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Pauline Perina in 2-Piece Exercise Clothes Shares “Full Body Circuit” Workout

The fitness pro and influencer shares a new workout.

Paulina_Perina_the_french_fit8

Paulina Perina is showing off her amazing body during a full-body workout. In a new social media post, the trainer and fitness influencer flaunts her lean and strong figure in a two-piece exercise set, offering up a new workout routine to her followers. “Full Body Strength and Conditioning 🔥Ready to sweat?” she captioned the post. Here is her workout – and some of the other diet and fitness habits that keep her in shape.


The Workout Detail

Paulina starts her post by offering details about the format of her workout:

  • 3 Circuits
  • Perform each circuit 2-3 times (depending on your fitness level), following the number of reps or times for each exercise.
  • Take minimal rest between exercises and 1-2 minutes of rest between circuits.

Circuit 1

As for the exercises, she starts with the first circuit.

  • Kettlebell Swings: 10-15 reps
  • Renegade Rows: 10 reps
  • High Knees: 30 seconds.

Circuit 2

She then moves on to the second circuit, recommending three sets.

  • Thrusters: 10 reps
  • Bent Over Rows: 10 reps
  • Mountain Climbers: 30 seconds.

Circuit 3

She also recommends doing three sets of the third circuit.

  • Alternating Front Lunges with Torso Twist: 10 reps each side
  • Push Press: 10-12 reps
  • Alternating Toe Touches: 30 seconds.

Healthy Food Ideas

A healthy diet is key, per Pauline. “Sharing some food I’ve been eating lately—healthy and easy to recreate!” she writes in a post. Here are her meal ideas:

  • Rice, shrimp, and tomato mixed with onion & herbs
  • Scrambled eggs with avocado, cherry tomatoes, and a bagel + Greek yogurt with raspberry and chocolate chips & @womensbest BCAA Amino
  • Salad with lettuce, arugula, cucumber, avocado, tomato, corn, egg, ham, and crispy toppings
  • Morning supplements: BCAA amino, collagen, and greens from @womensbest 🌱
  • Salmon with quinoa, tomato, cucumber, and cucumber tzatziki dressing
  • Pre-workout snack: Toast with peanut butter, nectarine, and Women’s Best Amino and Energy 🍞🍑
  • Beef, potatoes, broccoli, and sriracha sauce.

RELATED:This Grandmother Lost 200 Pounds in 23 Months by Walking Just 2 Blocks a Day

No Excuses

Pauline has a no-excuses approach to exercise. “You can have results or excuses, but not both!” she writes. “I get it—achieving your goals isn’t easy. We’re all on different paths, whether you’re trying to lose weight or build muscle. Sometimes it feels frustrating, and I’ve had those moments when I felt overwhelmed and wanted to give up. But it’s actually during those tough times that real transformation happens. Remember, it’s all about progress, not perfection, and you don’t have to do this alone!”

She Used to Do Daily Cardio

In a “how it was vs. how it’s going,” post-Pauline reveals that she used to stick to daily cardio. “On the first three slides, you see me back in 2022, when I was convinced that sweating it out with daily cardio was the only way to get fit 🏃🏻‍♀️💦 While I was lean, I didn’t have the muscle definition I wanted. I realized that doing a ton of cardio wasn’t it,” she writes.

RELATED:This 35-Year-Old Finally Built Muscle After Stopping These 7 Training Mistakes

Now She Does Strength Training

“I changed my approach to working out and started incorporating strength training, which is 🔑. Now, I follow a structured plan that has 2 upper body + 2 lower body days, cardio at the end of each session, and a dedicated day for HIIT/full-body workouts,” she continued.

She Does At Least 3 Workouts a Week

“When my schedule gets busy, I stick to at least three workouts a week. I used to stress about missing workouts, but not anymore 💤 Missing a day doesn’t impact the progress, and rest is super important -> muscles grow during rest, not while we’re working out!” she says. “For my ladies worried about getting bulky from strength training—don’t be. Strength training boosts your metabolism and burns more calories🔥 which aids in fat loss and muscle definition. It won’t make you bulky unless you have a specific plan and nutrition for that.”

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Protein Is Key

She also stresses the importance of amping up your protein intake. “Regarding nutrition, I’m still in a calorie deficit but prioritize high protein (crucial for muscle repair and growth) and whole foods🥦🍅 which has led to great results,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

More For You

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.

