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Nutrition & Diet

9 Surprising Things That Happen When You Quit Processed Foods

Boost your health with these simple food swaps.

Alek Korab
By Alek KorabOct 17, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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Lacey_Baier23
Copyright laceybaier/Instagram
Alek Korab
By Alek KorabOct 17, 2024
Alek Korab
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Alek Korab is Founding Editor of Body Network
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Nutrition & Diet

Ever found yourself mindlessly munching on chips, unable to stop even when you're no longer hungry? You're not alone. Processed foods are designed to be addictive, making it challenging to break free from their grip. Lacey Baier, a nutrition and fitness coach behind a popular YouTube channel, understands this struggle firsthand. After losing over 250 pounds and maintaining her weight loss, Lacey now shares her "cleanish" approach to health—a balanced, sustainable lifestyle that prioritizes nutrition without sacrificing enjoyment. Read on to discover how cutting processed foods can transform your health and learn practical tips to make this positive change in your own life.

Understand What Processed Foods Really Are

Before diving into the effects of quitting processed foods, it's crucial to understand what they are. According to the U.S. Department of Agriculture (USDA), processed foods are defined as "any raw agricultural commodity subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Recognize the Hidden Dangers of Ultra-Processed Foods

"Most of us know that canned and processed foods can have a negative impact on our bodies, but I don't think a lot of us recognize and understand the extent of what processed foods can do to us," Lacey explains in her post.

She cites a study from the University of Sao Paulo that defines ultra-processed foods as those that are manufactured with added ingredients and are extremely modified. Examples include sodas, chips, milk chocolates, candy, ice cream, cereal, crackers, packaged soups, and chicken nuggets.

Identify the Different Types of Processed Foods

The NOVA classification system, introduced in 2009, offers a more nuanced approach to categorizing processed foods. It identifies four groups: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods. Each category represents a different level of processing, with ultra-processed foods being the most heavily modified.

Understand Why Processed Foods Are So Addictive

Lacey points out the addictive nature of processed foods: "Have you ever just been eating a bag of chips and couldn't stop? That's because processed foods kind of do a number on your brain." She explains that these foods are typically high in sugar, fat, and added chemicals, making them highly addictive. Moreover, they lack essential nutrients, providing empty calories that leave your body craving more.

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

Recognize the Health Risks Associated with Processed Foods

While not all processed foods are harmful, certain types – particularly ultra-processed foods – have been linked to health concerns. The Harvard Health report states that "Processed foods are suggested to contribute to the obesity epidemic and the rising prevalence of chronic diseases like heart disease and diabetes." Ultra-processed foods often contain high levels of sodium, added sugars, and saturated fats. Moreover, extensive processing can lead to nutrient loss, as "nutrients can be destroyed or removed" during the manufacturing process.

Choose Nutrient-Dense Alternatives

"Let's talk about the foods that are a great choice to add to your diet that will hopefully replace some of those more processed foods," Lacey suggests. She recommends focusing on fresh fruits and vegetables, eggs, lean meats, seafood, beans, herbs, legumes, spices, whole grains, full-fat dairy, nuts, and seeds. These nutrient-dense options are filling and provide the body with necessary fiber, protein, and healthy fats.

Make Healthier Food Swaps

The Harvard Health experts recommend practical swaps for a healthier diet: "Look for breads that include whole grain flour as the main ingredient (it should be listed first) and that contain minimal additives and preservatives. Swap out butter spreads for mashed avocado or nut/seed kinds of butter." Other suggested substitutions include whole apples instead of processed apple products, steel-cut or rolled oats instead of instant flavored oatmeal, and natural peanut butter (made with only peanuts and salt) instead of varieties with added sugar and emulsifiers.

Experience the Benefits of Cutting Out Processed Foods

Lacey shares the positive changes you can expect when reducing processed foods in your diet:

  1. Improved focus and concentration
  2. Reduced headaches
  3. Less bloating
  4. Better mood
  5. Improved sleep quality
  6. Enhanced digestion
  7. Clearer skin
  8. Fewer uncontrollable cravings

"Personally, I've seen dramatic changes in my weight, attitude, health, complexion, and overall sense of wellbeing, the more that I have removed processed foods from my diet," Lacey reveals.

RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets

Embrace the Transition Period

Lacey advises that the process of cutting out processed foods may have some initial challenges. "Truthfully, it might get a little bit worse before it gets better," she warns. You might experience irritability, fatigue, or increased hunger for about a week. However, she encourages persistence, reminding us that these are signs of the body adjusting to healthier habits.

Adopt a Gradual Approach to Change

"I don't recommend just throwing out all processed foods from the house and never having them again," Lacey suggests. Instead, she recommends a more reasonable approach: use up what you have and then replace it with healthier alternatives. This gradual transition allows for sustainable change and helps your body adjust to new eating habits.

Lacey concludes with an encouraging message: "This is your opportunity to start giving your body the fuel that it needs, and it will thank you, I promise you." By making conscious choices to reduce processed foods and embrace whole, nutrient-dense alternatives, you're taking a significant step towards improved health and wellbeing. 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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Nutrition & Diet

9 Surprising Things That Happen When You Quit Processed Foods

Lacey_Baier23
Copyright laceybaier/Instagram
Alek Korab
By Alek KorabOct 17, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
See Full Bio
Follow:

Ever found yourself mindlessly munching on chips, unable to stop even when you're no longer hungry? You're not alone. Processed foods are designed to be addictive, making it challenging to break free from their grip. Lacey Baier, a nutrition and fitness coach behind a popular YouTube channel, understands this struggle firsthand. After losing over 250 pounds and maintaining her weight loss, Lacey now shares her "cleanish" approach to health—a balanced, sustainable lifestyle that prioritizes nutrition without sacrificing enjoyment. Read on to discover how cutting processed foods can transform your health and learn practical tips to make this positive change in your own life.

Understand What Processed Foods Really Are

Before diving into the effects of quitting processed foods, it's crucial to understand what they are. According to the U.S. Department of Agriculture (USDA), processed foods are defined as "any raw agricultural commodity subjected to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging, or other procedures that alter the food from its natural state."

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Recognize the Hidden Dangers of Ultra-Processed Foods

"Most of us know that canned and processed foods can have a negative impact on our bodies, but I don't think a lot of us recognize and understand the extent of what processed foods can do to us," Lacey explains in her post.

She cites a study from the University of Sao Paulo that defines ultra-processed foods as those that are manufactured with added ingredients and are extremely modified. Examples include sodas, chips, milk chocolates, candy, ice cream, cereal, crackers, packaged soups, and chicken nuggets.

Identify the Different Types of Processed Foods

The NOVA classification system, introduced in 2009, offers a more nuanced approach to categorizing processed foods. It identifies four groups: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods. Each category represents a different level of processing, with ultra-processed foods being the most heavily modified.

Understand Why Processed Foods Are So Addictive

Lacey points out the addictive nature of processed foods: "Have you ever just been eating a bag of chips and couldn't stop? That's because processed foods kind of do a number on your brain." She explains that these foods are typically high in sugar, fat, and added chemicals, making them highly addictive. Moreover, they lack essential nutrients, providing empty calories that leave your body craving more.

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

Recognize the Health Risks Associated with Processed Foods

While not all processed foods are harmful, certain types – particularly ultra-processed foods – have been linked to health concerns. The Harvard Health report states that "Processed foods are suggested to contribute to the obesity epidemic and the rising prevalence of chronic diseases like heart disease and diabetes." Ultra-processed foods often contain high levels of sodium, added sugars, and saturated fats. Moreover, extensive processing can lead to nutrient loss, as "nutrients can be destroyed or removed" during the manufacturing process.

