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10 Habits for Keeping Off Fat Forever

Here’s what the experts have to say.

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Losing weight in today's world is difficult for many reasons. Food—especially unhealthy food—is available 24/7, and we are living increasingly sedentary lives. According to the NIH, nearly 1 in 3 adults are obese. That doesn’t mean losing weight, specifically fat, is impossible. It just means we have to work a little bit harder to build healthy, sustainable, long-term habits to not only burn fat but keep it off forever. Here are ten scientifically-backed methods of torching fat, according to the experts.


Live An Active Lifestyle

Smiling young woman cycling with her friend on city street. Two young women riding bicycles outdoors and having fun.Shutterstock

This is about more than hitting the gym—try fitting physical activity into as many parts of your day as possible. Take the stairs, park further away from the grocery store entrance, even try a standing desk. Sitting too much is incredibly bad for our health. “The impact of movement — even leisurely movement — can be profound,” Edward R. Laskowski, MD, tells the Mayo Clinic. “For starters, you'll burn more calories. This might lead to weight loss and increased energy. Also, physical activity helps maintain muscle tone, your ability to move and your mental well-being, especially as you age.”

Prioritize Your Sleep

Man sleeping on bed in bedroom at homeShutterstock

Getting at least 7 hours of sleep every night is crucial for long-term weight loss and maintenance. "There is mounting evidence that people who get too little sleep have a higher risk of weight gain and obesity than people who get seven to eight hours of sleep a night," says the Harvard T.H. Chan School of Public Health. “People who don’t get enough sleep are more tired during the day, and as a result may curb their physical activity.”

Eat Your Veggies

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

“Foods that contain a high amount of fiber without a corresponding spike in blood sugar are ideal for satiation,” Dr. Shaun Kennedy, ND, tells Sonoran University of Health Sciences. “Your best bet is to stick with foods that have a high level of micronutrients to accompany the fiber-like kale, spinach, arugula, watercress, broccoli, and cauliflower, as examples. These types of vegetables are ideal for weight loss because when eaten in large quantities they can help to activate the stretch receptors in your stomach that will tell your brain you’re full.”

Track Calories

Man,Using,Fitness,Tracker,To,Count,Calories,For,Post,WorkoutShutterstock

Understanding the calorie count of the foods you eat every day will help with long-term weight maintenance. “In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week,” says the Mayo Clinic. “But this can vary depending on your body, how much weight you want to lose, your gender, and activity level.” You canbenchmark your progress with this useful Lean Body Mass Calculator.

Lift Weights

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

The benefits of strength training go beyond fat burning and weight loss. “As your muscle mass increases, so does your metabolism, which is key to burning calories,” according to the University of Maryland Medical System. “Our resting metabolism is based upon our fat-free mass, most of which is muscle.”

RELATED:10 Home Exercises to Target Belly Fat

Eat Plenty of Protein

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Protein helps you feel full and is important for building muscle. “Your body does a way better job at metabolizing protein when it’s consumed 15-30 grams at a time,” registered dietician and certified diabetes care and education specialist Donna Matt tells UnityPoint Health. “Studies show a higher intake of protein, like more than 40 grams in one sitting, isn’t more beneficial. Most of us tend to eat all our protein at one meal but try 20 grams at breakfast and then divide the rest between lunch and dinner.”

Eat the Matrix

Healthy Homemade Chicken Breast and Rice with BroccoliShutterstock

Mix up your carbs and protein with each meal. “In addition to adding protein to each meal, I recommend eating a matrix of nutrients,” Matt says. “For example, eating a single carbohydrate — like a piece of fruit — gets in your bloodstream quickly and increases blood sugar levels and appetite. When there’s multiple nutrients in your snack or meal, such as a carb with a fat or a protein with a carb, they slow down how fast the carbohydrates get in your bloodstream.”

RELATED:15 Best Vegetables and Fruits to Build Muscles

Get Your Cardio

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

Cardio exercises are highly effective at torching calories. “Cardio’s role in helping you shed pounds is burning calories,” says Beaumont Health. “The more you exercise, the more calories you’ll burn. If you’re trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.”

