75 Soft Challenge: Rules, Benefits & More (2024)

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Turn over a new leaf using TikTok’s healthy lifestyle program

Co-authored byKelly Gomezand Aly Rusciano

Last Updated: February 4, 2024Fact Checked

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  • What is the 75 Soft Challenge?
  • |
  • 75 Soft Challenge Rules
  • |
  • Why is the 75 Soft Challenge more realistic?
  • |
  • What to Consider Before Starting
  • |
  • Expert Interview
  • |
  • Tips

You’re scrolling through your FYP on TikTok and notice the tag #75softchallenge popping up more than once. Everyone’s eating salad, exercising, and drinking water. Is this a trend you should hop on board with? It seems legit, but what is it and what are the benefits? In this article, we’ll teach you everything there is to know about this wellness trend, from the rules to the benefits. Who knows? It may just be what you need to turn your life around!

Things You Should Know

  • The 75 Soft Challenge is a lifestyle program that encourages implementing more healthy habits into your daily routine.
  • The rules are simple: eat well, drink less alcohol, exercise daily, drink more water, and read.
  • To get the most out of the challenge, take some time to reflect on what you hope to gain from it.

Section 1 of 4:

What is the 75 Soft Challenge?

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  1. 75 Soft Challenge is a wellness trend that helps you change your lifestyle. This challenge is a simpler and relatively easier alternative to TikTok’s famous 75 Hard Challenge. With both challenges, the goal is to improve your general well-being by implementing healthy daily habits for 75 days. The goal is to make the habits of the challenge a part of your daily routine after the program is over.

    • Think of it like a crash course for your overall health. The program helps you prioritize taking care of yourself.
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Section 2 of 4:

75 Soft Challenge Rules

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  1. 1

    Eat a healthy diet and limit alcohol to social occasions. Being mindful of what you eat is one of the first steps to a healthy lifestyle. Picking more whole foods and limiting the number of processed foods you eat can help you live longer, grow muscle, boost immunity, and maintain weight.[1]

    • The goal of 75 Soft isn’t to lose weight, but it could be one of the many benefits.
    • Rather than focusing on a diet that’ll help you lose weight, focus on eating foods that make you feel good physically and mentally.
  2. 2

    Train for 45 minutes every day, with 1 day of active recovery per week. Daily exercise is a great way to improve your mood, energy, sleep, and overall health.[2] The 75 Soft Challenge encourages you to start implementing daily movement into your life, leaving 1 day for active recovery each week. Move your body in a way you enjoy, and see how much stronger you feel.

  3. 3

    Drink 3 liters (100 fl oz) of water a day. Water makes up over 50% of your body weight, so it’s no wonder that staying hydrated helps you feel your best! Experts recommend drinking 11 to 16 cups (2.6 to 3.8L) of water a day. Just make sure to drink more if you feel thirsty, are exercising, or are in a hot environment.[3]

    • Swap at least one sugary drink a day with a glass of water to get yourself in the habit of drinking more H20.[4]
    • Carry a reusable water bottle to stay hydrated while you’re out and about.
    • Serve water instead of soda or juice at meals.
    • Warning: Hydration needs will vary from person to person, and 3 L (100 fl oz) may be too much for one person. More is not always better—too much water can decrease electrolyte blood levels, particularly sodium, resulting in hyponatremia. Symptoms of hyponatremia include dizziness, headaches, nausea, mental confusion, lethargy, malaise, and fatigue, and the condition overall can result in hospitalization. Staying hydrated is a great goal to have, but increasing your hydration doesn't mean you have to hit 3 L (100 fl oz) of water to be healthy and fully hydrated.
  4. 4

    Read 10 pages of any book each day. Believe it or not, reading can help you live longer. One study has shown that those who read for at least 30 minutes per day have a greater survival advantage than those who don’t. When you read, you’re thinking critically and being emotionally perceptive (even if you don’t realize it). Ultimately, reading makes you smarter and healthier.[5]

    • Read fiction or nonfiction—whatever you like best!
    • Try swapping some of your screen time with reading. For instance, end the day with a chapter rather than a movie.
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Section 3 of 4:

Why is the 75 Soft Challenge more realistic?

