Guest Post by Mia Johnson- Freelance writer & Fitness Expert
Shedding 25 pounds in only 3 weeks is a lot of weight to lose in such a brief timeframe. Getting in shape is a true test for your body and mind regardless of if you’re hoping to lose 5 or 25 pounds.
But, sometimes wedding dates or other events can creep upon us. You might need to fit into that special dress or just drop a few pounds before a vacation. It doesn’t matter what is the reason, losing this much weight can be done with hard work and consistency.
No person in the world is the same, so results may vary. Anyone can lose weight, but it will take a lot of hard work and dedication. You need to stay positive and push yourself to reach your goals. Losing weight doesn’t only require diet and lifestyle changes, it also takes quite a bit of patience.
Here are some ways to quickly and safely lose 25 pounds.
Do Your Research
Set aside some effort to distinguish what is the trigger of your undesirable weight. Are fried or sweet foods too hard to say no to? Is it hard to avoid noshing whenever fast food is within arm’s reach? Are you too tired and busy to shop and cook proper healthy meals? Or do emotions, like boredom, anxiety, nervousness, depression, send you straight to the fridge?
For a lot of people, a lot of different variables can lead up to them to gain unwanted pounds. If bad emotions are making you eat, find different coping mechanisms that will offer relief without hindering your weight-loss goals. You can call a friend, sleep or distract yourself with a good book.
Drink A Lot Of Water
The important thing you have to begin doing to start getting in shape is to drink loads of water. Water flushes out the bad toxins, supports the digestive system, reduces bloating, and boosts your metabolism. Therefore, you need to drink 3-4 litres of water every day.
You should drink two glasses of warm water as soon as you wake up. If you like, you can add a couple of teaspoons of healthy seeds to a glass of water to speed up your metabolism. Or make detox water by putting cucumber, ginger, cumin, and mint leaves in the water and leaves it in the fridge overnight. This will promote hydration and proper functioning of your body.
Don’t Drink Instead Of Eating
Choose beverages like water or hot tea. A 20-ounce soda has up to 240 calories and over 65 grams of sugar. Even large hot chocolate with fat-free milk can have over 360 calories. If you add whipped cream, it makes an entire meal’s worth of calories before you’ve taken your first sip. If you love dessert drinks, choose a smaller size with fat-free or low-fat milk and skip on the whipped cream and syrups.
Count Your Calories
This may sound so obvious, but counting your calorie intake is one of the easiest and most effective ways to start losing some weight.
Your weight loss journey begins when you start burning more calories than you take in, either by reducing your intake or increasing your physical activity.
Bringing down your calorie intake by itself is not the healthiest way to lose weight, but when it is incorporated with an effective and healthy diet, it can be really helpful.
You can track your calorie intake by keeping a food journal.
Give Up Sugar and Junk Food
Put all the sugary guilt trips and junk food munching late at night while binge-watching your favourite series behind you.
Throw away all the sugary, greasy, and junk foods out of your pantry and fill your fridge and pantry with whole foods and some low-cal snacks like fruits and veggies.
If you crave sweets, have something like low-cal yogurt with dates or peaches. You can also have one square of dark chocolate (80% or more cocoa content) after dinner if you crave chocolate.
Talk To Your Doctor
Losing weight this quickly and that much is not for everyone. If you have a health condition or any other concerns like being overweight, consult with your doctor to get info about gastric sleeve surgery. In most cases, losing weight too quickly results in that weight coming right back. Even after the surgery, you need to eat healthily and exercise to get fit and lose weight.
Increase Your Protein Intake
In order to lose 25 pounds in three weeks, adding foods that are rich in protein to your diet is essential.
A high-protein diet makes you have less belly fat, as well as retain muscle mass and metabolism during your journey toward weight loss. Protein will also reduce your appetite and decrease the general calorie intake.
By eating a high-protein breakfast you will help your body decrease levels of ghrelin, a hormone that stimulates the feeling of hunger, much more than eating a high-carb breakfast.
A couple of healthy sources of protein that you can easily incorporate into your everyday diet are meats, seafood, poultry, eggs, nuts and seeds.
Portion Control and Eating on time
Not eating on time, being hungry for a long time, and not thinking about the portion size adds more to weight gain than the food you eat itself. You can eat healthily, but if your body cannot digest, and flush the toxins out on time, your whole system becomes very dysfunctional. This will slow down your metabolism, increase the blood pressure and blood glucose, and raised stress and inflammation levels. As a result, you will gain weight.
Because of that, it is important that you eat every 3-4 hours, and NEVER skip breakfast, have dinner by 7:30 p.m. the latest. Try to avoid late-night snacking, and always put a suitable amount of food on your plate.
