Many diets promise rapid weight loss, but studies reveal that 95% of them fail, with lost weight often returning within a year. These diets can be grueling, leaving you feeling weak and fatigued. Aiming to lose 25 pounds in two months is a significant undertaking. While a low-calorie diet combined with ample exercise is generally safe, consulting your doctor about your specific plan is crucial. Registered dietitians can provide tailored guidance to meet your goals.
Is Losing 25 Pounds in Two Months Realistic?
Discuss with your doctor whether losing 25 pounds in two months is an attainable goal for you. Someone who is 50 pounds overweight might be able to lose 25 pounds in two months, but someone who is only 20 pounds overweight likely cannot. Furthermore, if you have a BMI over 30, it may be difficult to incorporate the exercise necessary for such a diet. Also, consider the risks of yo-yo dieting. Rapid weight loss followed by regaining the weight can cause major health risks.
Setting Yourself Up for Success
Losing 25 pounds in two months will be difficult, requiring significant changes to your diet and lifestyle. These changes may be difficult to maintain every day for two months. To increase your chances of success, consider the following:
Start a Journal
Keep a journal to track your diet and exercise program. Log everything you eat, and track your exercise. Monitor your progress, including weight loss and measurements.
Build a Support System
Find supportive friends, family members, or co-workers to help you stay on track. Look for people that will help you stay on track. You can also check out online support groups or forums of others trying to lose weight.
Read also: Stories of successful weight loss
Create a Detailed Plan
Write out your desired diet and exercise plan to stay organized. Start with your diet plan, as this will require the most significant changes and adherence.Write out your calorie level for each day. Then construct a meal plan that fits into that calorie plan.
Diet Modifications for Weight Loss
To lose weight, you'll need to modify your diet by cutting down on the total amount of calories you eat each day. To lose 25 pounds in two months you'll need to lose about three pounds per week. You'll need to cut out at least 750 calories daily. One pound is equivalent to 3,500 calories, so you'll need to lose 87,500 (3,500 x 25) over 60 days. Although you'll need to cut out a significant amount of calories each day, it's not typically recommended by health professionals to eat less than 1,200 calories daily. In addition, consistently following a calorie limit that is too low may result in the loss of lean muscle mass, not fat mass.
Embrace a Low-Carb Approach
Many studies show that one of the dieting plans that results in the fastest weight loss is a low-carb diet. Because carbohydrates are so widespread through a variety of food groups, it's not ideal or realistic to cut out each of those food groups. Many nutrients found in foods like grains or starchy vegetables are easily consumed from other food groups. Although fruit is a carbohydrate-rich food, you should not avoid all fruit. Choose to have minimal, small amounts of fruit each week.
Prioritize Lean Protein and Non-Starchy Vegetables
If you're following a low-carb diet, there are two food groups that are left that are considered low-carb. Aim for one to two servings of lean protein at each meal or snack. Fill up on as many non-starchy vegetables as you'd like.
Smart Snacking
When you're cutting a significant amount of calories from your diet each day and participating in a higher amount of physical activity, there is a chance that you'll feel more hungry or need an extra boost throughout the day. If you're trying to follow a more rapid weight loss plan, you'll need to make sure that your snacks fit into your daily calorie goal. Try to stick to one snack daily. Also, only snack if you're feeling truly hungry or need a boost for a workout.
Read also: Learn how people achieved significant weight loss
Stay Hydrated
Drinking enough hydrating fluids each day is essential for overall health. Aim for a minimum of eight glasses daily or about 64 oz (1.9 L); however, if you're including more physical activity you may need to drink up to 13 glasses daily. Stick to low- or no-calorie fluids to help you meet your daily calorie goal.
Exercise Strategies for Weight Loss
Cardio
Consider doing at least 300 minutes of cardio each week.
Strength Training
Strength training helps build and support lean muscle mass during weight loss. Most health experts recommend including at least two to three days of strength training each week. If you're having difficulty meeting the 150 - 300 minutes of cardio each week, cut down on the amount of time you spend doing strength training.
Lifestyle Activity
Lifestyle or baseline activity are the types of exercise that you include in your everyday life. For example, can you park farther away when you're at the store or at work? Are there ways you can take the stairs instead of the elevator?
High-Intensity Interval Training (HIIT)
A more trendy form of exercise is called HIIT or high-intensity interval training. HIIT is a form of exercise that combines bouts of very high-intensity cardio activities with short bouts of more moderate-intensity activities. Although HIIT sessions are shorter, they burn higher amount of calories compared to steady cardio. In addition to your regular cardio and strength training, consider adding one to two sessions of HIIT throughout the week.
Read also: Before & After Weight Loss Stories
Additional Tips for Successful Weight Loss
Drink More Water
Drinking water in place of other beverages may help you with your weight loss goals. Studies indicate it may help you reduce weight, particularly if you replace high calorie drinks with water. A 2019 meta-analysis found that replacing high-calorie beverages with water was more effective than simply increasing daily water intake or drinking lots of water before meals. However, the authors noted that the studies were low-quality, so more research is needed. A more recent study published in 2021 found a positive association between increasing water intake and weight loss and maintenance in a population of Mediterranean older adults.
