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Patrick Mahomes' "Natural Dad Bod" Must be Seen to Be Believed

Embrace your body.

FACT CHECKED BY Christopher Roback
Patrick Mahomes - arrives at the 2019 SHAQ FUN HOUSE on February 1st, 2019 in Atlanta Georgia USA
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FACT CHECKED BY Christopher Roback

Is Patrick Mahomes an inspiration to ‘dad bods’ everywhere? The Kansas City Chiefs quarterback caused a sensation after a shirtless locker room photo went viral, inspiring the NFL star to poke fun at himself. “Yoooo why they have to do me like that!?!?!? 🤣🤣🤣 #DadBodSZN,” he wrote on X (formerly Twitter). “Like I got kids!” But is having a dad bod really that bad? We talked to celebrity personal trainer Kollins Ezekh about what (besides kids) causes "dad bods," and if it’s possible to be healthy and still rock the bod. Read on to find out more!


Breaking Down the Dad Bod

So what exactly is a dad bod? “A ‘dad bod’ refers to a body shape particular to men that is relatively fit but neither lean nor heavily muscled,” Ezekh says. “It suggests a body that might have been in better shape in the past but has gained some fat, particularly around the midsection. This physique doesn’t display the toned and sculpted look that comes from rigorous bodybuilding or intense fitness routines. Instead, it’s a more relaxed, approachable appearance that implies a balance between working out and enjoying a few indulgent meals or drinks.”

Related: Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Tummy

Where Did This Dad Bod Come From?

fat business man holding beer mug and hamburgerShutterstock

So what exactly causes a ‘dad bod’? How did this look even come to be associated with men of a certain age and appearance? Ezekh breaks it down:

“The development of a ‘dad bod’ can result from various factors, including but not limited to:

  • Reduced metabolism: As men age, their metabolism naturally slows down, making it easier to gain weight, especially if their dietary and exercise habits remain unchanged.
  • Changes in lifestyle: Becoming a father or taking on more responsibilities can lead to less time for exercise and more quick, less-nutritious meal options.
  • Decreased muscle mass: Muscle mass naturally decreases with age unless actively maintained through resistance training and adequate protein intake.
  • Hormonal changes: Testosterone levels gradually decline with age, affecting muscle mass and fat distribution.”

Is a Dad Bod Unhealthy?

Young african-american man is exercising on the bridge in the city. He is doing push-ups.Shutterstock

Rocking a ‘dad bod’ is not necessarily an indicator of poor health, Ezekh explains. “It’s possible to have a body that doesn’t meet the stereotypical standards of fitness yet still maintain good cardiovascular health, strength, and endurance. Health should be measured by more than just appearance; it’s important to consider factors like blood pressure, cholesterol levels, blood sugar levels, and overall physical and mental well-being. Athletes like Mahomes may have a physique that falls into the ‘dad bod’ category but still possess exceptional agility, stamina, and physical capacity due to their rigorous training and nutrition plans.”

How To Ditch the Dad Bod

Training muscles and doing physical weight loss exercise to get fit. Funny chubby man having fitness workout at home. Happy fat guy in retro sportswear squatting standing on sports mat in living-roomShutterstock

If you have a ‘dad bod’ and want to get rid of it, Ezekh has some great advice:

“Improving or altering a ‘dad bod’ depends on one’s goals; whether they aim for weight loss, increased muscle mass, or both. Here are some strategies:

  • Regular exercise: Incorporate a mix of cardiovascular exercises (like running, cycling, swimming) and strength training (weights, resistance bands, bodyweight exercises) to burn fat and build muscle.
  • Nutrition: Focus on a balanced diet rich in vegetables, fruits, lean proteins, whole grains, and healthy fats. Reducing processed foods, sugary beverages, and excessive alcohol can also help.
  • Consistency and patience: Body transformation takes time and requires consistent effort. Setting realistic goals and gradually working towards them can lead to sustainable changes.
  • Sleep and stress management: Adequate sleep and effective stress management are crucial for overall health and can impact weight and body composition.”

Related: What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

Save the Dad Bod!

A man sitting on the bench and looking at the seaShutterstock

The bottom line? Living a healthy lifestyle with good nutrition, sleep, and regular exercise is more important than appearance. “For someone like Mahomes, maintaining his ‘dad bod’ while ensuring peak performance likely involves a carefully balanced regimen that supports both his health and athletic requirements,” Ezekh says.

