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Trainer Dropped 45 Pounds After Stopping These 5 Daily Self-Talk Habits

Hannah White gets real about how your attitude could be preventing you from losing weight.

Hannah_White_hwfit9
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Are you struggling to lose weight? It could be because you are saying the wrong things to yourself. Hannah White is a personal trainer and online coach who uses her personal experience of losing weight to help others achieve their diet and fitness goals. In a recent post, she revealed a lot of the mistakes she made and things she said to herself that prevented her from losing weight. “The five things limiting beliefs and ‘excuses’ were some of the MAIN things holding me back from achieving my fitness goals in my 30s,” she writes.


She Stopped Saying She Was Too Old to Lift Weights

The first things she quit saying? “I’m too old to start lifting weights,” she reveals. “Age is just a number, and if you’re still able to move your body, then there are ALWAYS things you can do! “If you can sit down & stand up from a chair 🪑 You can ‘Squat.’ If you can pick up shopping bags off the floor 🛍️ You can ‘Deadlift.’ Start small & build from there. You’ll be surprised at what you’re able to achieve with consistency.”

She Stopped Blaming It On Her Metabolism

The second thing she stopped saying: “I have a slow metabolism & can’t lose belly fat,” she reveals. “If you have a diagnosed medical condition, then you should absolutely seek help from your doctor! But for everybody else… your activity level & diet are the main factors that impact your ability to lose belly fat.”

She Stopped Blaming It On Being Premenopausal

Next, she stopped making an excuse that “I’m perimenopausal now, which is making it hard to lose weight,” she says. “True. But it is not the actual hormones that affect your metabolism. Hormones massively affect how we feel, yes! And how we feel affects our daily actions and habits.”

RELATED: This Nurse Lost 15 Pounds at 40 After Fixing These 7 Common Mistakes

These Things Helped

She recommends doing these things to help:

  • Improving the quality of your sleep
  • Managing stress
  • Reducing alcohol & caffeine
  • Focusing on fuelling your body correctly
  • Daily walks and regular weight training.

She Stopped Blaming It On Genetics

“It’s my genetics” is another excuse she stopped making. “Genetics play a role. Let’s face it. We’re not all created the same. Some people inherit a higher basal metabolic rate (BMR), which means they burn more calories when they are at rest. And some people are more ‘naturally’ athletic. However, lifestyle choices & actions also affect your BMR & what your body is capable of!”

She Stopped Saying She Didn’t Have Times

The last thing she stopped saying? “I don’t have time to exercise & eat healthy,” she reveals. “You don’t need to be perfect to make progress with your fat loss & fitness goals. “Doing small things consistently will make a MASSIVE difference, especially if you’re starting from scratch.”

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Here Are Some Tips

She offers the following tips to help with weight loss. “Things like going for a 10min daily walk, eating more protein, adding a portion of fruit or veg to each meal, drinking a glass of water every hour or so, etc.,” she recommends.

She Stopped Exercising to Lose Weight

In another post, she reveals three mistakes she stopped making to lose fat in her 40s. “I stopped seeing exercise as a way to burn calories and started training to get stronger instead,” she says. “This really helped to shape and tone my physique, as getting stronger meant that I built muscle and lost fat in all the right places. Plus, the extra muscle I built burns more calories at rest, so I found I was able to eat more food and still lose weight.”

She Stopped Trying to Eat Less Food

“I stopped just trying to eat less food and started tracking my macros and eating the right quantities of nutrients for me and my goals,” she continues. “This gave me more energy for my workouts and got rid of my sugar cravings for good. “It also allowed me to still eat all the foods I enjoyed without feeling guilty as I knew I was eating what I should be.”

RELATED: Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

She Stopped Drinking Alcohol

“I stopped drinking alcohol,” she says. “This one speaks for itself. Better sleep. More energy. Less anxiety and mood swings. More focus on my goals. Also, it’s not just the empty calories in alcohol that affect your weight loss efforts. Alcohol halts your body’s ability to burn fat and build muscle. So it’s definitely something to reduce or eliminate completely if you want the best results.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

More For You

Hannah_White_hwfit9
Copyright hwfit/Instagram

Are you struggling to lose weight? It could be because you are saying the wrong things to yourself. Hannah White is a personal trainer and online coach who uses her personal experience of losing weight to help others achieve their diet and fitness goals. In a recent post, she revealed a lot of the mistakes she made and things she said to herself that prevented her from losing weight. “The five things limiting beliefs and ‘excuses’ were some of the MAIN things holding me back from achieving my fitness goals in my 30s,” she writes.