Increase Protein Intake
Including more protein-rich foods in your diet may help you lose weight safely and effectively. According to a 2020 study, a high-protein diet can help with weight loss, at least for a period of 6-12 months. This may work because protein alters your hormone levels and other metabolic processes so you can feel fuller for longer. It can also help increase the amount of energy you use, which can help contribute to weight loss. That said the researchers note a lack of long-term studies on the effect of protein on weight loss. Studies have shown that protein may promote feelings of fullness by reducing calorie intake, which can help contribute to weight loss.
Limit Refined Carbs
The manufacturing process strips refined carbs of their fiber content, resulting in a final product with a higher glycemic index. Foods higher on the glycemic index rapidly increase your blood sugar levels. A crash tends to follow the spike, which can lead to increased hunger and consumption of more food. A 2021 study found that combining a diet containing lower glycemic index foods with a high protein intake diet may be an effective way to lose weight. However, according to a 2021 review of studies, researchers noted that very little evidence supports the conclusion that low-glycemic foods are superior to high-glycemic foods for weight loss. Meanwhile, another 2021 study also suggests that a short-term protein-focused diet might work better than eating low-glycemic foods. Refined carbs can increase hunger levels sooner than whole grains, which may contribute to weight gain.
Incorporate Resistance Training
Resistance training has several benefits. When it comes to weight loss, a 2021 study noted that it can help prevent the loss of lean muscle mass as you lose weight. In a 2018 study, researchers found that resting metabolism increased slightly with resistance training and participants added the most lean muscle with resistance training and no dietary changes. However, the resistance training plus dietary changes group had the best weight loss results. Resistance training may help preserve lean muscle mass, increase resting metabolism slightly, and help you with your weight loss goals. You should consider talking with a doctor or personal trainer before starting a new routine.
Increase Fiber Intake
There are two main types of fiber: soluble and insoluble. Both provide potential health benefits to you, and most foods that contain one also contain the other. Insoluble fiber provides the bulk of your stool, but according to a 2016 study, soluble fiber plays a significant role in your metabolism and may help keep you feeling fuller for longer. In a 2019 study, researchers found that consuming dietary fiber may help people with obesity better adhere to their eating plans. This helped to promote better weight loss in their test groups. Fiber may help you feel full for longer, keep your gut bacteria healthy, and help you reach your weight loss goals.
Prioritize Sleep
In a 2022 trial, researchers looked at sleep’s effect on energy levels and weight loss. They concluded that improving sleep hygiene has a positive effect on preventing obesity and supporting weight loss. Just as getting enough sleep can set you up for success, sleep deprivation may also cause weight gain over time. Getting enough sleep and improving your sleep quality may support weight loss. You can take several steps to improve your sleep hygiene by making the environment cool, limiting light sources, and reducing noise as much as possible.
Practice Mindful Eating
Eating slowly and practicing mindfulness can help increase weight loss and decrease excess food intake while also allowing you to savor your food. While the purpose of mindful eating is not to lose weight, this practice may result in weight loss. Try minimizing distractions while eating, chewing your food more thoroughly, and drinking water with your meal to help yourself slow down and enjoy. Taking the time to appreciate your meals and slowing down may help with weight loss and reaching your goals.
The Importance of Sustainable Weight Loss
While it’s possible to lose 20 pounds (lbs) in a month, this is neither safe nor sustainable. Losing weight more steadily with the right diet and exercise can help you stay healthy and maintain your weight loss. Losing weight can be challenging regardless of whether you’re looking to lose 5 lbs or 20. Not only does it require diet and lifestyle changes, but it can also take some patience.
Safe Weight Loss Rate
Experts recommend following the established safe guideline of 1 to 2 pounds per week. Losing a significant amount of weight in a short time, often in the form of a “crash” diet, can be unhealthy - and the weight you lose is likely to come back when you resume a “normal” diet.
Long-Term Strategies
Quick weight loss results in rapid return of the weight in the majority of cases. To keep the weight off, people must maintain the eating and exercise strategies employed to lose the weight in the first place.
Gradual Lifestyle Changes
Instead of making extreme changes that will likely be difficult to maintain (even for two months, let alone longer periods of time), make gradual lifestyle and diet changes to lose weight at a safe pace.
Additional Tips for Diet Changes
Track Calories Positively
Download a calorie tracker app, which allows you to log your food intake and exercise habits while getting support from an active community.
Plan Your Meals
Build a meal plan that meets your calorie target, and place the emphasis on nutrient-dense foods like lean protein, fruits, and vegetables. Nutrient-dense foods are those that pack lots of micronutrients into foods that are low in calories. An app like MyPlate can also help you determine which foods are best and help you start making small changes.