💪🔥Body Booster: Don’t judge health by looks alone. Consider vital signs like blood pressure and cholesterol. Remember, even a ‘dad bod’ can be fit and agile with the right training and diet. So, focus on your overall well-being, not just your appearance.

More For You

Patrick Mahomes - arrives at the 2019 SHAQ FUN HOUSE on February 1st, 2019 in Atlanta Georgia USA
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Is Patrick Mahomes an inspiration to ‘dad bods’ everywhere? The Kansas City Chiefs quarterback caused a sensation after a shirtless locker room photo went viral, inspiring the NFL star to poke fun at himself. “Yoooo why they have to do me like that!?!?!? 🤣🤣🤣 #DadBodSZN,” he wrote on X (formerly Twitter). “Like I got kids!” But is having a dad bod really that bad? We talked to celebrity personal trainer Kollins Ezekh about what (besides kids) causes "dad bods," and if it’s possible to be healthy and still rock the bod. Read on to find out more!


Breaking Down the Dad Bod

So what exactly is a dad bod? “A ‘dad bod’ refers to a body shape particular to men that is relatively fit but neither lean nor heavily muscled,” Ezekh says. “It suggests a body that might have been in better shape in the past but has gained some fat, particularly around the midsection. This physique doesn’t display the toned and sculpted look that comes from rigorous bodybuilding or intense fitness routines. Instead, it’s a more relaxed, approachable appearance that implies a balance between working out and enjoying a few indulgent meals or drinks.”

Related: Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Tummy

Where Did This Dad Bod Come From?

fat business man holding beer mug and hamburgerShutterstock

So what exactly causes a ‘dad bod’? How did this look even come to be associated with men of a certain age and appearance? Ezekh breaks it down:

“The development of a ‘dad bod’ can result from various factors, including but not limited to:

  • Reduced metabolism: As men age, their metabolism naturally slows down, making it easier to gain weight, especially if their dietary and exercise habits remain unchanged.
  • Changes in lifestyle: Becoming a father or taking on more responsibilities can lead to less time for exercise and more quick, less-nutritious meal options.
  • Decreased muscle mass: Muscle mass naturally decreases with age unless actively maintained through resistance training and adequate protein intake.
  • Hormonal changes: Testosterone levels gradually decline with age, affecting muscle mass and fat distribution.”

Is a Dad Bod Unhealthy?

Young african-american man is exercising on the bridge in the city. He is doing push-ups.Shutterstock

Rocking a ‘dad bod’ is not necessarily an indicator of poor health, Ezekh explains. “It’s possible to have a body that doesn’t meet the stereotypical standards of fitness yet still maintain good cardiovascular health, strength, and endurance. Health should be measured by more than just appearance; it’s important to consider factors like blood pressure, cholesterol levels, blood sugar levels, and overall physical and mental well-being. Athletes like Mahomes may have a physique that falls into the ‘dad bod’ category but still possess exceptional agility, stamina, and physical capacity due to their rigorous training and nutrition plans.”

How To Ditch the Dad Bod

Training muscles and doing physical weight loss exercise to get fit. Funny chubby man having fitness workout at home. Happy fat guy in retro sportswear squatting standing on sports mat in living-roomShutterstock

If you have a ‘dad bod’ and want to get rid of it, Ezekh has some great advice:

“Improving or altering a ‘dad bod’ depends on one’s goals; whether they aim for weight loss, increased muscle mass, or both. Here are some strategies:

  • Regular exercise: Incorporate a mix of cardiovascular exercises (like running, cycling, swimming) and strength training (weights, resistance bands, bodyweight exercises) to burn fat and build muscle.
  • Nutrition: Focus on a balanced diet rich in vegetables, fruits, lean proteins, whole grains, and healthy fats. Reducing processed foods, sugary beverages, and excessive alcohol can also help.
  • Consistency and patience: Body transformation takes time and requires consistent effort. Setting realistic goals and gradually working towards them can lead to sustainable changes.
  • Sleep and stress management: Adequate sleep and effective stress management are crucial for overall health and can impact weight and body composition.”

Related: What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

Save the Dad Bod!

A man sitting on the bench and looking at the seaShutterstock

The bottom line? Living a healthy lifestyle with good nutrition, sleep, and regular exercise is more important than appearance. “For someone like Mahomes, maintaining his ‘dad bod’ while ensuring peak performance likely involves a carefully balanced regimen that supports both his health and athletic requirements,” Ezekh says.