She Stopped Saying She Was Too Old to Lift Weights

The first things she quit saying? “I’m too old to start lifting weights,” she reveals. “Age is just a number, and if you’re still able to move your body, then there are ALWAYS things you can do! “If you can sit down & stand up from a chair 🪑 You can ‘Squat.’ If you can pick up shopping bags off the floor 🛍️ You can ‘Deadlift.’ Start small & build from there. You’ll be surprised at what you’re able to achieve with consistency.”

She Stopped Blaming It On Her Metabolism

The second thing she stopped saying: “I have a slow metabolism & can’t lose belly fat,” she reveals. “If you have a diagnosed medical condition, then you should absolutely seek help from your doctor! But for everybody else… your activity level & diet are the main factors that impact your ability to lose belly fat.”

She Stopped Blaming It On Being Premenopausal

Next, she stopped making an excuse that “I’m perimenopausal now, which is making it hard to lose weight,” she says. “True. But it is not the actual hormones that affect your metabolism. Hormones massively affect how we feel, yes! And how we feel affects our daily actions and habits.”

RELATED: This Nurse Lost 15 Pounds at 40 After Fixing These 7 Common Mistakes

These Things Helped

She recommends doing these things to help:

  • Improving the quality of your sleep
  • Managing stress
  • Reducing alcohol & caffeine
  • Focusing on fuelling your body correctly
  • Daily walks and regular weight training.

She Stopped Blaming It On Genetics

“It’s my genetics” is another excuse she stopped making. “Genetics play a role. Let’s face it. We’re not all created the same. Some people inherit a higher basal metabolic rate (BMR), which means they burn more calories when they are at rest. And some people are more ‘naturally’ athletic. However, lifestyle choices & actions also affect your BMR & what your body is capable of!”

She Stopped Saying She Didn’t Have Times

The last thing she stopped saying? “I don’t have time to exercise & eat healthy,” she reveals. “You don’t need to be perfect to make progress with your fat loss & fitness goals. “Doing small things consistently will make a MASSIVE difference, especially if you’re starting from scratch.”

RELATED: This Nutritionist Lost 50 Pounds in 3 Months With These 4 Non-Negotiable Habits

Here Are Some Tips

She offers the following tips to help with weight loss. “Things like going for a 10min daily walk, eating more protein, adding a portion of fruit or veg to each meal, drinking a glass of water every hour or so, etc.,” she recommends.

She Stopped Exercising to Lose Weight

In another post, she reveals three mistakes she stopped making to lose fat in her 40s. “I stopped seeing exercise as a way to burn calories and started training to get stronger instead,” she says. “This really helped to shape and tone my physique, as getting stronger meant that I built muscle and lost fat in all the right places. Plus, the extra muscle I built burns more calories at rest, so I found I was able to eat more food and still lose weight.”

She Stopped Trying to Eat Less Food

“I stopped just trying to eat less food and started tracking my macros and eating the right quantities of nutrients for me and my goals,” she continues. “This gave me more energy for my workouts and got rid of my sugar cravings for good. “It also allowed me to still eat all the foods I enjoyed without feeling guilty as I knew I was eating what I should be.”

RELATED: Nutritionist Reveals the 3 Morning Habits That Helped Her Clients Burn Fat Without Dieting

She Stopped Drinking Alcohol

“I stopped drinking alcohol,” she says. “This one speaks for itself. Better sleep. More energy. Less anxiety and mood swings. More focus on my goals. Also, it’s not just the empty calories in alcohol that affect your weight loss efforts. Alcohol halts your body’s ability to burn fat and build muscle. So it’s definitely something to reduce or eliminate completely if you want the best results.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Stella Q Rivers stellaqrivers
copyright stellaqrivers/Instagram

Are you trying to lose weight but not achieving the desired results? Stella Q Rivers is a weight loss coach who is “helping driven women drop 10-30+ lbs, master food, & finally feel in control,” she writes in her Instagram bio. She lost 40 pounds and has managed to keep it off for a decade. “I went from 165lbs to 115lbs & kept it off for 10 years. My biggest REGRET? Making these 5 mistakes,” she writes in an Instagram post.

Mistake 1: Kept on Trying to Diet

Her first mistake? “I Kept on trying to diet,” she reveals. “The more I dieted, the bigger the tire around my waist got & the scale crept up that I avoided getting on it. The #1 predictor of weight GAIN is dieting.”

