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I’m a Nutritionist and This is #1 Tip You Need to Know if You are 20s and 30s

Your habits may be impacting your gut health, says an expert.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

You are what you eat, but also how you sleep. Sam Tahan (@sam.tahan) is a nutritionist and wellness influencer who regularly shares helpful health hacks with her followers. According to the founder of The Well Society, prioritizing your gut health is one of the most critical components of overall health, and it involves more than just eating the right foods. “Girlies in their twenties and thirties, listen,” she says at the start of the clip. She goes on to reveal an exciting relationship between sleep and gut health.


Sleep Hormones and Your Gut Are Connected

@sam.tahan

quote me #wellnesslifestyle #wellnesstip #guthealthtiktok

According to Sam, there is a direct relationship between sleep hormones and digestion. “Melatonin and your gut are like this,” she says.

Lack of Sleep Negatively Impacts Your Gut

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Sam maintains that sleep issues often lead to gut health problems. “If you aren't sleeping enough, you're going to sleep late, not getting enough sleep, not making enough melatonin, you're going to have stomach problems probably,” she claims.

Her Top Tip: Fix Your Sleep

Handsome Happy Young Arab Guy Waking Up In The Morning, Sitting On Bed And Stretching After Good Sleep, Smiling Millennial Middle Eastern Man Having Good Mood, Enjoying Start Of New Day, Copy SpaceShutterstock

This is why you need to focus on your Zs before anything else. “Number one thing that I can tell you is to fix your sleep. Before you do anything else wellness related, fix your sleep,” she recommends.

Related: I’m a Dietitian And Here is How You Can Save Money on Healthy Food at Costco

Sleep Impacts “Every Single Cell in Your Body”

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, elaborates on the relationship between sleep and gut health. “Sleep affects every single cell in your body. It is just as important as air, food, and water,” she says.

Your Body Produces Melatonin

Man sitting on bed about to take sleeping pill or night medicine. Suffering from insomnia. Holding tablet and bottle in hand. Glass of water on nightstand in bedroom.Shutterstock

And, you don’t have to take a melatonin supplement – your body produces it. “Melatonin is released by the pineal gland in the brain in response to darkness,” she explains.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Research Backs Up the Claims

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

There is some research backing up her claims. One April 2023 study published inBMC Gastroenterology found melatonin effectively treats IBS, improving IBS scores, gastrointestinal (GI) symptoms, and quality of life in IBS patients.

💪🔥Body Booster: If you are struggling with your gut health, take a good look at your sleep habits. Try improving them for one week and see if it makes a difference. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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FACT CHECKED BY Christopher Roback
Fact-Checked

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

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

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

You are what you eat, but also how you sleep. Sam Tahan (@sam.tahan) is a nutritionist and wellness influencer who regularly shares helpful health hacks with her followers. According to the founder of The Well Society, prioritizing your gut health is one of the most critical components of overall health, and it involves more than just eating the right foods. “Girlies in their twenties and thirties, listen,” she says at the start of the clip. She goes on to reveal an exciting relationship between sleep and gut health.


Sleep Hormones and Your Gut Are Connected

@sam.tahan

quote me #wellnesslifestyle #wellnesstip #guthealthtiktok

According to Sam, there is a direct relationship between sleep hormones and digestion. “Melatonin and your gut are like this,” she says.

Lack of Sleep Negatively Impacts Your Gut

Insomnia and social media addiction concept. Young woman uses smartphone while lying in bed at night, tonedShutterstock

Sam maintains that sleep issues often lead to gut health problems. “If you aren't sleeping enough, you're going to sleep late, not getting enough sleep, not making enough melatonin, you're going to have stomach problems probably,” she claims.

Her Top Tip: Fix Your Sleep

Handsome Happy Young Arab Guy Waking Up In The Morning, Sitting On Bed And Stretching After Good Sleep, Smiling Millennial Middle Eastern Man Having Good Mood, Enjoying Start Of New Day, Copy SpaceShutterstock

This is why you need to focus on your Zs before anything else. “Number one thing that I can tell you is to fix your sleep. Before you do anything else wellness related, fix your sleep,” she recommends.