💪🔥Body Booster: Don’t judge health by looks alone. Consider vital signs like blood pressure and cholesterol. Remember, even a ‘dad bod’ can be fit and agile with the right training and diet. So, focus on your overall well-being, not just your appearance.

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.

Are you trying to lean out and add some muscle to your physique? One of the biggest fitness misconceptions is that lifting weights will make you get “big” instead of lean – and fitness trainer and influencer Kelsey Wells is here to bust the myths surrounding “lean muscle” and weightlifting. In a new social media post the expert discusses the muscle growing concept with her over-3 million followers and reveals the secret to getting in shape.


There Is “No Such Thing” As Lean Muscle

Kelsey_Wells3kelseywells/Instagram

According to Wells, there is a major misconception about muscles. “First of all— There is no such thing as “lean muscle.” All muscle is lean,” she writes in the post.

People Use to the Term to Describe Having Visible Muscle with a Lower Body Fat Percentage

Kelsey_Wells2kelseywells/Instagram

“Usually when ‘growing lean muscle’ is marketed to you, it’s to sell you the aesthetic of not being ‘too bulky or manly’ (🙄🙄🙄 I’ve been called this or heard this more than I can count) and/or having visible muscle, with a lower body fat percentage,” she continues.

Getting “Big” Takes A LOT of Work

Kelsey_Wells4kelseywells/Instagram

“Listen. Growing A LOT of muscle mass takes A LOT of INTENTIONAL work-focused training and nutrition and eating in a caloric surplus— for an extended period of time! YEARS if doing so naturally and healthily,” she says.

RELATED: 7 Spices That Boost Metabolism and Cut Fat

You Won’t “Accidentally” Grow “Crazy Big Muscles”

Brutal fitness blond with a muscular, straining biceps and abdominal muscles in the gym, part of the fitness body. Sports and fitness - concept of healthy lifestyle. Fitness woman in the gym.Shutterstock

“And to all those who have that goal and focus and achieve it!? 😍💪⚡️ beautiful feminine superwomen. If that’s not the vibe for you personally? You don’t need to stress aka you will not ‘accidentally’ grow crazy big muscles,” she continues.

The More Muscle You Build, the More Calories You Will Burn

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

“My main point?? LIFTING WEIGHTS helps you build muscle, and the more muscle mass your body has, the higher your TDEE (total daily energy expenditure). Therefore the more calories your body is burning even at rest! This (accompanied with eating adequate protein) is how you (over time!!!) shift your body composition to that ‘lean muscle’ people talk about,” Wells says.

Whatever You Do, Make Sure It Is “Healthy and Sustainable”

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

“I am ALL about helping women understand that fitness is SO MUCH MORE than aesthetic goals— and that changing something about your physique should only be a goal if it is gone about in HEALTHY and SUSTAINABLE ways, and with a HEALTHY MINDSET! Never from a place of lack or not-enough-ness,” she says.

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Don’t Believe Everything You Hear

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

“But I am ALSO all about helping LIFT STIGMAS surrounding women and weight training! And empowering them to GET IN THE GYM! And pick up some weights. There are SOOO many benefits, inside and out,” she concludes.

💪🔥Body Booster: Don’t be afraid of lifting heavy weights. You aren’t going to “accidentally” bulk up.

Artur_Sousa4
Artur Sousa
FACT CHECKED BY Alek Korab
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.

It happens to the best of us. One day, you wake up and look in the mirror, and can barely recognize the body in the reflection. However, just because you are out of shape doesn’t mean you have to stay that way. Artur Sousa is living, breathing proof that making a few simple lifestyle changes and hitting the gym can help you achieve all of your body goals. In a new interview with Body Network, the 35-year-old who lost 17 pounds in two years, tells his body transformation story, revealing everything he did to go from flabby to fit.


Artur Was in “A Very Dark Place” and Gained “A Lot of Weight”

A man sitting on the bench and looking at the seaShutterstock

Artur explains that he “was in a very dark place” after selling his company against his will. “I gained a lot of weight and was depressed,” he says. At 5’7”, he topped the scales at 190 pounds.

He Realized He Had Let Himself Go

Artur_Sousa5Artur Sousa

“After visiting my country, Brazil, I saw a video of myself dancing with my sister and realized how much I had let go. Upon coming back home I decided to take care of myself in all forms – therapy, medications and going back to the gym,” he continues.

