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5 Wardrobe Mistakes Adding Years to Your Appearance

These style faux pas should be avoided.

Ferozan Mast
By Ferozan MastApr 21, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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Ferozan Mast
By Ferozan MastApr 21, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

Is your wardrobe making you look older? It can be easy to fall into the trap of just wearing the same style of clothing despite the natural lifestyle and physical changes that come with every passing year. If you still have a spring in your step but feel out of the loop, fashion-wise, don’t panic—there are many stylists and experts to set you on the right path. Here are five common wardrobe mistakes adding years to your appearance.

Matchy Matchy

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Having your clothing and accessories match can be very aging. “This one can be hard to let go of, but I promise you, it is no longer necessary to match your shoes to your handbag, or wear a set of coordinating earrings and a necklace,” celebrity stylist Miranda Holder tells the Daily Mail. “The minute you do, you are putting yourself in the style territory of our late, great Her Majesty Queen Elizabeth II, and whilst our beloved sovereign was an enduring fashion icon, the roots of her image were planted firmly in her fashion heydays of the 1950s.”

The Wrong-Size Bra

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Wearing the correct underwear is crucial, style experts say. “Believe it or not, the right-size bra can instantly make you look taller, thinner, and more youthful,” says Beth Djalali on Style At a Certain Age. “But the wrong-size bra makes you look shorter, older, and heavier. That’s how vital this undergarment truly is.”

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

Oversized Clothes

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Wearing the right size is important—baggy clothes can end up looking frumpy, which can make you look older. “Choose pieces that are loose but not overwhelming. Try wearing oversized just on one half of your body at a time,” says Jennifer Connelly on A Well Styled Life. “Voluminous tunics paired with oversized pants can make you look like you’re trying to hide something.

Stuck In the Past

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If you’re still wearing the same clothes from decades ago, it might be time to revamp your wardrobe. “While there is absolutely nothing wrong with a look inspired by the 70's, 60's or even 80s - fashion is after all circular, and even the diciest of trends can come back around like a bad taste boomerang - sticking resolutely to a fashion formula that belongs firmly in the past really isn't going to do you any favors,” Holder tells the Daily Mail. “Wearing solely styles of yesteryear whilst resolutely ignoring all that is current is a fast way to the fashion graveyard.”

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

Too Much Dark Clothing

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Too much dark clothing can make you look older, experts say. “[A] common style mistake for women over 40 is wearing too many dark colors together all the time!” says Dallas-based lifestyle influencer Heather Anderson. “Making a conscious choice to wear an edgy all black look is different than wearing predominantly dark colors all the time. It’s important to mix it up because darker colors can be really harsh against our skin and I think wearing light bright colors makes us look far more youthful.”

💪🔥Body Booster: To maintain a youthful appearance, choose clothing that fits properly. Pair a loose top with fitted bottoms, or vice versa, to create a balanced look.

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Healthy Body

10 Ways to Look 10 Years Younger, Say Dermatologists

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Leah Groth
By Leah GrothSep 16, 2024
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Expert-Recommended

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

Looking younger doesn’t come from a magical potion, but that’s the good news: The power is actually within you. With a few simple tweaks to your daily routine, you can manage to be the person everyone says looks great for their age. To find out exactly what to do, we reached out to Dr. Angela J. Lamb, the Director of the Westside Mount Sinai Dermatology Faculty Practice and an Associate Professor of Dermatology. She shared with us her most essential advice for looking 10 years younger, and you can read them right here.

1. Don’t Rub Your Eyes

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Think of where people age the fastest—the neck. The forehead. And the eyes—yes, the skin under and around the eyes can be the most tender and fragile. Remember this next time you get annoyed with someone and rub your eyes at the end of the long day. It can cause the tiny blood vessels to break, and result in puffiness or even crow’s feet before you should have them.

2. Invest in This Serum

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“Invest in a good serum,” says Dr. Lamb. “Serums are your power product with active ingredients. They are critical!!! Think vitamin C, A, E—topically.” These can be expensive—$17 a bottle and up—but the doctor says they are worth it.

