51 Science-Backed Ways to Lose 25 Pounds

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You really want to lose 25 pounds now?

Truth be told, losing 25 pounds can make a drastic change in the way you feel and see yourself.

That’s for sure.

With that said, reaching that weight loss goal is no easy feat.

But fret no more.

I got you covered, buddy.

Today’s post is a long and exhaustive list of my best tips and science-backed practical tactics to help you shed weight fast.

In fact, I believe that this is the only weight loss article guide you’ll ever need. It has almost everything.

Not only that, most of the strategies are backed up with real science—so you know for sure that they work.

All you have to do is show up, do your work, be patient, and that’s it.

51 Ways to Lose 25 Pounds

Speed up your weight loss results with these awesome 51 strategies:

1. Prioritize Exercise

Exercise, whether it’s running, weight lifting, cycling, you name it, is the backbone of an effective weight loss plan.

However, for the exercise to be part and parcel of your life, you gonna have to prioritize it; otherwise, you will be skipping the workouts, achieving no consistency.

Action Step

First of all, you have to find what type of exercise works the best for your lifestyle, then stick to it by committing to work out at least three to four times a week.

Next, put your workouts in your datebook and schedule them the way you schedule an important work meeting or family event.

Give your training schedule the priority it calls for, and you will achieve staggering consistency.

2. Develop Healthy Habits

When it comes to losing weight and keeping it off for good, building long-life healthy habits is the way to go. Sustained weight loss is all about building and developing healthier habits.

Habits, after all, define us. They can make or break us.

However, changing habits is tricky, and trying to change them all overnight is the recipe for failure.

Action Step

Don’t try to change your life overnight. Instead, adopt the progressive approach by changing one habit at a time.

Here are 3 simple steps to follow:

  • Start small and set clear and concise rules for a set habit.
  • Build a ritual around the new habit,
  • Then stick to the ritual for at least a month.

That’s enough time for it to turn into a habit and become a part of your new lifestyle.

For example, if you‘d like to eat more vegetables, then add at least three different veggies to your menu each day.

For more check out this awesome book on Amazon: Healthy Habits: 13 Morning Habits That Help You Lose Weight, Feel Energized & Live Healthy.

3. Run your Butt Off

Running is one of the best exercises that can help you lose weight and keep it off for good. In fact, I got into running because I was overweight and wanted to slim down and get into a better shape.

I started running for 15- to 20-minute three times a week, and along with some dietary changes, I lost more than 30 pounds in 3 months and had tons of energy and vitality. Not bad.

Action Step

Here are four articles to help you start running right.

The Greatest 72 Running Tips Of All Time

Absolute Beginner’s Guide to Running

The 8-Week Beginner Running Program

Master The 9 Biggest Obstacles to Running

The 30-Day Beginner Running Challenge

4. Lift Weights

I love running and can talk about the subject all day long. But when it comes to losing weight, running is just one exercise among many. To speed up your weight loss efforts, add strength training to your exercise program.

Strength training boosts metabolism levels for hours after you have stopped and can also help you build muscles—essential for a leaner and sexier body.

Action Step

Incorporate at least three strength training workouts per week into your training program. Do lots of total body exercises such as squats, deadlifts, burpees, push-ups, and pull-ups. These exercises recruit a lot of muscles and can crank up calories burn like nothing else.

Free weights are an option too.

5. Exercise in the Morning

According to study, people who exercise first thing in the morning tend to stay more consistent with their training routines, helping them lose the extra pounds and maintain a healthy weight for the long haul.

Not only that, study also found that people who exercise first thing in the morning train harder and longer than who work out later on in the day.

Action Step

If you really want to be consistent with your running and exercise routine, I strongly urge you to do it in the early morning, before the rest of the world—especially your children—start waking up.

Here is the full guide you need to start exercising in the morning.

6. Set Realistic Goals

Setting unrealistic goals—by believing that you are entitled to the fast results advertised on late night commercials—is the recipe for disaster.

In fact, there is nothing worse than setting unrealistic goals when it comes to losing weight and getting in shape.

Those late night commercials do more harm than good. Unrealistic goals will only slow you down and hinder your progress. And they are also a true source of pain and setbacks, and frustration.

I can go on and on about the futility of unrealistic goals…

Action Step

Get your head out of the clouds and set small, attainable weight loss goals.

Set the right goals—think small, achievable benchmarks, like losing a pound a week—and you will be setting yourself for success.

If you want to learn more about goal setting, be sure to check out The Fitness Expert Next Door. That’s an awesome book that will teach you everything you need to know about the subject.

7. Build the Habit of Exercise

Running a couple of times every now and then is not the best approach for losing weight. In fact, it’s the recipe for chronic sore muscles and disappointments.

We, humans, are defined by the habits we build.

For most of the time, we are bound to repeat 99 percent of our physical and mental patterns from one day to the next, which is a double-edged sword since you can choose to build healthy habits and vice versa.

I learned this while reading The Power of Habit. This is, by far, the best book you can read about habits and how powerful they are.

Action Step

Build a regular exercise routine of at least three sessions a week, then do your best to stick with it for 4 to 6 weeks, which is enough time to help you build the habit of regular exercise into your life.

Do whatever you can to keep the exercise building process going strong. Run, bike, swim, hit the gym, do Yoga, or just walk. The more active you become, the stronger the exercise habit gets0.

Hence, don’t limit your choices here. Here is my guide to making exercise a habit.

8. Dodge Injuries

Injury can stop you in your tracks—especially if you are doing any sort of high impact exercise such as running.