Choose Nutrient-Dense Alternatives

"Let's talk about the foods that are a great choice to add to your diet that will hopefully replace some of those more processed foods," Lacey suggests. She recommends focusing on fresh fruits and vegetables, eggs, lean meats, seafood, beans, herbs, legumes, spices, whole grains, full-fat dairy, nuts, and seeds. These nutrient-dense options are filling and provide the body with necessary fiber, protein, and healthy fats.

Make Healthier Food Swaps

The Harvard Health experts recommend practical swaps for a healthier diet: "Look for breads that include whole grain flour as the main ingredient (it should be listed first) and that contain minimal additives and preservatives. Swap out butter spreads for mashed avocado or nut/seed kinds of butter." Other suggested substitutions include whole apples instead of processed apple products, steel-cut or rolled oats instead of instant flavored oatmeal, and natural peanut butter (made with only peanuts and salt) instead of varieties with added sugar and emulsifiers.

Experience the Benefits of Cutting Out Processed Foods

Lacey shares the positive changes you can expect when reducing processed foods in your diet:

  1. Improved focus and concentration
  2. Reduced headaches
  3. Less bloating
  4. Better mood
  5. Improved sleep quality
  6. Enhanced digestion
  7. Clearer skin
  8. Fewer uncontrollable cravings

"Personally, I've seen dramatic changes in my weight, attitude, health, complexion, and overall sense of wellbeing, the more that I have removed processed foods from my diet," Lacey reveals.

RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets

Embrace the Transition Period

Lacey advises that the process of cutting out processed foods may have some initial challenges. "Truthfully, it might get a little bit worse before it gets better," she warns. You might experience irritability, fatigue, or increased hunger for about a week. However, she encourages persistence, reminding us that these are signs of the body adjusting to healthier habits.

Adopt a Gradual Approach to Change

"I don't recommend just throwing out all processed foods from the house and never having them again," Lacey suggests. Instead, she recommends a more reasonable approach: use up what you have and then replace it with healthier alternatives. This gradual transition allows for sustainable change and helps your body adjust to new eating habits.

Lacey concludes with an encouraging message: "This is your opportunity to start giving your body the fuel that it needs, and it will thank you, I promise you." By making conscious choices to reduce processed foods and embrace whole, nutrient-dense alternatives, you're taking a significant step towards improved health and wellbeing. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Woman Gave Up Junk Food for 2 Months and Here's What Happened to Her Body

Melanie_Murphy17
Copyright Melanie Murphy/YouTube
Christopher Roback
By Christopher RobackOct 22, 2024
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.

We've all been there — craving that late-night snack or quick convenience food. For Melanie Murphy, an Irish author and YouTuber, these cravings were more than occasional indulgences. They were the start of a 15-year struggle with disordered eating and food addiction. "I was addicted to industrially produced edible food-like substances," Melanie admits. "Pop-Tarts, Pringles, sausage rolls, and Coca-Cola were my weaknesses." But what happens when you decide to quit ultra-processed foods cold turkey? Read on to discover Melanie's surprising journey and how it might inspire your own health transformation.

The Dangers of Ultra-Processed Foods

Before diving into Melanie's story, it's crucial to understand the scale of the problem. According to a recent study, eating higher levels of ultra-processed foods shortens life space. The risk increases up to 14 percent for women and 15 percent for men. The study found that people who ate ultra-processed foods were 10 percent more likely to die from heart disease or diabetes compared to those in the bottom 10 percent. It also found that people who consumed most of these types of food were generally younger and heavier.

The study did note that even those who were at normal weight and generally consumed a healthy diet were not immune to the risk of consuming ultra-processed foods. They, too, were at a higher risk of early death.

"Our study results support a larger body of literature, including both observational and experimental studies, which indicate that ultra-processed food intake adversely impacts health and longevity," said lead author Erikka Loftfield, an investigator at the National Cancer Institute in Bethesda, Maryland. "However, there is still a lot that we don't know, including what aspects of ultra-processed foods pose potential health risks."