Paulina Perina is showing off her amazing body during a full-body workout. In a new social media post, the trainer and fitness influencer flaunts her lean and strong figure in a two-piece exercise set, offering up a new workout routine to her followers. “Full Body Strength and Conditioning 🔥Ready to sweat?” she captioned the post. Here is her workout – and some of the other diet and fitness habits that keep her in shape.


The Workout Detail

Paulina starts her post by offering details about the format of her workout:

  • 3 Circuits
  • Perform each circuit 2-3 times (depending on your fitness level), following the number of reps or times for each exercise.
  • Take minimal rest between exercises and 1-2 minutes of rest between circuits.

Circuit 1

As for the exercises, she starts with the first circuit.

  • Kettlebell Swings: 10-15 reps
  • Renegade Rows: 10 reps
  • High Knees: 30 seconds.

Circuit 2

She then moves on to the second circuit, recommending three sets.

  • Thrusters: 10 reps
  • Bent Over Rows: 10 reps
  • Mountain Climbers: 30 seconds.

Circuit 3

She also recommends doing three sets of the third circuit.

  • Alternating Front Lunges with Torso Twist: 10 reps each side
  • Push Press: 10-12 reps
  • Alternating Toe Touches: 30 seconds.

Healthy Food Ideas

A healthy diet is key, per Pauline. “Sharing some food I’ve been eating lately—healthy and easy to recreate!” she writes in a post. Here are her meal ideas:

  • Rice, shrimp, and tomato mixed with onion & herbs
  • Scrambled eggs with avocado, cherry tomatoes, and a bagel + Greek yogurt with raspberry and chocolate chips & @womensbest BCAA Amino
  • Salad with lettuce, arugula, cucumber, avocado, tomato, corn, egg, ham, and crispy toppings
  • Morning supplements: BCAA amino, collagen, and greens from @womensbest 🌱
  • Salmon with quinoa, tomato, cucumber, and cucumber tzatziki dressing
  • Pre-workout snack: Toast with peanut butter, nectarine, and Women’s Best Amino and Energy 🍞🍑
  • Beef, potatoes, broccoli, and sriracha sauce.

RELATED:This Grandmother Lost 200 Pounds in 23 Months by Walking Just 2 Blocks a Day

No Excuses

Pauline has a no-excuses approach to exercise. “You can have results or excuses, but not both!” she writes. “I get it—achieving your goals isn’t easy. We’re all on different paths, whether you’re trying to lose weight or build muscle. Sometimes it feels frustrating, and I’ve had those moments when I felt overwhelmed and wanted to give up. But it’s actually during those tough times that real transformation happens. Remember, it’s all about progress, not perfection, and you don’t have to do this alone!”

She Used to Do Daily Cardio

In a “how it was vs. how it’s going,” post-Pauline reveals that she used to stick to daily cardio. “On the first three slides, you see me back in 2022, when I was convinced that sweating it out with daily cardio was the only way to get fit 🏃🏻‍♀️💦 While I was lean, I didn’t have the muscle definition I wanted. I realized that doing a ton of cardio wasn’t it,” she writes.

RELATED:This 35-Year-Old Finally Built Muscle After Stopping These 7 Training Mistakes

Now She Does Strength Training

“I changed my approach to working out and started incorporating strength training, which is 🔑. Now, I follow a structured plan that has 2 upper body + 2 lower body days, cardio at the end of each session, and a dedicated day for HIIT/full-body workouts,” she continued.

She Does At Least 3 Workouts a Week

“When my schedule gets busy, I stick to at least three workouts a week. I used to stress about missing workouts, but not anymore 💤 Missing a day doesn’t impact the progress, and rest is super important -> muscles grow during rest, not while we’re working out!” she says. “For my ladies worried about getting bulky from strength training—don’t be. Strength training boosts your metabolism and burns more calories🔥 which aids in fat loss and muscle definition. It won’t make you bulky unless you have a specific plan and nutrition for that.”

RELATED:She Broke Free From a 15-Year Food Obsession Using These 8 Daily Habits

Protein Is Key

She also stresses the importance of amping up your protein intake. “Regarding nutrition, I’m still in a calorie deficit but prioritize high protein (crucial for muscle repair and growth) and whole foods🥦🍅 which has led to great results,” she says. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

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.

Do you want to know the workout behind Jessica Alba’s famous backside? Her trainer, Ramona Braganza, unveils the “best butt exercise ever” in a new Instagram post that is “used by all my celeb clients, and you have to admit they have great Glutes,” she writes. Here is the workout – and everything you need to know about her method.