RELATED:9 Everyday Habits That Age You Faster, According to Science

3. Drink This Much Every Day

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Increasing the water content in your skin can prevent it from looking flaky, dull and grey. Drinking eight glasses of water daily is recommended by many dermatologists, and you can also check topical products for the following hydrating ingredients: Urea, Glycerin, Ceramides, and Hyaluronic Acid. If your room is extra dry, consider using a humidifier and also avoid hot showers for too long—ironically, they can dehydrate you.

4. Rinse Off Your Conditioner With Cold Water

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Just as hot water can dry you out, a little cold water can keep you looking hydrated—and in fact, it can lock in your hair conditioner, resulting in shinier, more youthful-looking hair. As an added bonus, cold showers stimulate the vagus nerve, which regulates your stress level.

5. Apply This Every 90 Minutes

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“Wear sunscreen: It is the best way to help keep your skin looking young and healthy,” says Dr. Lamb. “Reapply every 90 minutes when out.” In fact, one study showed that if you wear a broad-spectrum sunscreen daily, you’ll have 24% less skin aging than someone who uses it only once in a while.

6. Get Enough Sleep

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“Stress hormones and lack of sleep truly break down collagen and accelerate aging,” says Dr. Lamb. Not to mention, as you age, a lack of sleep can lead to memory problems, irritability, depression or even more falls and accidents. That late-night TV (or booze) binge may feel good at the time, but it will age you, and sour your health, so consider the risks every time. The choice is yours.

And if you enjoyed this article, don't miss 15 Quick Ways to Lose Body Fat Percentage in a Week.

7. Smile and Laugh Often

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“Similar to above, just smiling, good relationships and pure joy help make you look younger. It has been proven,” says Dr. Lamb. There’s a biological reason for this: Laughter increases your blood vessel function, and relieves stress, two key indicates that can lead to a more youthful appearance.

8. Wear This When Outside All Day

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“Wear a hat while hiking/outside all day. Sunscreen is important, but protection from the sun is just as important,” says Dr. Lamb. A proactive approach like this can cost pennies but save you money and pain later, as too much sun can also of course possibly lead to skin cancer.

9. If You’re Going to Do Botox, Here’s When It’s Most Effective

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“So a little Botox at the first sign of wrinkles,” is OK, says Dr. Lamb, and actually it’s preferable that you do it then, if you’re going to do it at all. The FDA-approved neurotoxin smooths out lines and wrinkles and, if used properly, should make you look natural, according to Dr. Lamb. “This is important. If you want to stay ahead of things, do something early. Easier to prevent than to wait until the lines are deep and set in.”

RELATED:I Lost 15 Pounds of Fat and Transformed My Body with These 9 Habits

10. Stop Worrying So Much About Aging And Embrace the Way You Look

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Dr. Lamb didn’t tell us this but she didn’t have to: It’s incredibly important to ensure you don’t have a skin disease, but aging in and of itself isn’t necessarily something you need to “solve.” Eat a diet high in lean proteins, fiber and healthy fats; hydrate; exercise frequently and find joy from your life; a youthful glow may follow, despite a few wrinkles and all. And if you enjoyed this article, don't miss 25 Ways to Not Look Older After 50, Say Experts

Fitness & Workouts

5 Ways You're Ruining Your Body After 55, Say Experts

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Heather Newgen
By Heather NewgenAug 30, 2024
Heather Newgen
Reporter, Field Producer, Writer
Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
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✓Expert-Recommended

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

As we age, our health needs change, and while our 50s are still young, noticeable differences in our bodies start happening. Taking care of our health is vital to living a quality life in later years, so all our bad habits really begin to take a toll. Body Network spoke with Sean Marchese, MS, RN, a registered nurse at The Mesothelioma Center with a background in oncology clinical trials and over 15 years of direct patient care experience, who shared four unhealthy things to stop doing after 55 and why.

What Changes Can People Expect After 55?

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Marchese tells us, "As your body changes with age, some differences, such as hair loss or graying, may be noticeable—however, other signs, such as skin changes or heart disease, maybe more subtle. People over 55 start to notice difficulty falling asleep or staying asleep. Women who have gone through menopause may have lower energy levels or are more at risk for bone fractures. Muscles in the pelvis become weaker, leading to unexpected urinary incontinence. Vision changes after 55 include dry eyes, loss of night vision, or limited color perception. Hearing ability may decrease, as well. Regardless of how you notice your body changing later in life, it’s always important to check in with your doctor regularly to catch any early illnesses or prevent any loss of function."