Related: I’m a Dietitian And Here is How You Can Save Money on Healthy Food at Costco

Sleep Impacts “Every Single Cell in Your Body”

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, elaborates on the relationship between sleep and gut health. “Sleep affects every single cell in your body. It is just as important as air, food, and water,” she says.

Your Body Produces Melatonin

Man sitting on bed about to take sleeping pill or night medicine. Suffering from insomnia. Holding tablet and bottle in hand. Glass of water on nightstand in bedroom.Shutterstock

And, you don’t have to take a melatonin supplement – your body produces it. “Melatonin is released by the pineal gland in the brain in response to darkness,” she explains.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Research Backs Up the Claims

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

There is some research backing up her claims. One April 2023 study published inBMC Gastroenterology found melatonin effectively treats IBS, improving IBS scores, gastrointestinal (GI) symptoms, and quality of life in IBS patients.

💪🔥Body Booster: If you are struggling with your gut health, take a good look at your sleep habits. Try improving them for one week and see if it makes a difference. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Evidence-Based

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

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

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

Are you trying to lose weight but are struggling to have any real success? Neha Parihar is a celebrity nutritionist who lost a whopping 22 kilograms – almost 50 pounds – the natural way. In her social media posts, she reveals all of her tips, tricks, and hacks for losing weight fast and keeping it off. In a new Instagram post, she reveals eight lessons she learned from her weight loss journey.


Fuel Up with a Hearty Breakfast

Don’t skip breakfast, says Neha in her post. “Having a med carb, high protein & fat breakfast made me work better, made me fuller for longer, made fat loss easier, gave me more sustained energy and completely reduced cravings,” she writes.

Focus on Getting the Nutrients You Need

Next, focus on fueling up with nutritious foods and make sure to educate yourself. “Nutrients before calories,” she says. One way to do this? “Read the ingredients. If it has stuff you’d never see in your kitchen cupboard, you don’t need it.”

If You Are Constantly Hungry, Do These Things

If you are always hungry, you need to modify your diet. “You shouldn’t feel like you need to eat every 2 hours, and if you do, eat

1. bigger meals

2. more protein

3. try fasting (overnight) - learn to discern what’s true hunger and habitual boredom,” she writes.

Skip Energy Drinks

If you need a little caffeine, drink coffee. However, avoid energy drinks, says Neha. “Most energy drinks have bullshit ingredients. Stick to coffee (either black or milk but no sugar),” she writes.

Choose Nuts and Fruit Over Protein Bars

If you need a snack, stick to the basics, says Neha. Usually, this comes in the form of a whole food. “Any protein snack/bar from the health aisle will never beat some nuts and whole fruit,” she says.

RELATED: Coach Reveals Number One Mistake Keeping You From Toning Up

Shift From Sweet to Savory

A big game changer in terms of Neha's diet? “Something that helped solve my food obsession was swapping all my sweet protein powder-based meals to savory protein-based meals for breakfast,” she writes.

Keep Your Diet Simple

And, when it comes to diet, don’t overcomplicate things. “Make your life easy by making it simple. Whether you eat healthy or unhealthy foods, you probably eat the same ten foods. Find healthier choices and repeat them for real success,” she says.

Avoid Diet Sweeteners

Neha doesn’t recommend fake sweeteners or diet versions of food. “Drinking diet soda and stevia sweetened snacks all day keeps you addicted to sugar with fewer calories. If you want to get rid of the cravings, get rid of it all. (Harsh but true!)” she says.

Here Is Her 30-20-10 Method, Starting with the Movement

In another post, Neha explains her 30-20-10 approach for weight loss and clear skin. “30 minutes of movement” is the first part. “Whether it’s walking, strength training, or yoga, dedicating just 30 minutes a day keeps your metabolism revved up and your body strong. Consistency is key!”

Eat 20 Grams of Protein Per Meal

Next, she recommends 20 grams of protein per meal. “Protein fuels muscle repair balances blood sugar, and curbs hunger. Focus on plant-based sources, eggs, or a quality protein powder to reach your target,” she says.

