Discover how to loose weight in just 75 days with the 75 Hard Challenge. Follow six simple steps, build daily habits, and track your progress with our free habit tracker. Start your transformation today!
If you’ve been wondering how to loose weight effectively and finally see consistent results, the 75 Hard Challenge might be the breakthrough you’ve been looking for. This powerful 75-day program combines structure, discipline, and daily physical activity, making it perfect for those who are tired of crash diets and want a long-lasting transformation.
Summer is the perfect time to begin. With longer days, better weather, and more opportunities for cardio workouts at home or outside, you’re already set up for success. And the best part? If you stick to this plan, you will loose weight by the end of the 75 days — no gimmicks, no guesswork.
Here is everything you need to know about the 75 Hard Challenges from the rules to the mindset you’ll need, plus a free habit tracker to keep you motivated. Let’s dive in!
What is the 75 Hard Challenge?
The challenge that is taking over the internet is the brainchild of entrepreneur and motivational speaker Andy Frisella. He designed it not as a fitness plan but as a mental toughness transformation program. Still, thousands of people who have conquered the challenge have discovered that it’s also one of the most effective ways to loose weight and build lifelong habits around health and productivity.
The 6 Core Rules of the Challenge
These are the non-negotiables. Miss even one, and you must start again from Day 1. It’s that simple and that powerful.
- Follow a structured diet with no cheat meals or alcohol. Calculate your per day caloric intake as per your goals (deficit, bulk, or recomposition), structure a meal plan consisting of 80% whole foods and 20% minimally-processed foods, and follow it down to a t.
- Complete two 45-minute workouts daily, one of which must be outdoors. Great news: you can do cardio workouts at home and still crush this. All you need is an indoor treadmill, or you can do YouTube workouts. They are free!
- Drink 1 gallon (about 3.8 liters) of water every single day. Tip: you can find one-gallon water bottles online to make the process easier
- Read 10 pages of a self-improvement or non-fiction book — no audiobooks. If you want to start your self-help journey, here are some of our book recommendations:
- How To Win Friends And Influence People – Dale Carnegie
- Atomic Habits – James Clear
- Think and Grow Rich – Napoleon Hill
- The 5 AM Club – Robin Sharma
- Rich Dad Poor Dad – Robert T. Kiyosaki
5. Take a progress photo every single day. Create a photo album in your phone labeled 75 Hard to track your progress every day.
6. No substitutions, no excuses. Break any rule, and start over from Day 1.
How You Can Stick to the Challenge in Six Steps
Understanding the rules is one thing, but sticking to them? That’s where most people stumble. Here are six powerful steps (daily habits and mindset shifts) that will help you succeed.
1. Start With a Strong Morning Routine
One of the best answers to how to loose weight is to win your mornings. Knock out one workout, drink your first liter of water, and finish your 10 pages of reading before the day starts pulling you in a million directions.
Daily Habit:
- Wake up early, hydrate, and get one workout done (outdoor or indoor)
- Read your 10 pages with morning coffee or tea
Affirmation: “I create momentum before the world wakes up.”
2. Schedule Your Second Workout — And Protect It
Time will slip away if you don’t schedule your second workout. Set a daily alarm or reminder, treat it like an unmissable meeting, and prep your gear in advance. Whether it’s yoga, walking, or HIIT, remember that weight loss at home is totally possible with consistent movement.Daily Habit:
- Do your second 45-minute workout (it can be cardio workouts at home)
Affirmation: “My calendar reflects my priorities.”
3. Master Meal Prep to Stick to Your Diet
One of the biggest weight loss pitfalls? Hunger + poor planning. Fix this with Sunday meal prep. Cook in bulk, portion your meals, and eliminate guesswork so your diet becomes effortless.
Daily Habit:
- Eat only from your meal plan — no exceptions
Affirmation: “I control what I eat — not the other way around.”
Tip: Choosing a diet that supports your goals is key if you’re focused on how to loose weight and sustain the results.
4. Track Everything Visually
Use a daily tracker, wall calendar, or spreadsheet to visually check off each completed task. This feedback loop is powerful and motivating — you’ll start stacking wins and feeling unstoppable.
Daily Habit:
- Mark your progress every day (yes, even the photo!)
Affirmation: “Small wins build big change.”
5. Have a Backup Plan for Hard Days
Life will get in the way. Create a “Hard Day Strategy” in advance with quick meals, at-home workouts, motivational podcasts, and pre-packed gym bags. When you’re prepared, you don’t fall off, and you don’t have to restart from Day 1.
Daily Habit:
- Use pre-planned meals and cardio workouts at home when time is short
Affirmation: “Obstacles don’t stop me — I work around them.”
6. Build Accountability Into Your Life
This isn’t just about you — share your journey! Post on Instagram, join a Facebook group or get a friend to do it with you. Accountability will push you through days when your willpower runs low.
Daily Habit:
- Share daily wins, struggles, and photos with your accountability group or journal
Affirmation: “I’m building a lifestyle, not just completing a challenge.”
Is the 75 Hard Challenge Worth It?
Absolutely — and not just for physical results. While many start the challenge wondering how to loose weight, they finish it with a completely different mindset.
Let the numbers speak:
- The average participant loses between 10–25 pounds over the 75 days, depending on their starting weight and diet consistency.
- More than 85% of people report major improvements in self-discipline, time management, and mental clarity.
- Around 92% say they feel more confident and focused in their daily lives.
- Online communities are filled with success stories of people who started with a weight loss challenge in mind and ended up transforming their entire lifestyle.
This challenge isn’t just about diet and workouts. It’s about breaking patterns, building integrity, and becoming the person who doesn’t quit — even when it’s hard.
By the end of the challenge, you’ll not only loose weight, but you’ll also have the mindset to maintain your success. And if you’re doing weight loss at home, the daily routine will prove that you don’t need a gym to get results — just grit and commitment.
Free 75 Hard Daily Habit Tracking List
This simple checklist helps you stay on top of your tasks. Check off each box daily and keep it visible on your fridge, desk, or phone.
Bottom Line
If you’re ready to stop starting over, the 75 Hard Challenge is your answer. Whether your goal is to finally learn how to loose weight, test your limits, or gain mental clarity, this plan delivers. Through consistent effort, visual tracking, and daily discipline, you’ll not only loose weight but build unshakable confidence.
You’ve got 75 days. Let’s see what you can do!
Share your progress with the challenge in the comment section below and we will send you an upgraded 90-Day Weight Loss Challenge with a customisable Notion template in your mail for FREE!