Avoiding Exercise and Activity

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Marchese reminds us that " a sedentary lifestyle can lead to a higher risk of heart attack, stroke, cancer, dementia, and diabetes for people over 55 years old. The American Heart Association recommends that older adults aim for about two and a half hours of moderate-intensity or 75 minutes of vigorous exercise weekly. If you’re unsure which exercises are appropriate for your age or health condition, consult with your doctor, who can guide you on the most appropriate activities."

Related: 6 Simple Exercises For Beginners to Look and Feel Better

Missing Essential Vaccinations

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"Adults over 55 years old have a less active immune system than younger people, making them more susceptible to contagious infections, such as pneumonia and influenza," Marchese says. "Everyone should aim to receive the flu shot annually unless contraindicated by a doctor, but older adults shouldn’t assume that’s enough. Doctors recommend that adults over 55 also receive shingles, meningitis, and pneumonia vaccines. Vaccines are safe and effective, and complications from these illnesses could be severe."

Self-Isolation

Depressed senior woman at home feeling sad. Elderly woman looks sadly outside the window. Depressed lonely lady standing alone and looking through the window.Shutterstock

Marchese shares, "Unfortunately, self-isolating and quarantine have become commonplace terms since the COVID-19 pandemic. Over time, this type of social isolation can affect older adults' mental and physical health. One study reported that loneliness in people over 55 years old can have the same adverse effects as smoking 15 cigarettes daily and can also increase the risk of dementia. If you feel lonely, look for online groups or start video calls with friends and families. Your doctor may be able to connect you with resources for socializing or group therapy, as well."

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

Settling for Poor Sleep

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Marchese says, "People over 55 years old may have difficulty falling asleep or staying asleep, but insomnia should not be considered a normal part of aging. Inadequate sleep can reduce immune system effectiveness and increase the risk of heart disease and certain cancers. Older adults require between seven and nine hours of good-quality sleep every night. If you haven’t slept enough, consider changing your bedtime routine or sleep environment. Reduce light sources (except safety lights such as in the bathroom) and consider adding a white or brown noise machine near the bed. Make your bedtime routine a regular habit and avoid screens in bed. If you’re still having trouble sleeping, consult with your doctor about other changes you could make or medicinal solutions."

💪🔥Body Booster: Stay active to reduce health risks as you age. Aim for at least 2.5 hours of moderate exercise or 75 minutes of vigorous exercise each week.

Healthy Body

9 Skincare Mistakes Aging You Prematurely

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Leah Groth
By Leah GrothOct 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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While there is no way to prevent your skin from aging, there are ways to slow it down – and, on the flip side, speed it up. “There are quite a few skincare mistakes I often run into among clients in my treatment room,” Varuni Palacios, esthetician and founder of Studio Varuni in Los Angeles, tells Body Network. “Below, a few of the most common,” she tells us.

Skipping SPF

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The first mistake is skipping SPF. “Sun damage via constant and prolonged exposure to the sun’s harmful rays is the #1 cause of aging in the skin and in the body. On the skin, sun damage can look like hyperpigmentation, melasma, skin complexion irregularities, and premature fine lines and wrinkles. The #1 most effective way to prevent/avoid / combat sun damage is by using SPF. It’s important to use it every single day, rain or shine, and in winter or summer. And always apply to the neck, decollete, and back of the hands,” she says.

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

Not Properly Removing Makeup

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Next up, not properly removing makeup. “Proper makeup removal is crucial for maintaining healthy skin, yet it is often overlooked or inadequately performed,” says Palacios. “At the end of a long day, we want to remove dirt, pollution, sunscreen, makeup, and debris from our skin to prevent clogged pores and maintain healthy, balanced skin. The most effective way to do this is via double cleansing. First, start with a micellar, cream, or oil cleanser, and then follow up with a thorough gel or foaming cleanser for best results.”