Mistake 2: Believed the “Fat and Funny Friend” Story

Her second mistake? “Believed my ‘I’m the fat & funny friend’ story,” she reveals. “You are who you say you are. If you’re playing the role of the fat friend, you are her. What role do you play in your family (the ‘ugly duckling’) & friend circles and HOW much weight are you keeping on your body right now because of it?” she writes.

Mistake 3: Believed “Progressionals” Over Her Body

Her third mistake? She believed “professionals” over her body. “Between dieticians, nutritionists, coaches, hypnotherapists, Jenny Craig consultants, you name it. I did it & trusted them,” she explains. “When you trust OTHER people more than yourself, you will fight your weight because you won’t *trust* yourself. Yes, get informed BUT take what you need & leave the rest.”

Mistake 4: Gave Into Every Craving in the “Name of Not Binging”

Some people will tell you to lean into cravings so you don’t overindulge. But she disagrees. Giving into every craving in the “name of not binging” was her fourth mistake. “Because of dieting, I became a binge eater. Through healing that phase of my life I was told ‘honor your craving or else you’ll binge.’ Again, listening to professionals, FEARING food & my body and gaining more weight. It didn’t feel good. When you give into every craving, you will have a weight problem & food will have the power over you.”

Mistake 5: Worked Out Too Much

Her fifth and final mistake was working out too much. “Running 7+miles a day for a thigh gap, doing HIIT workouts 6 days a week= working out like an a**hole. This contributed to the binging & feeling out of control with food, skyrocketed weight gain & avoiding the scale,” she says. “I love running & love a good HIIT session every now & then but I love listening to my body more. Result? 40+lbs down. Your relationship to yourself is the pathway to your weight loss.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Laura Denys laura.fitwoman
Copyright laura.fitwoman/Instagram

Are you trying to lose weight, doing everything you think you should be, but the number on the scale won’t budge? According to an expert, it’s possible that you are doing the wrong things and don’t even know it. Laura Denys is a fitness and nutrition coach with over 1.3 million Instagram followers. In a new social media post, she discusses her weight loss journey and admits that she couldn’t lose weight until she changed her approach to diet and fitness. Here are the 5 things she stopped doing to lose 44 pounds.


Stop Following Diets

The cabbage soup diet, keto, cleanses or other trendy diets may seem like a quick fix for weight loss. However, if you are seriously restricting yourself and going on crash diets to lose weight, you could be getting in your own way, according to Laura. “Stop following diets,” she says. “Go to get out of that ‘all or nothing’ mindset.”

Stop Skipping Meals

It can be tempting to miss a meal to cut calories from your day, but Laura doesn’t recommend it because oftentimes, it will lead to you eating more later in the day. “Stop skipping meals, used to think going all day without eating was gonna help me get results but it only caused me to binge eat at midnight,” she says.

Stop Overdoing It with Exercise

Also, don’t go too hard with exercise. “Stop exhausting yourself and learn to rest. I used to do hours on the stair master now I only walk/run for my cardio,” she says.

Stop Restricting Yourself

And, you don’t have to go to extremes with your diet. “Stop restricting yourself and had to learn portion control,” she says. You can even enjoy sweet treats. “I learned to enjoy dessert in moderation,” she says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Stop Setting Weight Loss Goals

And her final tip might come as a surprise. “Stop having goals,” she says. “Think that you could lose 2-5lbs a week consistently and would put so much pressure on myself. But as a female your weight changes daily so some weeks l’d lose 2lbs and than gain a lb the next week.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Hilary Carver balancebyhilary
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Are you struggling to lose weight because you aren’t being honest with yourself? Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new social media post, she gets real and brutally honest about the lies she told herself that were keeping her overweight. “Five lies that almost kept me stuck in a body I felt miserable in, that's probably keeping you stuck too,” she writes.

You Can Become the Person You Want to Be

“If you think you need to eat as little as possible, work 1000x harder, or wait until you hit your ‘goal weight’ to feel confident, it’s time to stop believing the BS that’s keeping you stuck,” she writes, adding that there may be “5 lies holding you back” and preventing you from becoming “the hot, aligned woman you’re meant to be.”

Overcoming These 5 Lies Helped Her Lose 100 Pounds

“Story time: all five of these are struggles that I had when I started my 100 pound weight loss transformation. And if I’m being really, really honest, there were many more lies than just these five,” she said.

Don’t Be Overwhelmed

“Getting started felt so overwhelming because of so many failed attempts before and past dieting history, the overwhelming amount of conflicting information I was reading and not knowing where to start, and an overall negative mindset. I’m just here to tell you as somebody who’s been there, you don’t have to stay stuck. You truly don’t. You are so much more capable than you realize. Just needed you to know,” she said.