RELATED:10 Home Exercises to Target Belly Fat

Try Meditating

Calm,Couple,Meditating,Spiritual,Shutterstock

Any sort of stress management—meditating, working out, prayer, spending time in nature—is beneficial for health and weight loss. “Women deal with all kinds of stress-related health problems,” Celine Riera, PhD, tells Cedars-Sinai. “It’s amazing to see how much higher stress can be in women compared to men. Research on women’s specific stress and adaptation to chronic stress has been overlooked, and we need to generate proper models to solve these questions.”

RELATED:50 Subtle Signs You May be Sick.

Prep Your Meals

Meal,Prep,Asian,Style,Teriyaki,Sauce,Chicken,Meat,Balls,With,Broccoli,AndShutterstock

Meal prepping is a great way to keep your diet on track. “Meal prepping is a great way to save yourself both time and money, and it goes a long way toward reducing the stress of not knowing what to eat,” registered dietitian Elyse Homan, MS, RD, LD, tells the Cleveland Clinic. “You can quickly make multiple days’ worth of food and then not worry about meals the rest of the week.”

💪🔥Body Booster: Let these habits become a blueprint for an active, healthy lifestyle.

More For You

Healthy diet plan for weight loss, daily ready meal menu. Woman holding lunch boxes just cooked in advance, ready to be served. Containers with eco healthy food. Pre-cooking concept. Selective focus.
Shutterstock

Losing weight in today's world is difficult for many reasons. Food—especially unhealthy food—is available 24/7, and we are living increasingly sedentary lives. According to the NIH, nearly 1 in 3 adults are obese. That doesn’t mean losing weight, specifically fat, is impossible. It just means we have to work a little bit harder to build healthy, sustainable, long-term habits to not only burn fat but keep it off forever. Here are ten scientifically-backed methods of torching fat, according to the experts.


Live An Active Lifestyle

Smiling young woman cycling with her friend on city street. Two young women riding bicycles outdoors and having fun.Shutterstock

This is about more than hitting the gym—try fitting physical activity into as many parts of your day as possible. Take the stairs, park further away from the grocery store entrance, even try a standing desk. Sitting too much is incredibly bad for our health. “The impact of movement — even leisurely movement — can be profound,” Edward R. Laskowski, MD, tells the Mayo Clinic. “For starters, you'll burn more calories. This might lead to weight loss and increased energy. Also, physical activity helps maintain muscle tone, your ability to move and your mental well-being, especially as you age.”

Prioritize Your Sleep

Man sleeping on bed in bedroom at homeShutterstock

Getting at least 7 hours of sleep every night is crucial for long-term weight loss and maintenance. "There is mounting evidence that people who get too little sleep have a higher risk of weight gain and obesity than people who get seven to eight hours of sleep a night," says the Harvard T.H. Chan School of Public Health. “People who don’t get enough sleep are more tired during the day, and as a result may curb their physical activity.”

Eat Your Veggies

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,foodShutterstock

“Foods that contain a high amount of fiber without a corresponding spike in blood sugar are ideal for satiation,” Dr. Shaun Kennedy, ND, tells Sonoran University of Health Sciences. “Your best bet is to stick with foods that have a high level of micronutrients to accompany the fiber-like kale, spinach, arugula, watercress, broccoli, and cauliflower, as examples. These types of vegetables are ideal for weight loss because when eaten in large quantities they can help to activate the stretch receptors in your stomach that will tell your brain you’re full.”

Track Calories

Man,Using,Fitness,Tracker,To,Count,Calories,For,Post,WorkoutShutterstock

Understanding the calorie count of the foods you eat every day will help with long-term weight maintenance. “In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week,” says the Mayo Clinic. “But this can vary depending on your body, how much weight you want to lose, your gender, and activity level.” You canbenchmark your progress with this useful Lean Body Mass Calculator.

Lift Weights

Portrait of fit young woman with kettlebell weights in the park. Fitness woman training with weights in park.Shutterstock

The benefits of strength training go beyond fat burning and weight loss. “As your muscle mass increases, so does your metabolism, which is key to burning calories,” according to the University of Maryland Medical System. “Our resting metabolism is based upon our fat-free mass, most of which is muscle.”

