What did Joe Cross do to lose weight?

Los­ing weight can be a chal­leng­ing jour­ney for many peo­ple. How­ever, with the right mind­set, plan, and com­mit­ment, it is pos­si­ble to reach your goal weight. One inspir­ing weight loss story is that of Joe Cross, who lost over 100 pounds by juic­ing and mak­ing lifestyle changes. Here is an in-depth look at how Joe Cross lost weight and improved his health.

Joe Cross’ Weight Loss Journey

Joe Cross is an Aus­tralian entre­pre­neur, author, and doc­u­men­tary film­maker. In 2005, at age 40, Joe weighed 310 pounds and was obese and strug­gling with an autoim­mune dis­ease. After real­iz­ing he needed to make dras­tic lifestyle changes, Joe decided to embark on a 60-day juice fast to regain his health. This expe­ri­ence became the basis for his doc­u­men­tary Fat, Sick & Nearly Dead.

Over the course of his juice fast and con­tin­ued juic­ing, Joe lost over 100 pounds. He dropped down to 210 pounds, a loss of over 100 pounds. This trans­for­ma­tion restored his health and changed his life. Joe now advo­cates a plant-based, whole foods diet focused on fruits, veg­eta­bles, nuts, seeds, and healthy fats.

Joe’s Juice Fast

The core of Joe’s weight loss pro­gram was an initial 60-day juice fast, fol­lowed by con­tin­ued juic­ing as part of his lifestyle. During his juice fast, Joe con­sumed 6-8 home­made juices per day made from a variety of fruits and veg­eta­bles. He abstained from solid food entirely dur­ing the fast.

Here are some key details about Joe’s 60-day juice fast:

  • Drank only fresh fruit and veg­etable juices, no solid foods
  • Consumed 6-8 juices per day
  • Juices included green veg­eta­bles like spinach and kale plus fruits like apples and oranges
  • Drank one glass of water immediately upon wak­ing up
  • Exer­cised lightly, mostly walking
  • Took supplements like omega-3s, probiotics, and multi­vit­a­mins

By strictly adher­ing to his juice fast, Joe was able to kick­start his weight loss and start improv­ing his health rapidly.

Joe’s Diet After the Juice Fast

Once Joe ended his 60-day juice fast, he transitioned to a whole foods, plant-based diet that still involved drinking fresh juices every day. Here are the char­ac­ter­is­tics of Joe’s diet after his fast:

  • Lots of fruits and vegetables
  • Leafy green vegetables like spinach, kale, chard
  • Moderate amounts of nuts, seeds, beans, lentils
  • Limited amounts of whole grains like quinoa, brown rice
  • Healthy fats from avocados, olives, nuts, seeds
  • 1-2 fresh juices per day
  • Herbal teas and lemon water
  • No processed foods
  • No added sugar
  • No meat, dairy, eggs, or processed foods

This nutrient-dense, plant-focused diet provided Joe with vitamins, minerals, phytonutrients, and fiber. It enabled him to lose weight and keep it off long-term.

Joe’s Exercise Routine

Along with his juice fast and diet changes, Joe also increased his physical activity to support his weight loss. Here are some key points about the exercise routine that helped Joe lose over 100 pounds:

  • Walking – Joe walked for around 1 hour daily during his juice fast
  • Rebounding – Joe started rebounding (jumping on a mini trampoline) for up to 30 minutes per day after his fast
  • Resistance training – After losing weight, Joe started light strength training and resistance exercises
  • Yoga – Joe practices yoga regularly to increase flexibility and mindfulness

Walking was Joe’s primary exercise during his juice fast, along with some light stretches and resistance training. After losing weight, he incorporated more strength training and yoga into his routine. Joe emphasizes that exercising consistently was a key factor in his weight loss and maintaining his results.

Joe’s Inspiring Advice on Losing Weight

Having succeeded in losing over 100 pounds and keeping it off, Joe Cross has a lot of wisdom to share around sustainable weight loss. Here is some of his best advice for losing weight effectively:

  • Focus on adding in healthy foods, not restricting foods – Add more fruits, veggies, leafy greens, and cut back on processed foods
  • Hydrate with water and unsweetened drinks – Drink a lot of water and limit sweetened beverages
  • Reduce stress – Find healthy ways to manage stress rather than emotional eating
  • Get quality sleep – Aim for 7-9 hours per night for optimal health
  • Exercise consistently – Make exercise a habit by walking, strength training, etc.
  • Eat mindfully – Pay attention to your hunger/fullness cues and eat slowly without distractions
  • Find an accountability buddy – Share your goals and progress with a supportive friend or family member

Joe emphasizes developing sustainable, long-term healthy habits over quick fixes or fad diets. Small consistent changes to your nutrition, activity level, and lifestyle can produce amazing results over time.

Results of Joe’s Weight Loss

Joe Cross’ dramatic weight loss transformation resulted in some impressive health outcomes:

  • Lost over 100 pounds, going from 310 to 210 pounds
  • Lowered his body mass index (BMI) from overweight to normal range
  • Reduced his body fat percentage from over 30% to under 15%
  • Eliminated chronic uticaria (hives) and other autoimmune symptoms
  • Resolved type 2 diabetes and stopped all medications
  • Lowered blood pressure and cholesterol to healthy levels
  • Increased energy levels
  • Improved sleep quality

Clearly, Joe’s dedication to juicing and a healthy plant-based diet paid off! By losing over 100 pounds, he completely transformed his health and reduced his risk for many chronic diseases.


Joe Cross’ weight loss journey demonstrates the incredible power of juicing, diet, and lifestyle changes. By embarking on a 60-day juice fast and transitioning to a nutrient-dense, plant-based diet, Joe lost over 100 pounds and improved his health from a chronic disease state to thriving wellness. With commitment and consistency over time, Joe’s inspiring story shows that permanent weight loss is achievable. Implementing Joe’s strategies for juicing, nutrition, exercise, and lifestyle can get you on the path to sustainable weight loss success.

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