Melanie's Health Scare and Two-Month Challenge

After a health scare in February, Melanie found herself unable to eat most foods. As she recovered, she craved only whole foods like eggs, parsnips, and organic steak. This unexpected shift led her to embark on a two-month journey of eating only whole, unprocessed foods. "I was kind of just eating a lot of those things over and over again with loads of pink salt," Melanie recalls in her post. "I felt like I was being so nourished. It was like my dead granny was just hugging me and feeding me the stews she used to make on a Sunday."

The Surprising Benefits of Quitting UPFs

The results were dramatic. "It was like this kind of brain fog veil was lifted away," Melanie recounts. She experienced less joint pain, better sleep, stable energy levels, improved skin, and significant weight loss. "I lost nearly another 10 pounds since then. And it's just continually, just very slowly. It's like inflammation is going or something," she marvels.

Improved Energy and Physical Stamina

Other improvements included better digestion and increased physical stamina. "After my COVID, I was just in bits. I couldn't even clean the kitchen without getting out of breath. I was that sick," Melanie shares. "Now, I've regained my ability to go for fast walks, and I'm doing yoga and all this kind of stuff."

The Challenges of Whole Food Eating

While the health benefits were clear, Melanie acknowledges the difficulties of this lifestyle change. "The hard part is being prepared," she admits. "Having the house stocked up with this stuff, having stuff prepared to take with me places." She also notes the social challenges, including judgment from others.

A New Perspective on Food and Health

Melanie's experience has changed her relationship with food. "My taste buds feel like they've changed," she says. Simple whole foods now taste incredibly satisfying to her. More importantly, her focus has shifted from weight to overall health. "It's about the feeling, how I feel. I feel so healthy. I feel healthier than I have in maybe ten years."

RELATED: 13 Popular Drinks Ranked From Least to Most Harmful

Warning Signs You May Be Eating Too Many Processed Foods

A woman who eats a lot of fast foodShutterstock

While Melanie's journey is inspiring, it's important to recognize the signs that you might be consuming too many processed foods. According to preventive cardiologistStephen Devries, MD, "Recent data shows that 57% of caloric intake in adults comes from ultra-processed foods. For children, it's sadly even higher, with 67% of their daily calories coming from relatively empty, ultra-processed foods." Here are some warning signs to watch out for:

Unexplained Weight Gain

If you're struggling with weight gain despite your best efforts, processed foods might be the culprit. Dr. Devries explains, "Ultra-processed foods are the perfect storm to promote overconsumption and weight gain. They are laboratory engineered to maximize appeal, are calorie-dense, and have little or no fiber or other healthful nutrients."

Constant Thirst

Finding yourself constantly reaching for water? The Mayo Clinic warns that processed foods often contain high levels of sodium. "As it turns out, you don't even need to [add salt] because manufacturers have already added salt for you — and too much, in fact." This excess sodium can lead to persistent thirst.

Frequent Headaches

If you're experiencing more headaches than usual, your diet might be to blame. West Tennessee Healthcare reports, "Around 5% of people with migraines may develop a headache shortly after consuming processed meat products." These "hot dog headaches" are thought to be caused by nitrites, common preservatives in processed meats.

Persistent Bloating

Feeling bloated more often than not? Stacy Loudon, ACSM-CPT, explains, "Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated. Sugary foods and snacks break down in your body and can make you gassy."

Skin Problems

Your diet could be affecting your skin. The American Academy of Dermatology notes, "If you're like most Americans, you consume plenty of high-glycemic foods and beverages. These foods and beverages raise your blood sugar quickly." This rapid rise in blood sugar can lead to skin issues.

High Blood Sugar

Processed foods can significantly impact your blood sugar levels. Harvard Health reports, "The risk for developing diabetes went up 15% for a 10-percentage-point increase in the amount of ultra-processed food in the diet." This increased risk persists even after accounting for other known risk factors.

Constant Fatigue

If you're always tired despite getting enough sleep, your diet might be the issue. Samantha Cassetty, RD, tells TODAY, "If you experience an afternoon slump or just feel tired a lot of the time despite getting enough sleep, it's possible your eating habits are contributing to low energy levels. Heavily processed and sugary foods are some of the biggest dietary culprits that can lead to fatigue."

