Our 75 Soft Challenge: Build a Healthier Lifestyle, Day by Day

Are you looking to make lasting changes to your health and well-being without the overwhelming pressure of extreme fitness regimens and fad diets? 

Our 75 soft challenge is a balanced approach to building healthy habits, focusing on food quality, consistency, and gradual progress rather than rigid discipline.  

Here’s how to get started improving your mental and physical health over the course of 75 days.

What is the 75 soft challenge? 

The 75 soft challenge is a health and fitness program that promises to build healthy lifestyle habits by following a manageable daily routine for 75 days, at which point these habits are expected to become ingrained and lasting. 

There are various versions of this soft health and fitness challenge, all of which emphasize adopting a healthy diet, implementing a sustainable fitness routine, and improving mental well-being. 

This 75-day plan for achieving a healthy routine is a gentler alternative to other extreme viral fitness trends, such as the 75 hard challenge, which requires strict adherence to intense workouts and uncompromising discipline without any breaks.

The core aspects of a 75 soft challenge include:

• Eat well and only drink alcohol on social occasions

• Train for 45 minutes every day, with one day a week for active recovery

• Drink three liters of water a day

• Read ten pages of any book a day

While this self-improvement program aims to help you feel healthier without the overwhelming demands of rigid eating plans or punishing workout regimens, fitness and nutrition experts have raised concerns about potential shortcomings. 

The 75 soft challenge promotes healthy eating but lacks guidance on the importance of organic produce or a comprehensive focus on the nutritional quality of the foods consumed, which could impact long-term health outcomes.

Additionally, the exercise requirements may not be suitable for those with busy schedules, and the hydration recommendations don’t consider individual differences in activity levels and environmental factors.

Watch the video below to find out what type of workout routine is best to promote a healthy heart. 

Our version of the 75 soft challenge

When adopting healthier habits, it’s essential to prioritize strategies that support long-term optimal nutrition, sustainable exercise routines, and mental well-being. 

By focusing on these key areas, you can ensure that your efforts are not only effective but also sustainable. 

“Relying on extreme diets that are deficient in essential nutrients or overly intense workout regimens can result in burnout and pose serious health risks, ultimately doing more harm than good in the long run,” explains Dr. Berg.

Here is a step-by-step guide to our healthy and sustainable 75 soft challenge. 

1. Eat healthy and avoid alcohol

One key principle is to follow a nutrient-dense diet and avoid alcohol, which can have negative effects on both your physical and mental health. 

By avoiding ultra-processed foods, you can nourish your body with whole, nutrient-dense options that improve your energy levels, support hormonal balance, reduce inflammation, and enhance overall health.

In addition to avoiding processed foods, one of the best dietary habits is limiting your intake of refined grains and sugars while focusing on organic, non-starchy vegetables, healthy fats, and high-quality protein sources.

Research published in StatPearls confirms the long-term benefits of following a low-carb diet, highlighting its benefits for metabolic health, cardiovascular functions, weight management, and longevity.   

To maximize the benefits of carbohydrate restriction, it's crucial to follow a nutritious low-carb diet such as Healthy Keto®. 

This advanced version of the ketogenic diet emphasizes nutrient-rich, high-quality foods, including non-GMO organic vegetables, grass-fed beef, full-fat organic dairy and eggs, and wild-caught fish. 

Alcohol has no health benefits, and instead of reaching for alcoholic beverages, try replacing them with kombucha. This will not only help you stay hydrated and avoid a hangover but also provide beneficial probiotics that support gut health.

2. Practice intermittent fasting 

Integrating intermittent fasting into your daily routine is another powerful aspect of this 75 soft challenge. 

Start by gradually extending the time between meals, allowing your body to adjust until you can comfortably reduce your meal frequency to once or twice a day.

Intermittent fasting, especially in combination with Healthy Keto, helps promote metabolic health and supports significant weight loss without the need for rigid portion control or calorie counting.

In addition, intermittent fasting can profoundly benefit mental and cognitive health. 

Caloric restriction enhances brain function by promoting autophagy, a natural cellular process that removes and recycles damaged cells and regenerates new ones. This contributes to improved memory, focus, and mental clarity.

3. Exercise for 45 minutes each day, with HIIT twice a week

As part of the 75 soft challenge, aim to be physically active for 45 minutes each day, incorporating a mix of low-intensity activities and high-intensity interval training (HIIT). 

On most days, focus on low-intensity exercises such as long walks, hiking, cycling, gardening, or housework to keep your body active. These activities promote overall physical health and help maintain consistency without causing fatigue. 

Twice a week, incorporate 15 minutes of HIIT to boost cardiovascular health, improve metabolic processes, and burn fat more efficiently. However, ensure adequate time for recovery between HIIT sessions to prevent burnout and support muscle repair.

This balanced approach to physical improvement is grounded in exercise physiology, helping enhance endurance, strength, and performance while minimizing the risk of injury or overtraining.

A study published in Frontiers in Physiology found that combining low-intensity and high-intensity aerobic exercise can be particularly beneficial for reducing body fat and improving metabolic health markers​. 

3. Stay hydrated

Staying hydrated is an important part of the 75 soft challenge. However, the amount of water you need depends on your individual needs, health status, and activity levels.

Conventional recommendations of aiming for three liters of water a day may not be suitable for everyone, as drinking too much water can disrupt electrolyte balance, which can lead to various health issues. 

