Introduction :
The 🌿Mediterranean diet 🌿is more than just a way of eating – it’s a lifestyle that promotes long-term health and weight loss. Rich in fruits, vegetables, whole grains, and healthy fats, this balanced diet offers numerous benefits. If you’re looking to improve your health, lose weight, and adopt a healthier lifestyle, the Mediterranean diet is the perfect choice !
What is the Mediterranean Diet? 🤔
The Mediterranean diet is based on the traditional eating habits of countries bordering the Mediterranean Sea. It emphasizes fresh, seasonal produce, healthy fats like olive oil, and lean proteins such as fish and legumes. By incorporating these foods into your daily meals, you can enjoy a healthy lifestyle while also improving your overall well-being.
Why Choose the Mediterranean Diet ?
The Mediterranean food benefits are numerous. Here’s why it’s so effective:
- Heart Health: The Mediterranean diet is packed with heart-healthy fats like olive oil.
- Weight Loss: A balanced diet helps with weight management and promotes fat loss.
- Brain Boost: Studies show that it supports brain health and helps prevent cognitive decline.
This diet has been linked to reduced risks of heart disease, diabetes, and even certain cancers. It’s also known to improve brain function and boost longevity. 🧠✨
📌 Unlike the 75 Hard Challenge, this version is softer but just as effective!
Step 1 : Setting Realistic Goals & Staying Accountable
When I started the 75 Soft Challenge, I knew that setting realistic and achievable goals was essential for success. Instead of focusing solely on the number on the scale, I decided to create a plan that would help me stay consistent and make lasting changes to my lifestyle.
📌 Losing weight progressively without obsessing over it
I wanted to lose weight in a healthy and sustainable way, so I avoided setting an unrealistic target. Instead of focusing on quick results, I concentrated on building better habits and trusting the process. Some weeks, I lost more weight than others, but I reminded myself that consistency was more important than immediate results.
📌 Creating a workout routine that fits my schedule
I knew that forcing myself into an intense fitness plan that did not align with my daily life would not work. Instead, I designed a flexible workout plan that allowed me to exercise every day without feeling overwhelmed. I mixed strength training, cardio, yoga, and recovery sessions to keep things interesting. By choosing workouts I genuinely enjoyed, I made it easier to stay committed throughout the challenge.
📌 Improving my diet without feeling deprived
Instead of following a restrictive diet, I focused on making small but powerful changes to my eating habits. I gradually replaced processed foods with whole, nutrient-dense meals while still allowing myself occasional treats. By viewing food as fuel rather than an enemy, I built a healthy relationship with eating, which helped me stay consistent without feeling frustrated.
Tip 💡: To stay motivated, I took before-and-after pictures and logged my progress each week. Seeing my body change over time helped me stay committed, even on days when I felt discouraged. Keeping a journal of how I felt physically and mentally also made me realize how much stronger and healthier I was becoming, beyond just weight loss.
By setting clear and realistic goals, I ensured that my journey remained enjoyable and sustainable, making it easier to stay accountable and achieve long-term success.
« It does not matter how slowly you go as long as you do not stop »
Confucius
Step 2 : My Healthy Eating Plan
I didn’t follow a strict diet, but I made small, sustainable changes to my eating habits. Instead of cutting out entire food groups, I focused on eating more whole, nutrient-dense foods while allowing myself occasional treats. This approach made the challenge easier to stick to without feeling frustrated or deprived.
Here is what a typical day of eating looked like for me:
🍳 Breakfast : A fluffy omelet with avocado and whole grain toast to keep me full and energized.
🥗 Lunch : A fresh protein salad with grilled chicken, quinoa, and colorful veggies for a balanced meal.
🍲 Dinner : A simple yet satisfying dish of grilled fish with steamed vegetables to end the day on a healthy note.
🍫 Snacks : Fruits, nuts, or Greek yogurt whenever I needed an energy boost.
🚫 What I avoided: I minimized excess sugar, fast food, and sodas but still allowed myself the occasional indulgence. By focusing on balance rather than restriction, I made healthy eating an enjoyable part of my routine rather than a temporary diet.Best Workouts for Your 75 Soft Challenge : Pilates, Hot Girl Walks, Strength Training & HIIT
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The 75 Soft Challenge is here to help you crush your fitness goals while keeping things fun and manageable.
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Step 3 : My Workout Routine
To stay consistent and see real results, I created a workout plan that kept me active every day without feeling exhausted. Instead of pushing myself to the limit, I focused on a balanced mix of strength, cardio, and recovery workouts to keep things sustainable and enjoyable.
Here is what my weekly workout routine looked like:
🧘♀️ Monday : Yoga and stretching to improve flexibility and recover from the previous week.
🏃♀️ Tuesday : A 5 km run to boost endurance and burn calories.
🏋️ Wednesday : Full-body training with HIIT and light strength exercises to tone my muscles.
🚴 Thursday : Cardio session with cycling or fast walking to stay active without overexertion.