Skipping Moisturizer

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Are you skipping moisturizer because you think your skin is oily? Don’t, says Palacios. “I often hear my clients say that they avoid using moisturizer because they think it makes their oily skin feel oilier. When we skip moisturizer, our skin goes into panic mode and overproduces oil to compensate for what it’s missing. It feels counterintuitive, but hydration and moisture are so important for our skin, which is a hydro-lipid biome. It craves moisture and hydration. Without it, premature aging caused by dehydration will occur and look like dull, lackluster, dry, sagging, and wrinkled skin,” she explains.

Not Getting Enough Sleep

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Your skin may be suffering at the expense of your sleep. Not prioritizing sleep hygiene is a mistake, according to Palacios. “Our body and brains reset with sleep. It’s the best, most important thing we can do to function well and feel good. Our body secretes human growth hormones during sleep, which help repair and regenerate skin cells, maintain collagen production, and reduce the effects of acute and chronic stress. Without restful and intentional sleep, we experience sleep deprivation, which is linked to increased cortisol, a prominent trigger of inflammation, breakouts, and premature aging.”

RELATED:25 Surprising Benefits of Walking Backwards: Why Experts Say It's Better Than 1,000 Steps Forward

Ignoring the Neck, Decollete, and Hands

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Are you ignoring the neck, decollete, and hands when it comes to skincare? “Aging shows in the face first, but also on the neck, decollete and hands——places where our skin is thinnest and most exposed to the sun (driving!) I always direct my clients to treat these areas just like they would the skin on their face and apply cleansing, hydrating, and rejuvenating products and treatments to these areas,” Palacios says.

Getting Too Much Sun

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Ignoring sun exposure is another faux pas. “Wearing SPF is important, but even better if we can avoid the sun altogether. It isn’t cool to suntan anymore because we know that the effects are so harmful. If you’re going to be out in the sun (hiking, at the beach, driving, etc.), take other preventative measures to avoid the sun (wear a hat, stay in the shade), especially at times of the day when the sun is harshest,” says Palacios.

Using Poor Quality Skincare

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Using poor-quality skincare can age your skin faster. “I have a few rules when it comes to good skincare: 1: You get what you pay for. 2: Consistency is key. And 3: Clinical studies are everything,” says Palacios. “Clinical studies are one of the most critical ways to understand effectiveness; however, they’re expensive for brands to conduct, and they are often a factor in product price points. Additionally, modern formulations come with better delivery methods for ideal penetration into the deeper layers of the epidermis and dermis——another price point factor. It’s up to us to be conscious consumers and do our research so that we see beyond fancy packaging and cheap price points. When it comes to skincare, quality is key and an important investment.”

Skipping Exfoliation

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Skipping exfoliation is another mistake you don’t want to make. “Exfoliation, also known as desquamation, is the process of removing dead skin cells from the surface of the skin. It is a natural part of the epithelial process and happens naturally in cycles synced with our metabolism. As we age, the desquamation process slows (alongside our metabolism), and so exfoliation using exfoliators becomes important for maintaining healthy, ageless skin,” Palacios says.

There are three types of exfoliators: physical (through the use of scrubs, brushes and tools), enzymatic (through the use of enzymes which work on the superficial levels of the epidermis to break down keratin——enzymes literally digest the dead skin cells on the surface of your skin), and chemical (use alpha hydroxy acids, beta hydroxy acids and other chemical compounds to work at every layer of the skin.)

“To maintain healthy-looking, glowing, even-toned skin and tackle problematic concerns like acne and pigmentation, I recommend a gentle exfoliation routine for almost every single one of my clients, through a combination of physical, enzymatic, and chemical exfoliation both at home and in the treatment room. However, it’s important not to overdo it, and we must replenish the skin whenever we exfoliate to prevent irritation and damage to the skin barrier. Hydration is a key partner in exfoliation,” she adds.

RELATED:Get a Zero Belly Without Counting Calories or Starving Yourself

Eating Too Much Added Sugar

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Lastly, eating too much-added sugar can prematurely age your skin. “If you invest in anti-aging treatments and skin care and eat a lot of processed, added sugar, you’re missing the point,” says Palacios.