While people who are prone to kidney stones or those who sweat heavily or exercise a lot may need more fluids, most people can maintain proper hydration by simply listening to their body’s thirst cues. 

Therefore, it's best to drink when you're thirsty and avoid forcing yourself to consume excessive amounts of water. 

In addition to drinking water, replenishing electrolytes such as potassium, sodium, and magnesium is crucial as they help maintain proper hydration, support nerve and muscle function, and regulate essential physiological processes.

Incorporating lemon water, apple cider vinegar (ACV) water, or homemade electrolyte drinks with potassium into your daily routine is an excellent strategy to replace lost minerals​, which supports both general health and exercise recovery.

4. Read 10 pages of a book each day

Another hallmark of the 75 soft challenge is the focus on mental health and relaxation. 

Reading ten pages of a book each day encourages consistent learning and relaxation, providing a daily break that helps reduce stress and lower cortisol levels. 

According to data published by ProQuest, research conducted by the University of Sussex found that recreational reading for only six minutes has been found to reduce perceived stress by 68 percent. 

This simple but incredibly healthy habit supports mental health by offering a constructive escape away from daily stressors and helping you unwind. 

Plus, reading strengthens focus and builds a productive routine, giving your mind a chance to recharge while gaining knowledge or being entertained. 

How to get started

Getting started on this 75 soft challenge can be simple if you focus on building habits gradually and mindfully. 

Here are some practical tips to set yourself up for success.

Plan and prepare

Stock up on nutrient-dense, low-carb foods, clear out ultra-processed items, and choose a few books to have on hand for daily reading. 

It’s also helpful to make a meal plan for the week, focusing on nutritious low-carb meals and creating an outline of your exercise routine to stay consistent and avoid decision fatigue. 

You can use this keto calculator to determine your optimal macronutrient ratios based on your activity level, helping you achieve your weight goals while maintaining steady energy throughout the day.

Start slow and listen to your body

If you are incorporating intermittent fasting, slowly extend the time between meals by an hour each day or skip breakfast a few times a week until you can comfortably fast for 16 or 18 hours. 

In addition, if you are new to HIIT workouts, begin with shorter sessions and gradually increase the duration and intensity as your fitness improves. Pay attention to how your body feels and allow ample time for recovery.

Set realistic goals 

Achieving lasting change begins with setting realistic goals that align with your current lifestyle and abilities. 

Instead of trying to transform everything at once, focus on manageable steps such as replacing sugary snacks with nutrient-dense alternatives or gradually extending your intermittent fasting windows. 

Tips for staying on track

Staying on track with diet and lifestyle changes requires a combination of consistency, preparation, and flexibility. 

Begin by creating a structured plan that incorporates your goals, such as meal prepping for the week to ensure you have nutrient-dense options readily available. This reduces the likelihood of resorting to unhealthy choices during busy moments.

Establishing a daily routine is equally important, as dedicating specific times for exercise and reading keeps your day organized and on track. 

Keeping a journal or using a habit-tracking app can help you monitor progress, celebrate milestones, and identify areas that need adjustment.

As you log your 75 soft challenge journey, you’ll gain personalized insights into what works best for your body and lifestyle, allowing you to make adjustments that support lasting success.

In addition, knowing about common keto and intermittent fasting mistakes and understanding how to overcome them can significantly improve your chances of success. 

Key takeaways

The 75 soft challenge is a program designed to help you make sustainable lifestyle changes with a focus on food quality, balance and consistency. 

By prioritizing nutritious whole foods, practicing intermittent fasting, and committing to daily reading and physical activity, you can improve your health and well-being without the need for grueling workouts or fad diets. 

FAQ

1. What is the 75 soft challenge?

The 75 soft challenge is a 75-day program designed to improve physical and mental health through implementing sustainable habits. 

It focuses on consistent physical activity, healthy eating, intermittent fasting, daily reading, and hydration to create lasting habits that support overall well-being and foster a sustainable lifestyle.

2. Can you lose weight on 75 soft?

Yes, you can lose significant amounts of weight on 75 soft by following its emphasis on a nutritious, low-carb diet, intermittent fasting, and daily physical activity. In combination, these habits support a healthy body weight by improving metabolic balance and stimulating fat burning. 

3. What is the difference between 75 hard and 75 soft?

The 75 hard challenge is a more intense program with strict requirements, including drinking three liters of water, two daily 45-minute workouts, and a rigid diet. 

In contrast, 75 soft emphasizes gradual progress and sustainable habits, offering a gentler approach that focuses on flexible exercise, a nutritious diet, intermittent fasting, and daily routines for mental and physical health.

4. Is the 75 soft challenge healthy?

If done correctly, the 75 soft challenge is an excellent program to promote a healthy body and mind by incorporating a nutritious low-carb diet, practicing intermittent fasting, regular physical activity, and consistent self-care habits.

5. How much weight can I lose in 75 days?

The amount of weight you can lose in 75 days depends on factors such as your starting weight, diet, exercise intensity, and consistency. 

However, many individuals who adopt a nutritious low-carb diet such as Healthy Keto® in combination with intermittent fasting report significant weight loss of up to 15 pounds over the course of 75 days. 

Sources

1. https://www.ncbi.nlm.nih.gov/books/NBK537084/ 

2. https://www.frontiersin.org/journals/physiology/articles/10.3389/

3. https://about.proquest.com/en/blog/2024