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

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

#1 Hack to Make Maintaining Your Weight Loss Easy, According to a Nutritionist

Her hack involves the order in which you eat your food.

Cassie_Black_fatlossdietician2

Cassie Black, MS RD (@fatlossdietician), is a nutrition expert and Instagram influencer who helps “women ditch yo-yo dieting and lose fat for good without sacrificing the foods they love.” In one of her viral posts, she reveals an easy hack for losing weight. “This is another one for my ladies who want to lose weight but are also balling on a time budget,” she writes in the caption.


She Stopped Spending Hours in the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“Life got a lot easier for me when I stopped trying to make weight loss unnecessarily hard and time-consuming,” she starts. “Instead, I started focusing on the little things I could to see results without spending hours in the kitchen, meal-prepping, or seeking ‘special’ food options.”

Related: I Started to Walk 1 Mile Every Day, and Here’s How I Made It Happen

She Started Being More Intentional About the Order in Which She Eats Food

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

She claims that the secret isn’t just what you eat but the order in which you eat it. “One of the little things I’ve stumbled upon in my journey is being more intentional about the order in which I eat my food,” she continues. “Now, I’m not saying this is a hard and fast rule or anything, but I am saying that it can be one of those little things that add up in a big way.”

The Order: Veggies, Protein, Starchy Carbs

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

Here is the order: “I focus on eating veggies first, protein second, and starchy carbs last,” she reveals.

Veggies Fill You Up and Give You Fiber

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

“Veggies help to fill you up and also can give you some fiber to support a better blood sugar response right off the bat (something that is KEY for more efficient weight loss),” she says.

Protein Helps You Feel Fuller Sooner So You Don’t Overindulge in Starchy Carbs

Grilled chicken breasts and vegetablesShutterstock

“Protein helps you feel more full sooner so that when you get to starchy carbs, you aren’t ravenous and can eat an amount that feels satisfying and supports your goals,” she continues.

The Method Isn’t Restrictive

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

“It’s a win-win situation because you aren’t taking anything away, spending any more time on the meal AND you’re helping your body burn fat more efficiently,” she points out.

It Also Works Well While Traveling

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

The method comes in handy even when she isn’t at home. “This works really well for me, especially when I’m eating out or on vacation,” she says.

Related: 4 Things I Did to Lose Stomach Fat

Our Expert Agrees

tara_collingwood6dietdivatara/Instagram

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally on board with her recommendation. “You are getting the healthy veggies first, and the fiber can assist in filling you up and delaying how quickly blood sugar goes up. Protein has a similar response in providing satiety or a more lasting fullness and helping to regulate blood sugar. Starchy carbs aren’t bad to eat, but they don’t fill you up as quickly and it is easy to overeat them,” she says.

💪🔥Body Booster: Try eating your food in this order: Veggies, protein, starchy carbs. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Fact-Checked

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.

Cassie Black, MS RD (@fatlossdietician), is a nutrition expert and Instagram influencer who helps “women ditch yo-yo dieting and lose fat for good without sacrificing the foods they love.” In one of her viral posts, she reveals an easy hack for losing weight. “This is another one for my ladies who want to lose weight but are also balling on a time budget,” she writes in the caption.


She Stopped Spending Hours in the Kitchen

Close up cropped image of cutting board and couple cutting vegetables in the kitchen together, preparing food meal at home. Vegetarian healthy foodShutterstock

“Life got a lot easier for me when I stopped trying to make weight loss unnecessarily hard and time-consuming,” she starts. “Instead, I started focusing on the little things I could to see results without spending hours in the kitchen, meal-prepping, or seeking ‘special’ food options.”

Related: I Started to Walk 1 Mile Every Day, and Here’s How I Made It Happen

She Started Being More Intentional About the Order in Which She Eats Food

Rear View Of Young Woman Looking In Fridge At KitchenShutterstock

She claims that the secret isn’t just what you eat but the order in which you eat it. “One of the little things I’ve stumbled upon in my journey is being more intentional about the order in which I eat my food,” she continues. “Now, I’m not saying this is a hard and fast rule or anything, but I am saying that it can be one of those little things that add up in a big way.”

The Order: Veggies, Protein, Starchy Carbs

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

Here is the order: “I focus on eating veggies first, protein second, and starchy carbs last,” she reveals.

