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Healthy Body

2-Step Breathing Method Boosts Energy and Burns Fat, Expert Reveals

Most of us aren’t breathing the right way

Leah Suzanne
By Leah SuzanneApr 13, 2025
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Leah Suzanne
By Leah SuzanneApr 13, 2025
Leah Suzanne
Freelance Writer/Editor
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Healthy Body

According to the American Lung Association, the average human takes about 23,000 breaths. Why is breathing so important? Well, there is the obvious reason that as we breathe, “the lungs filter out waste and move the ever-important oxygen into our bloodstream and to all the cells in the body,” they explain. Breathing also helps with everything from relaxation to sleep. And the bad news? “As we age, our lung capacity declines, making this necessary gas exchange more difficult,” explains the ALA. However, according to an expert, there is a simple breathing hack to improve longevity.

Breathing Is Essential

Master Pilates Trainer and creator of The Sheppard Method, Risa Sheppard explains that breathing correctly, although not considered an ‘exercise' movement, “is essential to help build a stronger, healthier body no matter your age.”

Babies Breathe Correctly

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“Most of us stop breathing properly at a young age. As babies, we really can let the air in, let the air out, usually with screaming and crying, filling the lungs to capacity. But somehow, deep breathing gets lost as we age. This can result in a lack of energy, weight gain, and poor health,” she explains.

Most of Us Aren’t Breathing From the Right Place

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Most of us aren’t breathing from the right place. “We want to learn to breathe from our diaphragm to allow the oxygen into the body and support our structure,” she continues.

Benefits of Deep Breathing

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“Deep breathing can help you lose weight, increase energy, reduce blood pressure and heart rate, and improve relaxation,” she adds. “Deep breathing during exercise enhances performance and recovery by improving oxygen delivery to the muscle and reduces stress and anxiety.”

Here’s How to Breathe the Right Way

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To deep breathe, get comfortable and inhale slowly through your nose, filling your lungs as much as possible. “Then, exhale slowly and completely through your mouth. Practice this during the day as much as possible,” she says. “Use the breath to help you move your body while exercising. Think of it like steam that helps the train move forward.”

The Bottom Line

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The bottom line? Learn how to breath correctly and reap the benefits, Sheppard promises. “Everyone can do it; the more you practice, the more natural it will feel. Your body will love you for it!” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

More For You

Healthy Body

Improve Longevity with Simple Hack!

A bearded man is meditating on green grass in the park with face raised up to sky and eyes closed on sunny summer day. Concept of meditation, dreaming, wellbeing and healthy lifestyle
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Leah Suzanne
By Leah SuzanneApr 13, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio

According to the American Lung Association, the average human takes about 23,000 breaths. Why is breathing so important? Well, there is the obvious reason that as we breathe, “the lungs filter out waste and move the ever-important oxygen into our bloodstream and to all the cells in the body,” they explain. Breathing also helps with everything from relaxation to sleep. And the bad news? “As we age, our lung capacity declines, making this necessary gas exchange more difficult,” explains the ALA. However, according to an expert, there is a simple breathing hack to improve longevity.

Breathing Is Essential

Master Pilates Trainer and creator of The Sheppard Method, Risa Sheppard explains that breathing correctly, although not considered an ‘exercise' movement, “is essential to help build a stronger, healthier body no matter your age.”

Babies Breathe Correctly

Portrait of cute little caucasian boy having fun in garden with mother. Child crawling on green grass lawn during walk with mom in yard. Happy childhood and baby healthcare.

Shutterstock

“Most of us stop breathing properly at a young age. As babies, we really can let the air in, let the air out, usually with screaming and crying, filling the lungs to capacity. But somehow, deep breathing gets lost as we age. This can result in a lack of energy, weight gain, and poor health,” she explains.

Most of Us Aren’t Breathing From the Right Place

Young woman practicing breathing yoga pranayama outdoors in moss forest on background of waterfall. Unity with nature conceptShutterstock

Most of us aren’t breathing from the right place. “We want to learn to breathe from our diaphragm to allow the oxygen into the body and support our structure,” she continues.

