Why is it so hard to lose the last 10 lbs? My thoughts on 75 hard? And more! (Q&A)
Every week, I open up a Q&A and take questions from my audience. Sometimes I turn that into a podcast episode and now I’m turning into a blog too. If you want the podcast (in video format!), scroll down to the bottom of this page.
Here’s what we’re covering:
Why fat loss gets harder the leaner you get
What I actually think about 75 Hard (and its knockoffs)
How to eat fast food without wrecking your progress
Whether you really need a rest day between workouts
What to do if you’re traveling with no access to a gym
And how much muscle you’re actually at risk of losing
Want to ask your own question? Submit it here.
Alright, let’s get into it.
Why Is It So Hard to Lose the Last 10 Pounds?
Short answer? Your body doesn’t want to.
As you get leaner, your body starts to push back. Hunger goes up (thanks to ghrelin), satiety drops (thanks to leptin), and your overall energy expenditure declines - even if you’re working out and moving the same amount.
This is called metabolic adaptation, and it’s not a broken metabolism - it’s your body trying to survive.
Other things working against you:
You're burning fewer calories simply by existing
You’re hungrier and less satisfied after meals
Water retention can mask fat loss for days or even weeks
I break this down more in this blog on metabolic adaptation, but the point is: fat loss doesn’t get harder because you're doing it wrong. It gets harder because you're getting leaner.
If you’ve completely stalled (and truly stalled for weeks, not gotten loose with your tracking and calling it a plateau) - then I’d decrease your calories by 100-200 and sit there for 2-3 weeks. That will almost certainly get things moving. If not, I’d make a strong case that there are missing calories in your calorie tracker.
It’s also worth mentioning - are the last 5-10 lbs worth it for you? Would you be better off spending time focusing on muscle growth? Your body composition will change with fat loss and muscle growth, so if you’re getting burnt out with fat loss, maybe take a break and focus on muscle growth at maintenance (or even a small surplus) for a while.
My Thoughts on 75 Hard
I get the appeal. It’s structured, it’s intense, and it feels like a mental challenge.
But for most people? It’s overkill.
The no-alcohol rule? Fine.
Reading every day? Great.
Two 45-minute workouts every single day for 75 days straight? Way too rigid for long-term success - especially when missing one day means starting over.
A gallon of water every day? Hydration targets are specific to the individual. This could be too little or too much, dependent on the person. Pro tip: look at your urine. If it’s light yellow, you’re good. If it’s any darker than that, hydrate more. If it’s fully clear, you may be overly hydrated and could be disrupting your electrolyte balance.
Pick a diet and don’t cheat on it? Ugh. We really shouldn’t be dichotomizing foods and assigning them moral values like “good” or “bad.” Foods are more/less nutrient-dense and more/less calorie-dense. Some foods are higher in saturated fat and sodium which can be problematic if overconsumed. Some foods are hyperpalatable and can lead to excess weight gain - but for other people (like cancer patients who have lost their appetite due to chemo or people who struggle gaining/maintaining weight), these hyperpalatable foods are highly beneficial. See how it’s context-dependent?
What 75 Hard does well:
Encourages daily structure
Forces consistency (at least in the short term)
Where it falls short:
Reinforces all-or-nothing thinking
Ignores recovery needs
Promotes unsustainable habits that usually vanish on day 76
Instead of going zero to 100, try this:
Start with the smallest version of a habit (like going for a 5 minute walk every day), and build from there. Sustainability > extremism.
How to Navigate Fast Food Without Derailing Your Diet
Rather than trying to go through every single restaurant and handpick options, it’s probably more helpful to give you a framework so you can make informed decisions anywhere you go. This is under the assumption that you are trying to limit your calorie intake. If you’re trying to gain weight… go nuts buddy.
Prioritize protein and limit calories. Grilled chicken > fried chicken.
Watch liquid calories. Water or diet soda over regular.
Ask for sauces on the side. Or skip them altogether.
Think in trade-offs, not restrictions. You don’t have to get the triple bacon melt and fries and dessert and drinks.
If this isn’t a regular habit, zoom out. A high-calorie day doesn’t ruin a deficit - it’ll just bring your weekly average calories up slightly.
You’re not “cheating.” You’re just eating. Make it intentional.
Do You Really Need a Rest Day After Every Workout?
Not necessarily.
If you're brand new to lifting, yeah - your body needs time to adapt so if you’re doing something like a full body workout, it’s probably a good idea to give yourself a full day of rest.
As you get more experienced, you can absolutely lift on back-to-back days, especially if your programming is built for that. If you have an upper/lower split for example, you could definitely do an upper and then lower day back to back. Even if you have full body workouts, it miiight be fine to run them back to back (although I’d softly recommend a rest day between the two).
What matters more than rigid rest rules:
Your total training volume
How well you recover between sessions
How close to failure you’re taking sets (all the way vs 1-2 reps in reserve)
Your training “age”
Exercise selection
Recovery is important but it’s contextual. I’d structure your program around your total volume and what days you can train, and then try to avoid hitting the same muscle group on back to back days when possible. Not a huge deal if you do hit them on back to back days though.
What If You're Traveling and Can't Get to a Gym?
If it’s a short trip, don’t stress it. You’re not going to lose muscle in a week.
Even for longer trips (like a month abroad), muscle loss happens slowly. And even when it starts, you’ll regain it back veeery quickly.
If you want to stay active without a gym:
Use bodyweight movements (squats, push-ups, inverted rows, split squats)
Load up your suitcase for resistance (deadlifts, rows, etc.)
Focus on high-protein meals and decent sleep
If you skip lifting altogether, that’s fine too. Enjoy the trip - your muscle will be there when you get back.