Veggies Fill You Up and Give You Fiber

broccoli in hands. a wooden background. healthy eating concept.Shutterstock

“Veggies help to fill you up and also can give you some fiber to support a better blood sugar response right off the bat (something that is KEY for more efficient weight loss),” she says.

Protein Helps You Feel Fuller Sooner So You Don’t Overindulge in Starchy Carbs

Grilled chicken breasts and vegetablesShutterstock

“Protein helps you feel more full sooner so that when you get to starchy carbs, you aren’t ravenous and can eat an amount that feels satisfying and supports your goals,” she continues.

The Method Isn’t Restrictive

Close up of woman’s mouth eating spaghetti by using her fork. Focus of a girl wearing red lipstick consuming her food.Shutterstock

“It’s a win-win situation because you aren’t taking anything away, spending any more time on the meal AND you’re helping your body burn fat more efficiently,” she points out.

It Also Works Well While Traveling

Beach travel - woman walking on sand beach leaving footprints in the sand. Closeup detail of female feet and golden sand on Maui, Hawaii, USA.Shutterstock

The method comes in handy even when she isn’t at home. “This works really well for me, especially when I’m eating out or on vacation,” she says.

Related: 4 Things I Did to Lose Stomach Fat

Our Expert Agrees

tara_collingwood6dietdivatara/Instagram

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally on board with her recommendation. “You are getting the healthy veggies first, and the fiber can assist in filling you up and delaying how quickly blood sugar goes up. Protein has a similar response in providing satiety or a more lasting fullness and helping to regulate blood sugar. Starchy carbs aren’t bad to eat, but they don’t fill you up as quickly and it is easy to overeat them,” she says.

💪🔥Body Booster: Try eating your food in this order: Veggies, protein, starchy carbs. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Hailey Gorski (@thetipsykale_dietician) is an LA-based dietician and social media influencer whose goal is to help women take a “holistic” approach to diet and weight loss. In one of her many viral videos, she reveals a few easy ways to get back into shape for summer, using one of her client’s quick transformations as an example. According to Hailey, she made a “real change” to her lifestyle, “which is habits and a better relationship with food,” she said. “So here's how she really made this transformation in just one month.”


Try Lower Calorie Cocktails

@thetipsykale_dietitian

Holistic Girl Summer is the new Hot Girl Summer 😌💅🏻 #dietitian #weightloss #weightlosstips #nutritioncoach

According to Hailey, her client didn’t have to “cut out alcohol and miss out on her best friend's bachelor party.” Instead, “she enjoyed one to two finer cocktails and switched to a lower calorie, lower sugar option,” she said. While still tracking her nutrition progress, she felt confident. She didn't feel like she deprived herself, and she didn't feel guilty.”

Educate Yourself on Nutrition

Hailey_Gorski_thetipsykale_dietician2thetipsykale_dietitian/Instagram

“Did she obsessively track calories on MyFitnessPal? Nope. She tracked when she could so she could establish awareness around what she's eating to learn more about calorie density and different foods but also understand her snacking was intentional and unintentional,” Hailey continues.

Related: I Added These Simple Things to My Walking and Pilates Routine And Now I See a Difference

Take Progress Photos

Hailey_Gorski_thetipsykale_dietician1thetipsykale_dietitian/TikTok

You don’t need to weigh yourself daily. Instead of “using the number on the scale as her only metric of success,” Hailey’s client “also used progress photos,” she says.

Eat in a “Moderate Calorie Deficit”

Counting calories, different food with written quantity of calories, diet concept.Shutterstock

Finally, her clients didn’t starve themselves. “She focused on a moderate calorie deficit, not subtracting from her diet, but adding in foods like protein and high fiber, carbs and fruit,” she says.

Choose Weight Loss Programs “Tailored to You”

Hailey_Gorski_thetipsykale_dietician4thetipsykale_dietitian/Instagram

“The weight loss industry has created a stigma around weight loss,” Hailey concludes. “As a dietician, there is nothing wrong with wanting to lose weight, as long as you have a healthy intention, are seeking programs that are tailored to you, and that will improve your relationship with your food and your body.”