Benefits of Deep Breathing

Calm, music and fitness person in nature for mental health, wellness and breathing, forest trees and fresh air. Mockup, sports and athlete woman thinking or listening to audio for running inspiration​Protect Your Mental HealthShutterstock

“Deep breathing can help you lose weight, increase energy, reduce blood pressure and heart rate, and improve relaxation,” she adds. “Deep breathing during exercise enhances performance and recovery by improving oxygen delivery to the muscle and reduces stress and anxiety.”

Here’s How to Breathe the Right Way

Man, breathing and relax with peace in nature for exercise, workout or meditation for zen after fitness for spiritual wellness. Calm, athlete and freedom in environment and training mindfulnessShutterstock

To deep breathe, get comfortable and inhale slowly through your nose, filling your lungs as much as possible. “Then, exhale slowly and completely through your mouth. Practice this during the day as much as possible,” she says. “Use the breath to help you move your body while exercising. Think of it like steam that helps the train move forward.”

The Bottom Line

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

The bottom line? Learn how to breath correctly and reap the benefits, Sheppard promises. “Everyone can do it; the more you practice, the more natural it will feel. Your body will love you for it!” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Healthy Body

Forget Xanax: This Natural Stress Hack Works in Seconds, Expert Says

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Leah Groth
By Leah GrothOct 06, 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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FACT CHECKED BY Christopher Roback
✓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.

How we cope with stress varies on a person-by-person basis. Some people soak in a hot tub or sit in a sauna, while others exercise or take medication. However, stress can hit us at the most unexpected times when our go-to methods aren’t convenient or available. However, one expert maintains that there is one natural hack you can do anytime, anywhere, to lower stress levels immediately. Risa Sheppard, Master Pilates trainer and creator of The Sheppard Method, whose clients include Reba McEntire, Katherine Ross, and Ali McGraw, explains how taking control of your breathing is the key to lowering stress levels.

Breathing Is More Important Than You Think

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“I was once instructing a well-known celebrity on a daytime television show many years ago. I yelled out: ‘Breathe!’ He turned to me and said, ‘Oh, breathing is essential in all parts of life.’ We laughed along with the audience, but he spoke the truth. Breathing is essential in all walks of life, and it’s not just to keep our hearts and other essential organs alive,” Sheppard tells Body Network.

RELATED:I Dropped From a Size 10 to a 4 by Eating These 10 Foods

There Is a Lot of Research Supporting Breathwork for Stress

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She maintains that there is a lot of research supporting the benefits of breathwork. “Studies have shown that breathing itself, that thing we do without thinking about it, reduces stress, gives us focus, and helps with not just exercise but many other things as well,” Sheppard explains.

Deep Breathing Is Effective for Stress

Fit woman with her hands on her hips taking deep breathe. Female athlete taking break after intense workout.Shutterstock

Here is what to do if you find yourself in a stressful situation — it could be your boss, another work partner, or a social partner, or as simple as things to do on your list that give you anxiety: Don’t reach for a Xanax. Instead, “stop and do some deep breaths to calm your system,” she suggests. “It works.”

RELATED:I Finally Banished Belly Fat in My 40s by Doing These 8 Things

She Recommends the 4-7-8

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One of her favorite breathing exercises is the 4-7-8 method. “Breath in for 4 counts, hold for 7 counts, and release for 8,” she explains. “Do these 3 or more times depending on the time you have.” And do them whenever you can or feel the need to.

It Controls Fight Or Flight Response

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“It calms the mind and helps regulate the hormone cortisol, which controls your fight or flight response,” she says. “Too much cortisol being released in your body too often can have negative long-term health effects.”

RELATED:Tarah Schulte in 2-Piece Workout Gear Reveals How to Lose 20 Pounds in 4 Months with 9 Easy Habits

You Can Do It Anytime, Any Place

Horizontal portrait of a beautiful young fit smiling woman deep breathing in front of a clear blue sky in a sunny windy day of summerShutterstock

Another bonus? Breathwork is super versatile, and it comes in handy in all situations. “You can practice 4-7-8 breathing anywhere at any time,” she says. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

Fitness & Workouts

Fitness Expert Shows How to Burn Fat at 40

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Leah Groth
By Leah GrothFeb 02, 2025
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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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.