“When your blood sugar spikes, your body releases inflammatory chemicals called cytokines, which can lead to skin issues like acne, redness, puffiness, rosacea, and psoriasis. When your blood sugar spikes, your body can't handle the excess, and a chemical reaction called glycation occurs. Glycation weakens the collagen and elastin in your skin and leads to wrinkles, sagging, and a dull appearance.” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Fitness & Workouts

She Walked 30 Days With a Weighted Vest and Learned 5 Critical Mistakes

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Christopher Roback
By Christopher RobackDec 19, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

When health and fitness expertChalene Johnson discovered she had early-stage bone density issues at 47, she turned to weighted vest walking for a solution. But what started as a bone health experiment turned into a journey of unexpected discoveries. After 30 days of testing different approaches, she identified crucial mistakes that could make or break your weighted vest walking routine. Her insights, combined with scientific research, reveal exactly what you need to know before starting this increasingly popular fitness trend.

Mistake 1: Starting Too Heavy

"My first mistake was buying a 30-pound vest because I thought I had a strong core," Chalene admits in her post. "I almost threw my shoulder out, trying to get it on." She learned that weight selection depends more on core strength and comfort than body size. "I think it depends less on your weight and your height and more upon your strength, your core strength, and what's comfortable for you," she says. Most people should start with an 8-pound vest, while those with weaker cores might begin with 5 pounds.

Mistake 2: Rushing Into Long Walks

"The first week that I started wearing it, I noticed that it felt super heavy," Chalene recalls. "I wanted to get it off me as quickly as possible." Instead of immediately taking long walks, she discovered a better approach: "I just wore it around the house and kept checking if 30 minutes had passed." This gradual introduction proved crucial for success.

RELATED:Mom Loses 35 Pounds in 6 Months Using 5 Natural Methods to Lower Cortisol

Mistake 3: Choosing the Wrong Vest Style

"The way that it fits makes a really big difference," Chalene emphasizes. She tried multiple styles before finding the right one. "There are vests that go around your shoulders and buckle across your chest and others where the weighted part is in the middle of your chest." She warns against chest-weighted designs: "I don't find those very comfortable. I think a man made that vest." The key is finding a style that allows proper posture and comfortable movement.

RELATED:She Broke Up with These 5 Bad Habits at 46 and Lost 10 Pounds in 2 Months

Mistake 4: Inconsistent Progression

"By week three, I realized, hey, maybe I just wear this around the house and just try to extend it by maybe 10 minutes each time I wear it," Chalene explains. She found success by wearing it three to four times weekly during everyday activities: "brushing my teeth, maybe doing research, standing up at my working desk." This consistent, gradual approach helped her body adapt properly.

Mistake 5: Ignoring Your Body's Signals

"When my husband and I take a leisurely walk after dinner, we both put on our weighted vests, and we walk slower, which is more enjoyable," Chalene shares. She learned to adjust her expectations and listen to her body. Instead of forcing long walks immediately, she found success in shorter, more frequent sessions. "I feel like the vest pulls my shoulders back, so it improves my posture," she notes, highlighting the importance of paying attention to how your body responds.

The Science Behind the Benefits

Research strongly supports the benefits of weighted vest walking. Studies published in Osteoporosis International show it can significantly improve bone density, particularly in the hips and spine. The Medicine & Science in Sports & Exercise journal found that adding a vest increases calorie burn by 10-15% while maintaining a comfortable walking pace.

Finding Your Sweet Spot

Studies suggest wearing a vest that's 10-20% of your body weight can significantly increase exercise intensity without requiring faster movement. However, as Chalene's experience shows, starting lighter is crucial. The Journal of Strength and Conditioning Research reports significant improvements in lower body strength after just 12 weeks of consistent practice.

RELATED:10 Signs You’re Burning Fat, Not Muscle

Making It a Sustainable Habit

By the end of 30 days, Chalene's perspective completely changed. "It started to feel like a hug," she says. The key to success is gradual progression and consistency. By avoiding these five critical mistakes, you can make weighted vest walking a comfortable, sustainable part of your fitness routine while maximizing its bone-strengthening and calorie-burning benefits.