RELATED:10 Home Exercises to Target Belly Fat

Eat Plenty of Protein

Healthy,Meal,Prep,Containers,,Green,Beans,,Chicken,Breast,diet,cooking,kitchenShutterstock

Protein helps you feel full and is important for building muscle. “Your body does a way better job at metabolizing protein when it’s consumed 15-30 grams at a time,” registered dietician and certified diabetes care and education specialist Donna Matt tells UnityPoint Health. “Studies show a higher intake of protein, like more than 40 grams in one sitting, isn’t more beneficial. Most of us tend to eat all our protein at one meal but try 20 grams at breakfast and then divide the rest between lunch and dinner.”

Eat the Matrix

Healthy Homemade Chicken Breast and Rice with BroccoliShutterstock

Mix up your carbs and protein with each meal. “In addition to adding protein to each meal, I recommend eating a matrix of nutrients,” Matt says. “For example, eating a single carbohydrate — like a piece of fruit — gets in your bloodstream quickly and increases blood sugar levels and appetite. When there’s multiple nutrients in your snack or meal, such as a carb with a fat or a protein with a carb, they slow down how fast the carbohydrates get in your bloodstream.”

RELATED:15 Best Vegetables and Fruits to Build Muscles

Get Your Cardio

Training,Cycling,Machines,cardio,bike,gym,fitness,exercise,workoutShutterstock

Cardio exercises are highly effective at torching calories. “Cardio’s role in helping you shed pounds is burning calories,” says Beaumont Health. “The more you exercise, the more calories you’ll burn. If you’re trying to lose weight, you should aim for doing cardio at least five days per week for a total of at least 250 minutes (4 hours, 10 minutes) each week.”

RELATED:10 Home Exercises to Target Belly Fat

Try Meditating

Calm,Couple,Meditating,Spiritual,Shutterstock

Any sort of stress management—meditating, working out, prayer, spending time in nature—is beneficial for health and weight loss. “Women deal with all kinds of stress-related health problems,” Celine Riera, PhD, tells Cedars-Sinai. “It’s amazing to see how much higher stress can be in women compared to men. Research on women’s specific stress and adaptation to chronic stress has been overlooked, and we need to generate proper models to solve these questions.”

RELATED:50 Subtle Signs You May be Sick.

Prep Your Meals

Meal,Prep,Asian,Style,Teriyaki,Sauce,Chicken,Meat,Balls,With,Broccoli,AndShutterstock

Meal prepping is a great way to keep your diet on track. “Meal prepping is a great way to save yourself both time and money, and it goes a long way toward reducing the stress of not knowing what to eat,” registered dietitian Elyse Homan, MS, RD, LD, tells the Cleveland Clinic. “You can quickly make multiple days’ worth of food and then not worry about meals the rest of the week.”

💪🔥Body Booster: Let these habits become a blueprint for an active, healthy lifestyle.

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 lose weight quickly and keep it off? It may come down to incorporating a few healthy habits into your lifestyle. Louise Corrans is a wellness influencer who regularly shares tips on how to stay in shape past age 40. In a recent viral video, she reveals easy ways to lose weight fast. “In today's video, we will cover ten fat loss principles that I swear by and that you need to follow if you want to lose fat at any age and at any stage. Yes, even over 40,” she says.


Maintain a Caloric Deficit

Principle number one: “You need to be in a calorie deficit to lose fat to lose weight,” says Corrans. “You have to be in a calorie deficit because that will allow your body to turn to its own fat stores for the energy that it needs that day. That is why a calorie deficit always works. It's not about whether you are having special foods or only certain magical foods for fat loss. There are no magical foods for fat loss. It is energy in, energy out,” she explains.

Prioritize Protein

Number two, protein first. “No, this principle is the most important when it comes to maintaining your muscle mass,” she says. “Protein first means that you just want to meet your protein needs for the day so that during your fat loss phase, you are not risking losing your muscle.” She adds that the older you get, protein becomes more important in order to prevent sarcopenia, “which means we are losing muscle mass, we are anabolic resistant, which means it's harder for us to grow muscle and protein with all those amino acids.” She recommends “around one gram of protein per pound of body weight, your ideal body weight, not your overweight body weight.”