RELATED: Sabrina Carpenter Flashes Abs in Two-Piece Outfit Giving “Endless Thank You’s”

Practice 10 Minutes of Nervous System Regulation

Finally, she recommends 10 minutes of nervous system regulation. “Stress plays a massive role in weight gain and belly fat! Take 10 minutes daily to practice deep breathing, mindfulness, or meditation to reduce cortisol and improve digestion. This helped heal my chronic Acne problem,” she says. 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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Copyright nutritionwith_grace/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 looking for a few simple and realistic health habits that will enable you to lose weight? Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a recent viral post, she reveals some of the most helpful habits that enabled her to achieve weight loss success. “These helped me lose 20 pounds, and I will never gain it back,” she writes in the Instagram post, revealing her top 6 “simple and realistic” habits.


Focus on Volume Eating

Her first healthy habit is focusing on volume eating. “I have a big appetite, so l will try to make my meals as filling as possible,” she says in her post. “Add egg whites to oatmeal, add extra veggies to your meals, use Greek yogurt instead of sour cream, add berries to your yogurt,” she recommends. “This will ensure that you feel full without adding a bunch of calories.:

Walk 30 Minutes a Day

The second habit? Get your steps in. “Go on one 30-minute walk a day,” she says. “If the gym stresses you out or you’re confused, don’t do it. Start with a simple walk a day. Start somewhere. Do something you enjoy.”

Have Healthy Snacks on Hand

Her third habit? “Have healthy snacks with you everywhere you go,” she suggests. “I carry snacks when I know I’ll be out of the house for long. If you wait until you are starving, nothing good happens. I always grab a piece of fruit before leaving the house, just in case.”

Enjoy the Process

Next, “Enjoy the process and focus on doing the best you can every single day!” she explains. Say to yourself, ‘I am in the process of becoming the healthiest version of me.’ You can let one reading on a scale or one day of eating end your journey. Toughen up.”

RELATED:I Ran 200 Marathons and These 12 Running Rules Changed My Life After 40

Nourish Your Body with Food

She also recommends looking at your diet as nourishment. “I would focus on learning what food brings to my body, eating macro balanced,” she says. “Look at your meal. What protein am I eating? What veggies, starch, and fat?”

6. Stop Drinking Your Calories

Lastly, she recommends avoiding drinking your calories. “Honestly, I would say goodbye to alcohol,” she points out. “It doesn’t do anything for you, but that is your choice. Or at least limit it outside your house. Empty calories that WILL cause you to lose progress.”

And, Track Macros

In another post, she recommends incorporating some other healthy habits, including macro tracking. “Start learning about what fuels your body and the quality of your food vs simply counting calories. Focus on fiber and whole foods and watch your body and energy transform. It’s not about being tedious, and it's about really learning how to look at food and what each food gives your body. You will never need a diet again!” she writes.

RELATED:5 Training Mistakes That Kept This Fitness Expert From Burning Fat

Lift Weights

Also, she recommends strength training. “Lift weights 3-4x a week, 30 mins/ session, following progressive overload. You don’t need to do hours, and like me, you can do it from home,” she says.

Amp Up Protein and Fiber Intake

Eat more protein, she continues. “If you want to lose weight, feel full, and change how your body looks, aim to eat 25g-30g of protein per meal and at least 100g per day.” As for fiber, it “is your secret to helping reverse insulin resistance, keep you full, anti-aging, heal your gut,” she says.

RELATED:She Dropped 80 Pounds By Ignoring Everything Weight Loss Experts Told Her

Wake Up Earlier

Her last suggestion? Wake up earlier. “I said it. You need time for yourself. Waking up with the kids and someone asking you to get something is always hard for me. I don’t get up early because I’m tough; I do it because I need it to be a good person.” 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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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.

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one clip, she offers three simple tips on losing weight. “Here's exactly what you need to do to lose your first 10 pounds,” she says in the video.


1. 30 Minutes of Exercise Per Day

@project.s.lifestyle

Lose your 1st 10 lbs #weightlossjourney #weightlosstips #weightlosscoach

“Number one, you want to get a 30 minute walk in every single day,” says Soraya, adding that “you can also do other types of movement” too. “So this can be a 30 minute dance workout, it can be a 30 minute YouTube workout video, it can be a 30 minute bike ride, whatever feels good for you” she continues. “But you want to make sure you're doing some type of light movement every single day for 30 minutes.”