Lie Number One

Lie number one is, “You think you need to eat as little as possible to lose weight,” she writes. “Starving yourself isn't sexy. It's miserable. If you want to lose weight and feel better, you need to eat enough to fuel your body, build your dream physique, and still enjoy the foods you love. You don't need to eat less you need to eat smarter.”

Lie Number Two

Lie number two: You believe you have to wreck yourself in the gym. “Endless cardio sessions, soul-crushing workouts. No thanks. The truth? You don't need to spend hours in the gym to see results. You'll see better results when you choose movement you actually enjoy because it feels freaking good.

Lie Number Three

The next lie? “You think you'll finally feel confident when you hit your weight goal,” she states. “Confidence isn't a number on a scale. Hot and aligned women decide to show up as their most confident selves now, not 20 pounds from now because when you feel good about yourself, the rest falls into place.

Lie Number Four

“Lie number four, you think it has to be all or nothing,” she states. “One bad meal doesn't ruin your progress. One missed workout doesn't mean you failed. Women who get in their hottest best bodies don't let small setbacks throw them off track. They show up stay consistent and keep moving forward.

Lie Number Five

Line number five? “You believe you're just meant to feel stuck. You're not stuck. You just haven't been given the right tools. Hot women don't settle for excuses. They decide that their best body and best life are worth working for, and they make it happen,” she concludes. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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

Katie Dunlop, CPT, CSN, and influencer (@lovesweatfitness) is an expert and influencer who has lost 45 pounds and totally transformed her body. On her various social media platforms, including YouTube, Instagram, and Facebook, she shares all her tips and tricks to getting into the best shape of her life. In one viral video, she reveals that a fundamental part of her weight loss had to do with ditching 5 bad habits. “When I was going through that journey, there were a lot of things I was doing to try to lose weight that later I realized were actually making me gain weight. And I guarantee you're doing at least one of these,” she says in the video. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.


1. Reduce Caffeine Intake

The first thing she started doing that had a huge impact on her losing weight? “I stopped ignoring the silent killer, and that silent killer is cortisol, which is our stress hormone,” she explains, adding that cortisol increases when you have an increase in caffeine, “which blew my mind because all the diet pills I was taking, the coffee diets I was doing, all of that was about having more caffeine to try to lose weight,” she says. “But when you increase your caffeine, it increases your cortisol. So my appetite was sped up and my metabolism slowed down and I ended up gaining way more weight.” She strongly suggests not taking diet pills or amping up your caffeine intake if you are trying to lose weight. One way to do this is to switch to a half-caffeinated drink as it will “allow you to lose more weight.” Or, she suggests just waiting until later in the day to have your coffee “because your cortisol is highest in the morning.”Caffeine can be very dangerous, “especially for someone with undiagnosed underlying heart conditions,” says Collingwood. “A cup or two of coffee is not a big deal, but when you add coffee and diet pills and pre-workout drinks and energy drinks, etc. it can add up to a whole lot of caffeine.” She also agrees that caffeine raises cortisol levels, “which when chronically high can be dangerous.”

Related: 9 Ways to Get 6-Pack Abs in 60 Days According to Science

2. Don’t Skip Breakfast

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

The second thing she did was she stopped skipping breakfast. “This is something most women do when they're trying to lose weight. You think if you skip breakfast, you'll cut out some extra calories or you'll maybe just be able to wait a while and then you'll eat less throughout the day. But really when you skip breakfast, it actually makes you hungrier, it makes you make poor choices the rest of the day, and you end up gaining more weight,” she maintains. She claims that when she started eating breakfast again, she saw “such better results” with weight loss. If you are busy in the morning she recommends meal prepping overnight oats, “so you have something healthy you can grab and go.” She adds that when you eat breakfast, “it also helps lower those cortisol levels I was just talking about, so you're going to have an increase in your metabolism and see better results faster.” Collingwood agrees about breakfast. “I have found in myself and in clients throughout the years that most people make up for the calories not eaten when they skip breakfast and then some,” she says. “Some people lose weight initially when they skip breakfast but after a period of time the body adjusts by lowering metabolism and a plateau happens. Breakfast foods are typically high in nutrients so it is an excellent time to get whole grains, dairy, fruit, fiber rich foods, protein, and more.”

