Weight loss is one of the most common goals for 75 Medium challengers. The combination of consistent exercise, structured eating, and daily accountability creates an ideal framework for sustainable fat loss. According to the CDC, losing 1-2 pounds per week through lifestyle changes is the safest and most sustainable approach—and that's exactly what 75 Medium facilitates. Here's how to maximize your weight loss results.
Realistic Weight Loss Expectations
Setting realistic expectations prevents frustration and keeps you motivated.
What to Expect in 75 Days
- Safe rate: 1-2 lbs/week = 10-20+ lbs over 75 days
- Initial drop: 3-7 lbs in week 1 (mostly water weight)
- True fat loss: ~0.5-1 lb of actual fat per week is excellent
- Body composition: You may gain muscle while losing fat
⚖ Weight vs. Fat
The scale doesn't tell the whole story. You can lose 10 lbs of fat while gaining 5 lbs of muscle, showing only 5 lbs of weight loss—but looking dramatically different. Focus on measurements, photos, and how clothes fit, not just the number on the scale.
Factors Affecting Your Results
- Starting weight: Higher weights often mean faster initial loss
- Age: Metabolism slows with age
- Gender: Men often lose faster initially (water, muscle mass)
- Prior dieting: Previous extreme diets can affect metabolism
- Sleep quality: Poor sleep impairs fat loss
- Stress levels: Cortisol promotes fat storage
Understanding the Calorie Deficit
Weight loss requires consuming fewer calories than you burn. Period.
Calculating Your Deficit
- Find your TDEE (Total Daily Energy Expenditure)
- Use an online calculator as a starting point
- Track for 2 weeks and adjust based on results
- Create a moderate deficit
- 300-500 calories below TDEE for sustainable loss
- Never go below 1,200 (women) or 1,500 (men) calories
- Adjust as you go
- Losing too fast? Eat slightly more
- Stalled? Small reduction or add activity
Deficit Size Guidelines
| Deficit | Weekly Loss | Best For |
|---|---|---|
| 250-300 cal | ~0.5 lb/week | Those with less to lose, athletes |
| 500 cal | ~1 lb/week | Most people (recommended) |
| 750-1000 cal | 1.5-2 lbs/week | Those with significant weight to lose |
🎯 The 75 Medium Advantage
Your daily 45-minute workout burns 200-400+ calories. Combined with a moderate diet deficit, you create weight loss without extreme restriction. This is why 75 Medium participants often report feeling satisfied while still losing weight.
Diet Strategy for Fat Loss
The NIH research shows that focusing on food quality, not just calories, leads to better fat loss outcomes.
Priority 1: Protein
- Target: 0.7-1g per pound of bodyweight
- Why: Preserves muscle during weight loss
- Bonus: Most satiating macronutrient
- Sources: Chicken, fish, eggs, Greek yogurt, lean beef, legumes
Priority 2: Fiber
- Target: 25-35g per day
- Why: Keeps you full, regulates blood sugar
- Sources: Vegetables, fruits, whole grains, legumes
Priority 3: Volume Eating
Eat more food for fewer calories:
- Load up on vegetables: Unlimited salads, broccoli, spinach
- Smart swaps: Zucchini noodles, cauliflower rice
- Fruits over juice: Whole apple > apple juice
- Soup before meals: Broth-based soups increase satiety
Using Your 22 Flex Meals Strategically
- Save flex meals for social events/cravings
- Don't use all 22 if weight loss is primary goal
- One flex doesn't mean one binge—moderate portions still
- Track flex meals to stay accountable
Sample Weight Loss Day
BREAKFAST (~400 cal):
- 3 eggs, scrambled
- 2 cups spinach
- 1/2 avocado
- Coffee (black or with splash of milk)
LUNCH (~450 cal):
- Large salad with:
- 6 oz grilled chicken
- Mixed greens (unlimited)
- Cucumbers, tomatoes, bell peppers
- 2 tbsp olive oil vinaigrette
SNACK (~200 cal):
- Greek yogurt with berries
OR
- Apple + 2 tbsp almond butter
DINNER (~500 cal):
- 6 oz salmon
- 1 cup roasted broccoli
- 1/2 cup brown rice
- Side salad
TOTAL: ~1,550 calories
Protein: ~130g | Fiber: ~35g | Very satisfying
Best Workouts for Fat Loss
Not all exercise burns fat equally. Here's how to optimize your 45 minutes.
