51 Science-Backed Ways to Lose 25 Pounds
You really want to lose 25 pounds now?
Truth be told, losing 25 pounds can make a drastic change in the way you feel and see yourself.
That’s for sure.
With that said, reaching that weight loss goal is no easy feat.
But fret no more.
I got you covered, buddy.
Today’s post is a long and exhaustive list of my best tips and science-backed practical tactics to help you shed weight fast.
In fact, I believe that this is the only weight loss article guide you’ll ever need. It has almost everything.
Not only that, most of the strategies are backed up with real science—so you know for sure that they work.
All you have to do is show up, do your work, be patient, and that’s it.
Speed up your weight loss results with these awesome 51 strategies:
1. Prioritize Exercise
Exercise, whether it’srunning, weight lifting, cycling, you name it, is the backbone of an effective weight loss plan.
However, for the exercise to be part and parcel of your life, you gonna have to prioritize it; otherwise, you will be skipping the workouts, achieving no consistency.
First of all, you have to find what type of exercise works the best for your lifestyle, then stick to it by committing to work out at least three to four times a week.
Next, put your workouts in your datebook and schedule them the way you schedule an important work meeting or family event.
Give your training schedule the priority it calls for, and you will achieve staggering consistency.
2. Develop Healthy Habits
When it comes to losing weight and keeping it off for good, building long-life healthy habits is the way to go. Sustained weight loss is all about building and developing healthier habits.
Habits, after all, define us. They can make or break us.
However, changing habits is tricky, and trying to change them all overnight is the recipe for failure.
Don’t try to change your life overnight. Instead, adopt the progressive approach by changing one habit at a time.
Here are 3 simple steps to follow:
- Start small and set clear and concise rules for a set habit.
- Build a ritual around the new habit,
- Then stick to the ritual for at least a month.
That’s enough time for it to turn into a habit and become a part of your new lifestyle.
For example, if you‘d like to eat more vegetables, then add at least three different veggies to your menu each day.
3. Run your Butt Off
Running is one of the best exercises that can help you lose weight and keep it off for good. In fact, I got into running because I was overweight and wanted to slim down and get into a better shape.
I started running for 15- to 20-minute three times a week, and along with some dietary changes, I lost more than 30 pounds in 3 months and had tons of energy and vitality. Not bad.
4. Lift Weights
I love running and can talk about the subject all day long. But when it comes to losing weight, running is just one exercise among many. To speed up your weight loss efforts, add strength training to your exercise program.
Strength training boosts metabolism levels for hours after you have stopped and can also help you build muscles—essential for a leaner and sexier body.
Incorporate at least three strength training workouts per week into your training program. Do lots of total body exercises such as squats, deadlifts, burpees, push-ups, and pull-ups. These exercises recruit a lot of muscles and can crank up calories burn like nothing else.
Free weights are an option too.
5. Exercise in the Morning
According to study, people who exercise first thing in the morning tend to stay more consistent with their training routines, helping them lose the extra pounds and maintain a healthy weight for the long haul.
Not only that, study also found that people who exercise first thing in the morning train harder and longer than who work out later on in the day.
If you really want to be consistent with your running and exercise routine, I strongly urge you to do it in the early morning, before the rest of the world—especially your children—start waking up.
6. Set Realistic Goals
Setting unrealistic goals—by believing that you are entitled to the fast results advertised on late night commercials—is the recipe for disaster.
In fact, there is nothing worse than setting unrealistic goals when it comes to losing weight and getting in shape.
Those late night commercials do more harm than good. Unrealistic goals will only slow you down and hinder your progress. And they are also a true source of pain and setbacks, and frustration.
I can go on and on about the futility of unrealistic goals…
Get your head out of the clouds and set small, attainable weight loss goals.
Set the right goals—think small, achievable benchmarks, like losing a pound a week—and you will be setting yourself for success.
Running a couple of times every now and then is not the best approach for losing weight. In fact, it’s the recipe for chronic sore muscles and disappointments.
We, humans, are defined by the habits we build.
For most of the time, we are bound to repeat 99 percent of our physical and mental patterns from one day to the next, which is a double-edged sword since you can choose to build healthy habits and vice versa.
I learned this while reading The Power of Habit. This is, by far, the best book you can read about habits and how powerful they are.
Build a regular exercise routine of at least three sessions a week, then do your best to stick with it for 4 to 6 weeks, which is enough time to help you build the habit of regular exercise into your life.
