At the start of 2024, I decided to prioritize my health and committed to the 75 Hard challenge. This intense program helped me reignite my love for healthy eating and regular exercise. If you’re unfamiliar with 75 Hard, it involves:

• two 45 minute daily workouts (one outdoors)
• drinking a gallon of water
• following a strict diet with no cheats
• taking daily progress photos
• abstaining from alcohol
• reading 10 pages of a non-fiction book every day.

I found this challenge incredibly difficult (shout out to my Hatch alarm clock for helping me get up at the crack a$$ of dawn), but I managed to lose 13 pounds and even reignited my love for reading! However, the real test began after the 75 days were over.

My Tips For Life After The 75 Hard Challenge

I’ve always struggled with yo-yo dieting, so I knew maintaining a balanced diet after 75 Hard was a significant challenge. After 75 days with no processed foods, I was worried that I would binge on the foods that got me into this unhealthy spot in the first place.

The truth is, I did! I struggled after ending 75 hard, but here are some tips I have learned the hard way, and I hope you can take them into consideration while reintegrating into a more “normal” lifestyle:

My tips are

1. Expect to gain a bit of weight back in the beginning. This was an intense challenge! It’s normal to gain back a few pounds after such a restrictive program. Remember, the 75 hard lifestyle is not sustainable long term, so a bit of bounce back weight is to be expected.
2. Keep your body active. Even if you can’t commit to two daily workouts, aim for increased steps throughout the day. For me, I found that 7k steps a day plus 4 weighted workouts a week is enough for my body. Experiment a little and find what level of movement still helps you stay in a calorie deficit (if that is what you are aiming to do).
3. Customize Your Approach: Identify which elements of 75 Hard that worked best for you and incorporate them into your lifestyle. For example, if you enjoyed the mental clarity from abstaining from alcohol, consider continuing this habit! On the other hand, completely ditch the parts of 75 hard that did not work for you (for me, the daily progress pictures were the first to go, and my phone storage thanked me).
4. Keep up the water intake, although a gallon a day was borderline insanity for me, I now opt for 100 oz and feel well hydrated but not waterlogged. Having enough water definitely helps reduce mindless snacking.
5. Practice bouncing back quicker. Living a healthy and mindful lifestyle is a marathon, and the 75 hard challenge is a sprint. When you overindulge in sweets or forget to work out, practice shortening how much time it takes you to “get back on the horse.”

Mindset Shifts To Keep Up Your Progress

Remember, transitioning from a rigorous challenge like 75 Hard to everyday life is a serious adjustment. By focusing on progress, not perfection, you can help take some of these newly formed habits into your daily life.

By incorporating the tips outlined above, you can build a more resilient mindset that can help you live a healthier life, well beyond the 75 day challenge. I would love to hear what you are doing post 75 hard challenge! Please feel free to contact me with your thoughts <3