Do you want to lose weight over 40 but are struggling? Amanda Lim is a Women’s Online Fitness and Nutrition Coach, “Helping women achieve their best selves physically, mentally and spiritually,” according to her Instagram bio. In a new social media post she reveals how to burn fat while maintaining muscle mass. “If you are in your 40s and beyond…This is what I’d do if I wanted to lose fat (and keep the muscle),” she writes. “Let’s cut through the noise. Fat loss isn’t just about slashing calories and piling on cardio. If you want to lose fat while keeping your muscle (aka looking strong, not “skinny soft”), here’s what actually works.”

Start with a Calorie Deficit

The first thing you need to do is cut your calories, as that is the only way you can lose weight. “Start with a 20% calorie deficit,” she says.

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

Strength Train

“Strength training is non-negotiable,” she adds. “3-5x a week, aiming to get stronger. Fat loss isn’t about endless cardio or high-rep light weights. If you don’t lift, you will lose muscle, and your metabolism will suffer for it.”

Add Cardio During the Middle to End of a Fat Loss Phase

She also recommends cardio but says that “it’s a tool, not the strategy” and should only be used in moderation. “Only add it if needed toward the mid to end of a fat loss phase. Choose something you actually enjoy so you’ll stay consistent.”

Walk…A Lot

You also need to walk…a lot. “Steps matter more than you think,” she writes. “No, you don’t need 10k. But if you’re averaging 5-6k, bumping it up by 2k will make a difference without burning you out. More movement = more energy burn without draining your recovery.”

Eat 80 Percent Whole Foods

And, eat healthy most of the time. “80% whole foods, 20% soul foods,” she writes. “This isn’t about being perfect. It’s about being consistent. If you can fit that ice cream into your calories? Enjoy it. You don’t need to “earn” your food, and balance is what keeps you sane. ( As long as you are progressing weekly).”

Don’t Punish Yourself

If you have one bad day, “MOVE ON,” she says. “Seriously, one meal or one day won’t ruin your progress, but letting it spiral into a week will. What you do most of the time matters. Progress comes from consistency, not perfection.”

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

You Don’t Need to Go to Extreme

Bottom line? You don’t need to go to extremes to lose weight. “This is exactly how I’d approach fat loss if I wanted to keep my muscle, my strength, and my sanity. No fads, no extremes—just smart, sustainable habits that actually get results,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

The Simple Best Exercise to Lose Weight, by Fitness Trainer

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Leah Groth
By Leah GrothApr 10, 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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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

You don’t need a fancy gym, personal trainer, or several hours a day to get into the best shape of your life. According to one expert, losing weight requires just a pair of sneakers. Online fitness trainer and coach Alexandra (@alexx.fitt) has amassed a following on TikTok and Instagram by sharing videos about how she lost 50 pounds by making a few simple tweaks to her life. In a recent Instagram video, she reveals the simple exercise that is responsible for her transformation: Walking. “10k steps a day is life-changing here’s how,” she writes in the caption.

You Can Burn a Lot of Extra Calories

alexxandra_fitt2alexx.fitt/TikTok

“I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra.

It Can Be Done Anywhere, Wearing Anything

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You also don’t need to spend a lot on clothing or equipment. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds.

RELATED: 5 Foods to Melt Your Belly Fat Away=

It Helps Regulate Appetite

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Walking is also good for appetite regulation, according to Alexandra. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

It Uses “Fat as Fuel”

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Walking also uses “fat as fuel,” she says. “Since walking is low impact your body will tap into your fat storage instead of ‘eating up’ your muscles.”