2. Aim for 10,000 Steps for Weight Loss, Science Says

Calgary, Alberta, Canada. Feb 20, 2022. A Person with an Apple Watch Series 7 with a pedometer app on the screen and with a daily ten thousand steps.Shutterstock

How long should you walk for if you want to lose weight? A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management.

Related: Woman Stuns Fans With Her Flat Belly After Losing 30 Pounds with These 5 Habits

3. Add Fiber to Your Diet

Healthy natural ingredients containing dietary fiber. Healthy high fiber diet eating concept with antioxidants and vitaminsShutterstock

“Number two, instead of cutting out food, I want you to add one high fiber food to every single one of your meals,” says Soraya. “Some examples of high fiber foods are vegetables, fruits, whole wheat bread, whole wheat pasta, different things like that. So basically you want to focus on adding instead of subtracting.”

4. Also, Make Sure to Eat Enough Protein, Science Says

Animal protein sources- meat, fish, cheese and milk.Shutterstock

Chris McMahon, a nutrition and fitness coach, agrees. He says to “make sure you're getting plenty of fiber,” says McMahon, as it is “connected to hunger and fullness.” However, you also need to eat enough protein. 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.

5. Hydrate

Woman drinking water in summer sunlightShutterstock

“Number three, you want to drink half your body weight and ounces of water. So if you weigh 200 pounds, you want to drink 100 ounces of water every day,” says Soraya.

Related: The 9 Best Bodyweight Exercises for Muscle Gain

6. Here Is How Much Water You Should Drink, According to Science

Eight glasses of water a dayShutterstock

According to the U.S. National Academies of Sciences, Engineering, and Medicine men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

💪🔥Body Booster: Adding fiber to your diet will promote digestion and also help you feel full faster.

Fact-Checked

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

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

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

Do you want to blast fat without having to starve yourself or put in hours at the gym? It’s possible, but you need to be tactful about it. Rae Bright (@LiveYourselfYoung) is a “50-something who is passionate about living a healthy lifestyle, wellness, and happiness with a passion for helping other women to do the same.” In a viral YouTube video, she reveals how she stays in shape in her 50s and keeps fat to a minimum. “In today's video, I'm going to share with you my healthy eating habits, which may help you with your weight loss goals or just start eating in a healthier way,” she says.


Diet, Weight Training, and Cardio Are Key

Woman doing fitness training on a butterfly machine with weights in a gymShutterstock

Rae explains that at age 53, she entered her first bodybuilding competition. “The goal of getting ready for a bodybuilding competition is to lose fat whilst maintaining muscle. And there are three tools that a natural athlete like myself has available to do this. One is diet, two is weight training, and three is cardio.”

Cardio Doesn’t Have to Be Intense

people biking in spinning class at modern gym, exercising on stationary bike. group of caucasian people athletes training on exercise bikeShutterstock

“A lot of people who prep for a show do a lot of cardio, but I didn't. I was very lucky. All I used to do was a fast walk every morning and meet a set step target that I'd set for myself. And that was pretty much it. So I was very lucky. And I think that that's because in my normal everyday life,” she says.

RELATED: Over 50? Try These 15 Quick Strength Workouts to Get Results in 45 Days

Bodybuilding Diet Isn’t Sustainable

High protein food for body builders as meat, fish, dairy, eggs, buckwheat, oatmeal, nuts, bean, pumpkin seed and sunflower seed. Top view.Shutterstock

“I eat a very healthy diet. So when I started to cut the calories to get started losing the fat, my body responded really well. I must just say that when you prep for a bodybuilding competition, the goal is to get down to a very low level of body fat, and this isn't sustainable in normal life,” Rae explains. “So when I finished competing last year, I had to build my calories back up so that I could start eating a normal healthy diet again.”