The Hierarchy for Fat Loss
- Strength training: Builds/preserves muscle, increases metabolism
- HIIT: Maximum calorie burn in minimum time
- Zone 2 cardio: Burns fat as primary fuel source
- Walking: Low stress, recovery-friendly
Optimal Weekly Split
| Day | Workout Type | Calorie Burn |
|---|---|---|
| Mon | Full body strength | ~250-350 |
| Tue | HIIT/intervals | ~350-450 |
| Wed | Upper body strength | ~200-300 |
| Thu | Zone 2 cardio (walking/bike) | ~300-400 |
| Fri | Lower body strength | ~300-400 |
| Sat | Active recovery (yoga/walk) | ~150-250 |
| Sun | Longer Zone 2 (hike/swim) | ~350-500 |
Why Strength Training Matters for Fat Loss
- Each pound of muscle burns ~6 calories/day at rest
- Prevents muscle loss during dieting
- Creates the "toned" look most people want
- Afterburn effect: Elevated metabolism for 24-48 hours
Progress Tracking Beyond the Scale
Daily progress photos are built into 75 Medium—use them wisely.
Weekly Measurement Protocol
- Same day each week: Ideally after rest day, first thing AM
- Measure: Waist, hips, chest, thighs, arms
- Photos: Front, side, back—same lighting, same clothes
- Weight: Same scale, same time (expect daily fluctuations)
Non-Scale Victories
Track these wins too:
- Clothes fitting better
- More energy throughout the day
- Better sleep quality
- Improved mood
- Stronger in workouts
- Reduced cravings
- Better digestion
- People noticing changes
Photo Comparison Tip
Don't compare day-to-day photos—compare Day 1 to Day 30, Day 1 to Day 60, etc. Changes happen slowly but are dramatic when viewed over time. Your daily photos create the documentation for these powerful comparisons.
Breaking Through Plateaus
Weight loss stalls are normal. Here's how to push through.
Why Plateaus Happen
- Metabolic adaptation: Body adjusts to lower intake
- Water retention: Can mask fat loss for weeks
- Muscle gain: Offsetting fat loss on scale
- Calorie creep: Portions slowly increasing
Plateau-Breaking Strategies
- Wait it out (1-2 weeks): Many "plateaus" are water weight
- Audit your intake: Re-measure portions, track everything
- Increase protein: Often helps break stalls
- Add steps: 2,000 more steps daily = 100+ extra calories burned
- Refeed day: One higher-calorie day can reset hormones
- Change workout stimulus: New exercises, higher intensity
When to Adjust Calories
- No weight/measurement change for 3+ weeks
- You've verified portion accuracy
- Reduce by only 100-200 calories
- Never go below minimum thresholds
Weight Loss Mindset
Your mental approach is as important as your diet and exercise.
Reframe Your Thinking
- From: "I'm on a diet" ? To: "I'm building healthy habits"
- From: "I can't eat that" ? To: "I'm choosing not to eat that"
- From: "I failed" ? To: "I learned what doesn't work"
- From: "Weight loss is hard" ? To: "This is a skill I'm developing"
Mindfulness for Weight Loss
Your daily mindfulness practice helps with:
- Stress reduction (lower cortisol = better fat loss)
- Emotional eating awareness
- Mindful eating habits
- Better sleep (crucial for fat loss)
When to Seek Support
- Disordered eating patterns emerging
- Obsessive thoughts about food/weight
- Extreme restriction or binge behaviors
- Anxiety or depression related to weight
A therapist specializing in eating behaviors can help ensure your weight loss journey is mentally healthy.
Maintaining Your Results
The real success is keeping the weight off after Day 75.
Post-Challenge Strategy
- Reverse diet: Slowly increase calories (100/week)
- Find maintenance: Calories where weight stable
- Keep habits: Exercise, water, mindfulness don't stop
- Weekly weigh-ins: Catch regain early
- Action triggers: If weight up 5 lbs, recommit immediately
Long-Term Success Factors
- Continue exercising at least 3-4x/week
- Protein priority at every meal
- Mindful eating (not tracking forever, but awareness)
- Monthly progress photos for accountability
- Community/accountability relationships
🌟 Success Story
"75 Medium changed my relationship with food." — Rachel, lost 32 lbs
"I've tried every diet. 75 Medium was different because it wasn't about perfection—the 22 flex
meals let me live my life while still losing weight. I learned that consistency beats intensity.
A year later, I've kept it all off."