Walking Plus Healthy Eating Habits Helped Her Lose Weights

Alexandra_alexx.fitt11alexxandra.fitt/Instagram

“When I lost 40lbs, the ONLY exercise I did was walk,” says Alexandra. “Gyms were shut down, so it’s all I could do. Along with cleaning up my eating habits walking is the main exercise that helped me lose weight fast!”

RELATED: 19 Arm-Toning Workouts for Women Looking to Achieve Sculpted Shoulders and Biceps

Brisk Walking Boasts Many Other Health Benefits

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According to JAMA Internal Medicine, walking at a brisk pace for about 30 minutes a day offers lots of healthy benefits, including a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

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

And, Walking 10K Steps a Day Has Been Linked to Weight Loss

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Also, a 2018 study published in the journal Obesity found that walking 10,000 steps a day is great for weight loss and weight management.

💪🔥Body Booster: Set a goal to walk 10,000 steps a day for a week. At the end of the week assess how your body looks and feels.

Nutrition & Diet

How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

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Leah Groth
By Leah GrothSep 13, 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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FACT CHECKED BY Christopher Roback
✓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.

Andrew Huberman, PhD, is an American neuroscientist who shares all of his life and health hacks on his YouTube channel, Respire. In a new viral video, he reveals the ultimate weight loss secret: How to burn at least 800 extra calories a day without exercising. “If you're really interested in burning calories and you don't have the opportunity to exercise or you're averse to exercise, for whatever reason,” there is another alternative, according to Huberman. He explains that it “is one of the strongest stimuli that one can incorporate to stimulate fat loss, 800 to 2,500 calories per day,” and has “nothing to do with exercise in the traditional form.”

Movement Is Effect to Stimulate Fat Burn

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“Small movements are actually mobilizing and oxidizing a lot of fat and a lot of energy,” he says. “So one of the most powerful ways to stimulate epinephrine, which is also called adrenaline, from these neurons that connect to fat and thereby stimulate more fat, mobilization, and oxidation is through movement. But I'm not talking about exercise.”

Subtle Movement, Like Shivering, Is Effective in Oxidizing Fat

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“The type of movement that I'm referring to is extremely subtle. Some of you may be familiar with this type of movement, but I'm guessing you're probably not familiar with what I'm about to tell you, which is that shivering or shivering is a strong stimulus for the release of adrenaline into fat and the increase in fat, oxidation, and mobilization. But shivering is not just induced by cold. And there are other subtle forms of movement that can greatly increase fat metabolism and fat loss,” he continues.

There Is Research That People Who Shiver Burn More Calories

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He explains that research has found that people who fidget and engage in “subtle movement” throughout the day may overeat but don’t gain weight. “In fact, many people who had low levels of body fat had a lot of resting tremor, not of the Parkinsonian type, but they would bounce their knee while they were sitting. When they would talk, they would engage in very angular movements. They were sort of electric.”

In Fact, They Could Burn 800 to 2,500 More Calories

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“Fidgeters, people that bounce their knee, people that have a head bob while they're listening, people that nod a lot, people that stand up and sit down a lot throughout the day, and people that pace burn anywhere from 800 to 2,500 calories more than the control group in the experiments that they looked at,” he says.

There Is Modern Research Backing This Up

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“There's been a modern look into all this, and these numbers check out that simply moving around a lot, even if those are subtle movements, greatly increases the amount of energy that you burn. And people who overeat, the people who can have the second or the third donut or donuts at all and don't seem to put on weight to the same degree, they are people that move around a lot, even when seated,” he says.

It Can Include Moving Your Limbs or Even Standing Up More Quickly

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“There are people that will often move their limbs very quickly as well. There even have been studies that have explored other things that correlate with fidgeters. Fidgeters stand up very quickly at the end of a lecture, or they start to gather their things very quickly, whereas nonfidgeters don't,” he says.

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

Metabolic Tracking Has Confirmed This

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“In 2015, and again in 2017, there have been studies that have explored this using some modern metabolic tracking. Indeed, simply moving a lot, being a fidgeter, bouncing your knee, standing up, and pacing several times or many times throughout the day led to considerable amounts of fat loss and weight loss. When people were ingesting the same amount of food if they overate, they were able to compensate and burn off that food,” he says.

