If you are wondering whether you can lose 25 pounds in a month, then it’s good news- you can. What’s more, you can do it without having to starve or exercise for hours at a time.
Dropping a considerable amount of weight can significantly impact your health and make noticeable differences in how you look and feel. Of course, we can’t guarantee you’ll lose 25 pounds in 30 days, but we’ll show you the best methods and a few helpful tips to get the results you want.
How to lose 25 pounds quickly with Weight Loss Supplements
A quick online search for how to lose 25 pounds in a month without exercise will take you to weight loss supplements. These can be ideal if you are looking to shed weight without working out, and there are lots of non-prescription, safe weight loss tablets that can fast-track your weight loss.
Weight loss supplements help to burn fat in one or more of the following ways:
- Increases the speed of your metabolism to burn fat quickly
- Creates a full sensation, so you are less hungry and eat less
- Provides an energy boost to help you get active
- Lowers stress and anxiety that could lead to overeating.
When looking for a fat-burning product, look out for a combination of those benefits to give yourself the best possible chance to lose 25 pounds in 5 weeks or less.
Weight loss supplements are not suitable for those under the age of 18 and pregnant and breastfeeding women. It’s also important to know that they may cause potential side effects. We recommend reading the information from the manufacturer carefully to ensure that the supplement isn’t linked to any dangerous symptoms. However, the good news is that many products on the market aren’t associated with any known health risks.
As well as children, teenagers, and pregnant or nursing mothers, some supplements are unsuitable for people with pre-existing health conditions like cardiovascular disease or diabetes. We recommend asking your doctor if it’s safe to take any weight loss supplements before buying them.
How to Lose 25 Pounds in 4 Weeks with a Weight Loss Program
Unless we’re the first site you’ve encountered in your search, you will probably have come across numerous products and programs that claim to guarantee massive amounts of weight loss in not much time at all. Of course, many people find these products irresistible as who wouldn’t want instant results in no time at all?
When diet plans or programs guarantee or promise a specific result, it’s more than likely not to be effective and have key nutrients missing. When you are in a calorie deficit and trying to lose weight, it’s extremely important that your body functions as well as possible. The increased strain it will be under with extra exercise and lower food intake will begin to negatively impact your physical and mental wellbeing if you don’t eat a nutritionally-complete diet. You should also check to see if their claims are backed scientifically or endorsed by respected experts
There’s no one-size-fits-all solution that can guarantee you will lose 25 pounds in one month, but there are a range of excellent programs out there that can help you lose large amounts of fat rapidly but without risking your health. While these programs differ pretty widely in their approaches, there are some features that any sound weight loss plan will always include:
- Nutritious, healthy meals that provide a decent balance of the essential food groups
- A meal plan and exercise routine that’s easy to follow and fits in with your work and family commitments
- Meal preparation and exercise programs that have easy to follow, simple instructions
- A bank of positive reviews and results
- Sustainable enough to pay for as long as you need it
- Suitable meals for your dietary needs
- Devised by respected experts
When it comes to cost, it’s often the case that the cheaper it is, the less likely it’s going to work. When it comes to diet programs, the price reflects the quality to a certain extent. In particular, be sure to avoid really low-cost programs that promise huge weight loss as they are often unhealthy and ineffective.
So, although your program needs to fit your budget, it’s also worth thinking carefully about investing a little more to be confident of its success.
How to lose 25 lbs in a month with a Meal Plan
Although challenging, losing 25 pounds in a month is entirely achievable without restricting your calories dangerously low. We would never recommend dropping your daily intake down to such levels that your energy begins to fade and you begin to feel the effects of the lack of essential nutrients.
The healthiest way to reduce your calorie intake, we believe, is with the Ketogenic diet. There are pages and pages of well-supported research across the internet that show the effectiveness of eating keto. In particular, research has shown that its low-carbohydrate, high-fat method can help you lose weight quicker than a regular, low-calorie meal plan that restricts fat instead of carbohydrates. What’s more, for most people, there aren’t any significant side effects.
On the Ketogenic diet, you consume 20g-50g of carbohydrates each day. Although this sounds extremely low, it means you can eat a range of meats, dairy, vegetables, and other delicious foods high in protein or fat but low in carbs. There’s also no need to worry about lack of nutrients either as the diet’s large vegetable content contains plenty of vitamins, minerals, and fiber to keep you feeling full.
How does it work? Eating keto allows the body to enter ketosis. This term means that it begins to break down fat into ketones, which it uses for energy rather than burning carbs. This process ensures you can lose fat rapidly and efficiently and avoid feeling like you’ve restricted yourself.
How to lose 25 pounds fast with Exercise
The most successful weight loss programs include exercise, so if you really want to see results, it’s time to ditch the couch and get active! The key to weight loss is creating a calorie deficit- consuming fewer calories than we use for energy. Think of it as filling up your car with a little less gas than you use- each day, you’ll have a little less in the tank.