Poor Sleep Quality

Your diet can affect your sleep more than you might think. Harvard Health reports, "Researchers found that eating an unhealthy diet high in processed food can affect people's deep sleep (also known as slow-wave sleep)." This crucial sleep stage is when your body repairs and regenerates tissues.

Constant Hunger

If you find yourself always hungry, ultra-processed foods might be to blame. Dr. Amy Shahtells CNBC, "Unbeknownst to many people, the foods we buy have a lot of toxic additives lurking in them. This means they've been altered in ways that actually make you hungrier and hijack the brain to worsen your emotional eating habits."

In conclusion, while Melanie's journey from food addiction to vibrant health through whole foods is inspiring, it's important to be aware of how processed foods might be affecting your own health. By recognizing these warning signs, you can take the first step towards a healthier diet and potentially experience the same transformative benefits that Melanie did. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Processed Foods Nutritionists Actually Eat

Dr Mark Hyman, M.D. drmarkhyman
Copyright drmarkhyman/Intagram
Christopher Roback
By Christopher RobackFeb 13, 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.

We've all stood in the grocery store, staring at labels and wondering if we're making the right choices. With so much talk about avoiding processed foods, it's easy to feel guilty about reaching for anything that isn't straight from the farm. But here's the good news: not all processing is created equal, and some processed foods can actually be part of a healthy diet. Read on to discover which processed foods nutritionists actually recommend and why they deserve a spot in your kitchen.

What Makes a Processed Food "Healthy"?

"Unless you just pick an apple from a tree and eat it, or just eat a raw egg, most food is processed to some degree. Cooking is a form of processing," explainsDr. Mark Hyman, Senior Medical Advisor at Cleveland Clinic. "It's not really that processing is bad. It's what is the processing?"

The key, according to Dr. Hyman, lies in recognizing the ingredients and understanding the journey from farm to fork. If you can trace these steps and don't see a list of "franken ingredients," you're probably making a good choice.

Read on to learn nutritionist-approved processed foods.

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

1. Extra Virgin Olive Oil

pouring olive oil in a spoon on table.Shutterstock

Despite being processed, olive oil remains one of the healthiest fats available. Dr. Hyman endorses it as a staple of healthy Mediterranean diets, noting its minimal processing methods.

2. Greek Yogurt

Greek yogurt on wooden background, Health food from yogurt conceptShutterstock

Harvard's Nutrition Source identifies Greek yogurt as a nutritional powerhouse. With its higher protein content and probiotic benefits, it's a processed food that actually enhances your diet.

3. Canned Legumes

Canned red kidney beans in just opened tin can. Non-perishable food

Shutterstock

The British Dietetic Association champions canned beans and lentils as excellent sources of fiber and plant-based protein. These convenient staples support both digestive health and weight management.

4. Wholegrain Bread

Sliced,Rye,Bread,On,Cutting,Board.,Whole,Grain,Rye,BreadShutterstock

NHS Somerset nutritionists recommend choosing wholemeal or brown bread varieties. These options provide more fiber and nutrients than their white counterparts, contributing to heart health and diabetes prevention.

5. Frozen Vegetables

Frozen,Vegetables,carrots,sweet corn, broccoli,Shutterstock

According to NHS guidelines, frozen vegetables retain most of their nutritional value thanks to quick-freezing processes. They're particularly valuable when fresh produce isn't available or convenient.

6. Fermented Foods

Sauerkraut on a fork with a shallow depth of field. Pickling cabbage at home. The best natural probiotic.Shutterstock

Dr. Hyman points to traditional fermented foods like sauerkraut and miso as beneficial processed options. These foods offer probiotics and enhanced nutrient availability.

7. Canned Fish

Tin can of sprats, sardines. Top view, fish

Shutterstock

Sardines and other canned fish provide essential omega-3 fatty acids and protein in a convenient, shelf-stable form. They're processed simply through canning, preserving their nutritional benefits.