People Trying to Lose Weight Have Found Success Doing This

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“If they were trying to lose weight, and they incorporated this fidgeting protocol of deliberately trying to fidget more and move around during the day, pace, stand up more quickly, sit down more often, sit down and stand up more often,” he says that “they found that they greatly increased their weight loss anywhere from 20 to 30% increases” and sometimes more. “It seems to work best in people who are already slightly overweight. So, for people who are overweight and are kind of averse to exercise, fidgeting might actually be a good entry point. And 800 to 2,500 calories is a considerable amount of calories when you really think about it.”

Keep Moving

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“There's clearly a tool to export from this, which is that you can increase the amount of calories burned without having to go on additional long runs. I do hope that people are exercising regularly because it's so important for other aspects of brain and body health,” he says.

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Use This Tool to Lose Weight

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“If you're really interested in burning calories and you already exercise, you wanna burn more, or you don't have the opportunity to exercise, or you're averse to exercise for whatever reason, fidgeting movements, staccato movements, standing up, walking around, pacing all the sort of nervous activities that we're so critical of in other people and sometimes in ourselves are actually mobilizing and oxidizing a lot of fat and a lot of energy. And while this probably won't compensate for chronic overeating, the caloric burn from this is considerable and very likely can offset a meal that had excessive calories or a kind of steady state of accumulate of eating too much.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

She Dropped 50 Pounds in 5 Months Just By Walking With This Simple Step Count

Kathleen Hart lil Piece of Hart
I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
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Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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We've all been there – struggling to find an exercise routine that actually works while watching the scale refuse to budge. Kathleen Hart, Mindset & Weight Loss Coach, knows this challenge all too well. After losing 55 pounds three separate times and keeping it off for over 3 years, Kathleen has built a following of nearly 100,000 subscribers on her YouTube channel lil Piece of Hart by sharing practical, sustainable weight loss strategies. Her secret weapon? Walking 10,000 steps daily – a simple habit that helped her drop from 200 pounds to 138. Read on to discover how this accessible exercise can transform your body and mindset without complicated workout routines.

The 10,000 Step Secret

Walking might seem too simple to be effective, but Kathleen swears it's "probably the best exercise you can do for weight loss." She explains that getting her steps in every day was "literally the exact key" to how she lost over 55 pounds three times. The beauty of walking, Kathleen points out, is that unlike other exercises, it "does not feel like exercise" – it's enjoyable and incredibly beneficial for your body. Her personal sweet spot? "I aim to get about 10,000 steps every day and I feel like that is my sweet spot," Kathleen shares.

Perfect for Exercise-Haters

If traditional workouts make you cringe, you're not alone. "I hate exercising. There you go, I said it," Kathleen confesses. She doesn't enjoy home workout videos or going to the gym. Yet walking provides a perfect alternative because it's fun and doesn't feel like a chore. Kathleen tried following online workout programs but couldn't stick with them, whereas walking became something she genuinely looks forward to daily.

Anyone Can Do It

One major advantage of walking is its accessibility. "Anyone can do it, all ages, and it is a low impact workout," Kathleen emphasizes. You won't put stress on your joints or knees while still burning calories. Since most people can walk for long distances and periods, it's an exercise option that doesn't require special skills or equipment. Kathleen recommends this approach especially for those who think they can only walk for a few minutes – just aim to add slightly more time each day.

Belly Fat Buster

Looking to target stubborn belly fat? Walking might be your answer. "Walking can reduce belly fat because regular walking can help your body's response to insulin, which is where you hold your belly fat," Kathleen shares from personal experience. Plus, it boosts your metabolism, which helps with overall weight loss. While spot reduction isn't generally possible, improving insulin sensitivity through regular walking can significantly impact how your body stores fat around your midsection.

Mental Health Benefits

Physical transformation isn't the only benefit of daily walks. "Walking is awesome for your mental health," Kathleen stresses. It modifies your nervous system and can actually decrease feelings of anger and stress hormone production. Taking time for yourself during walks provides valuable "me time" that many of us overlook. Kathleen believes mindset is just as important as exercise and nutrition in your weight loss journey, making walking a powerful tool for both physical and mental wellness.