Tip 1: Intermittent Fasting

Intermittent fasting, health care asian young woman dietary, having stomach ache, temptation hungry of breakfast food in morning on table at home, looking at watch on her wrist but not yet time to eatShutterstock

Rae’s tips are for anyone, “whether you want to lose weight or just start eating in a more healthy way,” she says, starting with tip one: Intermittent fasting. “Intermittent fasting is basically splitting your day or week into fasting periods and eating periods. And intermittent fasting has so many health benefits as well as helping with weight loss,” she says, noting that “studies have shown that this does help to extend your lifespan. So it is another way to live yourself young.”

She Follows the 16-8 Method

Trail runner athlete using her smart watch app to monitor fitness progress or heart rate during run cardio workout. Woman training outdoors on mountain rocks. Closeup of tech gear.Shutterstock

“I follow the 16-8 method, which means I fast for 16 hours a day, and I then have an eight-hour eating window. So I start eating at 12:00 lunchtime, and then my eating window closes at 8:00 at night, which means that I'm actually asleep for eight hours of my fasting window,” she says.

She Drinks Water in the Morning

Sports woman drinking bottle of water.Shutterstock

“I actually find it really easy. I don't feel hungry during the morning. I get up, I have my glass of water, and I'm actually fine. And I do find a really easy habit to keep to,” Rae says.

You Can Start by Trying the 12-12 Method

Avocado toast with poached egg on a wooden board. Breakfast concept.Shutterstock

However, if that seems too overwhelming, “what you could do is try the 12-12 method. So you could start eating at 7:30 in the morning and then have your eating window finish at 7:30 at night. And that actually, I think, is quite an easy way to do intermittent fasting 'cause you are asleep for most of it,” she says.

RELATED: Lose Abdominal Fat in 100 Days with the MIND Diet

Avoid Evening Binges

Woman eating snacks in night next to the opened fridge.Shutterstock

What is the most important part of intermittent fasting? “You just have to avoid those evening binges, which I know can be quite difficult to stop doing. But that would really help with weight loss,” she says.

Tip 2: Drink Lots of Water

Close-up of a large water bottle on a running track with woman's legs in backgroundShutterstock

Tip number two is to drink lots of water. “I drink about eight to 10 pints of water a day, and as well as that, I drink green tea and black coffee. I know there are different guidelines as to how much water is recommended that you should drink, but I think it's a bit of an individual choice. You need to experiment and see what works for you,” she says.

She Drinks a Pint of Warm Water in the Morning

Close-up of hot boiled water is poured into a white ceramic cup on the table in the kitchen, brewing morning coffeeShutterstock

“I always start every day with a pint of warm water. Another really good tip for weight loss is that water does fill you up. So before you have anything to eat, have a glass of water before I have any of my meals. I always drink a pint of warm water, and it's a really good tool to use if you're trying to lose weight,” she says.

She Also Drinks Water with Coffee

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

“The other time I make sure I have water is every time I have a cup of coffee because coffee does dehydrate you,” Rae adds. “I always rehydrate my body with a glass of water after I've had a cup of coffee.” If you are hungry, you should “have a drink of water first, because actually maybe it's your body telling you that you're thirsty, you might not actually be hungry.”

Tip 3: Reduce Processed Foods

Unhealthy products. food bad for figure, skin, heart and teeth. Assortment of fast carbohydrates food.Shutterstock

Tip number three? “Reduce the amount of highly processed foods that you eat. I say highly processed foods. I'm talking about foods that the manufacturers have added a lot of sugar, fat, white flour,” she says, noting that “highly processed foods are very addictive” and that “once you start eating those foods, they don't necessarily satisfy you. You don't feel satisfied after eating.” She suggests replacing them with whole foods, “then you're giving your body the nutrients that it really needs.”

Tip 4: Record Everything You Eat and Drink

Close up woman using meal tracker app on phone while eating salad at picnic table in the park on a break. Healthy balanced diet lunch box. Healthy diet plan for weight loss. Selective focusShutterstock

Tip number four is to record everything that you eat and drink. “It has so many benefits. It makes you very food aware because you're recording everything, and you have to record everything even when you're nibbling on things, maybe when you're prepping meals,” Rae says. “When I prepare my dinner, I often snack on the vegetables that I am using in my dinner, like the mushrooms and tomatoes. And that's okay because they aren't highly calorific. But if you're preparing food with, say, cheese in, that's really high in calories. So if you start snacking on that while you're preparing dinner, then that's going to boost your calorie intake.”

