overweight man exercising

can you lose 25 lbs in 3 weeks


Can you lose 25 lbs in 3 weeks?

It is not possible to lose 25 pounds in 3 weeks. Losing this much weight in 3 weeks is not recommended as it is unsafe and unhealthy.


It takes a calorie deficit of 3500 to lose a pound of fat. This means you need a deficit of 87,500 to lose 25 pounds. This comes down to a daily deficit of at least 4200 to lose 25 pounds in 3 weeks. This is four times the recommended rate at which you should lose weight.


This type of rapid weight loss is not recommended as you’d have to severely reduce your calories almost to the point of starving. Also, you’d have to spend an extreme amount of time exercising just to burn enough calories. Extreme measures that can affect your health.


How much weight can you lose in 3 weeks?

On average, expect to lose 3 – 6 pounds in 3 weeks. This is in line which the CDC (center for disease control and prevention) guidelines for healthy weight loss. A slow and steady rate of losing 1 – 2 pounds per week.


However, keep in mind that these numbers can vary. Several factors affect how quickly you lose weight. These include factors such as; level of activity, age, gender, height, and weight. A  person who weighs over 250-pounds will lose more weight weekly when compared to another who weighs 125-pounds, as they burn more calories.


In the same way, a person with a sedentary lifestyle and a desk job will not lose weight at the same rate as someone who stays active and exercises regularly.

woman standing on weight scale

How long will it take to lose 25 pounds?

Generally, it takes between 3 – 6 months to lose 25 pounds. This is a realistic timeframe to lose this much weight for most people.


With a daily deficit of 500 calories, expect to lose 25 pounds in 6 months. Double the effort to a daily deficit of 1000 to lose 25 pounds in 3 months.


While you can lose 25 pounds faster, it is not recommended. Having a realistic timeframe helps you lose weight safely. Also, you’re more likely to keep the weight off for good. Isn’t it better to lose 25 pounds in 3 – 5months and keep it off rather than do it quickly only to gain it all back?


Realistic diet to lose weight.

No matter, what your goal might be. Be it to lose 25 pounds or more. It’s best to work with a healthy plan to achieve it. A moderate caloric deficit of 500 – 1000 is all you need to lose weight. Start by eating less and burning off the rest with exercise.


Most experts recommend reducing your calories by at least 500 to jumpstart weight loss. Eliminate high-calorie foods with little nutritional benefits. These include unnecessary foods such as; baked goods, sweets, dry snacks, sodas, energy drinks, pastries, and many more. Also, consider portion control to help you cut calories.


Once, you have reduced your calories, eat the right nutrient-dense foods. Choose foods high in fiber and protein to reduce appetite as they keep you full for longer. Add volume to your meals with vegetables to improve satiety.

woman exercising

Exercise to burn more calories.

Healthy adults should spend at least 200 minutes exercising weekly. Not only is this great for health but also weight loss. Alternate between cardio and weight training for best results. While cardio helps burn calories fast, weight training helps build more muscle.


Choose exercises you enjoy doing to increase your willpower. You’re more likely to stay consistent with something you love doing. If you hate running, consider investing in quality at-home exercise equipment.


Can you lose 25 lbs in 3 weeks? Final thoughts

Losing 25 pounds in 3 weeks is not safe or healthy. Losing this much weight in such a short period requires taking extreme measures that can negatively affect your health.


A realistic timeframe to lose 25 pounds is in 3 – 6 months.