Health Beyond Weight Loss

The benefits of walking extend far beyond just losing pounds. Kathleen explains that regular walking "has the power to lower your blood sugar," reducing your overall diabetes risk. It also helps lower blood pressure and aids in healthy digestion. Additionally, walking strengthens your bones and muscles by maintaining range of motion and improving blood flow. For Kathleen, these health benefits make walking worthwhile even beyond its weight loss effects.

Vitamin D Boost

Taking your walks outdoors provides an additional benefit: natural vitamin D from sunshine. "I'm right in the sun, as you can see me squinting. This is so good for you," Kathleen says enthusiastically. This natural vitamin source contributes to better overall health and can improve your mood. Combined with the physical activity, outdoor walking creates a powerful wellness combination that indoor exercises can't match.

Better Sleep and Stress Relief

Establishing a walking routine creates positive ripple effects throughout your life. Kathleen points out that "by walking and getting more steps and getting your vitamin D and improving your digestion, you are going to get better sleep." Walking also serves as an effective stress reliever by modifying your nervous system to release anger. These benefits create a positive cycle – better sleep leads to better mood, which makes it easier to maintain healthy habits.

Start Small and Build Up

For beginners, Kathleen recommends starting slow: "See how many steps you're walking right now every single day, and just make an improvement a little bit each day." There's no need to jump from 2,000 to 10,000 steps immediately. "It doesn't have to go from 2,000 steps a day all the way up to 10,000 steps in one day," Kathleen emphasizes. When she began her weight loss journey in 2013, she was walking fewer than 2,000 steps daily with her desk job, but evening walks with her husband and dogs became a turning point.

Track Your Progress

Using a fitness tracker can significantly boost motivation. "Fitbits are a great place to start if you're just trying to track your steps," Kathleen advises, though she's since upgraded to an Apple Watch. She finds step tracking "a little bit addicting" because "you like when your Fitbit buzzes and you see your little step goal going up." This immediate feedback creates a rewarding experience that helps maintain consistency in your walking routine.

Challenge Yourself

Once you've established a walking routine, it's time to increase the challenge. Kathleen suggests walking faster: "Push yourself just a little bit faster. Start off slow if you need to and then increase how fast you're walking." For treadmill users, she recommends a structured workout: start with a 2-3 minute slow warmup, then alternate between fast walking (one minute) and medium pace (one minute) for 20-25 minutes, followed by a 2-3 minute cooldown. This interval approach maximizes calorie burn without overwhelming your body.

The 10K Steps Weight Loss Formula

Through trial and error, Kathleen discovered her personal step goal: "I aim to get about 10,000 steps every day and I feel like that is my sweet spot." This target allows her flexibility with her diet while still making progress toward her goals. "That helps me have a little bit of wiggle room with my diet and still be able to crush my goals," Kathleen explains. She shares that she's currently down to 138 pounds from her starting weight of 200 pounds after having her daughter. Finding your personal "sweet spot" might take experimentation, but Kathleen encourages consistency over perfection.

Real Results, No Magic Pills

Weight loss isn't a quick fix, as Kathleen candidly shares: "There's no magic weight loss pill. There's no like apple cider vinegar drink that you can drink that'll just make you drop pounds." Instead, she encourages readers to "start enjoying the journey and the whole thing will change for you." Walking provides a sustainable approach that can become an enjoyable part of your daily life rather than another dreaded obligation. "Losing weight is a journey," Kathleen reminds us, and her impressive 50-pound weight loss in 5 months through walking 10,000 steps daily proves that simple, consistent habits can create dramatic transformations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Lost 84 Pounds in a Year by Doing These 5 Things

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 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.

If you have over 50 pounds to lose, it can feel overwhelming. One way to ease the burden is by getting advice from weight loss warriors who have successfully gotten in shape and are sharing their solutions. Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a recent social media post, she revealed her top 5 asked questions about how she lost 84 lbs in a year. “Just remember what worked for me might not work for everyone!” she reminded.

