8 Proven Natural Stress Relief Techniques for Instant Calm

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        8 Natural Ways to Lower Stress Levels Now
    Here is how to reduce stress and live a happier life.
By Yaa Boakye, rdn, ldn, cptOct 05, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback

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By Yaa Boakye, rdn, ldn, cptOct 05, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
Healthy Body
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As a healthcare professional, I’ve seen firsthand how stress can impact our lives. We’ve all been there – heart racing before a big presentation, mind buzzing with a never-ending to-do list, or lying awake at night worrying about tomorrow. While a little stress can be helpful, pushing us to meet deadlines or tackle challenges, too much of it can really wear us down.
I’d like to share with you eight natural ways to lower your stress levels that have worked wonders for me and my clients. These are simple, practical tips that you can start using today to feel calmer, more balanced, and happier overall. Everyone’s journey is different, so feel free to try these out and see what works best for you.
Stress Is Your Survival Mechanism
Shutterstock
Stress is often seen as the enemy, but it actually plays a crucial role in survival. In moments of danger, stress triggers the fight-or-flight response, releasing hormones like adrenaline and cortisol that prepare your body to respond quickly. This mechanism has been essential throughout human history, helping our ancestors react to threats and challenges in their environment.
Short-Term Stress Could Be Good…
Shutterstock
In moderation, stress can help you stay focused, alert, and ready to take on immediate challenges. For example, short bursts of stress—like preparing for a big presentation or meeting a deadline—can sharpen your concentration and increase your performance. This is often referred to as “eustress,” a positive form of stress that can be motivating. However, when stress becomes chronic—lasting days, weeks, or even months—it starts to negatively impact your health.
...But Chronic Stress Can Be Devastating
Shutterstock
Elevated cortisol levels, for example, can interfere with sleep, digestion, and immune function, leading to a variety of mental and physical health problems over time. Chronic stress is linked to anxiety, depression, weight gain, and even metabolic conditions like heart disease.
Now, let’s dive in and discover how we can reduce stress and live our best lives. Here are the top eight ways to reduce stress:
Practice Deep Breathing: Calming the Nervous System
Shutterstock
Why It Lowers Stress:
Deep breathing activates the parasympathetic nervous system, which counteracts the stress-induced "fight or flight" response. By lowering heart rate and reducing cortisol, deep breathing helps foster a sense of calm almost instantly.
Tip:
Try the 4-7-8 Breathing Technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. Repeat for 2-5 minutes to quickly relieve stress.
How to Do It:
Set a reminder on your phone to practice this technique twice daily, such as in the morning before you start your day and again before bed. You can also pair this practice with a calming activity, like listening to soft music or sitting in a quiet room.
Get Moving: The Stress-Relieving Power of Exercise
Shutterstock
Why It Lowers Stress:
Exercise promotes the release of endorphins, which are the body’s natural mood elevators. Over time, regular physical activity also reduces cortisol levels, improves sleep quality, and enhances your mental outlook.
Tip:
Start Small: Aim for 30 minutes of moderate activity most days of the week. Walking, swimming, or dancing are great options. If time is short, consider quick bursts of activity, such as 10-minute walks or desk exercises.
How to Do It:
Schedule Exercise: Add “walking Wednesdays” or “movement Mondays” to your calendar. Join a local walking group or invite a friend to exercise with you for accountability. Start with achievable goals, like a 10-minute walk during lunch, and gradually increase the intensity and duration.
Try Meditation: Cultivating Mindfulness and Peace
Shutterstock
Why It Lowers Stress:
Meditation encourages mindfulness, helping you stay present and reducing the mind’s tendency to focus on stressful thoughts. Over time, meditation increases emotional resilience and reduces cortisol levels.
Tip:
Start Small: Try 5-10 minutes of guided meditation daily using apps like Headspace or Calm.
How to Do It:
Set aside a dedicated time each day, like first thing in the morning or right before bed. Block out a “mindful minute” on your calendar and stick to it. Build a meditation corner with a cushion and soft lighting to create a calming space in your home.
Spend Time in Nature: Nature’s Stress Relief
Shutterstock
Why It Lowers Stress:
Exposure to nature lowers cortisol and helps reset your mental state. Immersing yourself in natural environments can reduce mental fatigue and provide a much-needed break from digital distractions.
Tip:
Find Nature: Aim for at least 20-30 minutes of outdoor time each day. This can be a walk in the park, a hike, or even just sitting outside to breathe in fresh air.
How to Do It:
Plan Nature Breaks: Add a 15-minute nature walk to your daily routine or take your lunch outside. If access to nature is limited, consider adding indoor plants to your home or workplace, or use nature-based relaxation videos.
RELATED:I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
Nutrition for Calm
Shutterstock
How to Do It:
The foods you eat have a direct impact on your brain health and stress levels. Omega-3 fatty acids, magnesium, and antioxidants help lower cortisol levels, stabilize mood, and support overall brain health.
Tip:
Try these foods:Fatty fish (salmon, mackerel) for omega-3s.
Leafy greens for magnesium.
Dark chocolate (70% cocoa or higher) for antioxidants.
How to Do It::
Meal Plan for Success: Start by making one or two simple swaps—replace a highly processed snacks (cookies, candies, etc.) with dark chocolate or add salmon to your weekly meals. Write out a grocery list with the foods of interest and plan meals in advance to stay on track.
Practice Gratitude: Reframing Your Perspective
Shutterstock
How to Do It:
Gratitude helps shift your focus from stress to positive aspects of your life. This practice boosts emotional resilience and promotes a more balanced mindset, reducing overall stress.
Tip:
Gratitude Journaling: Write down 3-5 things you’re grateful for each day. This can be anything from a beautiful sunset to a kind gesture from a friend.
How to Do It:
Make It a Habit: Set a time in the morning or evening to reflect on gratitude. Use a journal, an app, or simply express gratitude aloud. Add gratitude reminders on your phone to prompt you throughout the day.
Aromatherapy: Harnessing the Power of Scents
Shutterstock
Why It Lowers Stress:
Certain essential oils, such as lavender and chamomile, have calming properties that help lower cortisol and induce relaxation. Aromatherapy is a simple way to create a calming atmosphere and reduce anxiety.
Tip:
Use Essential Oils: Diffuse lavender oil at home, or add a few drops to your pillow at night to promote relaxation.
How to Do It:
Create an Aromatherapy Routine: Incorporate aromatherapy into your nightly wind-down routine. Use a diffuser or place a small bottle of essential oil on your bedside table to signal your brain that it’s time to relax.
RELATED:10 Must-Know Truths About "Nature’s Ozempic" for "Losing Weight Fast”
Social Support: The Stress-Relieving Power of Connection
Shutterstock
How It Lowers Stress:
Human connection reduces cortisol and buffers against stress by providing emotional security and a sense of belonging. Whether it’s a quick chat with a friend or quality time with loved ones, social support is a powerful stress reliever.
Tip:
Reach Out: When stressed, reach out to a friend or loved one for a quick chat or a brief text message. Simple acts of connection can help ease feelings of isolation and overwhelm.
How to Do It:
Plan Regular Social Time: Add a recurring event to your calendar, such as a weekly catch-up with friends or family. Make time for coffee dates, walks, or video chats to maintain and nurture your social connections.
Conclusion: Small Steps for Immediate Stress Relief
Shutterstock
Managing stress is an ongoing process, and while stress is inevitable, how you handle it is within your control. Start by picking 1-2 techniques that resonate with you, and gradually build from there.
RELATED:Emily Ogan in 2 in 2-Piece Workout Gear Reveals “How to Lose 10 Pounds by Thanksgiving”
Stress Relief Doesn’t Have to Be Complicated
Shutterstock
Remember, stress relief doesn’t have to be complicated or time-consuming. It’s about taking small steps, staying consistent, and being kind to yourself along the way. Always consult with a healthcare provider or mental health professional to ensure you’re choosing the best path for your specific needs. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.
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        8 Natural Ways to Lower Stress Levels Now
    

