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.
51 Ways to Lose 25 Pounds
Speed up your weight loss results with these awesome 51 strategies:
1. Prioritize Exercise
Exercise, whether it’s running, 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 habitsis 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.
For more check out this awesome book on Amazon: Healthy Habits: 13 Morning Habits That Help You Lose Weight, Feel Energized & Live Healthy.
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.
Here is the full guide you need to start exercising in the morning.
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.
If you want to learn more about goal setting, be sure to check out The Fitness Expert Next Door. That’s an awesome book that will teach you everything you need to know about the subject.
7. Build the Habit of Exercise
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 gets0.
Hence, don’t limit your choices here. Here is my guide to making exercise a habit.