3. Stop Demonizing All Sugar

Unhealthy,White,Sugar,Refined Sugar,health,sweet,Shutterstock

The third thing Katie did was she stopped “demonizing” all sugar. “I used to be a sugar crazy person where I would read every single label and if it had even a gram of sugar, I wouldn't eat it. And that wasn't really the right approach either because that stressed me out and made me crazy,” she said. It also led her “to eat a lot of sugar-free foods that had artificial sweeteners that can also slow down your metabolism,” she admits. Now, she mostly pays attention to the added sugars in foods versus natural sugars “The daily recommended amount of added sugar is only 24 grams, but the average American eats 68 grams of added sugar a day. That's crazy,” she points out. “So while I don't want us freaking out about counting every banana or apple we eat, it is really important that you pay attention to the added sugars in food because they add up so quickly and can completely destroy your weight loss goals.”Some added sugar is absolutely fine, notes Collingwood, “and most health organizations recommend no more than 10% of your calories coming from added sugars,” she says. “Natural sugars from fruit and milk have a lot of nutritional value associated with them and should not be counted when assessing sugar intake for the day. Added sugars also don’t fill you up and are often in foods that have very little nutritional value.”

Related: I Lost 10 Pounds in 50 Days with These 5 Changes

4. Stop Program Hopping

Katie_Dunlop2Love Sweat Fitness/Facebook

The fourth thing she stopped doing was “program hopping,” she reveals. “When I was first trying to lose weight, I was always grasping at straws, trying to just find something that I thought would be a quick fix. Like, ‘Oh, if I do this class, it's going to help me lose all this weight in a couple of weeks. Or if I do cardio for hours a day, I'm going to lose weight.’ And when I didn't see results within a week or two, I would change to the next thing and the next thing,” she explains, pointing out that the issue with this is that your body needs “consistency” to actually see results. “You're going to get the best changes and best results if you're consistent for at least two months. That doesn't mean you have to do the exact same workout every single day, but it means you need to have a consistent routine and program week after week for a minimum of two months to be able to see those results,” she says.

Doing a variety of exercises like resistance training and aerobic (zone 2 steady state and some HIIT) “is good to work different muscles and work in different zones of intensity,” says Collingwood. “That being said, going from workout to workout may not be good psychologically and when trying to establish a routine,” she points out. “Pick a few different things you like to do and follow a weekly schedule. For example, run one day, go to a cycle class one day, swim laps one day, do yoga one day, and lift weights a few days a week.”

Related: 7 Weight Loss Myths You Should NEVER Follow, According to Expert

5. Stop Trash Talking Yourself

Katie_Dunlop3Love Sweat Fitness/Facebook

The fifth and “truly, this made the biggest change” is that she “stopped trash talking” herself. “When you're in that place where you're feeling discouraged, you're feeling emotional, you don't like your physical body in the moment and the way that you've been treating it, it's really hard not to get down on yourself. It's hard not to beat yourself up. But what happens when you do that is you end up focusing on the person you were in the past, those behaviors that got you there, right? Maybe the overeating, that cycle of yo-yo dieting, and you focus too much on the past or maybe your current state, and that really does lead you to have more erratic weight loss,” she says. “You're going to go really hard for a little bit and then you'll get discouraged again and you'll go really hard and you end up, yo-yoing, that's exactly what I did for years and years and years. So what you need to do instead is you need to focus on that version of yourself that you want to become.”

Collingwood agrees. “Focusing on what your body is capable of is much more empowering than putting yourself down in front of the mirror or feeling bad when you can’t keep up with someone else at the gym,” she says. “Love yourself for your own abilities and don’t compare yourself to others. Celebrate the small wins along the way. Celebrate the accomplishments and focus on how you are improving and getting stronger instead of putting yourself down.”

💪🔥Body Booster: If you are a breakfast person, don’t skip it. Experts say that even though you may be cutting calories by refraining from the meal, you will likely make it up – and then some – later in the day.

10 Foods That Secretly Burn Fat After 40
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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

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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

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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

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

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

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

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

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

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

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

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

What Is the Deep Squat Test?

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

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

The Lost Resting Position

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

Why We Struggle With Squatting

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

Benefits Beyond Flexibility

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

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

Making the Squat Accessible

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

Laura's Personal Journey

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

The "Use It or Lose It" Principle

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

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

Beyond Static Holding

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

Making It Part of Daily Life

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

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

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

A Test of Mental Resilience

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

Start Where You Are

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

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

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

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

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

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

Almond Milk

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

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

Avocado

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

Blueberries

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

Carrots

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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

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“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

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

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

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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

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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

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“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.