As Chalene discovered, the goal isn't to challenge yourself to the point of discomfort. Instead, focus on consistent, comfortable progress that allows you to maintain this beneficial practice long-term. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

Get Shredded in 60 Days!

Sarah Mackay liftwsarah
I'm a Fitness Expert and Here Are 3 Tips to Get Shredded in 60 Days
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Christopher Roback
By Christopher RobackApr 04, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓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've all been there—trying diet after diet only to end up back where we started. Fitness coachSarah Mackay knows this struggle all too well. Once a gym-avoider battling an eating disorder, Sarah transformed her life through fitness and discovered what really works for long-term results. "After 60 long days of dieting, I'm finally shredded and it was so much easier than I thought it was going to be," Sarah shares. Keep reading to discover her three key principles that will help you not just lose weight, but keep it off for good.

Why Most Diets Fail

The world is full of fad diets promising quick results, but statistics show they rarely work long-term. "According to a 2007 review of weight loss studies, sustained weight loss after a period of dieting is actually the exception, not the rule," Sarah explains in her video. The problem isn't you—it's how these diets are designed. Quick fixes lead to quick losses, but without a maintenance strategy, you'll likely bounce back to old habits once the diet ends.

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

Understanding Calorie Deficit

Weight loss comes down to one simple principle: calorie deficit. "Weight loss isn't actually as hard as many people make it out to be and it all comes down to a calorie deficit, where you just eat fewer calories on a daily basis than your body burns," Sarah says. Your body burns calories through resting, exercise, non-exercise activities, and digestion. Creating a deficit means eating less than your body burns daily.

Finding Your Maintenance Calories

Before starting any weight loss journey, you need to know your starting point. "Calculating your maintenance calories is actually nowhere near as hard as it may sound," Sarah points out. Your maintenance calories are simply how much you need to eat to maintain your current weight. Once you have this number, you can create your deficit by eating less than this amount each day.

Choosing Your Weight Loss Rate

You need to decide how quickly you want to lose weight. "A slower, more sustainable rate of weight loss means losing around 0.5% of your body weight each week," Sarah recommends. For faster results, you can aim for 1% weekly loss, but this requires a larger calorie cut. For a 135-pound person eating 2,500 maintenance calories, a 0.5% loss means reducing to 2,150 calories, while 1% requires cutting to 1,825 calories daily.

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

Why Slower Is Often Better

The temptation to lose weight quickly is strong, but patience pays off. "A more sustainable rate of loss allows you to have a little bit more flexibility in your diet and enjoy free meals without completely derailing your progress," Sarah explains. This balance isn't just more enjoyable—it's actually the key to long-term success rather than yo-yo dieting.

Adjusting As You Go

As you lose weight, your body adapts by burning fewer calories. "After a few weeks of dieting, your initial deficit probably won't be much of a deficit at all," Sarah warns. This explains why many people hit plateaus despite doing everything "right." The solution is simple: periodically drop your calories down a bit more or increase your activity level to maintain your deficit.

The Exercise Factor

While diet alone can create a deficit, exercise gives you more flexibility. "Including exercise into your plan gives you a way to burn calories and means you don't have to aggressively cut your food in order to stay within your calorie deficit," Sarah shares. Plus, working out is what gives you that toned, shredded look once the weight comes off.

Finding Exercise That Works For You

Not all workouts are created equal when it comes to calorie burn. "Exercises that are higher intensities, such as running or HIIT, will burn much more calories within a small time frame in comparison to lower intensity exercises such as walking," Sarah points out. The best workout plan is one you can maintain long-term, whether that's daily walks or intense HIIT sessions.

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

Sarah's Personal Sweet Spot

Everyone's ideal exercise routine is different. "Personally, getting in around 8,000 to 15,000 steps each day and doing a light to moderate form of cardio two to five times a week seems to be the sweet spot for me that I can maintain in the long run," Sarah reveals. For a more shredded look, she recommends weight training about three times weekly plus eating around one gram of protein per pound of body weight.