Use Dumbbells or a Barbell and Make Sure to Stay in Proper Form

close up of man holding weight in gymShutterstock

“Proper form is a must with this one to avoid injury and work your way from lighter weights to heavier,” she explains. “You can use dumbbells or a barbell for most leg exercises. We will be switching out to barbells on the next leg series.”

Romanian Deadlift

Beautiful woman performs Romanian deadlift in gymShutterstock

The exercise she recommends is the Romanian Deadlift. Romanian DeadLift, or RDL, can do major damage to your back. “If done improperly with a rounded back, this exercise can cause major stress on the lower lumbar area of your back and result in a possible lumbar disc injury,” says Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant. To do it safely, she suggests tightening your entire core “so that it helps brace your back, keep a neutral spine the entire time, and lift with your legs (like you're pushing them into the floor) instead of your back.”

Don’t Forget to Warm Up

Female,Workout,,Fitness,Training,stretch,stretching,exerciseShutterstock

Braganza reminds us that you should always start with a “quick warmup cardio” and stretches. “For recovery make sure to do a stretch after, use foam roller or theragun if needed, Epsom salt bath helps too.”

3-2-1 Method

ramonabraganza1ramonabraganza/Instagram

Braganza created her trademark 321 Training Method while working with a blockbuster star. “I developed it when Jessica Alba and I were shooting many films on location, so I needed something effective, requiring minimal equipment, flexible whether you have 20 minutes, half an hour, or a full hour to train,” she recently told our sister site, Celebwell.

RELATED: The "Hot Girl Walk" Secret to Losing Body Fat Fast

Do 3 Cardio Workouts

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

The first part of the method, three, stands for three cardio workouts. “An example of cardio could be either treadmill, spinning, or dance.

Complete 2 Circuits

ramonabraganza3ramonabraganza/Instagram

Then, you move on to circuit training. She recommends doing two circuit workouts. “Usually it’s three in a row exercises that train specific body parts on different days,” Braganza said.

Now, Do 1 Part Core

ramonabraganza4ramonabraganza/Instagram

The final part of the workout is the core. She recommends doing a short workout to flatten and strengthen the midsection.

RELATED: 7 Facial Exercises to Erase Wrinkles After 50

Meditation

Meditation, hands woman in lotus pose on a floor for peace, zen or mental health wellness at home. Breathing, relax and female person in living room for energy training, exercise or holistic practiceShutterstock

Sometimes her sessions with clients involve meditation. She maintains that Alba meditates before and after their sessions. “Our workouts have become more of a mind body spirit evolution as Jess is now in her 40s which includes meditation before we train that raises our vibrations to give us a positive mindset and finishes with a gratitude meditation,” she said.

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.

Brittne Jackson, aka Brittne Babe, is showing off her guns – in workout gear. In a new social media post the “Queen of the Home Workouts” flaunts her famous figure in body-skimming exercise clothes as she executes a bunch of pushups. “Crank That (Soulja Boy) Push-up Challenge🔥(Save & Try it) Can you complete this challenge? Share with a friend to give this a try!😎💪” she captioned the Instagram Reel.


She Works Out Three Times a Week

Brittne exercises like it is her job – because it is. “I work out at least 3 times a week (when I film). I create the workout plans for my babes in my BrittCamp, in full length. I love to share with my followers how my body is being shaped with the exercises I do. That’s why the workouts that you see on my Instagram account are the workouts I do to create my physique,” she told Women’s Best.

Related: Rebecca Louise in Workout Clothes Shares “Six Pack Abs” Workout

She Was “Born Into Fitness”

Brittne was “born into fitness,” she says. “I was enrolled in dancing school at 2 years old, ran cross country in middle school, and soared off with track & field in the 200M and 4x200M relay events throughout high school/ college. Fitness was always my lifestyle so that part came natural. However, I started taking the health part seriously once I entered the industry 10 years ago. I LOVE what I do and helping along the way!”

She Doesn’t Believe in the Word Diet

Brittne_babe_Jackson7brittnebabe/Instagram

“I do not believe in the word diet. I eat what I feel like eating in moderation,” she told Women’s Best. She drinks a protein shake daily. “I eat a salad a day and drink a lot of water,” she says. “My dinner usually contains rice, protein, and greens so I eat pretty healthy by default.” She also avoids cheat days. “I live my life on my terms. I focus on making healthy choices the majority of the week and have ice cream, brownies or cheesecake if I am out for dinner.”