Without exercise, you would have to drop your calories so low that it would not only be miserable with the intense hunger, it could be dangerous if sustained for long enough. It’s much safer and more enjoyable to drop weight with a mix of diet and exercise that blend together to create a sustainable calorie deficit of around 200 calories.
The good news is that you don’t need to be working out for hours on end to lose 25 pounds in 30 days as shorter, more intense workouts will give you the most impressive results in the least amount of time. Whether you’re a gym member, have equipment at home, or none at all, there are always options there.
Here is a range of effective methods to drop 25 LBS in a month with exercise:
1. High-Intensity Interval Training (HIIT)
If you’re short on time with work and family commitments, High-Intensity Interval Training could be the most effective option for you.
HIIT generally follows the structure of periods of high effort, generally between 20-90 seconds long, in one or more exercises followed by a shorter rest period, typically a third to half of the work period. To maximize results, you should work as hard as possible in the high effort interval as they are relatively short.
The workouts can be just ‘cardio’ like an exercise bike or running, resistance training using weights or bands, or a combination of both. We recommend finding what works best with the space and equipment you have available but also what you enjoy most- as that’s what you’ll be more likely to stick to long term.
Although experts and scientists don’t know precisely why High-Intensity Interval Training blasts fat so efficiently, a popular theory is that it ramps up your metabolism even when you’ve finished exercising. This mechanism ensures you continue to burn fat after you finish your last round.
It’s easy to see why we recommend HIIT as part of your plan to lose 25 pounds in a month. Look out for any local classes to take part in, or if you’re not sure about jumping straight into a busy studio just yet, there are tons of free follow-along videos on YouTube.
2. Resistance Training
Not far behind is resistance training, whether that’s using weights like dumbbells or barbells, resistance machines in your local gym, or with elastic resistance bands.
We know you may not want to build tons of muscles and are worried about looking too big. Don’t worry, there’s no need to avoid lifting weights! The only way you’re going to get bigger is by consuming more calories, a calorie surplus (the opposite of what you’ll be doing!). In fact, including resistance training to build muscle actually helps you lose fat as the body must work harder to maintain all that new muscle. So, it’s a win-win situation as you look more toned with less body fat.
We recommend starting light with simple movements if you are new to resistance training. Picking up a few light dumbbells, kettlebells, or resistance bands is an excellent way to start if you’re training at home. You can always expand your selection as you get stronger and more experienced.
Getting in the water is an excellent alternative to more intense workouts if you have painful joints or any condition that prevents you from performing more high-impact movements. As well as a way to relax, swimming provides a softer, lower-impact version of resistance training. If you’ve ever tried to run in the water, you’ll know what we mean!
Many gyms now have swimming pools that run classes designed to maximize calorie burn while being in the water, so check out your nearest pool for its class timetable.
4. Running, Jogging, or Walking
If the thought of joining a gym puts you off exercising altogether, then getting out and hitting the roads is a brilliant (and free!) cardiovascular workout.
In terms of calories, the numbers stack up very well compared to the other options on this list. Harvard Health’s research suggests that someone weighing 155lbs could burn up to 300 calories jogging and 170 calories walking in just half an hour. Of course, these numbers could rise considerably if you increased your pace, climbed hills, or if you weigh more to begin with.
Now, the best bet in terms of weight loss is running. Put simply, the faster you go and the more effort you put in, the more weight you’ll lose. However, start at a comfortable pace and distance and work up as you begin to feel more confident as your body adjusts to your new routine.
However, let’s not discount walking because it can play a vital role in your overall weight loss program. You can walk for a considerable amount longer than you can run, especially when you’re just starting. Therefore, we recommend adding in as much walking as you can during your day. You don’t need to head out on a long hike every day- just add in little spots of activity without it being inconvenient or time-consuming. Here are a few ideas for squeezing them into your day:
- Getting up and moving while you are cooking or waiting for your TV program to return from an ad break
- Using your lunch break at work to get some fresh air with a short walk
- Take a slightly longer route on your dog walk
- Use the stairs rather than the elevator and work or when shopping
- Walk parts of your commute if possible and avoid parking close to your workplace to get a few steps in
- Quick Tips to help you Lose 25 Pounds in 4 Weeks
1. Load up on Veg at Meal Times
Vegetables, especially leafy greens like broccoli, aren’t very calorie-dense, which means they have very few calories for their size. To illustrate this, here is how many vegetables you would need to eat to consume 100 calories. That’s about the same number as in a small cookie.