        Shutterstock
    
By Yaa Boakye, rdn, ldn, cptOct 05, 2024
Yaa Boakye, rdn, ldn, cpt
Owner of Elite Body Data LLC, a body fat testing company leveraging technology to help customers reach health and ...
 See Full Bio 
                       Follow:
                       

   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.
As a healthcare professional, I’ve seen firsthand how stress can impact our lives. We’ve all been there – heart racing before a big presentation, mind buzzing with a never-ending to-do list, or lying awake at night worrying about tomorrow. While a little stress can be helpful, pushing us to meet deadlines or tackle challenges, too much of it can really wear us down.
I’d like to share with you eight natural ways to lower your stress levels that have worked wonders for me and my clients. These are simple, practical tips that you can start using today to feel calmer, more balanced, and happier overall. Everyone’s journey is different, so feel free to try these out and see what works best for you.
Stress Is Your Survival Mechanism
Shutterstock
Stress is often seen as the enemy, but it actually plays a crucial role in survival. In moments of danger, stress triggers the fight-or-flight response, releasing hormones like adrenaline and cortisol that prepare your body to respond quickly. This mechanism has been essential throughout human history, helping our ancestors react to threats and challenges in their environment.
Short-Term Stress Could Be Good…
Shutterstock
In moderation, stress can help you stay focused, alert, and ready to take on immediate challenges. For example, short bursts of stress—like preparing for a big presentation or meeting a deadline—can sharpen your concentration and increase your performance. This is often referred to as “eustress,” a positive form of stress that can be motivating. However, when stress becomes chronic—lasting days, weeks, or even months—it starts to negatively impact your health.
...But Chronic Stress Can Be Devastating
Shutterstock
Elevated cortisol levels, for example, can interfere with sleep, digestion, and immune function, leading to a variety of mental and physical health problems over time. Chronic stress is linked to anxiety, depression, weight gain, and even metabolic conditions like heart disease.
Now, let’s dive in and discover how we can reduce stress and live our best lives. Here are the top eight ways to reduce stress:
Practice Deep Breathing: Calming the Nervous System
Shutterstock
Why It Lowers Stress:
Deep breathing activates the parasympathetic nervous system, which counteracts the stress-induced "fight or flight" response. By lowering heart rate and reducing cortisol, deep breathing helps foster a sense of calm almost instantly.
Tip:
Try the 4-7-8 Breathing Technique: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. Repeat for 2-5 minutes to quickly relieve stress.
How to Do It:
Set a reminder on your phone to practice this technique twice daily, such as in the morning before you start your day and again before bed. You can also pair this practice with a calming activity, like listening to soft music or sitting in a quiet room.
Get Moving: The Stress-Relieving Power of Exercise
Shutterstock
Why It Lowers Stress:
Exercise promotes the release of endorphins, which are the body’s natural mood elevators. Over time, regular physical activity also reduces cortisol levels, improves sleep quality, and enhances your mental outlook.
Tip:
Start Small: Aim for 30 minutes of moderate activity most days of the week. Walking, swimming, or dancing are great options. If time is short, consider quick bursts of activity, such as 10-minute walks or desk exercises.
How to Do It:
Schedule Exercise: Add “walking Wednesdays” or “movement Mondays” to your calendar. Join a local walking group or invite a friend to exercise with you for accountability. Start with achievable goals, like a 10-minute walk during lunch, and gradually increase the intensity and duration.
Try Meditation: Cultivating Mindfulness and Peace
Shutterstock
Why It Lowers Stress:
Meditation encourages mindfulness, helping you stay present and reducing the mind’s tendency to focus on stressful thoughts. Over time, meditation increases emotional resilience and reduces cortisol levels.
Tip:
Start Small: Try 5-10 minutes of guided meditation daily using apps like Headspace or Calm.
How to Do It:
Set aside a dedicated time each day, like first thing in the morning or right before bed. Block out a “mindful minute” on your calendar and stick to it. Build a meditation corner with a cushion and soft lighting to create a calming space in your home.
Spend Time in Nature: Nature’s Stress Relief
Shutterstock
Why It Lowers Stress:
Exposure to nature lowers cortisol and helps reset your mental state. Immersing yourself in natural environments can reduce mental fatigue and provide a much-needed break from digital distractions.
Tip:
Find Nature: Aim for at least 20-30 minutes of outdoor time each day. This can be a walk in the park, a hike, or even just sitting outside to breathe in fresh air.
How to Do It:
Plan Nature Breaks: Add a 15-minute nature walk to your daily routine or take your lunch outside. If access to nature is limited, consider adding indoor plants to your home or workplace, or use nature-based relaxation videos.
RELATED:I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
Nutrition for Calm
Shutterstock
How to Do It:
The foods you eat have a direct impact on your brain health and stress levels. Omega-3 fatty acids, magnesium, and antioxidants help lower cortisol levels, stabilize mood, and support overall brain health.
Tip:
Try these foods:Fatty fish (salmon, mackerel) for omega-3s.
Leafy greens for magnesium.
Dark chocolate (70% cocoa or higher) for antioxidants.
How to Do It::
Meal Plan for Success: Start by making one or two simple swaps—replace a highly processed snacks (cookies, candies, etc.) with dark chocolate or add salmon to your weekly meals. Write out a grocery list with the foods of interest and plan meals in advance to stay on track.
Practice Gratitude: Reframing Your Perspective
Shutterstock
How to Do It:
Gratitude helps shift your focus from stress to positive aspects of your life. This practice boosts emotional resilience and promotes a more balanced mindset, reducing overall stress.
Tip:
Gratitude Journaling: Write down 3-5 things you’re grateful for each day. This can be anything from a beautiful sunset to a kind gesture from a friend.
How to Do It:
Make It a Habit: Set a time in the morning or evening to reflect on gratitude. Use a journal, an app, or simply express gratitude aloud. Add gratitude reminders on your phone to prompt you throughout the day.
Aromatherapy: Harnessing the Power of Scents
Shutterstock
Why It Lowers Stress:
Certain essential oils, such as lavender and chamomile, have calming properties that help lower cortisol and induce relaxation. Aromatherapy is a simple way to create a calming atmosphere and reduce anxiety.
Tip:
Use Essential Oils: Diffuse lavender oil at home, or add a few drops to your pillow at night to promote relaxation.
How to Do It:
Create an Aromatherapy Routine: Incorporate aromatherapy into your nightly wind-down routine. Use a diffuser or place a small bottle of essential oil on your bedside table to signal your brain that it’s time to relax.
RELATED:10 Must-Know Truths About "Nature’s Ozempic" for "Losing Weight Fast”
Social Support: The Stress-Relieving Power of Connection
Shutterstock
How It Lowers Stress:
Human connection reduces cortisol and buffers against stress by providing emotional security and a sense of belonging. Whether it’s a quick chat with a friend or quality time with loved ones, social support is a powerful stress reliever.
Tip:
Reach Out: When stressed, reach out to a friend or loved one for a quick chat or a brief text message. Simple acts of connection can help ease feelings of isolation and overwhelm.
How to Do It:
Plan Regular Social Time: Add a recurring event to your calendar, such as a weekly catch-up with friends or family. Make time for coffee dates, walks, or video chats to maintain and nurture your social connections.
Conclusion: Small Steps for Immediate Stress Relief
Shutterstock
Managing stress is an ongoing process, and while stress is inevitable, how you handle it is within your control. Start by picking 1-2 techniques that resonate with you, and gradually build from there.
RELATED:Emily Ogan in 2 in 2-Piece Workout Gear Reveals “How to Lose 10 Pounds by Thanksgiving”
Stress Relief Doesn’t Have to Be Complicated
Shutterstock
Remember, stress relief doesn’t have to be complicated or time-consuming. It’s about taking small steps, staying consistent, and being kind to yourself along the way. Always consult with a healthcare provider or mental health professional to ensure you’re choosing the best path for your specific needs. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.