I Worked Out My Calorie Deficit

“How do you work out your calorie deficit?” is the top question she is asked. “I guessed at first… and guess what? I wasn’t eating enough 🤣. And then I found out about a TDEE calculator (I used a free one online) and this should give you your deficit. 3 months into my journey, I started working with a coach (worth its weight in gold if this is something you can afford). My top tips with this… always make sure you are eating enough, you can’t function and workout effectively if you don’t eat enough. Don’t stress too much over cals: try it for a week, if you’re being honest with your tracking and still not losing weight, you can lower it slightly. Keep it simple,” she said.

I Tracked My Macros

Next, she is regularly asked about how she tracked her macros. “What do I track with? NUTRACHECK. I find it simple and clear. Easy to track cals and protein,” she reveals.

I Ate Enough Protein

Protein is another core part of any weight loss journey, and Tara made sure to eat enough. “How do I get 150g protein in every day?” is another FAQ her followers have. “Plan your meals around your protein and make sure your breakfast is protein heavy so you’re not chasing your tail all day long,” she responds.

I Cut Out Alcohol

A lot of people also want to know: “Did you cut out alcohol?” she says. “I did at first as I was so determined to lose weight, but I have since reintroduced it. Just remember nothing is forever and it’s ok to stop something for a bit if it’s not serving you in a positive way.”

I Prioritized Nutrition Over Exercise

The last question: Is exercise more important than diet? “Nooooo. You cannot outrun a bad diet. For weight loss it’s all about nutrition and calorie deficit. Steps second and then exercise. So if you’re strapped for time but really want to lose weight, prioritise your nutrition,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Drank a Gallon of Water Daily for 75 Days and Lost 25 Pounds

Jennifer Madison
Copyright Jennifer Madison/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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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.

The Challenge That Changes Everything

We all have moments when we look in the mirror and don't recognize the person staring back. Jennifer Madison found herself at that crossroads and decided to take action. "It was honestly kind of on a whim that I decided to do this," Jennifer admits in her post. "I gave up alcohol not too long ago, just because I wanted to feel better about myself, and I felt like alcohol wasn't helping with any of my goals." Her journey began after hitting 38 days alcohol-free, coincidentally the same number of days she lasted in her previous 75 Hard attempt. This time would be different. Discover how this ordinary woman achieved extraordinary results through pure determination.

What Is 75 Hard Anyway?

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

75 Hard isn't just another fitness challenge—it's a complete mental toughness program designed to transform your life through discipline. The rules are simple but demanding: take a daily progress photo, drink a gallon of water, follow a diet with no cheat meals or alcohol, complete two 45-minute workouts (one outdoors regardless of weather), and read 10 pages of a non-fiction book. Miss one task, and you start over at day one. "If you're already looking for excuses, there are plenty out there," Jennifer says. "There will always be an important event coming up. The weather won't always be 70 and sunny." But the rewards are worth every sacrifice.

The First Week Breakthrough

Woman,Walking,In,The,Park,With,Bottle,Water,In,Summer​Daily WalksShutterstock

Committing to something is always easier than maintaining it, especially when old habits try to pull you back. Jennifer started strong but knew the real challenge would come during her commute days. "I don't know yet if I'm going to share this, or if I want to put it out there again with the world that I'm trying again," she confessed early on. "I know my family is not going to want me to do this again, so I haven't told anyone because I truly was at a really, really dark place last time." Despite her doubts, the results came quickly—she dropped 5.2 pounds in just one week, proving that immediate payoff can fuel long-term commitment.

Overcoming Social Pressure

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Social situations become minefields when you're committed to strict habits. Jennifer faced this head-on during work dinners and celebrations. "Everyone was drinking wine. They were like, 'Oh Jen didn't get a glass.' They told the waiter it was my birthday. He got me a little shot of vodka and pineapple juice. I gave it to a co-worker," Jennifer recalls. She even resorted to smashing cake into a napkin to avoid breaking her commitment when pressured to eat dessert. While these moments were challenging, they strengthened her resolve and showed that saying "no" gets easier with practice.

