woman measuring her waist

how long to lose 25 pounds


How long to lose 25 pounds?

Generally, it takes between 3 months to 6 months to lose 25 pounds.  This is a safe and realistic timeframe in line with experts’ recommendations for healthy weight loss.


However, keep in mind that this number can vary from person to person. How quickly you lose weight is also influenced by several other factors. These include factors such as; activity levels, age, current weight, height, and gender.


For example, a person weighing 250-pounds will lose more weight at the start of their weight loss journey than someone who weighs 130-pounds as they burn more calories.


Realistic weight loss

Weight loss occurs when we eat fewer calories than the body burns. This forces the body to tap into stored fat, thus causing weight loss. It takes a deficit of 3500 calories to lose a pound of fat.


With a daily calorie deficit of 500, expect to lose 25 pounds in 6 months. Double it to a daily deficit of 1000 to lose 25 pounds in 3 months. You want to combine diet and exercise for the best results. Eat fewer calories daily and burn off extra calories with exercise to lose 25 pounds safely.

woman eating lunch

Diet plan to lose weight.

Most experts recommend a moderate calorie reduction of 500 – 1000 calories to lose weight. Most adults need to eat at least 2000 calories to maintain weight. A 500-calorie reduction is small enough to jumpstart weight loss without leaving you feeling deprived. Here are several things you can do to cut 500 calories from your daily diet;

  • Cut back on fried foods.
  • Reduce intake of baked goods, treats, and sweets.
  • Cut back on liquid calories such as; energy drinks, and soft drinks.
  • Reduce your intake of alcohol.
  • Forget about dried snacks such as chips.

Once you have reduced your calories, focus on eating the right weight loss foods. Focus on foods high in fiber and protein that keep you fuller for longer. Instead of the usual sugar-filled breakfast cereal, enjoy omelet or hard-boiled eggs. Have some beans for lunch. Also, add volume to your meals with vegetables.


Avoid high-calorie creams or salad dressing in your vegetables to keep them low in calories. Make healthy substitutions such as eating fresh fruit instead of desserts after your meals. Do these, and you will lose 25 pounds in good time.

woman exercising

Exercise to lose weight

Experts recommend healthy adults spend at least 150 – 300 minutes exercising weekly.


When you want to lose 25 pounds, this is a great way to fasten the process. A good workout routine for weight loss should include cardio and weight training. Cardio exercises such as; rope jumping, running, and cycling help burn calories fast. Weight training exercises such as deadlifts, lunges, and squats are a great way to build muscle.


Alternate your weekly workout routine to include both these workouts. If you’re short on time, consider high-intensity interval training. These workouts are 30-minutes or shorter yet are just as effective at burning calories. Also, choose exercises you love doing to increase your willpower.


We know exercising often can be challenging, and making the routine personalized to your preferences is a great way to ensure consistency.


How long to lose 25 pounds? Final thoughts

It takes anywhere between 3  – 6 months to lose 25 pounds.


This is a realistic timeframe to lose this much line safely and healthily. With a daily deficit of 500 calories, expect to lose it in 6 months. Double the effort to a 1000 calorie deficit to lose 25 pounds in 3 months.