She Does This Full Body Dumbbell Only Workout

Brittne_babe_Jackson3brittnebabe/Instagram

Brittne recently unveiled her full body dumbbell only workout. She recommends doing 3 rounds of each, 60 seconds each round, and taking a 90 second rest in between each round.

  1. In & Out Squat Raise
  2. Alt Reverse Lunge - Front Raise
  3. Reverse Plank Knee In
  4. Alt Cross Dumbbell Row - Squat
  5. Not So Average Squat Raise

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Meal Prep

Brittne_babe_Jackson5brittnebabe/Instagram

Brittne meal preps. “My favorite prep meal is brown rice, chicken, and baby spinach,” she says. Her tips for first time food preppers? “Create a menu based on the plan what you would like to eat and how much time you can spend on healthy cooking and meal preparation. Then create your shopping list that includes all the ingredients. Stay away from a bunch of recipes at the beginning because you do not want to get overwhelmed. Keep your food prep menu super simple and make sure that the meals include protein, greens, and carb,” she says.

Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.

💪🔥Body Booster: If you are truly committed to losing weight, you should try food prepping, as you will be more likely to eat healthier food and stick to your meal plan.

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.

Alex Rice is on fire in her latest workout video. In a new social media post the certified personal trainer and fitness influencer, who boasts over 1.1 million Instagram followers, shows off her enviable figure – including her rock hard abs – in a sports bra and leggings while executing an upper body workout. “You go girl! Hit those spicy spots. Keep rocking it! 🔥” commented Alexia Clark. “Those chest press dumbbells are as big as you are!! 😍” added Olivia Ostrom. Here is everything you need to know about her routine and all of her other health and fitness habits.


She Warms Up

“Let’s warm up for leg day 🔥 your body will thank you!!” she captioned a post. “Most people know they should warm up, but don’t always know where to begin! I got youuu 🫡 you don’t have to do this exact routine, but I’m hoping it will give you some ideas for your warm up. She explained that her “warm up is usually circuit style” and that she does 2 to 3 rounds “about 10 reps each side.”

Related: I’m a Dietitian and I Lost 100 Pounds With These Delicious Foods

She Eats Overnight Oats

Alex recently shared her recipe for peanut butter and jelly overnight oats.

Ingredients:

  • 1/2 cup Old fashioned Oats
  • 1/2 Milk of choice (I start with a 1/2 cup and add more if/when needed)
  • 1 scoop @youcanbeam vanilla soft serve protein powder
  • 1 tablespoon Chia seeds
  • 1 tablespoon Honey
  • 1 tablespoon PB
  • 1 tablespoon your choice of jelly
  • Topping: chopped strawberries

Directions:

  • Add milk, chia seeds, honey and stir to combine
  • Stir in your protein powder and oats
  • Add your PB& J and swirl it in (don’t mix it in completely- the goal is to have swirls of pb&j throughout)
  • Store in fridge in an air right container overnight or at least 3 hours
  • Add your toppings when you’re ready to eat 🍓

She Isn’t Afraid of “Putting on too Much Muscle”

Alex is not afraid of “putting on too much muscle” by lifting weights. “Workout however you want to, I stand by that!!! But to answer your question, no I’m not worried about putting on too much muscle, thank you! Plus, I wish putting on muscle was that easy,” she says in a post.

She Started Her Journey with “Cardio and Abs”

Alex recommends starting small before working your way up to heavy weights. “I feel my strongest when I’m lowering my barbell to the ground or holding 45lb plates in each hand 😅but I did start at the gym doing cardio and abs. Eventually made my way to lifting and never looked back!!” she captioned a post.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

She Doesn’t Rush Through Her Workouts

Alex recommends taking your time when working out. “Take your workouts to the next level 😮‍💨 It’s easy to rush through a workout, but keep things controlled! Don’t let yourself go on autopilot when you’re lifting. Focus on that mind to muscle connection!” she wrote in a post, adding that you should not give up and instead, “push for that extra 1 or 2 reps,” and “do the exercises that are hard for you. It’s ok to fail, but how will you progress if you don’t keep trying!” she says.

Related: #1 Trick to Feel Full, Energized and Satisfied While Eating Food You Love, According to Nutritionist

Here Is Her Upper Body Workout

In her recent post, Alex shares an upper body workout. “We’re focusing on boulder shoulders, chest, and triceps! You can do this one at the gym or at home, let’s gooooo,” she writes in the caption.