The Consistency Factor

Weight loss isn't about perfection—it's about persistence. "A consistent calorie deficit, no matter how long it takes you, inevitably will lead to weight loss," Sarah emphasizes. Consistency turns healthy eating into a routine, helping you avoid weight gain rebounds after dieting. Don't worry about slip-ups; what matters is getting back on track quickly.

The Post-Diet Plan

Most diets fail because they don't address what happens after you reach your goal. "Without a plan to maintain our weight once it's off, it is inevitable that we go back to old eating habits and rebound on the weight that we've just lost," Sarah cautions. The key is having a concrete strategy for maintenance from day one.

RELATED:20 Superfoods for People Over 50

Transitioning To Maintenance

Once you reach your goal, it's time to shift gears. "You're going to need to come out of your deficit straight away and shift immediately to your maintenance calories for your new weight," Sarah advises. This direct approach lets your body recover from the stress of dieting while preventing the urge to binge that often happens after restriction ends.

Finding Your New Maintenance Level

Your new maintenance calories won't be the same as before you lost weight. "Finding your sweet spot for your new maintenance calories will take a little bit of trial and error," Sarah says. Start by adding about 200-600 calories to your diet intake, then monitor your weight. If it remains stable for a week, you can gradually add more calories until you find your maximum maintenance level.

The Freedom Factor

The goal of maintenance is to eat as much as possible while keeping your weight stable. "The more food that you are able to eat, the less you will feel restricted and the more likely you are able to stick to a healthy eating plan that allows you to maintain your new body weight," Sarah explains. This freedom is what makes your results truly sustainable for life.

Conclusion

Following these three principles—smart dieting, appropriate exercise, and having a maintenance plan—is the key to not just getting shredded, but staying that way. Sarah's approach proves that weight loss doesn't have to be miserable or temporary. By focusing on these fundamentals and avoiding quick fixes, you can transform your body and keep it that way for good. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

10 Best Foods That Actually Reduce Blood Sugar Levels

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I'm a Dietitian and These 5 Foods Actually Lower Blood Sugar Levels
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Leah Suzanne
By Leah SuzanneApr 04, 2025
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Freelance Writer/Editor
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✓Expert-Recommended

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

Are your blood sugar levels high? While there are drugs that stabilize blood sugar, maintaining a healthy diet is also an effective tool for lowering it. Sophie Lauver of Aeroflow Diabetes, a Registered Dietitian and Board Certified Health and Wellness Coach, spoke to Body Network about the best foods to reduce blood sugar levels. “Unfortunately, one food alone won’t reduce blood sugar levels. But, a well-planned diet including lots of nutrient-dense foods (and the inclusion of physical activity) can play a huge role in improved blood sugar levels,” she says. According to Lauver, below are some foods that, as part of a healthy diet and lifestyle, will help lower blood sugar.

Berries

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The first food you should eat to reduce blood sugar? Berries. “Berries are high in fiber and low in carbohydrates and can slow glucose absorption into the bloodstream,” says Lauver. “They’re rich in antioxidants and can reduce and repair stress put on our bodies.” Blueberries, strawberries, and raspberries are all great options.

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

Lentils

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Lentils are an excellent lean protein that contains carbohydrates. “This mighty pairing of lean protein + carbohydrate can keep you full and mitigate the impact of glucose spikes into your bloodstream, stabilizing your blood sugar,” she says. How should you eat lentils? Add them to soups, cook and eat as a side, or throw them in salads.

Quinoa

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Quinoa is a whole grain, “meaning the grain has not been stripped of its natural vitamins, minerals, and nutrients,” she says. “Whole grains have more fiber than refined grains and have a lower glycemic index.” Eat quinoa instead of white rice, or even add into a soup for some texture.

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

Nuts and Seeds

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Nuts and seeds are another great blood sugar-lowering food. “Healthy fats, like those from plant-based nuts and seeds, when paired with carbohydrates, can slow the absorption of carbohydrates and allow for less of a spike in blood sugar,” she says.

Flaxseed

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Also, infuse your menu with flaxseed. “Flaxseed is a powerhouse that is rich in Omega 3s, fiber, and antioxidants, and may help lower blood pressure, lower triglycerides, reduce the risk of some cancers, help digestion, and improve insulin sensitivity,” she says. “Omega 3s may aid in glucose control, and research is ongoing.” Not sure how to eat flaxseed? It makes a great addition to a smoothie or smoothie bowl. And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.