        
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Healthy Body
        10 Natural Ways to Lower Stress Levels Now
    

        Shutterstock
    
By Leah GrothSep 25, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   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.
You might think that stress is no big deal, but according to the Centers for Disease Control and Prevention, it can seriously impact not only your mental health but physical as well. “Stress can cause feelings of unease, anxiety, frustration, nervousness, fearfulness, or helplessness. When stressed, you may notice changes in your sleep, appetite, or energy level. Feeling stressed is normal, especially when you are experiencing life changes,” the CDC explains. Luckily, there are a lot of ways to manage and treat stress that don’t involve medication. Adam Potash is a Mandarin Oriental Executive Chef turned personal chef with a certification in Health and Nutrition from the Institute of Integrative Nutrition in New York. He recently spoke with Body Network, offering ten natural ways to lower stress levels now.
Take Time for Yourself
Shutterstock
Potash recommends taking time for yourself. “Carving out time for yourself allows you to recharge and focus on your well-being,” he says. “It’s crucial for avoiding burnout and gaining mental clarity, which ultimately improves your ability to handle stress and make better decisions.”
RELATED: I Lost 22 Pounds in 3 Months With These 7 Game-Changing Tips That Transformed My Body
Establish a Morning Routine
Shutterstock
Avoid stress in the morning by establishing a routine. “Starting your day with a set routine creates structure and control. By planning your day, you reduce anxiety over the unknown and ensure a smoother, more organized day. This also leaves you with more mental energy to focus on tasks, reducing stress,” he says.
Wake Up Before Everyone
Shutterstock
The early bird gets the worm, according to Potash. “Waking up earlier than others offers quiet time to set your intentions and priorities without distractions. This personal space helps you mentally prepare for the day, easing stress before responsibilities take over,” he explains.
Indulge in Self-Care
Shutterstock
“Investing in self-care, like massages or manicures, promotes relaxation and releases tension built up in the body,” Potash claims. “These practices improve physical and mental well-being, acting as a reset button for stress.”
RELATED:6 Signs Your Body Needs More Nutrients
Morning Minutes or Journaling
Shutterstock
Potash recommends taking a few minutes to journal, as it “helps you process thoughts, emotions, and worries,” he says. “This mindful practice enables you to clear mental clutter, reducing feelings of overwhelm and fostering self-awareness.”
Take 30-Minute Walks
Shutterstock
30-minute walks can seriously help you destress. “Regular walking is a proven way to reduce stress by boosting endorphins, the body's natural mood enhancers. Physical activity not only improves your mood but also provides a mental break from daily challenges,” explains Potash.
Engage in Meditation
Shutterstock
Get your zen on, suggests Potash. “Meditation promotes relaxation by encouraging deep breathing and mindfulness. It helps quiet your mind, lower cortisol levels, and bring attention to the present moment, reducing overall stress,” he says.
Listen to Music
Shutterstock
Music is a powerful tool for stress relief, according to Potash. “Uplifting or calming tunes can elevate your mood, reduce anxiety, and create a more positive atmosphere, helping you manage stress throughout the day,” he says.
RELATED:12 Expert Tips to Shed 10 Pounds Before the Holidays
Take the Dogs to the Park
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Spending time outdoors, especially with pets, has immediate stress-relieving benefits. “Nature provides a calming environment while interacting with pets boosts serotonin and reduces feelings of loneliness or stress,” says Potash.
Learn to Say No
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“Setting boundaries and learning to say no prevents you from overcommitting and spreading yourself too thin. By prioritizing your needs and time, you protect your mental health and reduce unnecessary stress,” says Potash. And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.
Fitness & Workouts
        8 Game-Changing Daily Habits for a Better Body
    