The Weather Won't Stop You

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Mother Nature doesn't care about your fitness goals, but true transformation means persevering anyway. "It's pouring. So this is what I looked like coming back into work. I'm soaked. My pants are soaked. My shoes are soaked. My socks are soaked. I look like a wet dog but I got my 45 minutes in so that's what counts," Jennifer shared after a particularly brutal outdoor workout. Through rain, cold, and exhaustion, she never missed a day. Your excuses about weather conditions will seem insignificant after seeing what's possible with true commitment.

Hitting the 38-Day Milestone

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Breaking past your previous failure point creates powerful momentum. Day 38 marked a significant psychological milestone for Jennifer—the day she had given up during her first attempt. "I am feeling so happy. My spirits are very high. I am on cloud nine, honestly," Jennifer revealed. "I'm gonna accomplish it this time around. I know I'm gonna hit all 75 days." Pushing through your former breaking point proves that your past doesn't define your future. You can rewrite your story with persistence.

The Physical Transformation

Woman trying dress in looking in mirror cheerful and happy.How to Lose Weight Fast for a Special Occasion, According to an ExpertShutterstock

Consistent effort yields undeniable results. Jennifer lost an impressive 25 pounds during her 75 Hard journey, but the benefits went far beyond numbers on a scale. "My mom kept commenting on how my face looks so much skinnier. I just look in the mirror and I look at myself in the camera so much that I don't really notice the changes," Jennifer remarked. Sometimes others notice our transformation before we do. Your daily progress may seem small, but others will see the dramatic difference when your discipline accumulates over weeks and months.

Developing Healthy Nutrition Habits

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Food discipline isn't just about following rules—it's about developing better awareness of your body's actual needs. "Something I really struggle with and something I'm really working on is trying to control food noise and figuring out am I eating because I feel like it's time to eat or am I eating because I'm hungry," Jennifer shared. Throughout the challenge, she learned to resist social eating cues and listen to her body instead. You'll discover that many of your eating habits are based on convenience or social pressure rather than genuine hunger.

Finding Joy in Movement

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

Exercise becomes something you crave rather than dread when it becomes part of your identity. Jennifer gradually shifted from reluctant workouts to enthusiastic movement. "I feel so good. If I could, I would do midday workouts all the time. I feel like I have the most energy to do my best workouts," she noticed by the end of her journey. Your relationship with physical activity can transform completely when you commit to consistent practice regardless of motivation.

The Mental Transformation

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.12 Ways to Lose Weight Simply by WalkingShutterstock

The physical changes are impressive, but the mental shift is what truly lasts. "I give up too often and I'm changing who I am. I'm not that person anymore. I don't give up on things. I follow through with things. I accomplish my goals," Jennifer declared during the final third of her challenge. This mental toughness extends to every area of life, from career ambitions to personal relationships. You'll develop a proven track record with yourself that builds unshakable self-trust.

Life After 75 Hard

Female bare feet with weight scale on wooden floorShutterstock

Completing a challenge means nothing if you return to old habits. The true test comes after day 75. "In the nearly two months that have passed since doing 75 Hard, I've lost even more weight and feel better than I ever did," Jennifer reported. She maintained her reading habit, consistent workouts, outdoor walks, and even added weight training. The challenge provided the structure to develop habits that became a sustainable lifestyle. Your transformation doesn't have to end when the challenge does.

Start Your Own Transformation Today

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.​HydrationShutterstock

Jennifer's journey proves that ordinary people can achieve extraordinary results through consistent discipline. She started just like you—uncertain, with plenty of excuses and past failures. Yet 75 days of unwavering commitment completely transformed both her body and mindset. "If someone told you that you could change your entire life in just two and a half months, would you do the work necessary to make the change?" Jennifer asks. The answer is up to you, but her results speak for themselves. What could you accomplish in the next 75 days? And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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