- 100 calories of vegetables:
- 3 whole cucumbers
- 2 heads of lettuce
- 3 carrots weighing 120g each
The key idea here is that the same caloric content of vegetables would take up far more space in your stomach than the tiny cookie. So, if you ate more veg, you’d have less space left for those late-night sweet treats!
2. Cut Down on Screen Time Before Bed
Cutting back on your time spent scrolling through Facebook or Instagram isn’t directly going to help shift the weight, but it can help you on your way to shifting the pounds.
We are now spending more time looking at phone screens, laptops, tablets, and televisions than ever before. The blue light that these screens give out can significantly affect how well you sleep by suppressing the hormone melatonin, which influences your circadian rhythm. Harvard Health reports that even a blue light half the brightness of a standard bedside lamp can affect sleep patterns.
So how do screens and sleep affect weight loss? If we don’t sleep well, then we wake up in a low mood, our body craves instant energy to survive the day (sugar!), and we have less energy to put into our weight loss program. Can you start to see the link?
We recommend starting by turning all screens off 60 minutes before you go up to bed and keeping the phone on the nightstand once you’re comfortable. This is the perfect time to start reading that book you haven’t got round to starting yet.
3. Drink at least 6 Glasses of Water a Day
When thinking about losing weight, your first thought is often ‘What am I going to eat?’ but not always about what you’ll drink. It’s incredibly easy to discount liquid calories as we don’t associate them with calories quite as much as a full meal.
You can very quickly rack up hundreds of liquid calories just by going about your typical working day.
Let’s say you commute to work and pick up a takeaway coffee from the local coffee shop. Now, depending on the type you go for, you may well be adding over 200 calories. If you return there at lunchtime for another coffee, that’s around 500 calories in a single day without taking a single bite.
The best thing to drink when you’re dieting is plain old water. Not only is water calorie-free, but it has lots of benefits to your overall health. Keeping the body hydrated with at least six glasses of water a day can reduced headaches, help maintain kidney health, and keep your skin looking clear.
Like the vegetable example, you can use water as a first resort when you feel hungry as the body can confuse thirst for hunger. Our top tip for upping your water intake is to have a glass before your morning coffee and with each meal. That should give you 3 to 4 glasses, and you’ll be well on your way to the six-glass target.
4. Grab a Friend!
Losing weight is hard, really hard! So you may need some help from friends or family members to reach your goal.
Numerous studies have proven the effectiveness of taking on a weight loss challenge as part of a group. It’s often the case that people are much more committed and motivated to put in the work when they have a like-minded friend or group doing it with them. We don’t want to let them down or be the person that gave up.
If things are getting tough, the support of others striving for the same goal may be the difference between achieving and not achieving.
If you don’t know anyone who could join you, there are always millions of people in online groups and forums or local running groups that could provide support, and you may even make some new friends.
Q: Is it healthy to lose 25 pounds in a month?
A: In nearly all cases, it is healthy to lose 25 pounds in a month. If you have a reasonable amount of weight to lose and the 25 pounds does not take you below a healthy weight for your height (you can find a guide for this here), then it’s perfectly safe.
Q: Can I lose the weight around my stomach?
A: Unfortunately, you lose weight as a whole and cannot target fat loss to a specific area. We all hold weight in different places as a result of genetics. Staying consistent with your program and incorporating the quick tips we mentioned above will help you to lose fat all over your body.
Q: Can I lose 25 pounds in a week?
A: Losing 25 pounds in a week is almost impossible and could have lasting health effects. We don’t recommend losing weight this quickly. The 25 pounds in a month target is much more realistic and better for your body. Following the tips above will give you a great guideline on where and how to get started.
Q: Would a juice diet help me lose 25 pounds quicker?
A: If you were to go on a juice diet, where you typically drink fruit smoothies for most of your meals for a week or two, you could lose a significant amount quite quickly. The problem arises once the juice diet is over. The restrictive nature of a solely liquid diet often causes a rebound effect afterward, with many people overindulging as a result. It would also remove large and essential parts of your diet, such as protein.
Q: Does it matter what type of exercise I do?
A: For weight loss, it doesn’t matter what type of exercise you do. However, a blend of cardiovascular and resistance training is the best all-around option for burning the most calories while building and maintaining muscle mass.
The Bottom Line
Losing 25 pounds in 4 weeks is a challenging but very achievable goal that will bring very noticeable differences to your appearance and energy levels if you follow the advice above. Ultimately, the time frame is not essential as losing 25 pounds may take you a month or take a lot longer. The most important thing is that you are healthily losing weight by getting all the essential nutrients and water your body needs and allowing it to recover through sound sleep.
We believe the best way to lose 25 pounds in a month is to follow a healthy, ketogenic diet, exercise using a mixture of HIIT and Resistance Training, and taking over-the-counter weight loss supplements. Ask a friend to join you or find a group to help you stay accountable and motivated, especially when things get tough!