        docamen/autumn_bates_/TikTok
    
By Leah GrothApr 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   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.
It shouldn’t have to take the starting of a new year to make game-changing health resolutions. Whether it is January or August, you can improve your life by making a few small tweaks to your day that can make a huge difference. Here are 8 things you should be doing now, according to wellness gurus.
1. Exercise 8 Minutes Every MorningShutterstock
You might not think you have time in your busy schedule to make it to the gym, but according to Jorge Cruise, a personal trainer and New York Times bestselling author, all you need is 8 minutes in the morning. Cruise wrote an entire book detailing the simple exercises that can help you lose two pounds per week in under ten minutes. 
Related: I Lost 15 Pounds in 6 Weeks With These 3 Things
2. Take Periodic Breaks for Spurts of ExerciseShutterstock
Meghan Livingstone, Certified Holistic Nutritionist, also has a suggestion on how to sneak exercise into your busy day. She recommends taking “periodic breaks during your workday to move,” keeping it simple. “Something like standing up after 30 minutes or an hour and doing some stretching, reaching your arms up overhead or doing something like 20 squats or 20 jumping jacks,” she says. “As we know, sitting for a lot of the day isn't great for our health, but even a little bit of movement can have benefits for us when it comes to reducing our risk for chronic disease.”
3. Drink More WaterShutterstock
Livingstone also encourages amping up your hydration. “Drink a big glass of water first thing in the morning. Hydrating really well when we first wake up is a great way to get in a bunch of water when we can otherwise kind of forget about it as the day goes on,” she says. “Plus, when we wake up, we tend to be a little bit more dehydrated since we've been sleeping through the night.”
4. Start SnackingShutterstock
You might associate snacking with empty carbs and processed food. However, learning how to snack the right way can help you lose weight. “Snacking is a good thing to do when we respond to our hunger signals. By fueling up properly through the day, we really help to avoid getting over hungry, which then leads us to often making poor food choices or binging later on in the day,” explains Livingstone. It also helps us to better balance our blood sugar, supports our mood, our energy levels, and it keeps cravings in check. She suggests having a small snack every two to three hours between bigger meals. Also, try and snack on protein, “things like Greek yogurt with berries or nuts and seeds with apple slices or banana with nut butter or boiled eggs,” she recommends. 
Related: This is the #1 Carb You Could Eat For Your Body
5. Practice MindfulnessShutterstock
Practicing mindfulness can help you evolve in 2024. Whether you devote a minute, 10 minutes, or longer, Livingstone suggests focusing on the little things you can do to live in the present, and quelling negative thoughts and anxiety. “And now, just for a minute, pause, notice your surroundings. Maybe take a deep breath and just notice what's around. You can have amazing effects on your sense of wellbeing. I do love the app called Insight Timer for doing some meditations,” she said. 
6. Take a Daily WalkShutterstock
Going on a walk every day, “or even just a few times a week,” is a game changer, says Livingstone. Going for a daily walk can be a game changer in terms of exercise, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace. “I like going for walks anywhere from 15 to 45 minutes around my neighborhood or some of the trails nearby,” she adds.
Related: 4 Incredible Ways Your Body Changes When Intermittent Fasting
7. Cut Out Sugar in Two Easy Steps@autumn_bates_Sugar detox tips #sugar #sugardetox #nutritiontips #weightlosstipsforwomen
The thought of cutting sugar completely from your diet may be daunting. However, according to Autumn Bates, CCN, MS, CPT. “The first thing you need to do is eat protein,” she reveals in her viral TikTok video. “Protein turns off hunger and can reduce sugar cravings. She recommends eggs, cottage cheese, fish, Greek yogurt, and ground beef. The second step? Get more sleep. “Poor sleep increases the hunger hormone ghrelin which can increase cravings for fast energy sources like sugar.” She recommends aiming for 8 hours every night.
8. Quit Drinking@docamenDry January forever 👏🏻 no more brain fog in 2022! #fyp #foryoupage #mentalhealthmatters #alcoholfree
Daniel Amen, MD, offers three simple tips to quit drinking alcohol in a viral video. “If you are drinking a lot, cut it down by ten percent over ten days,” he says. “That way you are probably not going to go into withdrawal. The second? “Begin to see alcohol not as your friend,” he says. “See the bottle and a small brain. See the bottle and fat on your body. See the bottle with more brain fog and cognitive problems. And finally, “find something to replace it with, even if it's something as simple as sparkling water with a little lemon,” he suggests. “ Love something to drink that loves you back.”
💪🔥Body Booster: Snack wisely every few hours on protein-rich foods like Greek yogurt with berries or nuts with apple slices to keep hunger in check, maintain energy levels, and make healthier food choices throughout the day.
Fitness & Workouts
        Look and Feel 10 Years Younger in 8 Weeks Naturally
    

        Shutterstock
    
By Leah GrothApr 29, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
You don’t have to go under the knife to look and feel younger. In fact, there are a variety of things you can do to promote longevity that don’t even cost a dime. “Looking and feeling younger naturally involves a holistic approach,” explains Certified fitness trainer Jason Kozma, aka Mr. America and Mr. Muscle Beach, who is a champion bodybuilder who trains clients at Santa Monica-based High Performance Personal Training. “Consistency is key, so stick to these habits over the course of 8 weeks to see and feel the difference,” he says, offering some tips to look and feel better naturally.
Clean Up Your Diet
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First and foremost, clean up your diet. “Eat natural, non-man-made foods like lean meats, green vegetables, natural carbohydrates, like oats or potatoes instead of bread, fruit, instead of sodas or candies or baked items,” he suggests. Also, avoid food in boxes, meal prep yourself, and shop around the edge of the store, not in the middle.
Drink More Water
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“Drink more water – and mostly just water,” suggests Kozma. “Aim for 100 ounces per day.” According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.
RELATED: 10 Snacks to Help You Lose Weight
Exercise Regularly
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Regular exercise is another key to longevity. “Incorporate a mix of cardiovascular exercise, strength training, and flexibility exercises into your routine to maintain muscle mass, improve circulation, and keep your body strong and flexible,” he suggests.
Get Enough Sleep
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Also, get enough sleep. “The average person needs about eight hours of sleep per night so your body can heal and your mind can be clear,” says Kozma. What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.
Control Stress
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Controlling your stress is also key. “Find ways to keep your mind calm. The exercise mentioned above goes a great way toward managing stress. Many people bolster this by adding meditation, practice, or yoga.  Excessive stress creates cortisol, which is an aging hormone,” Kozma says.
RELATED: 7 Fat-Burning Vegetables to Include in Your Diet Now
Create a New Skincare Routine
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Creating a new skincare routine can also brighten up your complexion. “Cleanse, moisturize, and protect your skin from the sun's harmful rays with sunscreen to prevent premature aging,” Kozma recommends.
Limit Alcohol and Quit Smoking
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If you want to look younger, consider bidding adieu to bad habits. “Excessive alcohol consumption and smoking can accelerate aging, so limit alcohol intake and avoid smoking altogether,” says Koza.
RELATED: I Lost 100 Pounds by Cutting Out Sugar
Think Positively
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Finally, try having a positive mindset. “Cultivate a positive outlook on life, practice gratitude, and surround yourself with supportive people to promote mental well-being, which can contribute to a youthful appearance and attitude,” Kozma concludes.
💪🔥Body Booster: Before you spend a lot of money trying to look younger, make some changes to your lifestyle that will help you look and feel more youthful.
Healthy Body
        6 Surprising Techniques to Reduce Anxiety, Clinical Psychologist Swears By
    