Related: #1 Hack to Make Maintaining Your Weight Loss Easy, According to Nutritionist

These Are “Sustainable Choices,” an Expert Agrees

tara_collingwooddietdivatara/Instagram

The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally on board with her suggestions. “These are all excellent changes and are all sustainable choices,” she tells Body Network. “It proves that you don’t need to do drastic diets or intense workouts to still make a difference and get results.”

💪🔥Body Booster: The most important thing to focus on when losing weight is staying in a caloric deficit. Use an online calculator to determine how much you can eat with your activity level and still lose weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram

Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

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

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. 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.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. 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.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. 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.

Trying to lose weight can feel overwhelming with countless diets and conflicting advice. As a 77-year-old businesswoman and former model, Candace Cima has spent years researching and testing what truly works for sustainable weight loss. Through her platform, Living My Life in My 70s, and social media presence @Lifeinmy70s, she's helped thousands achieve their health goals using evidence-based methods. Here are her ten proven strategies, backed by scientific research, that can help you achieve lasting weight loss success.


Set Small Goals for Big Health Wins

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," Candace explains. "If you're 250 pounds, losing 12 and a half pounds can make a difference." She says that this modest weight loss can help prevent or even reverse conditions like type 2 diabetes, making it a realistic and worthwhile goal for beginners.

Keep Track of Everything You Eat

"By simply becoming more aware of what you're eating, you will change some bad habits," Candace notes. She points to research that consistently shows self-monitoring leads to successful weight loss. "A study in 2011 reviewed 22 studies and found a consistent relationship between self-monitoring and successful weight loss," she adds, recommending apps like MyFitnessPal for easy tracking.

Learn Your Daily Calorie Needs

Understanding your personal energy requirements is crucial for success. "Weight loss comes down to calories in versus calories used," Candace states. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." She advises that as your weight decreases, you'll need to adjust these numbers accordingly.

Cut Out Hidden Calories First

"Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," Candace advises. She illustrates this with a practical example: "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month."

Choose a Diet You Can Stick To

"The fundamental point is to adopt a diet that creates a negative energy balance on adequate food quality," Candace emphasizes. While she acknowledges that different approaches work for different people, she particularly recommends the Mediterranean diet. "This diet is high in fruits, veggies, whole grains, beans, nuts, seeds, and olive oil. It allows moderate amounts of fish, poultry, and dairy, but has little red meat," she explains.

Consider Structured Support Programs

For those feeling overwhelmed, Candace recommends commercial weight loss programs. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she says. Research shows Weight Watchers and Jenny Craig participants maintain significant weight loss after 12 months, though she cautions against very low-calorie or liquid diets.

RELATED: I Dropped 50 Pounds and Lost My “Pooch” by Doing This One, Simple Exercise

Use Smart Technology

Modern weight loss apps can be powerful tools when used correctly. "Choose any app that has interactive features with personalized messages and goal setting," Candace recommends. "The more specific and tailored it is to you, the better it will be." Studies show these apps help users reduce caloric intake and increase healthy food consumption.

Make Eating a Mindful Activity

"I want to encourage everyone to make eating an activity that connects you with other people," Candace shares. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity." This approach helps develop a healthier relationship with food while strengthening social connections.

Focus on Diet Before Exercise

While exercise matters, Candace emphasizes proper order: "I would ask you to shift your focus to your diet when weight loss is the desired goal. You need to lower your calories." She recommends gradually increasing physical activity over time to maintain weight loss rather than relying on it for initial results.

RELATED: 5 Things I Eat to Amp Up My Protein Intake Without Extra Calories

Build Habits That Keep Weight Off

"The biggest predictor of keeping the weight off? Well, exercise," Candace reveals. She recommends 30 minutes of physical activity five to seven days a week, spread throughout the day if needed. Daily weigh-ins also help: "If you know early that you're gaining weight, you can make small adjustments." Regular participation in accountability groups provides additional support for maintaining success.

💪🔥Body Booster

Key Takeaways:

  • Begin with a realistic 5% weight loss goal
  • Track everything you consume
  • Know your personal calorie needs
  • Eliminate liquid calories first
  • Choose a sustainable eating plan
  • Consider structured support
  • Use technology wisely
  • Practice mindful eating
  • Prioritize diet changes
  • Build maintenance habits.

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

What are the key health habits of people who have lost weight and managed to keep it off? Maria Lucey is a Registered Dietician based in Ireland and Bermuda who “has helped hundreds of people successfully lose weight.” However, according to the pro, “the real power comes in keeping that weight off.” In a recent viral video, she shares “seven effective habits that I use personally and share with my clients to help them stay slim after losing weight.”