Be Mindful of Empty Calories
When you evaluate what you eat each day at your current weight, you may be able to reduce your intake of certain less nutrient-dense items. For example, you could consider trading out a regular soda for a diet version, with the intention of slowly moving toward drinking water or a flavored calorie-free sparkling water.
Schedule Regular Meals
Eat regular meals, and focus on consuming healthy snacks (such as raw veggies, unsweetened yogurt, fruit, or nuts and seeds) if you are hungry in between meals. Remember: Food is fuel, and your body needs consistent input to regulate blood sugar levels and maintain energy. The steady intake will help you decrease unwanted cravings.
Measure Portions Accurately
“Eyeballing” portions can often lead to inaccurate results. Once you’ve established your calorie target, learning about portion sizes can help you keep track of what you’re eating.
Be Kind to Yourself
Track what you eat, but remember that you are not “bad” for eating any particular thing. You can move on with your day and choose nutrient-dense foods for your next meal or snack. If movement will make you feel good, go for a walk.
Additional Tips for Exercise
Look for Cardio Opportunities
Perform moderate-to-vigorous cardio exercises such as jogging and swimming 30 to 60 minutes per day. Use an online calorie calculator to estimate the calorie burn you get for various activities, which is an estimation based on factors like your current weight, as well as your pace and duration of activity. Remember, not all exercise happens at the gym. Physically demanding weekend chores, like yard work, are significant calorie burners.
Weight Training for Metabolism
Train your muscles twice weekly by lifting weights, using resistance bands, or doing body-weight exercises. Examples include push-ups, sit-ups, and squats. These activities build muscle tissue, which helps increase your metabolism.
Try New Things
Vary your workouts to help prevent boredom and prevent overuse injuries.
Rapid Weight Loss Diets: A Word of Caution
Rapid weight loss diet is a type of diet in which you lose more than 2 pounds (lb) or 1 kilogram (kg) a week over several weeks. To lose weight this quickly you must eat very few calories. These diets are most often chosen by people with obesity who want to lose weight quickly. These diets are less commonly recommended by health care providers. People on these diets should be followed closely by their provider. Rapid weight loss may not be safe for some people to do on their own. These diets are only to be used for a short time and are usually not recommended for more than several weeks. People who lose weight very quickly are much more likely to regain the weight over time than people who lose weight slowly through less drastic diet changes and physical activity. The weight loss is a bigger stress for the body, and the hormonal response to the weight loss is much stronger.
Types of Rapid Weight Loss Diets
- Very Low-Calorie Diets (VLCDs): Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day. A VLCD is only recommended for adults who have obesity and need to lose weight for health reasons. These diets are often used before weight-loss surgery. You should only use a VLCD with the help of your provider. Most experts do not recommend using a VLCD for more than 12 weeks.
- Low-Calorie Diets (LCDs): These diets usually allow about 1,200 to 1,500 calories a day for women and 1,500 to 1,800 calories a day for men. An LCD is a better choice than a VLCD for most people who want to lose weight quickly. But you should still be supervised by your provider. You will not lose weight as fast with an LCD, but you can lose just as much weight with a VLCD. An LCD may use a mix of meal replacements and regular food. This makes it easier to follow than a VLCD.
- Time-Restricted Eating: This diet strategy is becoming more popular. It is often compared to fasting, but the two strategies are slightly different. Time-restricted eating limits the number of hours per day that you can eat. A popular strategy is the 16:8. For this diet, you have to eat all of your meals during an 8 hour period, for example, 10 am to 6 pm. The rest of the time you cannot eat anything. There are some studies that this method can cause rapid weight loss, but there is little information so far about whether the weight loss is sustained.
- Fasting: Fasting is an ancient form of caloric restriction. It has become more popular recently. This is partly because some animal and human studies have shown benefits to fasting for people with diabetes and obesity. There are many different fasting regimens and it is unclear which may be the best. One of the most popular is the 5:2 system. This involves 2 days a week of fasting or VLCD and 5 days a week of eating your normal diet. Diets that incorporate fasting can cause rapid weight loss.
- Fad Diets: Some fad diets also severely limit calories to achieve rapid weight loss. In some cases, these diets are not safe. In most cases, these diets are not sustainable for long enough to cause long-term weight loss. Once you stop the diet, you are at risk for regaining the weight if you return to your old eating habits.
Risks and Side Effects
Losing more than 1 or 2 lb (0.5 to 1 kg) a week is not safe for most people. It can cause you to lose muscle, water, and bone density. Rapid weight loss can also cause some side effects including:
- Gallstones
- Gout
- Fatigue
- Constipation
- Diarrhea
- Nausea
People who lose weight quickly are also more likely to gain back the weight quickly. This can lead to other health problems.
Who Should Avoid Rapid Weight Loss Diets?
In general, a rapid weight loss diet is not safe for children. It may also not be safe for teens, pregnant women or older adults unless a provider recommends it.