Fitness & Workouts

10 "Healthy" Habits That Actually Make You Gain Weight

Danielle Pashko thesoulhakker
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Leah Suzanne
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Everyone knows that eating an abundance of fast or calorie-rich food – or skipping exercise – can cause you to pack on pounds. However, there are a lot of habits that will also make you gain more weight that are a little more undercover. Are you making any avoidable mistakes that can make you gain more weight? Body Network asked Danielle Pashko, Functional Nutritionist, health coach, and author of Breaking Your Fat Girl Habits: weight loss mistakes even healthy chicks make! to reveal some of the most common missteps people take that lead to weight gain.

1. "I Can Eat Whatever I Want If I Exercise."

If you think you can eat whatever you want if you exercise, “think again,” says Pashko. “Over-exercising can trigger intense hunger, leading you to consume more calories than you burned. Without mindful eating, workouts won’t cancel out overeating,” she explains.

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

2. "Gluten-Free Means Healthy."

Gluten-free does not mean healthy, according to Pashko. “Many gluten-free products—like breads, pastas, and cereals—are higher in carbs and calories than their traditional counterparts. They may be free of gluten, but that doesn’t make them a weight-loss-friendly choice,” she says.

3. "Adding MCT Oil or Butter to Coffee Boosts Metabolism."

Adding MCT oil or butter to coffee doesn’t necessarily boost metabolism. “If you’re following a ketogenic diet or intermittent fasting, this might work. But if you’re also consuming moderate to high carbs, adding extra fat can quickly lead to weight gain,” Pashko explains.

4."Sushi Is Just Rice and Fish."

Sushi isn’t always the best choice for weight loss. “Many sushi rolls are loaded with hidden sugars, sauces, and fried ingredients. Even seemingly healthy dishes like chicken teriyaki can be packed with hidden calories and additives,” says Pashko.

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

5. "It’s From a Health Food Restaurant, So It Must Be Good for Me."

Health food restaurants don’t always serve diet foods. Pashko points out that many “healthy” restaurant dishes—like oversized salads or grain bowls—can easily exceed 1,000 calories. “I’ve analyzed menus firsthand and was shocked at the sneaky ingredients hiding in so-called health foods.”

6. "Intermittent Fasting Helps With Weight Loss—No Matter What."

Intermittent fasting isn’t a foolproof plan for losing weight. “While fasting can be effective, some people become so ravenous at their first meal that they overcompensate by eating double. Portion control is still essential for success,” says Pashko

7. "Trendy Supplements Like Creatine Enhance Every Diet."

Trendy supplements might seem like a quick-fix for weight loss, but they aren’t. “Creatine and other trendy add-ins can cause water retention and unintended weight gain. Before following the latest TikTok wellness hack, consider whether the benefits outweigh the side effects,” she says.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

8. "Eating a Big Meal Before a Workout Fuels Performance."

No, eating a big meal before exercise won’t necessarily fuel your performance at the gym. “A light snack can help stabilize blood sugar, but a full meal before exercise often leads to post-workout hunger—resulting in two full meals and undoing the calorie burn,” says Pashko.

9. "Strength Training Alone Is Enough to Slim Down."

Strength training is hyped as the best workout for fat loss. However, lifting might not be enough if you want to lose weight. “Resistance training is essential for metabolism and muscle health, but weight loss is difficult without incorporating some form of cardio,” Pashko maintains.

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10. "Healthy Snacks Are Unlimited."

Just because a snack is healthy, doesn’t mean you can eat unlimited amounts. “Snacking is only beneficial when it stabilizes blood sugar and prevents overeating at meals,” Pashko points out. “Keep snacks under 200 calories, with less than 5g of sugar and 30g of carbs, plus protein and fiber to keep you full. Munching on an entire bag of organic popcorn or gluten-free pretzels? That’s a disguised way of eating junk food and marketing it as healthy. Stick to real food like hard-boiled eggs, Greek yogurt, or a few turkey slices.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

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