Amp Up Fiber Intake

High Fiber Foods. Healthy balanced dieting concept. Top viewShutterstock

Number three is fiber. “Fiber is so important for gut health. It feeds our good gut bacteria. If you are getting enough fiber, you don't need prebiotics, and your gut health should be good. It helps with motility. It helps you to feel fuller for longer. It helps slow the digestion of your food down. It helps with blood glucose. Fiber has also been shown to be one of the things that prevents all causes of mortality,” she says. “So make sure you are getting in enough fresh vegetables with most of your meals throughout the day.”

Minimize Fats

“Number four is to keep your fats to a low or moderate amount. The reason is not that fats are bad; there's nothing wrong with fats, but if you are eating a high-fat diet, of course, you've got no room in your calorie budget for much else,” she says, explaining that fats are “so calorie dense” with nine calories per every gram of fat, while a gram of protein or carbs only has 4. “For me personally, it makes sense to fill up on the proteins and the carbs. The carbs give our muscles energy, especially if you're doing some form of resistance training or exercise. Protein, as I've spoken about in number two, is vital for us, especially as we age.”

Reduce Alcohol Intake

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

“Fat loss principle number five is very little to no alcohol. I cannot stress this enough. When I stopped drinking alcohol, the weight did come off, but obviously, I had to be in a caloric deficit anyway. But I found that drinking alcohol, even if it's just a few drinks on the weekends with friends, was sabotaging my weight loss goals because I made bad food choices,” she claims. This is because you end up eating unhealthy food and “not remembering what you ate. You are eating the wrong foods,” she says. It ends up negatively impacting your sleep and “depletes your electrolytes, it dehydrates you, it makes you feel like crap,” she says. “Then obviously, the older we get, the more it takes two to three days to recover, and your body is just prioritizing the elimination of that toxin. And yes, alcohol is a toxin. So, this is not a judgment. It's not telling you that you are bad if you have a few glasses of wine, but just remember that it could be sabotaging your weight loss goal.”

Incorporate Resistance Training

Principle number six is resistance training. “I would pick resistance training over cardio any day for fat loss because you're stimulating your muscles, you're telling your body you want to hold onto or even grow a bit of muscle tissue. And muscle does burn more calories at rest than your fat cells,” she says. “So muscle is very metabolically active. Your body is going to use calories to grow muscle tissue. It's going to burn more calories at rest. When you have more muscle tissue, you're going to look sexier, you're going to be stronger, you're going to feel like you are capable, and you wanna do more and move more throughout the day.”

RELATED:Top 10 Breakfast Foods to Burn Fat You Should Eat Every Day, According to a Top Bodybuilder

Track Your Food

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

Number seven? “Track, track, track your food. And when I say track your food, weigh your food so that you can track it accurately,” she instructs. “I myself have been very resistant to doing this for many, many years. I would track a bit, then I would stop, and I would get fatigued, and I wouldn't be weighing my food. I would be just eyeballing it and guessing,” she says. “The only way to be accurate when you track your food is to weigh and measure it. So you are tracking 100 grams of that amount, whether it's cooked or raw. Make sure your track is saying cooked or raw, and then you know that what is coming into your mouth is that, and then you can sort of see your progress, your measurements, your weight, and then you can assess if that amount of calories that I'm actually eating having an effect on my weight loss? Or do I need to adjust? So the data and the knowledge, it is power.”

Stick to Whole Foods

She also recommends opting for “whole foods in their most natural form as far as possible.” While you can shy away from them on occasion, “for health and for general weight loss and just to feel good food choices do matter. So fresh whole foods are always going to be your better option,” she says. “For example, sweet potato, and potato with the skin on lots of vegetables, lots of low starch vegetables, starchy vegetables for your carbs, lean meats, fish, nuts and seeds,” she says. “In general, you want to choose foods that you would find in the most natural form for your overall health, and it will help you with your weight loss goals.”

RELATED:3 Appetite Suppressants That Are Better Than Ozempic, According to Expert

Cook Your Own Meals at Home

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

“Number nine, you must cook your own meals at home because then you know exactly what has gone into the food that you're putting into your mouth,” she says. She uses the example of eating sushi. Even though you think it’s just white rice, it likely has sugar or oil added to it. “There is so much hidden in restaurant food that not to say you can never go out and have restaurant food, but if you do that too often, you could very likely be sabotaging your weight loss goals. So make your food at home, have your food prepared, have lots of healthy food on the go and on the ready so that you make good food choices and you will see your fat loss goals realized and achieved,” she says.

