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Turn over a new leaf using TikTok’s healthy lifestyle program
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You’re scrolling through your FYP on TikTok and notice the tag #75softchallenge popping up more than once. Everyone’s eating salad, exercising, and drinking water. Is this a trend you should hop on board with? It seems legit, but what is it and what are the benefits? In this article, we’ll teach you everything there is to know about this wellness trend, from the rules to the benefits. Who knows? It may just be what you need to turn your life around!
Things You Should Know
- The 75 Soft Challenge is a lifestyle program that encourages implementing more healthy habits into your daily routine.
- The rules are simple: eat well, drink less alcohol, exercise daily, drink more water, and read.
- To get the most out of the challenge, take some time to reflect on what you hope to gain from it.
Steps
Section 2 of 4:
75 Soft Challenge Rules
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Eat a healthy diet and limit alcohol to social occasions. Being mindful of what you eat is one of the first steps to a healthy lifestyle. Picking more whole foods and limiting the number of processed foods you eat can help you live longer, grow muscle, boost immunity, and maintain weight.
- The goal of 75 Soft isn’t to lose weight, but it could be one of the many benefits.
- Rather than focusing on a diet that’ll help you lose weight, focus on eating foods that make you feel good physically and mentally.
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Train for 45 minutes every day, with 1 day of active recovery per week. Daily exercise is a great way to improve your mood, energy, sleep, and overall health. [1] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source The 75 Soft Challenge encourages you to start implementing daily movement into your life, leaving 1 day for active recovery each week. Move your body in a way you enjoy, and see how much stronger you feel.
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Drink 3 liters (100 fl oz) of water a day. Water makes up over 50% of your body weight, so it’s no wonder that staying hydrated helps you feel your best! Experts recommend drinking 11 to 16 cups (2.6 to 3.8 L) of water a day. Just make sure to drink more if you feel thirsty, are exercising, or are in a hot environment. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Swap at least one sugary drink a day with a glass of water to get yourself in the habit of drinking more H20. [3] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
- Carry a reusable water bottle to stay hydrated while you’re out and about.
- Serve water instead of soda or juice at meals.
- Warning: Hydration needs will vary from person to person, and 3 L (100 fl oz) may be too much for one person. More is not always better—too much water can decrease electrolyte blood levels, particularly sodium, resulting in hyponatremia. Symptoms of hyponatremia include dizziness, headaches, nausea, mental confusion, lethargy, malaise, and fatigue, and the condition overall can result in hospitalization. Staying hydrated is a great goal to have, but increasing your hydration doesn't mean you have to hit 3 L (100 fl oz) of water to be healthy and fully hydrated.
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Read 10 pages of any book each day. Believe it or not, reading can help you live longer. One study has shown that those who read for at least 30 minutes per day have a greater survival advantage than those who don’t. When you read, you’re thinking critically and being emotionally perceptive (even if you don’t realize it). Ultimately, reading makes you smarter and healthier. [4] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Read fiction or nonfiction—whatever you like best!
- Try swapping some of your screen time with reading. For instance, end the day with a chapter rather than a movie.
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Tips
- Try the 75 Soft Challenge before the 75 Hard Challenge to ease into the program and gradually adjust your lifestyle.Thanks
- Some participants have adapted the program to include a second tier between 75 Soft and 75 Hard called the 75 Medium Challenge. This challenge increases the intensity of 75 Soft by implementing a diet, exercising every day, and taking a photo on the first and last day of the program.Thanks
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Expert Interview
Thanks for reading our article! If you’d like to learn more about losing weight, check out our in-depth interview with Kelly Gomez .
References
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5105607/
- ↑ https://www.womenshealth.com.au/everything-you-need-to-know-about-75-soft-the-fitness-trend-thats-gone-viral/
About This Article
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