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  1. 75 Soft is more realistic than 75 Hard because it’s more flexible. Unlike the 75 Hard Challenge, the 75 Soft Challenge involves minor lifestyle tweaks without public accountability. Both programs are challenging, but 75 Soft gives you a chance to slowly ease into a healthy lifestyle without restriction or added pressure.[6]

    • For instance, 75 Soft is diet-free and allows alcohol, whereas 75 Hard instructs participants to follow a diet and not drink alcohol.
    • 75 Soft suggests exercising 6 days a week with 1 day of rest, while 75 Hard encourages working out every day twice a day.
    • 3 litres (13c) of water is suggested for 75 Soft, whereas 1 gallon (3.8L) is the rule for 75 Hard.
    • 75 Soft motivates participants to read 10 pages of any book daily, while 75 Hard suggests reading non-fiction only.
    • 75 Hard challenges participants to post a progress photo of their body to social media every day, whereas 75 Soft skips this rule altogether.
    • As always, do what’s best for you and your body. If you need firmer guidelines and public accountability, try 75 Hard. If you want to ease into implementing healthier, obtainable habits, stick with 75 Soft.

Section 4 of 4:

What to Consider Before Starting

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  1. 1

    Dietary restrictions and disordered eatingThe 75 Soft Challenge may not be for you if you have specific dietary needs or have a history of eating disorders. Focusing on “eating well” may be beneficial for some but harmful for others. Consider altering this goal to fit your needs if you’re following a guided nutrition plan or repairing your relationship with food.

    • If this wording is worrisome or vague for you, focus on mindfulness and eating what makes you feel good (regardless of its “moral” value).
  2. 2

    Physical abilitiesIf exercising every day isn’t available for you, alter 75 Soft’s rules. The challenge's goal is to start implementing healthy habits into your daily routine, so it’s okay to make a few tweaks here and there (especially if it’s to make the challenge more accessible for you). Make adaptations to the exercise program so it matches your physical abilities.

    • For instance, start exercising every other day if you need a recovery day between workouts.
    • Aim for 30 minutes of low-impact exercise like swimming or walking.
    • Work at a gradual pace that works for you and your body, even if that means starting at 10 minutes of activity a day and working your way up to 45 minutes.
  3. 3

    MindsetThere’s no denying that 75 Soft is a challenge—it’s in the name, after all! Before starting the program, ask yourself if you’re ready for it. Changing your lifestyle takes sacrifice and commitment. If you don’t have the will, you may not get the outcome you want. Take some time to do a bit of self-reflection by asking yourself these questions:

    • Why do I want to do the 75 Soft Challenge?
    • What do I want to get out of the challenge?
    • What will be my biggest obstacle?
    • What can motivate me to make it to day 75?
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      Tips

      • Try the 75 Soft Challenge before the 75 Hard Challenge to ease into the program and gradually adjust your lifestyle.

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      • Some participants have adapted the program to include a second tier between 75 Soft and 75 Hard called the 75 Medium Challenge. This challenge increases the intensity of 75 Soft by implementing a diet, exercising every day, and taking a photo on the first and last day of the program.

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      Expert Interview

      Thanks for reading our article! If you’d like to learn more about losing weight, check out our in-depth interview with Kelly Gomez.

      About This Article

      75 Soft Challenge: Rules, Benefits & More (32)

      Co-authored by:

      Kelly Gomez

      Registered Dietitian Nutritionist

      This article was co-authored by Kelly Gomez and by wikiHow staff writer, Aly Rusciano. Kelly Gomez is a Registered Dietitian Nutritionist and Director of Nutrition Services at DexaBody. She specializes in helping clients understand the relationship between their nutritional choices and overall health. She has clinical experience working with clients who need meal plans, nutrition counseling, and sports nutrition information. Kelly is a member of the Academy of Nutrition and Dietetics and a member of the Collegiate and Professional Sports Dietitian Association (CPSDA). She has a Master of Science in nutrition science and a Bachelor's degree in kinesiology. This article has been viewed 15,641 times.

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      Co-authors: 3

      Updated: February 4, 2024

      Views:15,641

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      75 Soft Challenge: Rules, Benefits & More (2024)

      FAQs

      What are the benefits of the 75 day hard challenge? ›

      Top 5 Reasons to do 75 Hard
      • The 75 Hard Programme consists of: Follow a Diet: Stick to a structured diet with no cheat meals and absolutely no alcohol. ...
      • Top 5 Reasons to do the 75 Hard Challenge.
      • Mental Toughness. ...
      • Self-Accountability. ...
      • Personal Growth and Learning. ...
      • Fitness Gains. ...
      • Weight Loss.

      What are the rules for the 75 Soft? ›

      What are the rules of the 75 Soft Challenge?
      • Eat well, incorporating more nutritious foods into your diet, and only drink on social occasions.
      • Train for 45 minutes everyday for 75 days. One day a week is to be active recovery.
      • Drink three litres of water a day.
      • Read 10 pages of any book a day.
      Mar 30, 2024

      What is the more realistic version of 75 Hard? ›

      The 75 Soft Challenge is a more accessible and sustainable alternative to the popular 75 Hard Challenge that started on TikTok. Key rules include daily workouts, balanced nutrition, hydration, mental wellness habits, and accountability.