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By Leah GrothOct 08, 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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Sure, meditation, getting enough sleep, eating healthy foods, and taking supplements are known ways of reducing anxiety. However, there are some other more unique methods that can help calm your nerves. Body Network spoke with Brian F. Licuanan, PhD, board-certified clinical psychologist and author of How to Get Your Resisting Loved One Into Treatment, who shares some insight into the five best techniques to reduce anxiety that you might now know about.
1. Stop Future Tripping
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First, stop future tripping, Dr Licuanan recommends. “A lot of times, anxiety is fueled by excessive concern about the future or events that may potentially happen. Research has shown that 75% or more of what we worry about never comes to fruition. This means a lot of our anxiety is based on situations or events that actually never happen but that we continue to entertain those distressing thoughts in our minds,” he says.
RELATED:5 Breakfasts I Eat On Repeat to Drop Body Fat Fast
Instead, Seize the Present Moment
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One way to stay away from thinking too much about the future is by focusing on the present moment. “Mindfulness techniques (activities to stay present in the moment), such as meditation, diaphragmatic breathing, progressive relaxation, journaling, praying, and other activities that cause you to focus on what is happening in the now are critical tools in combating anxiety,” he explains.
2. Stop Focusing on What You Can’t Control
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Next, stop focusing on what you can’t control. “Anxiety can be rooted in struggling in trying to control things that we don't have any power over. Examples of certain aspects of life that we don't have power over are people's opinions of us, how other people are feeling, what's happening in the bigger world, how people are going to behave, etc,” says Dr Licuanan.
Instead, Recognize What You Can
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Instead, recognize what you can control. “The only thing we have any control over is our attitudes, beliefs, emotions, and actions. When we are able to focus on the things that we have power over, we increase the chances of accomplishing the aimed task and goals, which can increase our level of self-confidence and, as a result, lower our anxiety,” he says.
RELATED:This "20-10" Method Is the Simplest Way to Lose Belly Fat and Up to 40 Pounds 
3. Stop Catastrophizing
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Next, stop catastrophizing and stay optimistic. “One way of coping, but it is considered to be an unhealthy way to do so, is by imagining the worst case scenario or outcome, also known as catastrophizing. When we imagine the worst-case outcomes, this unhealthy mindset provides a protective layer of emotional shielding in case things don't go our way. However, this type of thinking prevents us from likely achieving desired outcomes,” says Dr Licuanan,
Instead, Be Optimistic
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Instead, stay optimistic. “To combat this way of catastrophic thinking, it's important to stay hopeful and imagine the more ideal and desired outcomes because if we can think of a desired outcome, we increase the chances of it happening. When we achieve intended outcomes, anxiety levels likely decrease,” he recommends.
4. Stop Ignoring Your Physical Health
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Stop ignoring your physical health, advises Dr Licuanan. “Anxiety can be linked to deficiencies or how we treat our bodies.”
RELATED:I'm a Dietitian, and These Are the 12 Exact Steps to Lose Body Fat for Good
Instead, Attend to Your Body’s Needs
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Instead, attend to your body’s needs. “Exercise is one critical way to lessen anxiety due to stress relief that occurs from movement as well as the release of our natural opiates in our body, also called endorphins,” he says. “Additionally, through exercise or physical exertion, serotonin and dopamine are released, which can help mitigate anxiety and stress. It is also important to be mindful of what we put into our bodies. Excessive amounts of caffeine, nicotine, and sugar can serve as fuel for worry, especially if you already struggle with a baseline level of anxiety on a consistent basis.”
5. Stop Hanging Onto Resentments
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Number four, stop hanging onto resentments and be kind. “Whenever we harbor and not work on treating unresolved anger, that emotion eventually turns into resentments (I call resentments the termites of our inner being or acid of our souls). Resentments cause a great deal of inner stress and anxiety,” Dr Licuanan says.
Instead, Be Kind
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Instead, be kind. “When we are able to work on forgiving and accepting things we cannot control and let go of people who have harmed us or situations that have caused a great deal of sadness, we are able to move on with our lives and open the door to moving towards inner peace,” he says. “One way of being more at peace is by being kind to others. Some ways of being kind to others may be doing acts of healthy service, recognizing other's strengths, straying away from ill will or negative gossip, etc. It's very hard to be authentically kind to others if we are harboring resentments.”
6. Stop the Negative Self Talk
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Finally, stop the negative self-talk. “Talking negatively to ourselves and reminding ourselves of all of our deficiencies and character defects are very detrimental actions that facilitate anxiety. People who have a great deal of anxiety tend to not only focus on things they cannot control, but they also view their lives as flawed and do not focus on the things that they are good at or the strengths that they have,” says Dr Licuanan.
RELATED:I Got Into the Best Shape of My Life and “Rocking” at 51 With This Top Workout
Instead, Practice Positive Self-Affirmations
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Instead, affirm yourself. “Positive self-affirmations have been consistently shown in research to elevate mood, improve cognitive functioning, and actually have positive effects on brain chemistry,” he says. “Affirmations can also impact physical health by lowering stress and pushing us towards engaging in healthy habits (eat healthy, exercise regularly, surround ourselves with healthy people, harbor self-value, make healthy choices, etc.)” And if you enjoyed this article, don't miss 40 Health Symptoms That Can Be More Serious Than You Think.
Fitness & Workouts
        She Dropped 50 Pounds in 5 Months Just By Walking With This Simple Step Count
    