Weight Control Varies for Everyone

Maria starts off by explaining that “weight control is not always an easy task” and that it is easier for some to maintain their weight more than others. “There are huge genetic components to weight: your hormones impact your weight, what medications you're on, even how your mother ate when you were in the womb can impact how you manage your weight later in life,” she says. “So please don't be disheartened if you're struggling. You may need a deeper dive with the help of a dietician to do this.”

Habit #1: Self Monitoring

According to Maria, a “huge centerpiece of any behavioral weight loss intervention is encouraging people to self-monitor.” Checking your weight, aka weighing yourself, is key, she says. “As a dietician, I often have people who like to come to me to check their weight, and they like to keep coming back, which helps them stay accountable.” However, you can also weigh yourself at home.

How Often Should You Weigh Yourself?

“The optimal frequency for how often you weigh yourself is going to depend on when people are actively trying to lose weight. I often recommend checking your weight every two weeks. This is usually enough for most people. It's more likely to show truer results when focusing on the big picture, and it will be less impacted by daily fluctuations,” she says.

When Should You Weigh Yourself

If you are going to weigh yourself, the best time to weigh yourself is first thing in the morning “after you've gone to the restroom before you eat or drink anything,” says Maria. “The reason for this is that your body has had enough time to digest all of the food and drinks that you've had the day before. And when you weigh yourself in the morning, you want to wear as little clothing as possible or at least wear the same thing every time you step up on the scale.” Also, if you choose to weigh yourself once a week or every two weeks, “make sure you weigh yourself on the same day of the week,” she recommends.

Habit #2: Get Organized and Meal Prep

Another habit is getting organized, “and there is no secret cheat code here,” she says. “I always say to my clients, nobody accidentally falls into a salad for lunch or a lovely home-cooked, nice balanced dinner. You need to have some sort of a system and some element of organization in place.” This doesn’t mean “everything needs to be crazy planned out and that you're eating out of Tupperware all of the time, but taking some time to plan ahead each week is important,” she says. She meal preps on a Sunday for the next few days. Then, on Wednesday, she does a mini meal prep for the rest of the week and is less structured on the weekend. “It's finding what works for you,” she says.

Habit #3: Get Your Nutrition in Order

The next habit is focusing on nutrition. “Now, I am presuming that everybody watching this video is thinking that I am just about to tell you not to eat processed foods, but you might be in for a shock here. To get very real, eating healthy can be challenging. You have to be quite organized, as just mentioned,” she says. “I always say that if you make nutrition too complicated, it will just become something that you don't want to do.” While she doesn’t expect her clients to “be completely eating whole foods all of the time,” she does encourage them to avoid processed foods for the most part. “Tinned beans, microwaveable packets of rice and quinoa, jars of pasta sauce, these are all examples of processed foods that can come in handy,” she says. “I do, of course, advocate for staying away from foods that are highly processed most of the time. And these are foods that have really long ingredient lists. And in the ingredient list, there's lots of things that you don't even recognize.”

Habit #4: Don’t Clear Your Plate

“People who tend to maintain their weight loss, they tend to eat their meals out twice,” she says, stressing the importance of not clearing your plate. “If you go out to a nice restaurant and you're served a monstrous portion of food and you can't eat at all, there is no need to feel obligated to eat it,” she says. “Even in the really fancy places, they almost give you the box when they see that you're struggling. And I think this is great. It eliminates food waste. And if you have this really amazing meal and you don't want to leave it behind this way, you don't have to feel bad if you can't eat it all. So it's a really good habit to take your time to enjoy the meal when you are eating out. It takes time for your brain to send signals to your stomach to tell you that you're full. So eat it slowly and see how you're feeling. If you're still hungry, that's fine. Finish the meal, but if not, ask somebody for a box so you can bring the rest of it home. You can enjoy it that evening or the next day.”

Habit #5: Get Into a Food Groove

Variety is important for a balanced diet, but “too much variety can backfire,” says Maria. “People who are successfully managing to control their weight and their eating habits have what I like to call a food groove. The majority of their meals consist of well-planned staples. There are a few surprises thrown in, but for the most part, their diets are fairly predictable. And what I mean by this is that they are fairly consistent with their major meals.”