By not eating when you’re hungry, you make yourself put on weight instead of losing it. Because when you don’t eat and you’re hungry, your body goes into a safe mode, which means the cells store everything you eat in the form of fat, to save it because your body thinks you’re starving. If you feel hungry at night time, have fruit or raw vegetables instead of a proper meal.
Set Calorie Targets That You Can Reach
Eating more than three meals each day keeps your metabolism well stimulated, and it keeps your body burning calories and prevents you from getting so hungry that you eventually eat everything that’s not according to your meal plan.
If you restrict yourself to having less than three meals per day, you’ll be eating too much as soon as you start eating your meal. Calorie targets are different for every human because they are based on many factors like their age, gender, and level of physical activity.
The problem that comes with fast weight loss is that you can not only regain the weight fast but also have a lot of loose skin. So, for you to look toned, you have to train. If you are not a fan of running, you can swim or ride a bike. A great thing to do to get a toned body look is a little bodyweight training.
Working out will not only help you lose fat, but it will also improve your metabolic system, and help you get better sleep. Therefore, working out will help your confidence by making you look amazing inside and out.
Become Best Friends With Fruits And Veggies
You can eat huge portions of them without eating a lot of calories. In comparison with other foods, they are very low in calories but packed with nutrients and fibres, all of which will help you lose weight and make you feel full for a long time. The best way to eat is to fill half of your plate at every meal with fruits and vegetables.
On the other half put whole grains and lean protein like meat, beans, or tofu.
Eat More Fibers
Fibres move slow and undigested through your gastrointestinal tract, slowing down the emptying of your stomach to keep, and because of that, you feel full longer.
By consuming about 30 grams of fibre, which is usually found in wheat and vegetables, you are decreasing both appetite and food intake.
The effects of fibre produce a lot of benefits when it comes to controlling your weight
Increasing the fibre intake every day is linked to reducing the calorie intake and weight loss over some time, even without making any other diet or workout changes.
Fruits, vegetables, whole grains and nuts are great sources of fibre that make a healthy weight loss diet.
Make a Sleep Schedule
No doubt changing up your diet and exercising are the two most important things you need to do to lose the 25 pounds, the amount you sleep you are getting also plays a big role.
One study proved that sleeping at least seven hours every night and getting better sleep quality increases the chances of weight loss success by 33%
And just as getting enough sleep can set you up for good, the lack of it can cause the weight to come back over time.
A study with 68,183 women over 16 years found that those sleeping five hours or less gained more pounds than women who were sleeping at least seven hours every night.
Another study has proven that just a single night of bad sleep can increase levels of your hunger hormones, which can lead to having an increased appetite and therefore weight gain.
How many hours a day do you spend sitting and how many you are walking? Preferably, you should take at least 6000 steps a day. But because most of us have jobs that require us to sit and spend time sitting, all the food that we eat does not get used up. Since people have less time on their hands, we have to change and be a little more active.
So when you have free time, take a walk every once in a while, walk to and from the job or ride a bicycle to the market, take the stairs instead of the elevator, or walk your or somebody’s dog couple of times a day. This will keep your metabolism working at full speed throughout the day and help you lose pounds quickly.
To lose weight you should take 10,000 steps a day.
Add Cardio to Your Workout Routine
It doesn’t matter how much pounds you want to lose, adding cardio to your routine is an important step.
Type of physical activity that boosts your heart rate and makes your heart and lungs stronger is
When doing cardio you are burning more calories, and your body is burning more fats and gaining muscles.
One study in took overweight people and proved that by doing cardio exercises was effective at caused some serious weight loss.
By doing cardio you can burn up to 600 calories. If you only do cardio let’s say five times per week for 10 months you can lose up to 12 pounds.
Another study had similar results, proving that 6 months of just doing cardio exercises lowered the body weight by 9%.
To reach your maximum weight loss, do 150–300 minutes of cardio per week which is about 30–40 minutes every day.
Here are some easy and enjoyable cardio workouts that can help with weight loss.
- Jumping rope
Although losing 25 pounds can seem like a big and unconquerable challenge, it can be done quickly and safely by making just a few simple tweaks to your diet and lifestyle.
If you want the best results to try to mix and match these tips to intensify both weight loss and your overall health.
With a little patience, sweat and determination, it’s achievable to drop 25 pounds to help reach your weight loss goals in just 3 weeks.
But in the end, we are all beautiful no matter what shape or size, it is only important that you stay healthy.
Mia Johnson is a writer with a ten-year-long career in journalism. She has written extensively about health, fitness, and lifestyle. A native to Melbourne, she now lives in Sydney with her 3 dogs where she spends her days writing and taking care of her 900 square feet garden.