FULL WORKOUT:

  • 1a. Push Ups 4 sets | 10-12 reps *last set to failure*
  • 2a. DB Seated Shoulder Press 3 sets | 6-8 reps
  • 3a. Alt. Chest Press 3 sets | 8-10 (each) reps
  • 4a. OH single arm Tricep Extensions 3 sets | 10-12 reps

FINISHER:

  • 5a. Plate Twists 3 sets | 30 sec
  • 5b. ISO Hold Shoulder Press 3 sets | 30 sec

💪🔥Body Booster: Don’t race through your workouts. Going slow and focusing on form can be just as effective – if not more – than going at a faster pace.

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.

Do you need to get a workout but don’t feel like going to the gym? Doing a quick but effective at-home workout can be a game changer for anyone trying to lose weight – especially a beginner. Personal trainer Nicole Winter focuses on “beginner fitness,” sharing easy, at-home workouts with her hundreds of thousands of followers. “Busy gym? Working from home? Beginner? Must try lower body burn,” one of her recent videos reads. The best thing is, all you need is “one dumbbell, minimal space, and you’re good to go,” she says. Here is the workout – and a few of her other fitness tips.


Here Is Her Lower Body Workout

nicole_winter_nicolemwinter_1nicolemwinter_/Instagram

“Do this workout circuit one movement after the next with minimal rest,” Nicole says. She recommends four to five rounds total, with 60 to 90 seconds between each round.

  1. RDL x 12
  2. Squat to jump squat x 10 (squat to jump counts as one rep)
  3. Ice skaters x 16
  4. Alternating lateral lunge x 16 (8 reps per leg)
  5. Split squat x 10 (do 10 reps on the right and then follow up with 10 on the left)

Have a Plan

High Angle View Of A Workout Plan In Notebook At Wooden DeskShutterstock

Nicole recommends having a workout plan for the week ahead. “When I was new to the gym my biggest struggle was feeling overwhelmed when I went in without a plan.. add a busy gym on top of that and 😮‍💨🥴🫠. Having a plan for what to do makes the world of a difference so I hope this can help!” she wrote in an Instagram post.

Related: This Is Exactly How to Lose Body Fat This Year

Don’t Overcomplicate Exercise

In another post, she recommends keeping it simple when it comes to exercise. “Pretty much just a reminder for myself 🤣. STOP OVERCOMPLICATING IT. Give yourself 30 minutes to prioritize your health and you’ll be amazed at what such a small portion of your day can do,” she writes.

Break From Your Routine on Occasion

It’s not the end of the world…”if you don’t stick to your usual workout schedule,” Nicole writes in a post. “85% of the time I’m all about the routine and keeping up with my ‘healthy’ habits but sometimes, something has GOT to give.” She adds that “sometimes the things we place a lot of weight on aren’t actually all that serious in the grand scheme of things 🙌🏼 i know I’m not practicing what i preach, and yes absolutely runners should still prioritize strength, but it’s okay to not be perfect 100% of the time.”

RELATED: 11 Ways to Eat For Your Best Body After 40

Exercise on Vacation

Nicole is regularly asked if she works out on vacation. “The short answer: yes!!! 💪🏼🌴 The long answer.. i workout on vacation IF i want to, not because i feel like i have to. it feels good to keep a routine and I genuinely enjoy exercising.. so if i can squeeze in a quick workout on my trip and enjoy the hotel gym then heck yes im gonna do it,” she revealed in a post.

💪🔥Body Booster: Even if you only have 15 minutes at-home, try and slip in a workout. Doing a short but effective set can help you achieve your goals.

10 Foods That Secretly Burn Fat After 40
Shutterstock
Evidence-Based

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

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

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

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

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

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

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

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

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

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

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

1. Lean Proteins

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

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

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

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

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

2. Greek Yogurt

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

Shutterstock

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

Mackerel,Fish,Grill,foodShutterstock

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

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

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

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

4. Whole Grains

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

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

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

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

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

5. Eggs

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

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

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

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

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

6. Legumes

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

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

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

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

7. Green Tea

Close up of green tea being poured from teapot into cupShutterstock

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

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.”

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

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

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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

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.

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

The moment olive oil is poured into a glass bowl set against a wooden backgroundShutterstock

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

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.