's Personal Journey

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

The "Use It or Lose It" Principle

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

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

Beyond Static Holding

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

Making It Part of Daily Life

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

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

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

A Test of Mental Resilience

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

Start Where You Are

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

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

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

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

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

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

Almond Milk

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

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

Avocado

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

Blueberries

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

Carrots

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Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

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

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

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

Cucumber

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

Green Tea

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

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

Nuts

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

Olive Oil

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

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

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

Spinach

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

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

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

Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

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

Tomatoes

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

Turmeric

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