Maintain a Positive Attitude

Principle number 10 is to approach weight loss with a “happy with a positive attitude,” she says. “You cannot go into a fat loss phase or go on a weight loss journey with this negative mindset of, ‘I can't have this. I'm not going to be able to do it. I'm now going to be miserable. This is terrible. Poor me, I can't eat this food. I can't have that.’ Please, please, please go into it with a positive attitude because then you are much more likely to achieve your goal. You're much more likely to have fun along the way. You are much more likely to actually learn the skills that you need to learn in order to tackle this weight loss goal. And remember, this is a beautiful and fun journey that's going to result in better health outcomes. You're going to achieve your dream body, which is so exciting,” she continues. “Just imagine how good it's going to feel to shop for clothes that you've been longing to fit into and to shop for.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED 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.

Belly fat is not only uncomfortable but dangerous and linked to serious diseases such as type 2 diabetes and heart disease. "The issue is health, not cosmetics," bariatric surgeon Dr. Garth Davis tells Houston Methodist. "The presence of visceral fat is a good predictor of the development of chronic metabolic disease, whether it's hypertension, heart disease or diabetes." If belly fat is bothering you, there are things you can do to help get rid of it. Here are ten proven ways to get rid of abdominal fat at home.


1. Eat More Fiber

Shot of athletic woman eating a healthy bowl of muesli with fruit sitting on floor in the kitchen at homeShutterstock

Eating more soluble fiber from vegetables, fruit, and beans can help get rid of belly fat, researchers from Wake Forest Baptist Medical Center discovered. "There is mounting evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat, although we still don't know how it works," says Kristen Hairston, MD, assistant professor of internal medicine at Wake Forest Baptist and lead researcher on the study. "Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat deposits has not.”

2. Avoid Added Sugars

Different sugar on dark tableShutterstock

Added sugars, such as those in soda, can encourage belly fat accumulation. Switch to water or tea instead. “When the body experiences inflammation and stress, the preferred storage site for fat is in and around the belly,” Brenda Rea, MD, DrPH, PT, RD, tells Loma Linda University Health.

3. Cardio For 30 Minutes

Woman listening to music on her earplugs and MP3 player while jogging along a country road in a healthy lifestyle, exercise and fitness conceptShutterstock

Try to get at least 30 minutes of brisk cardio a day. “Decreasing belly fat requires cardiovascular exercise, strength training, and a healthy diet,” Deborah Kurzrock, RD, tells Sutter Health.

“Experts recommend that individuals exercise for at least 30 minutes a day; reduce portion sizes and caloric intake; and strengthen and tone muscles to increase metabolic functioning.”

RELATED: 15 Ways to Lose 3 Pounds Per Week by Walking

4. Watch the Carbs

Healthy Food: Best Sources of Carbs on a wooden table. Top viewShutterstock

Avoid ultra-processed foods, which tend to be high in refined carbohydrates. “The combination of both fat and sugar intake can really be problematic,” endocrinologist Samantha Harris, MD, tells Scripps Health. “Focusing on whole and unprocessed foods with limited added sugars and adding more produce can be helpful. Carbs should be eaten in moderation and, for some, considered mostly as a garnish or dessert.”

5. Get Off the Couch

man with remote controlShutterstock

Studies show people who sit all day tend to accumulate fat around their middle. “Research has linked sitting for long periods of time with a number of health concerns,” Edward R. Laskowski, MD, tells the Mayo Clinic. “They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist, and unhealthy cholesterol levels — that make up metabolic syndrome.”

6. Eat More Protein

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

“Eating lean protein with meals and snacks is a good way to increase satiety and decrease total caloric intake,” Kurzrock says. “Studies show that people who eat protein with breakfast will eat fewer calories throughout the day than those who do not consume protein with their breakfast.”

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

7. Manage Stress

Portrait of stressed young housewife in modern kitchenShutterstock

Stress can, unfortunately, lead to belly fat accumulation. “Reduce your stress. When we’re stressed, our adrenal glands produce cortisol, a stress hormone,” says Kaiser Permanente. “Cortisol stimulates our fight or flight response, which in turn stimulates our appetite to fuel our bodies to combat the stress. This leads to higher insulin levels in our bodies and a craving for sugary, fatty foods.”

