Latest news with #75HardChallenge
Daily Mirror
20-05-2025
- Health
- Daily Mirror
I've stopped eating one food - now my 8 health issues have gone
Fatmagul Karabacak, 23, lost 5kg in a month and has experienced clearer skin, no bloating, better sleep and improved mental clarity A TikTok creator has revealed her incredible no-sugar journey, which has taken the platform by storm, gaining over 16.6 million views. For years, 23-year-old Fatmagül Karabacak struggled with several health issues, including bloating, fatigue, inflammation, poor sleep, dull skin, and lack of focus, prompting her to seek a change. Initially committing to the popular 75 Hard challenge on social media, Fatmagül soon made a long-term shift towards a no-sugar lifestyle, declaring she's never felt better. The 75 Hard Challenge, made famous by entrepreneur and public speaker Andy Frisella, is an intensive 75-day program designed to boost mental toughness, physical fitness, and self-discipline by adhering to strict daily guidelines. The challenge involves sticking to a healthy diet plan and completing two workouts daily (including one outdoors). As well as drinking a gallon of water, reading 10 pages from a self-improvement book, and taking a daily progress photo, all for 75 consecutive days. During the challenge, Fatmagül decided to cut out sugar from her diet. She claims to have experienced remarkable changes since making the switch, including clearer skin, reduced bloating, improved sleep, and enhanced mental clarity, all due to ditching sugar, reports Bristol Live. Before giving up processed foods and sugar, she described herself as slender but with a "fat face". Consuming too much sugar can lead to a fuller face, mainly due to water retention. Speaking to Fat Burners Only about her transformation, she said: "I just woke up one day and had enough." 'The best decision I've made for my body, mind and skin' Fatmagül has experienced remarkable transformations after cutting out sugar for just four weeks, including enhanced sleep, consistent energy levels, and sharper focus. She said: "I sleep 7 to 9 hours now and actually feel rested. I've lost over 5 kilograms, my skin's clearer, and I've said goodbye to bloating. Pants I couldn't fit into before? Now they're too big!" The benefits weren't solely physical. "I just feel so much better mentally, I'm calmer, clearer, and honestly just lighter all around. Not just in my body, but in my mind too - like I've got a sense of control back," she explained. 'I'm not restricting myself, I'm listening to my body' Her approach differs from temporary diets because she only eliminated sugar. "I'm not starving or skipping out on carbs, I'm simply just eating more intuitively now, fuelling my body with food that makes me feel good," she said. Fatmagül attributes her success to the fact that removing sugar isn't a quick fix but a lasting lifestyle adjustment. She said: "I've found a few go-to healthy snacks that really help when I'm craving something sweet, like dates with peanut butter, berries with a bit of dark chocolate, or caramelised banana with oats. "I also love simple meals like chicken breast with hummus and apple slices, or making protein pancakes and fruit bowls. They're honestly delicious, and I never feel like I'm missing out." 'Saying no was the biggest challenge AND milestone' Embarking on a sugar-free lifestyle wasn't easy for Fatmagül, though. "Eating out was hard, and so was explaining the diet to people who didn't get it. But as soon as people started noticing the difference - that's when it clicked, not only for them, but for me too," she said. "The hardest challenge of all was simply just saying no to myself. I found when I started posting my journey on TikTok it held me accountable and helped me stay focused. Knowing that others started the diet because of me was also incredibly motivating." 'Just start, it's hard to begin with but it really is worth it' Reflecting on what advice she would have given herself before starting her no-sugar journey, Fatmagül said: "You'll have to let go of a few things, and it won't always be easy, but you are so worth the effort. Don't wait for the perfect moment, just take the first step." For those considering cutting out sugar, her guidance is to take it easy and pay attention to how your body responds rather than adhering to rigid guidelines. "Take it slow, be patient, and really listen to your body," the TikToker adds. "If the process feels good and you're seeing positive changes, then keep going. But if it doesn't feel right for you, that's okay too, it's about what works for you." Fatmagül is 56 days into her health journey and has no intention of stopping. Her transformation has also inspired her friends and family to make changes. She said: "My friends and family have noticed such a big shift in me, physically and mentally, so much so that a lot of them have started making changes, too. That part has been really special." How does sugar affect the body? Excessive sugar intake can lead to weight gain and obesity as surplus glucose gets stored as fat, increasing the risk of chronic diseases like heart disease and type 2 diabetes. It can also cause blood sugar levels to fluctuate, leading to energy slumps and irritability. A diet high in sugar may contribute to chronic inflammation, impacting overall health. Sugar can disrupt hormone levels, potentially affecting ovulation and causing hormonal acne. It's also a major culprit in tooth decay and dental problems. Some studies suggest a link between high sugar consumption and heightened anxiety and depression. Consuming sugary foods, especially at night, can disrupt sleep patterns and diminish sleep quality. For individuals with diabetes, excessive sugar can damage the kidneys, and elevated sugar levels can harm nerve fibres, resulting in tingling, numbness, and pain. The NHS warns: "The type of sugars most adults and children in the UK eat too much of are 'free sugars'." These include: Any sugars added to food or drinks. These include sugars in biscuits, chocolate, flavoured yoghurts, breakfast cereals and fizzy drinks. These sugars may be added at home, or by a chef or other food manufacturer. Sugars in honey, syrups (such as maple, agave and golden), nectars (such as blossom), and unsweetened fruit juices, vegetable juices and smoothies. The sugars in these foods occur naturally but still count as free sugars. The health service continues: "Sugar found naturally in milk, fruit and vegetables does not count as free sugars. We do not need to cut down on these sugars, but remember that they are included in the 'total sugar' figure found on food labels." Wondering if you should cut out sugar entirely? It's a good idea to cut back on added sugars for your health. You don't have to eliminate sugar entirely from your diet, but lowering your intake of added sugars can bring many health advantages. Added sugars are added to foods during processing or cooking, unlike the natural sugars found in fruits, vegetables, and dairy. It's often suggested to concentrate on reducing added sugars instead of removing all types of sugar. Major dietary changes can be challenging for many; for some, a slow and steady decrease in added sugar might be more manageable and sustainable. Always check with a doctor or a healthcare professional before making significant changes to your diet or lifestyle, especially if you have health concerns or are receiving treatment. Being mindful of labels is important, too. Be aware of the hidden added sugars in packaged foods and drinks. Many items contain hidden sugars, highlighting the need to read labels carefully.