8. Natural Cheese

Cheese collection, pieces of aged British cheddar cheese close upShutterstock

While cheese is technically processed, traditional varieties made from quality milk sources (particularly from A2 cows, goats, or sheep, as Dr. Hyman suggests) offer valuable calcium and protein.

9. Wholegrain Cereals

Whole grain cereal in a bow on a blue backgroundShutterstock

Heart UK research shows that carefully chosen wholegrain cereals can reduce risks of heart disease and type 2 diabetes. Look for options high in fiber and low in added sugars.

10. Dried Fruits and Beef Jerky

Dried fruits and berries on gray background top view. Lemons, oranges, bananas, raisins, cranberries, kiwi, cherries, ginger, plums, strawberries, dried apricots, tangerines, dates, pineapples, figs,Shutterstock

When made without added sugars or excessive sodium, these dried foods offer concentrated nutrients and protein in portable forms.


RELATED:20 Superfoods for People Over 50

Making Smart Choices

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

The key to choosing healthy processed foods lies in reading labels carefully and understanding processing methods. As Dr. Hyman advises, "If you can recognize the ingredients and see the number of steps it took to get from farm to your fork, it's okay."

Remember these guidelines when shopping:

Female hands puts fruits and vegetables in cotton produce bag at food market. Reusable eco bag for shopping. Sustainable lifestyle. Eco friendly concept.Shutterstock
  • Look for minimal ingredient lists
  • Choose items with recognizable ingredients
  • Avoid artificial additives and excessive added sugars
  • Consider the processing method
  • Check for added sodium levels.
By following these principles, you can confidently include healthy processed foods in your balanced diet, making nutrition both convenient and sustainable. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Nutrition & Diet

What Happens to Your Body When You Stop Eating Processed Meats

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Ferozan Mast
By Ferozan MastJun 17, 2024
Ferozan Mast
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Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
✓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.

Processed meats are a staple of the standard American diet—and experts are warning about the health consequences. “Processed meat is any meat that has been preserved by salting or smoking,” clinical dietitian Debra Ruzensky tells MD Anderson Cancer Center. “As well as the well-known examples like hot dogs and bologna, it includes almost all deli meats used in sandwiches, bacon bits added to soups and salads, and sausage and pepperoni you find on pizzas.” So why is processed meat damaging to our health, and what happens when you stop eating it? Here’s what the experts have to say.

Your Sodium Intake Decreases

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Not eating processed meats will mean less sodium in your diet. “Processed meats are any meats transformed by salting, curing, smoking or adding chemical preservatives,” says UCLA Health. “That transformation often leaves processed meat with a high concentration of salt, in addition to the saturated fat many types of meat already contain. The added salt can quickly add up, increasing blood pressure, weight, and the risk of heart disease – three common causes of CVD.”

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

Reduced Risk of Stomach Cancer

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Cutting down on processed meats lowers your chance of getting stomach cancer, experts say. “Research shows that eating processed meats like bacon and cold cuts can increase your chances for stomach and colorectal cancer,” employee wellness dietitian Lindsey Wohlford tells MD Anderson Cancer Center.

Lower Risk of Colorectal Cancer

Asian woman lying sick in hospital.Shutterstock

When you stop eating processed meats, you lower your risk of colorectal cancer. “The World Health Organization defines processed meat as carcinogenic to humans,” nutritional epidemiologist Dr Keren Papier tells The Guardian. “Eating an extra 50 grams of processed meat a day – about two slices of ham – could increase the risk of colorectal cancer by 18%.”

Lower Risk of Type 2 Diabetes

Measuring blood sugar with a blood glucose meterShutterstock

Processed meat is linked to type 2 diabetes, researchers say. “Every additional daily serving of processed red meat was associated with a 46% greater risk of developing type 2 diabetes, and every additional daily serving of unprocessed red meat was associated with a 24% greater risk,” according to the Harvard T.H. Chan School of Public Health.