8. Lift Weights

Muscular build sportsman taking weights from a rack in a gym. Focus is on hand. Close up.Shutterstock

Experts say that lifting weights can also help blast belly fat. “To really lose weight, aim for 300 minutes of aerobic exercise per week,” says Kaiser Permanente. “Low-intensity activities, such as walking, biking, swimming or jogging, can lead to great results. Weightlifting builds muscle, and muscles burn more calories than fat.”

9. Get Good Sleep

Handsome man sleeping under soft blanket in bed at home, above viewShutterstock

Get at least 7 hours of good quality sleep every night. “Getting the right amount of shut-eye helps,” according to Houston Methodist. “In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night.”

RELATED: How I Lost 40 Pounds in 3 Months by Making These Simple Dietary Changes

10. Make Sustainable Changes

Happy young woman on scales at homeShutterstock

Don’t look for a “quick fix”—the best way to lose belly fat and keep it off is to make long-term healthy habits a part of your lifestyle. “If anything that’s done to help someone lose weight, whether it’s an eating plan, an exercise program or a medication, is stopped or taken away, the weight almost always comes back,” Dr. Harris tells Scripps Health.

💪🔥Body Booster: Eat more fiber from fruit and vegetables to help blast belly fat. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram

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

Fat Loss Is About Creating a Sustainable Calorie Deficit

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

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

Prep for Success

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

Balanced Macros

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

Hydration

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

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

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

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

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Rest and Recovery

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

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

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Stay Consistente

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

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Julie Clouse
​Patience and Discipline
Copyright julieclouse_/Instagram

Are you trying to lose weight and blast fat over 40? Julie Clouse is a social media influencer and fitness and macros expert who tries to “inspire others to be the best version of themselves.” In a new social media post she unveils her healthy habits for losing weight post-40. “Top 10 non-negotiables for fat loss after 40,” she writes. “It won’t always be easy, but it can be simple. Habits build momentum. 90% of people who love exercising & eating healthy didn’t start that way. But by staying consistent, they felt better, looked better, and fell in love with the process,” she writes.

Create a Calorie Deficit

The first thing to do is make sure you aren’t consuming more than you are burning. “Create a calorie deficit (at least 250 cals)” she writes.

Amp Up Protein Intake

Next, amp up your protein intake. “Eat 25-30g of protein at every meal,” 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.

Track Food

Next, make sure you are keeping track of everything you eat. “Track your food for overall calories and protein,” she says.

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

Lift Weights

Strength training is another core habit. “Lift weights 3-4 times per week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Walk Up to 10,000 Steps Per Day

Next, get your steps in. “Get 8-10k steps per day—add a weighted vest for an extra burn!” she suggests. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Eat Whole Foods

When it comes to diet, it’s not just about the numbers but the quality of food you eat. “Choose 90% Whole Foods,” she says.

Hydate

Make sure to stay hydrated. “Drink half your body weight (lbs) in ounces of water—I always add electrolytes too,” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Don’t Cut Out Entire Food Groups

You don’t need to be super restrictive. “STOP cutting out entire food groups. Instead of saying no sugar, allow yourself a small treat that fits your goals. No food is off-limits,” she says.

Limit Alcohol

Don’t drink your calories. “Limit alcohol—this one is HUGE!” she maintains. Not only is alcohol high in calories but the more you drink, they more likely you are to make poor food choices and neglect exercise.

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

Don’t Give Up

Finally, be patient. “STOP throwing in the towel after one bad day. Just get back on track the next day,” she reminds. “This is a lifestyle, NOT a diet. A few ‘bad’ days won’t ruin your progress. Ditch the dieting mentality and six-week plans—that was my BIGGEST mistake for years. Stay consistent, make it sustainable, and fit in the foods you love. It CAN work. You CAN be fit long after 40!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

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

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

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

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

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

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

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

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

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

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

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

1. Lean Proteins

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

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

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

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

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

2. Greek Yogurt

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

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

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

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

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

3. Fatty Fish

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

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

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

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

4. Whole Grains

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

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

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

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

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

5. Eggs

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

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

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

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

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

6. Legumes

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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

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

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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

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

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

Turmeric

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