RELATED:I Lost 110 Pounds: Here Are the 19 Most Unhealthy Junk Foods I'll Never Touch Again

Habit #6: Don’t Overcomplicate Exercise

“When it comes to what type of exercise is best, I always say start at level one, which is just finding something that you enjoy and stick to it consistently. You don't have to overcomplicate it more than that,” says Maria. “Now, if you can go a step further up to level two, you want to try and have a balance of cardio exercises like running, fast walking, or cycling, as well as some strength resistance exercises. This is the type of exercise that will utilize your muscles. A balance of both is the most important thing for your health.” She also stresses the importance of daily movement over your two workouts a week, like “walking that little bit further, taking the stairs, carrying your groceries,” she says. “All of this movement contributes to what we call non-exercise activity thermogenesis or NEAT for short. So this is the amount of energy that you're using throughout the day that isn't coming from that planned-out exercise. And this is actually a bigger calorie burn than the structured exercise that you were trying to do in the first place. So making your lifestyle just a little bit more active in your daily routines is really valuable.”

Habit #7: Snack Smart

Lastly, she stresses the importance of having balanced snacks. “By having regular meals and snacks, you have more control than when you do eventually sit down to have your meal. This prevents overindulging, and it helps with managing your portion sizes. You can eat in a way that feels much better for your body,” she says. “Eating regularly is often an overlooked but easy-to-incorporate tool that can help you massively when it comes to your weight and your eating habits.” 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.

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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

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

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.”

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Avocado

Whole and cut avocados on grey marble table, flat layShutterstock

“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

Fresh,Blueberry,Background,,Texture,Blueberry,Berries,Close,Up,,Macro,Shot.Shutterstock

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.

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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

Japanese green teaShutterstock

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.

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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.

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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

Orange,,Red,And,Yellow,Cherry,Tomatoes.,Mix,Colorful,Tomatoes,InShutterstock

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

Close-up,Turmeric,(curcumin),Powder,In,Wooden,Spoon,With,Fresh,RhizomeShutterstock

“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.

Bethenny Frankel bethennyfrankel
Copyright bethennyfrankel/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.

Everyone loves Bethenny Frankel for her candid and realistic approach to everything from diet and exercise to shopping. The former Real Housewives of Beverly Hills star is transparent about most things, including how she stays in such great shape at 54. In case you are curious what a page out of her health and wellness book looks like, Body Network rounded up TK of her best tips for staying in shape. Hint: It involves doughnuts and pizza.

She Skips Meals to Indulge

In an Instagram video, Bethenny divulged details about how she stays “so thin” with her followers. “How do I stay so thin? So, I pick my spots,” she said. “If I know I’m going to some crazy doughnut place or hotdog place, I may not have the meal that comes before that. But I won’t not eat at all, otherwise, you’re gonna go there and overeat on that. It’ll just be a light day.”

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She Practices Portion Control

Bethenny also believes in practicing portion control. “I’m also not eating all the doughnuts, or all the hotdogs or all the pizza,” she explained. “You’re really tasting everything, eating nothing,” she added, noting that she never binges. “I never eat to the point where I’m full,” she said. “Not never, but sometimes. I do not like the feeling of being full. It’s uncomfortable. So if you never eat until you get full, you’ll be fine.”

She Eats Slow

She is also conscious of her eating. “I’m also a slow eater and I chew slowly,” she continued. “I chew my food thoroughly.”

She Doesn’t Exercise

In another TikTok video, she revealed that exercise is not part of her daily routine. “I don't workout and I don't do weights," she said. “I do what I can, when I can. "I'll snowboard if I can, I'll surf if I can. I'll walk on the beach,” she said.

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Her Number One Priority? Sleep

Resting is Bethenny’s number one priority. “I choose sleep first. Sleep is the number one priority and being happy is the number one priority,” she added.

She Tries to Walk 10,000 Steps Per Day

In a recent interview with Women’s Health, she revealed that she aims for 10,000 steps per day and prefers walking outside in nature. She told the publication that it also helps her sleep.

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She Hydrates

Bethenny makes sure to hydrate. “I put hydration packets in my water,” she told Women’s Health. “There are several different types of water flavor stories that I have going on—some are relaxing, some are hydrating, some are digestive.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.