Do whatever you can to keep the exercise building process going strong. Run, bike, swim, hit the gym, do Yoga, or just walk. The more active you become, the stronger the exercise habit gets.
8. Dodge Injuries
Injury can stop you in your tracks—especially if you are doing any sort of high impact exercise such as running.
And truth be told, there is nothing worse than a Runners Knee or Achilles tendinitis—two notorious running injuries—in the middle of a fat loss resolution.
Thus, make pain-free and injury-free exercise your primary goal, especially if you are starting out.
Approach your exercise plan with a beginner’s mind, build it up slowly and listen to your body for any signs of trouble and pain.
Back off, even call it a day, when you feel something wrong—that usually happens when you are pushing it too far, or when you are skipping proper recovery between hard workouts.
And remember that slow and steady wins the weight loss race.
9. Walk More
If you are really out of shape or have some medical condition that makes high impact exercise out of the questions, then WALK.
Walking is a great low-impact exercise that can help you lose weight and get in shape.
Walking briskly for at least 45 minutes a day—that’s about three to four miles depending on how fast you are—can help you shed more than 30 pounds in a year as long as you are keeping your calorie intake in check, according to a Duke University study.
Go for daily 45-minutes walks at a brisk pace, and feel free to add a few jogging bouts whenever it’s possible.
10. Exercise at the Same Time Each Day
Regardless of the time you choose to exercise at, working out at the same time, day in and day out, can help you stay consistent and build the exercise habit into your life.
Choose a specific time of the day. My bets are on the 6 to 7 am and do the exercise. Keep exercising at the same time over and over again until the act becomes second nature.
11. Keep Track of the Food you Eat
In my experience, keeping track of how many calories I’m consuming every day has been, and still is, one of the best tools I’ve used to lose weight, then keep it off for good.
Why is that? Well, according to research, people who keep track of everything they consume can lose up to twice as much weight as those who don’t keep a food diary. Tracking your calorie intake can help shed light on the darker aspects of your diet habit and know for sure where you are falling short.
Keep tabs on your daily eating habits.
You can do this by either using a journal, a food log or one of the many Smartphone apps that you can download for free. I usually use a food journal just like this one I found on Amazon. However, there are also plenty of free apps that you can put to use.
12. Plan in Advance
According to Dutch researchers, planning your responses to hunger and figuring out ways in advance to stay on track can help you shed the extra pounds faster.
People who wrote a list of “if,… then” statements (“If I’m hunger at 10 a.m, then I will have a handful of nuts as a snack) shed more pounds and stayed consistent with their diet regimes better than those who didn’t have a plan of action in advance.
This is “preemptive dieting” at its best.
Looking ahead and coming up with solutions for hunger in advance can help you prevent poor food choices when you have a weak moment and/or when you are too hungry (and stressed) to think straight.
Plan healthy snacks for your weakest and troubled times, and keep switching them up every few weeks.
You can also make a list of those bad timings where your diet tends to take a turn for the worst, then come up with healthier safe plans.
For example, if you overeat on dinner, then have a snack before you sit for the meal.
13. Fill Up on Veggies
When it comes to the right foods for weight loss and optimal health, vegetables should be a staple on your daily eating menu.
Veggies score high on fiber, valuable nutrients, and water, all of which will help you shed weight without starving yourself to death.
Plus, consuming a lot of veggies increases the amount of fiber in your diet, which can help you feel full for longer.
In other words, you can consume large portions of vegetables without loading on calories or worrying about gaining weight.
Stock up your kitchen with all kinds of vegetables. The more the colors, the better.
14. Fill Half of your Plate with Vegetables
The importance of veggies is a no brainer. However, when it comes to actually eating more veggies, most people fall short.
Nonetheless, here is a practical thing you can do.
Load half of your plate at every meal with vegetables of your own choosing, then fill the other half with lean protein and whole grains. This is the most practical advice that can help you load up on veggies, and will definitely help you curb cravings and feel fuller for longer.
15. Remove the Junk
One of the best ways to help you steer clear of junk food is to purge your kitchen (and house) from any food that’s not “weight-loss friendly.”
By declaring your living area junk-food free, you will be less likely to give in into late night temptations.
Don’t rely on willpower since it’s really limited, and after a stressful day at the office, your willpower will be dry as a bone.
Make sure to set your environment for success.