RELATED: Lose 30 Pounds in 3 Months Without Starving Yourself

Lower Haem Iron Intake

big group of meat, bread and vegetablesShutterstock

Researchers think the haem iron content of processed meats is part of what makes it so dangerous. “Several potential mechanisms have been proposed to explain the link between processed meat and cancer,” says Papier. “One of these is its high haem iron content, which may promote the formation of potentially carcinogenic N-nitroso compounds.”

Less Inflammation

Women show hands pain, numbness, tingling (pins and needles), muscle weakness affected. Signs of neuropathy, stroke, paresthesia, vaccination or Vaccine side effect disease Guillain Barre syndrome,etcShutterstock

Processed meats cause inflammation, experts say. “All processed foods can cause inflammation,” says UChicagoMedicine. “They can alter the bacteria that live in our gut, and that alteration has the ability to interact with our immune system and eventually trigger it in a way that leads to chronic inflammation.”

Improved Gut Bacteria

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Eliminating processed meats can improve your gut bacteria. “Ultra-processed foods contain large quantities of saturated fat and trans-fat, added sugar, salt, and food additives that seriously affect the gut and physical health,” gastroenterologist Preeya Goyal tells PIH Health. “Since the body doesn’t have to do much to digest the food, the gut readily absorbs things like sugar, which can cause spikes in blood glucose levels when digested quickly.”

Nitrates and Health

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One of the major red flags with processed meats is the use of nitrates. “There is some evidence that the way the meat is processed may have health implications,” says Papier. “For instance, curing meat with sodium nitrites, which gives some processed meats their recognizable color, can increase the formation of N-nitroso compounds that may have carcinogenic potential.”

Weight Loss

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

Studies show that processed foods are linked to weight gain. "If we can figure out what it is about ultra-processed foods that drive people to overeat and gain excess weight, then we can at least then target which ones to avoid," says researcher Kevin Hall.

Less Bloating

Unhappy young woman standing in front of a mirror and holding hands on her bloating stomach.Shutterstock

Processed foods may cause bloating. “Processed foods, such as hotdogs and chips, also can create bloating,” according to Orlando Health. “Many processed foods are high in sodium, which makes your body retain water and can cause your stomach to feel bloated. Sugary foods and snacks break down in your body and can make you gassy.”

Is Any Bacon Safe?

Fried bacon slices, closeupShutterstock

“I’ve got a lot of bacon-loving friends who ask me this all the time!” Colleen Doyle, MS, RD, Managing Director, Nutrition and Physical Activity at the American Cancer Society, tells NBC News. “Unfortunately, this is another big question mark. It isn’t known whether there is a safe level of consumption for processed meat — or for unprocessed red meat.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Everyday Foods This Expert Says Are “Absolutely Destroying Your Health”

Dr_Anthony_Balduzzi_NMD5
The Fit Mother Project - Fitness For Busy Moms/YouTube
Christopher Roback
By Christopher RobackDec 12, 2024
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.

They're in your kitchen right now. Foods you eat every day, perhaps even foods you think are healthy. But these everyday staples might be undermining your health without you realizing it. Dr. Anthony Balduzzi, founder of The Fit Father Project and The Fit Mother Project, has helped over 30,000 families transform their health through proper nutrition. After losing his father at a young age, he dedicated his life to studying health and nutrition, earning degrees from the University of Pennsylvania and a doctorate in naturopathic medicine. "These foods are like landmines when you're out in the world," Dr. Balduzzi warns. Here are the top 10 foods he says you need to watch out for – and what to eat instead.

Store-Bought Chips: Your Daily Diet Destroyer

"Chips are literally the living definition of empty calories," Dr. Balduzzi highlights in his post. Just three ounces of chips weekly adds over 24,000 calories to your diet annually – equivalent to about seven pounds of fat. The combination of low-quality potatoes, inflammatory oils, and excessive salt makes them particularly harmful. Instead, try brands made with almond or cassava flour and avocado oil, or make your own apple or zucchini chips at home.

