Is it healthy to lose 25 pounds in 3 months?
It is safe to lose 25 pounds in 3 months for most people.
It takes a deficit of 3500 calories to lose a pound of fat. This means, to lose 25 pounds, you need a deficit of 87,500. In 3 months, this comes to a daily deficit of 972 calories. A safe deficit within the range most experts recommend for healthy weight loss. You can lose 25 pounds in 3 months this easily with the combined efforts of diet and exercise.
How much weight can you safely lose in 3 months?
Generally, expect to lose about 12 – 24 pounds in 3 months.
This is a realistic goal to have in 3 months in line with what the CDC (center for disease control and prevention) recommends for healthy weight loss.
However, keep in mind that this can vary from person to person. How quickly you lose weight is also influenced by other factors. These include factors such as; activity level, age, height, gender, and current weight. For example, a person weighing 250-pounds will lose weight quicker than another person weighing 130-pounds as they burn more calories.
Safe and realistic weight loss
No matter how big or small your target might be, the goal is to always aim for healthy weight loss. A moderate calorie reduction paired with a good workout routine is all you need to lose weight.
Most experts recommend a slow and steady approach of losing 1 – 2 pounds weekly or about 1% of your total body weight. Don’t fall into the temptation of rapid weight loss. Not only is it risky for your healthy, but you’re more likely to gain all the weight back. Isn’t it better to lose weight slowly and keep it off for good? Rather than lose it fast only to gain it all back?
Managing your diet
Most experts recommend a moderate calorie reduction for weight loss. A reduction of at least 500 is enough to jumpstart the weight loss process. You don’t have to deprive yourself to the point of starving to lose weight.
Reduce your calories is by eliminating the unnecessary empty calories in your diet. These are highly processed foods high in calories yet add little to no nutritional benefit. These include foods such as; liquid calories, baked goods, sweets, and dry snacks.
Also, consider portion controls to cut calories. Use simple weight loss tips such as serving your food on smaller plates or bowls. Or better yet, fill half your plate with vegetables, then add on protein and carbs.
Next, focus on eating nutrient-dense foods to lose 25 pounds. Eat more complex carbs, high protein, and high fiber foods. These foods keep you full for longer and reduce your appetite. High-protein foods such as lean cuts of meat, poultry, and fish are also great. Instead of the usual sugar-filled bowl of breakfast cereal, enjoy some boiled eggs or omelet.
At lunch or dinner, add volume to your meals with vegetables. This way, you can improve satiety even with reduced calories. Make healthy substitutions such as eating baked potatoes instead of processed potato chips. Eat grilled chicken instead of chicken nuggets. Do these, and you will lose 25 pounds in good time.
Exercise to lose weight.
Exercise can help boost weight loss. What’s more, you don’t have to spend prolonged periods exercising to achieve this. Most experts recommend spending at least 150 – 300 minutes exercising weekly.
Alternate between cardio and weight training exercises for best results. While cardio helps you burn fat fast, weight training builds muscles that boost metabolism. As exercising can be challenging, start slow and build momentum as you go. Also, do workouts you enjoy doing to increase willpower.
Is it healthy to lose 25 pounds in 3 months? Conclusion
You can lose 25 pounds in 3 months, this is a safe amount to lose in 3 months. Besides, this is in line with what most experts and the CDC recommend for healthy weight loss.