Use an App

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

Rae uses the MyFitnessPal app. “When you do make entries in the app, you must make sure they're correct. I remember when I first started using MyFitnessPal, I would log what I was eating, and I suddenly realized that the entries were incorrect. So I thought I was eating a certain amount of calories, and then it was actually wrong. So you must make sure that those are right, and you must log everything.”

RELATED: I Lost 90 Pounds in 2 Years by Running and These Major Changes

Track Macros, Calories, Protein, Fat, and Carbohydrates

phone with calorie and macronutrient counting app on phone next to healthy food. Healthy diet and maintaining a caloric deficitShutterstock

She also tracks “macros as well as my calories, so my protein, fat and carbohydrates,” she admits. “I found that very useful for the bodybuilding competition. I still do that now because I like to know what I'm eating.”

Tip 5: Get Enough Protein

Grilled sardineShutterstock

Tip number five is to get enough protein. “Protein is one of the best macronutrients that your body needs. It's really good for weight loss because it actually does fill you up and it reduces your appetite. So by making sure you're getting enough protein, it is gonna be a really good weight loss tool,” Rae explains.

This Can Be Plant Protein

Edamame,boiled green soybeans with saltShutterstock

You don't have to eat animal proteins. “I eat a plant-based diet, and there's so many protein options to choose from on a plant-based diet, and they're really tasty as well. So have a look into those too,” she says.

Tip 6: Don’t Keep Trigger Foods in the House

Unhealthy Chocolate Cookies with Vanilla Cream FillingShutterstock

“Tip number six is to try not to have any trigger foods in the house,” says Rae. “So I'm very lucky because I live with my husband, who eats a very healthy diet just like I do. So he doesn't want to have food in the house that I would find difficult not to eat that I would find addictive, like biscuits, cakes, chocolate.”

If You Want a Treat, Walk to Get One

Happy multicultural business couple walking together outdoors in an urban city street at night near a jewelry shopping store window.Shutterstock

This doesn’t mean you can’t have treats. “If you want to treat, go out for a walk and walk to the shop and buy one of the treats that you want and then come home and sit down and eat it quietly.”

RELATED: My 20 Secrets to Be the Best Shape of My Life at 50

Tip 7: Eat Quietly

Young beautiful hispanic woman eating at the restaurantShutterstock

An extra bonus tip? “When I was prepping for my show, and I was on low calories, I would always sit quietly to eat my meals, and I just really could enjoy the food there and eat it slowly and really savor every food that I had.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

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

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

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

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

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

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

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

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

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

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

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

1. Lean Proteins

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

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

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

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

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

2. Greek Yogurt

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

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

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

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

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

3. Fatty Fish

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

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

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

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

4. Whole Grains

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

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

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

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

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

5. Eggs

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

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

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

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

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

6. Legumes

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.​23. ChickpeasShutterstock

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

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

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

7. Green Tea

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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

Kale chips on a baking sheet on parchment.​Zucchini or Kale ChipsShutterstock

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

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

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

10. Water

Detox water with sliced cucumber in a drinking glass

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

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

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

Putting It All Together: Your After-40 Eating Strategy

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

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

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

The Bottom Line

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

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

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

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

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

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

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

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

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

What Is the Deep Squat Test?

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

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The Lost Resting Position

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

Why We Struggle With Squatting

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

Benefits Beyond Flexibility

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

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Making the Squat Accessible

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

Laura's Personal Journey

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

The "Use It or Lose It" Principle

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

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

Beyond Static Holding

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

Making It Part of Daily Life

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

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

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

A Test of Mental Resilience

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

Start Where You Are

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

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

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

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

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

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

Almond Milk

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

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

Avocado

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

Blueberries

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

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

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

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

Coconut

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

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

Cucumber

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

Green Tea

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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

A variety of nuts in wooden bowls.​NutsShutterstock

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

Olive Oil

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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.