Clean your kitchen and get rid of any food that leads to weight gain, like cake, ice cream, or any other food that scores high on sugars and processed ingredients.
16. Cook at Home
This one is tricky especially if you are not a good cook (or don’t cook at all). However, according to study, people are more likely to consume more calories when eating out, than when having a meal at home.
Well, this shouldn’t a surprise.
Most restaurants serve portions that are typically larger than the recommended healthy dietary guidelines.
Not only that, these are also laden with sugars, sodium, refined grains and fat.
It’s called marketing, and big tasty meals (at a relatively low price) get more customers.
So don’t be another dumb consumer.
Cook your meals at home and you can save up to a thousand calories a day, plus it’s good for your wallet too.
If you are serious about learning how to cook, then the only book you need to get your hands on is “The 4-Hour Chef” By Tim Ferris.
17. Snack Smart
Unhealthy snacking is one of the main culprits in weight gain.
Nonetheless, if you tend to snack a lot, then at least do it right.
By snacking the right way, you’ll be shedding the pounds instead of gaining them. The type of an approach can help you prevent hunger pangs, which usually leads to overeating and a plethora of unhealthy eating habits.
Snack on healthy and natural food choices such as carrots, raisins, nuts, almonds, seeds and a limited amount of dried fruit. The more natural, the better.
Just make sure not to overdo it. Eating a handful is enough. It’s a snack, not a meal, so be moderate and plan your nibbles in advance.
18. Feel Real Hunger
Emotional eating—eating out of frustration, stress, nervousness or boredom—is one of the hallmarks of unhealthy eating; the sort that leads to weight gain.
Therefore, you ought to learn how to differentiate between real physical hunger and the kind of food cravings you get when you are stressed out and tired. Many a person with weight problems confuses the two all the time.
And the majority of people, mainly in the industrial world where food is plenty, have forgotten what physical hunger feels like.
Only sit for a meal only when your stomach rumbles and you feel really hungry.
And before you reach for food, ask yourself whether you are doing out of real hunger, or you are just trying to satisfy some emotional need. You are not as hungry as you think, most of the time.
19. Don’t Skip Breakfast
This is a classic mistake made by people who don’t know better.
They assume that by skipping breakfast they would cut calories intake, helping them, theoretically, to lose more weight.
But the truth is, at least in my own experience, skipping breakfast is not a good practice.
Although there is no current scientific study that proves or refutes the importance of breakfast for weight loss (to the best of my knowledge anyway), I think you should never skip breakfast.
If you skip your breakfast, then you will be more likely to binge later on, whether via unhealthy snacking or overeating on your lunch.
Stick to a daily healthy breakfast with plenty of protein—think eggs—and healthy fats.
20. No Liquid Calories
Coke, soda, sweetened iced tea, and other sugary drinks have to go if you want to lose weight fast.
Your typical 20-ounce soda can pack roughly 250 of empty calories and more than 70 grams of sugar, depending on the brand of course.
And most specialty coffee drink and smoothies pack about 300 to 500 calories, and that’s without adding the whipped cream to the count.
So it’s really a true recipe for weight gain. And by kicking out the soda habit, you will be saving, literally hundreds of calories a day.
Stick to calorie-free drinks like water or hot tea with no added sugars. You can always add some taste by adding lemon, lime, cucumber or mint, to your drinks.
21. Run on an Empty Stomach
When you exercise on an empty stomach, your body is more apt to use up fat as the primary source of energy since glycogen stores are more likely to be depleted after 7 or 8 hours of fasting during the sleep time—unless you are a somnambulistic eater.
Wake up at least an hour earlier than normal, lace up your shoes then go for a run. Sure, this can be hard at first, but it’s the worth the sweat. Just build the habit and never give up. For more tips on losing weight by running.
22. Do Intervals
Long, steady-state cardio can help you burn fat and get in shape, but to speed up the process, up the ante by doing intervals.
Study after study has shown that intervals—usually referred to as high-intensity interval training or HIIT— burn more fat than slow-to-moderate intensity cardio training.
Not only that, intervals can also raise metabolism levels through the roof—meaning you will be burning calories at a higher rate for hours after the workout.
Add a couple of interval running sessions into your training routine, making sure to space them out with at least 48-hour of recovery to avoid injury and over training.
Start with 30-seconds sprints, followed by one minute of recovery, repeating the process 6 to 8 times.
Do also Tabata protocol workouts; pull sleds, rope jumps, or best of all, CrossFit WODs.