He Went From 190 to 173, Gaining Lean Muscle Mass

Legs of men standing on scales weight. Concept of health and weight loss.Shutterstock

After two years of putting the work in, he is down to 173 pounds. “But most importantly I have a lot more lean mass than fat and that has helped in my self esteem and the perception of myself,” he says.

His Goal Was to Transform His Body Through Weight Lifting

Artur_Sousa2Artur Sousa

He explains that his goal wasn’t to lose weight. And, the transformation “happened over 2 years of consistently working out for muscle gain,” he says. “I didn't work out to lose weight, but rather to transform my body through weight lifting.”

These Are His Go-To Exercises

Leg burning exercise, using new EMS technology. A young attractive man in EMS clothes in the gym doing squats with his arms outstretched. Electrical muscle stimulation, strong movementShutterstock

Artur reveals that he has a few go-to exercises, including shoulder presses, deadlifts, squats, push-ups, and bench presses. “In the case of squats and deadlifts, there are very large group of muscles involved in those exercises. It also helps take away back pain by increasing blood flow to the area and increasing muscle support,” he says. “As for shoulder presses, push-ups and benching I enjoy the progression on those exercises over time and a clear sight of the muscles growing there.”

He Toned His Whole Body

Artur_Sousa3Artur Sousa

In the process he has toned his abdomen, shoulder, arms, and legs. “I am most proud of my arms and shoulders, as well as my belly that is looking better than ever. Last time it was this flat was nearly 20 years ago,” he maintains.

Diet is a Challenge

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Diet “is one of my hardest challenges,” he confesses. “I mostly forget to eat during the day. I try to ensure I am taking a couple protein shakes, at least. At dinner time I tend to get in a bit of carbs and protein.”

He Fills His Plate with Veggie

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

Artur hasn’t limited any foods from his diet, and instead focuses on eating lots of veggies. “I try to be much more mindful of sugars, but I haven't cut out anything,” he says. “My journey has been more about feeling good about myself and working around my mental health. The body results have been consequential to that journey as working out has become critical to my emotional and mental resilience.”

He Takes Supplements and Drinks Protein Shakes

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

He also supplements. “Creatine is the only thing I use, aside from protein shakes to ensure my protein intake,” he says.

Accountability

Weightlifter clapping hands and preparing for workout at a gym. Focus on dustShutterstock

As for any tricks or habits to stay motivated, accountability is key, he says. “My friends at the gym help me be accountable, to ensure that I go there consistently.”

Routine

athlete in the gym with dumbbells. High quality photoShutterstock

Routine is also a crucial part of the equation. “For 2 years I have been going to the gym at the same time and the same days every week,” he says. “That helps ingrain the habit as part of your day.”

He Challenges Himself

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

He also makes sure to challenge himself. “Those days that you don't want to go to the gym, they come and they are annoying and often. Force yourself to go, despite what your brain might be trying to tell you,” he says.

Cardio Is Not the Key to Getting in Shape

Barbel weights in gymShutterstock

One myth he has debunked is that cardio is the main way of losing weight. “Weightlifting is a lot more impactful overtime than cardio.

Strength Is His Biggest Accomplishment

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

Strength is Artur’s number one accomplishment. “I can play with my kids all day long, I can carry them, I can do projects around the house with a lot less effort because my body has been getting stronger over time. The #1 tip is consistency. I don't love going to the gym, but I know I have to go no matter what and have been 4 times a week – for almost 2 years,” he says.

It’s All a Process

23rd day of the month. Hand writing text TRAINING and drawing a line on calendar date. Health. Sport. Healthy lifestyle. Day of the year concept.Shutterstock

Artur understands that his journey isn’t linear. “My progress is not a straight line; it goes up and down, and I try to remind myself that it is part of the process,” he says.

His Trainer Is His Fitspiration

Artur’s fitspiration is his trainer, Duke Reddoch. “Our sessions become a lot more holistic than just the exercise and we built a friendship that brings support and encouragement to each other. He has become one of my inspirations. “As cheesy as it may sound, my therapist reacted one day to me saying ‘I'd die for my kids,’ by saying: ‘Cool, but would you live for them?’ and that has changed my perception of caring for myself, completely.”

Be Patient

Artur_Sousa1Artur Sousa

“Progress is not linear,” Artur says. “If you are starting so you can look hot in a couple of weeks, you won't be sticking to it. See your fitness journey as a comprehensive change, it is about your body - sure - but even more so about your mind, your resiliency and your consistency. The changes in your body will come in due time.”

