While weight wasn’t a big issue for me in childhood, I found myself struggling to lose weight as an adult. Pregnancy at 31 changed my body in ways I wasn’t familiar with. I felt like my body was going downhill, and before I knew it, I hit my highest weight ever: 195 lbs at 5’5”. In October 2024, I decided it was time to make a change. I started building a routine around working out and changing my eating habits, but what helped me the most was discovering the viral “75 Hard” weight loss challenge.
What is the 75 Hard challenge?
The 75 Hard challenge, which has taken social media by storm, was created by entrepreneur and author Andy Frisella. Each day for 75 days, participants follow a structured diet with no cheat meals or alcohol, complete two 45-minute workouts (one outside), drink a gallon of water, read 10 pages of nonfiction and take a daily progress photo. There are no rest days.
“Each requirement in 75 Hard is helpful for weight loss and for improving your overall health, and I think this program can be a great way to jumpstart your weight loss journey,” says Kyle J. Thompson, MD, a bariatric and general surgeon. “However, sustaining a program like this forever is incredibly challenging for most people.”
I was inspired to do 75 Hard for weight loss
I decided to take the plunge and start 75 Hard in November, and it really helped me focus on and prioritize my weight loss. I was strength training at the gym twice a day, skipping cheat meals and reading 10 pages of a book every day. Just like the name says, it was challenging. Still, it kickstarted my weight loss goals. Starting with something so intense gave me a strong sense of discipline and set the tone for everything that came after.
How 75 hard helped me personalize my workouts
After completing 75 Hard, I transitioned to my current routine to continue with my weight loss journey in a much more sustainable way. I now work out about four to five days a week. Strength training has played a big role in my journey. At first, I thought I should only focus on cardio. But when I saw other women online lifting weights, I decided to shift my focus. I figured strength training would help me burn fat while building muscle.
“I have more energy now, which has made a huge difference in how I spend time with my son.” —Brielle Miller
I also prioritize going to bed early because I wake up so early. Two staples that help me wind down are using magnesium oil spray on the bottoms of my feet and drinking MoonBrew magnesium hot cocoa. I make my green juice every morning—right now I love Nello and Kiala greens.
After that I head to the gym, where I always stretch first since I work with pretty heavy weights and want to make sure my muscles are ready to go. I incorporate strength training exercises like Romanian deadlifts, weighted squats, kickbacks and lat pulldowns into my routine to help build muscle mass and supercharge my metabolism.
The importance of strength training for weight loss
“Every pound of muscle is burning more calories at rest than a pound of fat,” reveals Dr. Thompson. “Most calories we burn each day are due to our basal metabolic rate, not exercise. Therefore, in two people who are the same weight, the person with more lean body mass will have a higher basal metabolic rate and may be burning hundreds of calories more each day.”
Dr. Thompson recommends doing strength training for at least 20 minutes twice a week, starting with light weights and gradually increasing the intensity, frequency and duration over time. He also suggests pairing strength or resistance training with regular cardio for well-rounded results.
“An exercise program should also include 150 minutes of moderate intensity aerobic (cardio) exercise each week, or 30 minutes, five days a week,” says Dr. Thompson. “Moderate intensity means you can talk, but have to pause to take breaths during a conversation. Examples include brisk walking, cycling or swimming.”
While Dr. Thompson says there’s no one type of strength training that delivers better results, he suggests using free weights or resistance bands over machines, as they also strengthen the muscles that support balance.
How I adjusted my diet to support my weight loss efforts
There’s a common saying that “abs are made in the kitchen but perfected in the gym”—and I found that to be true. Focusing on nutrition and cutting back on fast food has made a huge difference in my weight loss journey. For breakfast, I’ll have overnight oats or warm oatmeal made with homemade almond milk plus a scoop of yogurt, chia seeds and fresh fruit. Or I might have two egg whites with turkey sausage patties or turkey bacon strips.
For lunch, I make Greek salad at home with grilled chicken, cucumbers, red onions, green peppers, tomatoes and a little feta. Dinner might be turkey chili with a baked sweet potato. I usually don’t eat past 7:00 p.m., but if I’m hungry later, I’ll have a pickle or cucumber. Both are low in calories. Once a week I also practice a type of fasting known as OMAD, or one meal a day.
Outside of food, I prioritize tea and supplements for my overall wellness. Matcha Mind from Goli Nutrition helps me stay focused, and their ashwagandha gummies keep me calm. I also take their apple cider vinegar gummies to help cleanse my system.
I saw big weight loss results when I revisited the scale
At one point, I became obsessed with the scale and started checking every day. Eventually, I decided to take a break. Just last month, in March 2025, I looked in the mirror and noticed I looked smaller. The scale reflected that, too. I had lost 35 lbs. through strength training and diet shifts.
While I’m still on my journey and haven’t yet reached my goal weight, losing weight has already changed my life in so many ways. One big difference is how my clothes fit. I went from an XL to a medium. I also have more energy, which has made a huge difference in how I spend time with my son. He’s turning seven this month and has so much energy. He always wants to race me. Before, I had a hard time keeping up. Now, I can race him with no problem.
My own journey has taught me that when it comes to prioritizing your health and achieving weight loss, you don’t need to wait until next week, next month or a special day of the year. Any time you start is the right time. If you prioritize yourself and your fitness, you will reap the benefits.
Losing weight and prioritizing my health has made a huge difference in every area of my life and I’m excited to see the changes that will continue.
As told to Cailey Griffin
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.