      Does a walk count as a workout 75 Soft? ›

      For 75 days straight, you must: Exercise twice a day for 45 minutes each session. (Note: A walk counts.) At least one of those exercise sessions must be outside.

      What is the goal of the 75 Soft Challenge? ›

      “The 75 Soft challenge is an incredible approach to boosting fitness and well-being and is a sustainable approach to leading a healthy lifestyle,” she says. If someone follows the 75 Soft challenge for the full 75 days, they should expect to gain muscle tone and strength — and, very likely, shed some pounds, she says.

      What happens if you miss a day of 75 Hard? ›

      If you skip a day, you must start over.

      If you miss a task, you must start over at day one. “You can't tweak the program to your liking. ... It's supposed to be inconvenient and it's supposed to be hard,” said Frisella.

      What is the difference between 75 Hard and 75 Soft rules? ›

      While 75 Hard stands out as a rigorous, discipline-focused challenge, demanding unparalleled commitment and mental fortitude, 75 Soft offers a more balanced, sustainable approach, focusing on gradual lifestyle changes and personal well-being.

      Can you lose weight on 75 Soft? ›

      Some people who've posted about their 75 Soft experiences on TikTok said they lost weight and felt better mentally, emotionally and physically. Others mentioned they liked having a routine to stick to and called it a more attainable alternative to 75 Hard.

      Can you drink coffee during 75 Hard? ›

      Is coffee allowed? Yes, but be sure you account for any creamer/sugar you use. Liquid calories are still calories.

      Is the 75 Soft Challenge worth it? ›

      That said, the 75 Soft challenge might be beneficial if you are looking to create healthier habits with less pressure to perform. It encourages more balance in your routine. According to Brekey, the 75 Soft acts as a framework to guide participants but allows people to make accommodations for celebrations.

      What should I eat on the 75 Hard diet? ›

      Opt for whole grains, brown rice, quinoa, sweet potatoes, and oats. These carbohydrates release energy slowly, keeping you fueled throughout the day. Pay attention to portion control and consume carbs around your workouts for optimal results.

      Can you use an umbrella in 75 Hard? ›

      *You should consult your physician or other health care professional before starting 75 HARD™ or any other fitness program to determine if it is right for your needs. Q: Can my outside workout be under cover? No, Cover cannot be used when doing any kind of outdoor workout.

      Is sugar allowed in 75 hard? ›

      75 Hard Challenge Rules

      Follow a diet: The diet can be anything you choose, whether it's Whole30, vegetarian, plant-based, pescatarian, gluten-free, Paleo, no added sugar — you choose, but there has to be a "physical improvement" in mind.

      How to prepare for 75 soft? ›

      The emphasis in 75 Soft is to make sure you're attempting to do your best to follow these rules every day:
      1. Eat well in general and avoid alcohol except for social occasions.
      2. Exercise once for 45 minutes each day, with one day of active recovery each week.
      3. Drink 3 liters of water daily.
      Nov 12, 2023

      Can a 45 minute walk help you lose weight? ›

      To lose weight, Bryant recommends walking 45 to 60 minutes a day, five or six days a week. But, he says, you can break up those walks into smaller walking sessions if that helps you to fit in the steps.

      Is the 75 Hard Challenge good for you? ›

      The bottom line is that the 75 Hard is extremely high risk, and has no proven benefits. “Wellness” challenges like the 75 Hard might seem harmless — what's a few weeks of strict diet and exercise, right? — but that couldn't be farther from the truth.

      Is 75 days hard worth it? ›

      Psychologists say that while the program can have mental-health benefits, certain vulnerable groups may be pushing themselves too far without benefit. Exercise experts also say the regimen could be too taxing for those who aren't young and active already, and could lead to physical injury.

      How much weight do you lose on the 75 Hard Challenge? ›

      Some individuals have shed 10, 20, or even 30 pounds during the 75 days. However, it's essential to recognize that weight loss is a highly individualized process, and factors like starting weight, body composition, and adherence to the challenge's principles play a crucial role.

      How often should you do 75 Hard? ›

      75 Hard requires six commitments you must complete every day for 75 days.
      • Two 45-minute workouts. One must be outside.
      • Adhering to a diet. You can pick the diet, but you can't cheat.
      • Reading 10 pages of a self-help or educational book.
      • Drinking a gallon of water.
      • Taking a progress picture.
      Jan 10, 2024

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