Here Is Who He Follows on Social Media

Artur follows a bunch of people on social media. “Most of the inspirational profiles I follow are around your mental health, fitness-wise I like a few of my peers from the gym,” he says. One of them is his trainer Duke Reddoch. He also follows Zachary Kang and fitness trainer Colleen.

One of His Favorite Quotes

SAN ANTONIO, TEXAS - MARCH 10, 1979: Muhammad Ali signs autographs for fans at the San Antonio International Airport.Shutterstock

His favorite motivational quote when it comes to fitness? “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion,” from Muhammad Ali.

Another Quote He Loves

LOS ANGELES - OCT 13: Joe Manganiello arrives at the Puma Social Club LA Launch Event at Puma Social Club LA Launch Event on October 13, 2010 in W. Los Angeles, CAShutterstock

“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work,” is another one of his go-to quotes, courtesy of Joe Mangianello. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nik_Kumar1
Nik Kumar
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.

Embarking on a weight loss journey can be frustrating and often feel overwhelming. Luckily, there are so many weight loss warriors who can help motivate and inspire, including Nik Kumar, a Yale-educated online fitness coach and Chief Exercise Officer of Desi Grit. 43-year-old who lives in New York City used data, tech, and AI to get himself and his client's six-pack results, and also dropped 32 pounds in 8 months.


He Gained Weight After Tearing His ACL

Man having a pain in his kneeShutterstock

Kumar started at 202 lbs and is now at 170 lbs - 32 lbs lost over 8 months. At 5' 11'', this is a significant transformation. Kumar explains that his struggles started when he tore his ACL skiing, then had surgery, which didn't go so well. "With two screws in my left knee, and a crappy ACL repair, I was in a lot of pain and didn't hit the gym for a year," he says.

He Decided to Make a Change

Nik_Kumar2Nik Kumar

“After gaining a good amount of weight, I didn’t like what I saw in the mirror,” Kumar continues. “So, I decided to make a change.”

He Started Small, Then Amped It Up

People running in machine treadmill at fitness gymShutterstock

His fitness journey started small. “I started hitting the gym, doing low weights and going slow on the treadmill for 20 mins,” he explains. “After regaining a bit of strength and a bit of confidence, I started amping everything up and started tracking my nutrition. Then I started seeing big changes in my body!”

These Are His Favorite Exercises

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

With his workouts he toned his whole body, “but I’m most proud of my abs and my back,” he says. His top 5 exercises?

  • Clappy Push-Ups
  • Incline Chest Press
  • Overhead Shoulder Press
  • Clappy Pull-Ups
  • Deadlifts

“The clappy push-ups and clappy pull-ups are great workouts and just look cool,” he says. “The other exercises are multi-joint compound movements that are great for building muscle.”

Here Is What He Eats

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

He follows a Keto-slash-Paleo diet, “which means low carb, high protein, and medium/high-fat small meals, five times per day,” he says. He has also eliminated mostly processed foods and stuff that is high in sugar and carbs – including cake, ice cream, chocolate, bagels, pasta, white bread. As for supplements, he takes multivitamins and drinks protein powder.

You Can Achieve Six-Pack Abs Too

Nik_Kumar3Nik Kumar

Kumar has also personally busted one of the myths he formerly believed in. “I thought getting a six-pack was about having really good genetics. Now I know that is totally not true,” he says. However, it takes work, like tracking his nutrition, exercise, and habit goals via his app because “whatever gets measured, can be improved,” he says.

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

His Advice: Just Do It

Silhouette of happy success positive teamwork hold hands up as business successful, business victory & celebrate achievement. Accomplish people merger & acquisitions concept.Shutterstock

💪🔥Body Booster: His advice for someone just starting their fitness journey? “Just start… And go for consistency rather than perfection,” he says. He also recommends planning both your workouts and your meals, and “if your trainer doesn’t have a six-pack, then fire ‘em!” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

John_Johnson3
Copyright John Johnson
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.

Losing weight can feel like a daunting task. One way to make it easier is learning about how other people did it. John Johnson is a weight loss warrior who dropped over 190 pounds by making some simple lifestyle changes. In a new interview with Body Network, the August, Georgia man explains exactly how he did it.