🔥 Friday : A 30-minute high-intensity interval training (HIIT) session for a quick and effective workout.
🧘♀️ Saturday : Pilates to strengthen my core and improve posture.
🌿 Sunday : Active recovery with a relaxing walk to keep my body moving while allowing it to rest.
By keeping my workouts varied and enjoyable, I never got bored or felt overwhelmed. Each session had a purpose, whether it was building strength, improving endurance, or recovering properly, making it easier to stay committed for 75 days!
Struggles & How I Overcame Them
Of course, staying consistent with the 75 Soft Challenge and trying to lose weight in a healthy way was not always easy. Like many women, I faced obstacles that could have derailed my progress. However, I found simple and effective solutions to stay on track and reach my goals.
❌ Struggle : I lost motivation after 30 days 😞
✅ Solution : To stay committed, I joined a Instagram group for women following the 75 Soft Challenge. Seeing others share their progress, struggles, and tips gave me the motivation to keep going. Connecting with a community made the journey more enjoyable and kept me accountable.
❌ Struggle : I craved fast food 🍕
✅ Solution : Instead of completely depriving myself, I found healthy alternatives for my favorite meals. I made homemade burgers with lean meat, whole-grain buns, and fresh toppings, and they were just as satisfying ! Finding nutritious substitutes helped me lose weight without feeling restricted.
❌ Struggle : I had no time for workouts or just feeling lazy⏳
✅ Solution : On busy days, I squeezed in short but effective workouts – 20 to 30-minute sessions of HIIT, yoga, or fast walking. By focusing on consistency over perfection, I kept moving every day and still saw great results.
❌ Struggle : My weight loss plateaued ⚖️
✅ Solution : Instead of getting discouraged, I adjusted my routine by increasing my protein intake, drinking more water, and switching up my workouts. Small changes helped me break through the plateau and continue losing weight.
❌ Struggle : Social events made healthy eating difficult 🍰
✅ Solution : I planned ahead! If I knew I had dinner out, I balanced my meals during the day. I also learned to enjoy treats in moderation, so I could stay on track without feeling guilty.
Every obstacle had a solution, and by making small, sustainable changes, I successfully completed the 75 Soft Challenge and stayed on track toward my weight loss goals!
Tips to Stay Motivated & Make It Sustainable
To stay on track and turn the 75 Soft Challenge into a long-term habit, it’s essential to focus on a few key strategies that keep you motivated and consistent:
1. Don’t be too hard on yourself. Life happens, and some days won’t go as planned. If you miss a workout or indulge in a treat, don’t let it derail your progress. Just get back on track the next day without guilt.
2. Another important tip is to track your progress weekly (not your calories !) Celebrate even the smallest victories, whether it’s a weight loss milestone, an improved workout performance, or simply feeling better overall. These wins, no matter how small, keep your momentum going and remind you that you’re making progress.
3. It also helps to find a challenge buddy. Having someone to share the journey with, whether they’re doing the challenge with you or just cheering you on, can provide that extra bit of motivation. It’s easier to stick to your goals when you have someone to encourage you and hold you accountable.
4. Lastly, remember to keep your meals and workouts exciting. When you’re bored, it’s easy to lose interest. Experiment with new recipes, try different exercises, or set mini challenges for yourself. Keeping things fresh makes the entire experience more enjoyable and sustainable.
By incorporating these strategies, you’ll not only stay motivated during the 75 days but also make these habits a part of your lifestyle in the long term.
🎉 My Results After 75 Days 🎉
After completing the 75 Soft Challenge, the results were nothing short of amazing. Here’s what I achieved in just 75 days:
✅ -8 kg lost 📉
The most obvious result was the weight loss. By combining a balanced diet, consistent workouts, and proper hydration, I shed 8 kg. What I loved about this process was that it wasn’t about quick fixes or drastic measures. The weight came off gradually, and I felt energized rather than deprived.
✅ More toned muscles 💪
I wasn’t just losing weight—I was building muscle and toning my body too. The strength training sessions and HIIT workouts helped me gain lean muscle mass, particularly in my legs and arms. My body became more defined, and I could see a noticeable difference in my posture and strength.
✅ Increased energy & well-being 😍
One of the most significant changes I noticed was a boost in energy levels. I no longer felt sluggish during the day, and I could keep up with tasks without feeling drained. My overall well-being improved, and I felt more balanced mentally and physically. I woke up every morning excited for the day ahead, which was a huge transformation from before!
✅ Higher self-confidence & motivation
This journey didn’t just change my body—it changed my mindset. As I saw the pounds melt away and my muscles tone up, my self-confidence skyrocketed. I began to feel stronger, healthier, and more motivated to keep pushing forward with my fitness goals. It wasn’t about looking a certain way – it was about feeling good in my own skin.
Daily workouts helped me get stronger and more toned. If you want to maximize your results, check out My EBOOK for weight loss & fun workout.