Yahoo
05-02-2025
- Health
- Yahoo
I Can't Stop Thinking About This Fitness Tip From Finland
As a health editor, I spend my days analyzing studies and researching the latest trends around nutrition, weight loss, and fitness. I've covered everything from the 75 Hard Challenge to how many steps a day it really takes to lose weight, but I recently came across a Finnish fitness tip that I can't stop thinking about. Despite temperatures falling to -20°F or even colder (yes, you read that right) in the winter, Finland is consistently ranked one of the fittest, most health-conscious countries in the world. 🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊 As a former Californian and current New Yorker, I know working out is a lot harder when it's cold out. I don't want to run outside when temperatures drop below 50 degrees, and even dragging myself out from under my blankets in the morning can feel impossible. For those reasons, Finland's fitness has always been mind-boggling to me. What gives? Yes, even when it's freezing out. "In Finland, walking to work, the store and during leisure time is a year-round activity, embraced by people of all ages," a professor of exercise medicine at the University of Eastern Finland, tells Parade. "Commuting by bike is equally popular, regardless of the season." Related: 15 Best Workouts for Weight Loss, According to Trainers—and Yes, Walking Counts! If you're thinking you can't possibly imagine navigating sub-zero temperatures in your normal puffy coat and boots, I don't blame you. And Dr. Venojärvi is the first to emphasize that dressing for the weather is key. "Navigating the cold, dark, and slippery winter weather requires some preparation and the right gear," he says. "Layered clothing is the cornerstone of staying comfortable and safe during winter activities. Start with a moisture-wicking base layer to keep your skin dry. Add a middle layer for warmth, such as fleece or wool, and finish with an outer layer that protects against wind and snow. This combination ensures you stay warm without overheating." Visibility is prioritized by people in Finland, too, as the country only gets about 6 hours of daylight in the winter months. "Reflectors on your clothing and bike help ensure you're seen by drivers," Dr. Venojärvi says. "Footwear with good traction is essential to prevent slips and falls on icy surfaces. It's important to protect your head and face, including your nose and mouth, from the freezing wind. Warm mittens keep your fingers warm." Related: If this still sounds terrible to you, Dr. Venojärvi emphasizes that it's not you, it's Finland—people there are accustomed to being active in freezing weather from a very young age. "Outdoor activities are a significant part of Finnish culture and well-being, with Finns spending a lot of time outdoors throughout the year," Dr. Venojärvi says. "While outdoor activities are particularly popular in the summer, they are also common in the winter, despite the challenging weather conditions." Related: Families enjoy sledding and ice skating, while young people also engage in downhill skiing, Dr. Venojärvi says. "Adults and the elderly participate in cross-country skiing, walking, and Nordic walking," he says. "These activities not only promote physical health but also improve mood and social well-being. You can also relax by swimming in an ice hole, as a short dip in cold water boosts energy and relaxes you." Plus, all that snow is just really pretty. "Winter landscapes and nature in Finland are truly beautiful and diverse. In winter, the scenery transforms into a snow-covered wonderland, offering stunning views such as snowy forests, frozen lakes, and beautiful sunsets," Dr. Venojärvi says. "The right of public access, known as 'Everyman's Right,' allows free movement in nature, encouraging people to spend time outdoors in all seasons. This right is a key factor in promoting outdoor activities and enjoying nature in Finland." While I'm personally ready to book a trip to this winter wonderland ASAP, even Dr. Venojärvi says sometimes it's just too cold to exercise outside. In that case, "there are many indoor swimming pools, gyms, and other exercise options in Finland to suit your preferences." Up Next: These Are the Most Health-Conscious Countries. U.S. News and World Report. Dr. Mika Venojärvi, Ph.D., a professor of exercise medicine at the University of Eastern Finland