Non-Organic Bread: The Pesticide Problem

Organic Whole Wheat White Bread Cut into SlicesShutterstock

"If you're eating non-organic bread, your bread is sprayed with glyphosate, which is also known as Roundup," Dr. Balduzzi reveals. This pesticide can damage your gut microbiome and potentially cause various health issues. The solution? Switch to organic sprouted bread like Ezekiel Bread or organic sourdough, which offer better nutrition and are often easier to digest.

RELATED: This Nutritionist Shares a 3-Ingredient “Lazy Girl Pasta” That Helped Her Lose Weight

Commercial Baked Goods: The Thyroid Disruptor

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Those tempting pastries and donuts aren't just sugar bombs. "These bromides actually get into your thyroid gland," Dr. Balduzzi explains, "and block the absorption of iodine, leading to a sluggish metabolism." Many commercial baked goods contain these thyroid-disrupting compounds. Instead, opt for healthier breakfast options like avocado toast on organic bread or egg-based recipes.

Cream-Based Pasta Dishes: The Hidden Calorie Trap

Creamy Alfredo pasta with chicken, mushrooms and parmesan cheese. Healthy Italian foodShutterstock

"Even a cup of chicken Alfredo has about 500 calories," warns Dr. Balduzzi, "and let's be honest, this stuff's so good, you want to eat six cups." His solution? Choose organic wheat or legume-based pasta with low-sugar marinara sauce instead. The lycopene in tomato-based sauces offers additional health benefits for vision and overall health.

Fried Fish and Chicken: The Heart Risk Factor

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The evidence is clear: eating fried fish just once weekly increases heart failure risk by 48%. "Fried foods are toxic for your cardiovascular system," Dr. Balduzzi states. The high-temperature frying creates inflammatory compounds that damage your arteries. Instead, opt for baked, grilled, or air-fried preparations.

RELATED: 12 Genius Hacks a Dietitian Uses to Double Her Protein “Without Touching Chicken”

Processed Meats: The Cancer Connection

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"If there is one resounding thing that nutritionists agree on, it's that processed meats are bad for you," Dr. Balduzzi emphasizes. Hot dogs, sausages, and deli meats contain nitrites and nitrates that can increase cancer risk, particularly colon cancer. Choose whole cuts of meat instead, like chicken breast or grass-fed beef.

French Fries: The Aging Accelerator

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"When we take carbohydrates like potatoes and cook them on high heat with vegetable oils, it creates compounds called acrylamides," Dr. Balduzzi explains. These compounds accelerate aging and increase cancer risk. His alternative? Bake sweet potato wedges with olive oil and seasonings for a healthier version of this popular side dish.

Excessive Dairy: The Addiction You Didn't Know About

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"Dairy has a compound called beta casomorphine, which is a natural opioid," Dr. Balduzzi reveals. This explains why we often feel good after consuming dairy – and why it can be addictive. He recommends limiting dairy to occasional use and choosing fermented options like kefir or Greek yogurt when you do indulge.

Processed Plant-Based Foods: The False Health Hero

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Not all plant-based foods deliver on their healthy promise. "What's not awesome is a lot of these fake foods that are trying to be vegan," Dr. Balduzzi cautions. Many contain pesticide-sprayed soy protein and artificial additives. Instead, choose whole food plant-based options like black bean burgers or vegetarian chili.

RELATED: Nutritionist Reveals 8 Signs You're Eating Too Many Carbs

Sugary "Health" Drinks: The Wellness Impostor

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"These things are glorified sugar shots," Dr. Balduzzi warns about supposedly healthy fruit drinks, noting that many contain 30-40 grams of sugar per serving. Despite their promises of vitamins and antioxidants, these drinks can seriously impact your health. Stick to whole fruits for natural sweetness and nutrients, or make fresh vegetable-based juices at home. 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
Copyright lil Piece of Hart/Youtube
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.
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?

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

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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

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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

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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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