From the Guidelines
To improve physical appearance, excluding acne or skin conditions, it is essential to focus on a comprehensive approach that includes regular exercise, proper nutrition, and healthy lifestyle habits, as supported by the most recent evidence from 1 and 1.
Key Recommendations
- Engage in regular physical activity, aiming for at least 150 minutes of moderate-intensity exercise per week, as recommended by 1, which can help reduce body fat and improve body composition, as also suggested by 1.
- Maintain a healthy eating pattern, including a variety of vegetables, fruits, whole grains, and lean proteins, while limiting red and processed meats, sugar-sweetened beverages, and highly processed foods, as advised by 1.
- Incorporate high-intensity interval training into your exercise routine, as it may help improve body composition more than moderate-intensity continuous training, according to 1.
- Prioritize good sleep habits, aiming for 7-9 hours of quality sleep nightly, to allow your body to repair and regenerate, which can also contribute to improved physical appearance.
- Stay hydrated by drinking plenty of water, which can help maintain overall health and skin elasticity.
- Consider posture improvement through regular stretching and core-strengthening exercises, as well as personal grooming and wearing well-fitting clothes, to enhance overall appearance.
Additional Considerations
- Dietary supplements and medications may help improve weight control and body composition, but their use should be approached with caution and under the guidance of a healthcare professional, as mentioned in 1.
- Surgical or interventional therapies can reduce body weight, but these options should be considered only after other lifestyle modifications have been attempted and under the guidance of a healthcare professional, as noted in 1.
From the Research
Methods to Improve Physical Appearance
- Dietary intake has been shown to have a significant association with skin coloration and skin aging 2
- Dietary supplements, such as antioxidants, have been found to improve skin appearance, including reducing facial wrinkling, skin elasticity, roughness, and skin color 2
- A comprehensive approach to weight loss and weight maintenance, including reduced dietary intake, regular physical activity, and behavioral strategies, can also improve physical appearance 3
- Tailored physical activity interventions, which consider an individual's characteristics, needs, preferences, and context, may also be effective in improving physical appearance 4
- Increased dietary fibre and reduced fat intake have been found to be components of successful weight loss and weight maintenance interventions, which can also improve physical appearance 3
Key Findings
- A systematic review of 27 studies found that dietary intake and supplements can have a positive impact on appearance-related outcomes, including skin coloration and skin aging 2
- A study on tailored physical activity interventions found that individualized strategies can be effective in increasing physical activity participation, which can also improve physical appearance 4
- A systematic review of 67 papers on weight loss and weight maintenance found that a comprehensive approach, including reduced dietary intake, regular physical activity, and behavioral strategies, is effective in achieving and maintaining weight loss, which can also improve physical appearance 3