He Always “Hoped to Be an Average Size”

John_Johnson2Copyright John Johnson

“I’ve always hoped to be an average or normal size. Admittedly, in my mind’s eye, I’ve never really been sure what that looked like – but I wanted to go on a journey where I could try and make my physical self reflect who I saw in my head,” John tells us about what motivated him to get started on his health journey.

He Has Lost Almost 200 Pounds

John_Johnson1Copyright John Johnson

John, 6’3’’ and 42 years old, “was just a little over 450 pounds” when he first started my weight journey. “But at this point, I’m sitting right at 259 pounds,” he says. “I lost nearly 200 pounds over the course of the last couple of years.”

He Focused on Training His Back and Torso

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

As part of his exercise routine, he focused on toning his back and torso the most, “the midsection of my body, essentially – as that’s where I’ve historically carried the majority of my body weight,” he explains. “That’s not to say that I didn’t focus on toning other areas as well, but they are where I lent the lion’s share of my effort.”

He’s Also Proud of His Legs

Portrait Of Athletic Black Man Making Bulgarian Split Squat Exercise At Gym, Motivated Young African American Male Training On Leg Muscles At Modern Sport Club, Enjoying Bodybuilding, Side ViewShutterstock

“I’m proud of what I’ve done to get control of my midsection, but I’ve always been proud of my legs, too. They’re naturally strong, and I’ve often been told I have nice legs, so fine-tuning a part of my body that I already took pride in has really been a confidence booster for me!” he says.

Exercise 1: Lat Pulldowns

John_Johnson5Copyright John Johnson

His top five exercises start with lat pulldowns. “This exercise was key to strengthening my back and building definition in my neck and shoulder while pulling the fat from that area of my body. It’s an exercise that’s really forced a change in my physical appearance,” he says.

Exercise 2: Bench Press Machine

Motivated middle aged man having workout on chest press machine in gym, pushing weight while sitting on bench, building up arms and torso musclesShutterstock

Next, he did a lot of work on the bench press machine. “As I’ve mentioned, building muscle mass in my torso has been a focal point for me, and the bench press machine has been a core component in making that happen. I recently reached a new personal best with the machine, pressing 165 pounds,” she says.

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

Exercise 3: Chest Fly Machine

An anonymous married asian woman does a set of chest flys on a pec deck machine at the gym. Targeting the pectoralis musclesShutterstock

He also does exercises on the chest fly machine. “I’ve really enjoyed using the chest fly machine for both my torso and back muscles. Similar to the previous exercise I shared, it’s helped to tone my midsection and pull the fat from areas of my body where I typically store the majority of it,” he says.

Exercise 4: Russian Twists

,Sporty,Russian,Twists, abs exercises sit up, kettlebell, kettleball, gym, Personal, trainerShutterstock

He also does Russian twists. “These have become a staple in my core routine, working fat out of my sides and strengthening my abdominal area. I’ll often hold a weight out in front of myself while doing these to make things a little more difficult,” he says.

Planks

Man, plank and core exercise in gym, strong muscle gain and bodybuilder challenge or endurance. Male person, workout and fitness or health development, training and athlete for lifting body weightShutterstock

Planks are another go-to exercise. “For the same reason as Russian twists, planks are a primary component of my workout routine. They can be absolute hell to do, but they’re one of the most effective methods for developing your core strength,” he says.

Simple Daily Diet

Man eatsShutterstock

“My daily diet is actually very simple. I start the day out with a bottle of water and a Prime Hydration beverage, along with a Nutri-Grain or protein bar. From there, I keep to a trusted routine, enjoying ready-made meals from Clean Eatz Kitchen for both lunch and dinner. I would absolutely recommend a health food/meal prep brand like Clean Eatz Kitchen to anyone looking to get their weight under control. They make mealtime so simple, and I don’t have to worry myself thinking about nutrient intake, portion size, or the sort,” he says about his diet.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

No Soda

Aluminum,Cans,Of,Soda,Shutterstock

“At this point, the only thing that’s been removed from my diet 100% is soda,” he says. “There are a variety of other things I’ve cut back on by probably about 80%, though. I’ve really adopted the mindset of life with moderation, that removing something from my diet entirely may cause me to become more prone to intense cravings and a possible relapse, which I say from experience. It’s important for your self-control and mental well-being that you allow yourself the occasional treat, a reward every so often, or the journey just becomes much more difficult.”