        I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
    

        Copyright lil Piece of Hart/Youtube
    
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.
 See Full Bio 
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
            
            
        
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A post shared by Kathleen Hart- Mindset & Weight Loss Coach (@lil_piece_of_hart)
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
            
            
        
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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
            
            
        
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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
            
            
        
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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
            
            
        
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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
            
            
        
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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
            
            
        
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A post shared by Kathleen Hart- Mindset & Weight Loss Coach (@lil_piece_of_hart)
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
            
            
        
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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
            
            
        
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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
            
            
        
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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
            
            
        
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A post shared by Kathleen Hart- Mindset & Weight Loss Coach (@lil_piece_of_hart)
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
            
            
        
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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
    

        Copyright mummyjuggler/Instagram
    
By Leah SuzanneApr 14, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
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
            
            
        
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A post shared by TARA DIXON | ONLINE COACH | PERSONAL TRAINER (@mummyjuggler)
“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
            
            
        
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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
            
            
        
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A post shared by TARA DIXON | ONLINE COACH | PERSONAL TRAINER (@mummyjuggler)
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
            
            
        
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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
            
            
        
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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
    

        Copyright Jennifer Madison/YouTube/Shutterstock
    
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.
 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.

            
                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?
            
            
        Shutterstock75 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
            
            
        ​Daily WalksShutterstockCommitting 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
            
            
        ShutterstockSocial 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
            
            
        ShutterstockMother 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
            
            
        ​It's Now Part Of My LifeShutterstockBreaking 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
            
            
        How to Lose Weight Fast for a Special Occasion, According to an ExpertShutterstockConsistent 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
            
            
        ​Why Should You Make Them?ShutterstockFood 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
            
            
        ShutterstockExercise 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
            
            
        12 Ways to Lose Weight Simply by WalkingShutterstockThe 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
            
            
        ShutterstockCompleting 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
            
            
        ​HydrationShutterstockJennifer'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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