For the First Time in His Life, He Can Run

Rear view to runner in blue t-shirt and black leggings running on bridge. Outdoor exercising on smooth concrete ground on lake bridge. Sun is outlining man bodyShutterstock

His biggest achievement? “For the first time in my life, I’m able to run. I can do an entire lap around my house, and nothing has ever made me feel so powerful. At 450 pounds, it was a difficult to walk. I had to hold onto things to make sure I was taking proper steps. It’s an accomplishment that proves you never realize how intense the struggle is until you’ve left the struggle behind,” he says.

There Have Been Setbacks

John_Johnson6Copyright John Johnson

He has experienced some setbacks. “Old habits die hard, especially when you’re trying to cut them out completely. My weight loss journey hasn’t followed a linear path. I’ve worked my butt off to shed pounds, only to regain the weight in the near future by succumbing to those same bad habits I’d developed in the past,” he says. “Setbacks are almost unavoidable when you’re starting out. You have to find the people and professionals who can help you understand where you sit on the fitness continuum. You don’t just get to do like everyone else – because your health issues will almost always preclude you.”

He Takes Supplements

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He also takes supplements. “I use Clean Eatz Vanilla Protein Power to make protein shakes for myself, as well as their Superfoodz whole-body support blend every morning. I also use Sports Research Creatine Monohydrate and 5 Star Nutrition’s Anabolic Warfare to boost my performance and help supplement my muscle growth,” he tells us. “At the gym, I use CarniCuts pre-workout to help me sweat more during my exercises.”

How He Measured His Success

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John measured his success in small increments. “In the beginning, I measured by 10-pound increments: every 10 pounds lost was an accomplishment. But I learned that if you focus on weight and your physical appearance, then you tend to burn out and give up because the changes you’re looking for are so slow and indiscernible. Instead, I began looking for those subtle changes – how my clothes fit, new exercises I was capable of doing, etc. I trust the process and trust my trainers to get me across the finish line I’ve set in my mind,” he says.

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

A Nutrition Myth, Debunked

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One fitness or nutrition myth he once believed but now debunks? You have to avoid food you love. “You can still eat everything that you enjoy in this life, so long as you understand what has to be done in order to offset. Your body is an engine, and you’re fueling it through the fluids and foods you consume. If you’re putting bad things in and not trying to burn them off, then you’re going to see poor results. But you can occasionally indulge, so long as you’re willing to put in the work,” he says.

He Reminds Himself of the Small Victories

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“I’ve had a lot of hardship and pitfalls, and there were times in my life when I decided I’d just be fat and happy. But you have to be able to remind yourself of the small victories you’ve already achieved. If you fall off the wagon, you’ve got to dust yourself off and get up. Without failure, there can never be success. Having some kind of internal monologue that reminds you of all that is important for getting past the points where you feel badly about your physical appearance,” suggests John.

Believe in Yourself

John_Johnson4Copyright John Johnson

At the end of the day, believe in yourself, says John. “You have to believe, despite the struggles and the failure and the pain, that when you put your trust in the process, you can achieve anything. Believe and trust in the process, and in yourself, that you’re capable of reaching the goals you’ve set for yourself,” he explains.

Routine Is Key

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“The easiest way to stay motivated is to create a routine, a lifestyle that accounts for healthier practices that begin to become second nature to follow in your daily life. This helps you to avoid days where you don’t feel like doing anything, and even the most minuscule task can seem like a feat of discipline,” he says.

RELATED: We Are 55, and These 15 Fat-Blasting Habits Keep Us in the Best Shape of Our Lives

His Favorite Motivational Quote

Thomas Edison vintage historic image as young inventor in New Jersey at his Menlo New Jersey laboratory. Created 11.01Shutterstock

John ends his interview with a motivational quote from Thomas Edison. “Our greatest weakness lies in getting up. The most certain way to succeed is to try just one more time.” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

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

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

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

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

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

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

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

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

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

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

1. Lean Proteins

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

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

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

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

7. Green Tea

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

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

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

8. Nuts and Seeds

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

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

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

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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.

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

The Lost Resting Position

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

Why We Struggle With Squatting

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

Benefits Beyond Flexibility

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

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

Making the Squat Accessible

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

Laura's Personal Journey

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

The "Use It or Lose It" Principle

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

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

Beyond Static Holding

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

Making It Part of Daily Life

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

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

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

A Test of Mental Resilience

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

Start Where You Are

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

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

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

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

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

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

Almond Milk

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

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

Avocado

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

Blueberries

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

Carrots

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

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.