And truth be told, there is nothing worse than a Runners Knee or Achilles tendinitis—two notorious running injuries—in the middle of a fat loss resolution.

Thus, make pain-free and injury-free exercise your primary goal, especially if you are starting out.

Action Step

Approach your exercise plan with a beginner’s mind, build it up slowly and listen to your body for any signs of trouble and pain.

Back off, even call it a day, when you feel something wrong—that usually happens when you are pushing it too far, or when you are skipping proper recovery between hard workouts.

And remember that slow and steady wins the weight loss race.

In case you are serious about warding off injury for good, then check out Dr. Jordan Metzl’s Running Strong book on Amazon.

9. Walk More

If you are really out of shape or have some medical condition that makes high impact exercise out of the questions, then WALK.

Walking is a great low-impact exercise that can help you lose weight and get in shape.

Walking briskly for at least 45 minutes a day—that’s about three to four miles depending on how fast you are—can help you shed more than 30 pounds in a year as long as you are keeping your calorie intake in check, according to a Duke University study.

Action Step

Go for daily 45-minutes walks at a brisk pace, and feel free to add a few jogging bouts whenever it’s possible.

10. Exercise at the Same Time Each Day

Regardless of the time you choose to exercise at, working out at the same time, day in and day out, can help you stay consistent and build the exercise habit into your life.

Action Step

Choose a specific time of the day. My bets are on the 6 to 7 am and do the exercise. Keep exercising at the same time over and over again until the act becomes second nature.

11. Keep Track of the Food you Eat

In my experience, keeping track of how many calories I’m consuming every day has been, and still is, one of the best tools I’ve used to lose weight, then keep it off for good.

Why is that? Well, according to research, people who keep track of everything they consume can lose up to twice as much weight as those who don’t keep a food diary. Tracking your calorie intake can help shed light on the darker aspects of your diet habit and know for sure where you are falling short.

Action Step

Keep tabs on your daily eating habits.

You can do this by either using a journal, a food log or one of the many Smartphone apps that you can download for free. I usually use a food journal just like this one I found on Amazon. However, there are also plenty of free apps that you can put to use.

12. Plan in Advance

According to Dutch researchers, planning your responses to hunger and figuring out ways in advance to stay on track can help you shed the extra pounds faster.

People who wrote a list of “if,… then” statements (“If I’m hunger at 10 a.m, then I will have a handful of nuts as a snack) shed more pounds and stayed consistent with their diet regimes better than those who didn’t have a plan of action in advance.

This is “preemptive dieting” at its best.

Looking ahead and coming up with solutions for hunger in advance can help you prevent poor food choices when you have a weak moment and/or when you are too hungry (and stressed) to think straight.

Action Step

Plan healthy snacks for your weakest and troubled times, and keep switching them up every few weeks.

You can also make a list of those bad timings where your diet tends to take a turn for the worst, then come up with healthier safe plans.

For example, if you overeat on dinner, then have a snack before you sit for the meal.

13. Fill Up on Veggies

When it comes to the right foods for weight loss and optimal health, vegetables should be a staple on your daily eating menu.

Veggies score high on fiber, valuable nutrients, and water, all of which will help you shed weight without starving yourself to death.

Plus, consuming a lot of veggies increases the amount of fiber in your diet, which can help you feel full for longer.

In other words,  you can consume large portions of vegetables without loading on calories or worrying about gaining weight.

Action Step

Stock up your kitchen with all kinds of vegetables. The more the colors, the better. Here is a list of 11 super foods you need for maximum fitness and health.

14. Fill Half of your Plate with Vegetables

The importance of veggies is a no brainer. However, when it comes to actually eating more veggies, most people fall short.

Nonetheless, here is a practical thing you can do.

Action Step

Load half of your plate at every meal with vegetables of your own choosing, then fill the other half with lean protein and whole grains. This is the most practical advice that can help you load up on veggies, and will definitely help you curb cravings and feel fuller for longer.

15. Remove the Junk

One of the best ways to help you steer clear of junk food is to purge your kitchen (and house) from any food that’s not “weight-loss friendly.”

By declaring your living area junk-food free, you will be less likely to give in into late night temptations.

Don’t rely on willpower since it’s really limited, and after a stressful day at the office, your willpower will be dry as a bone.

Action Step

Make sure to set your environment for success.

Clean your kitchen and get rid of any food that leads to weight gain, like cake, ice cream, or any other food that scores high on sugars and processed ingredients.

16. Cook at Home

I know.

I knooooow.

This one is tricky especially if you are not a good cook (or don’t cook at all). However, according to study, people are more likely to consume more calories when eating out, than when having a meal at home.


Well, this shouldn’t a surprise.

Most restaurants serve portions that are typically larger than the recommended healthy dietary guidelines.

Not only that, these are also laden with sugars, sodium, refined grains and fat.

It’s called marketing, and big tasty meals (at a relatively low price) get more customers.

So don’t be another dumb consumer.

Action Step

Cook your meals at home and you can save up to a thousand calories a day, plus it’s good for your wallet too.

If you are serious about learning how to cook, then the only book you need to get your hands on is “The 4-Hour Chef” By Tim Ferris.

17. Snack Smart

Unhealthy snacking is one of the main culprits in weight gain.

Nonetheless, if you tend to snack a lot, then at least do it right.

By snacking the right way, you’ll be shedding the pounds instead of gaining them. The type of an approach can help you prevent hunger pangs, which usually leads to overeating and a plethora of unhealthy eating habits.

Action Step

Snack on healthy and natural food choices such as carrots, raisins, nuts, almonds, seeds and a limited amount of dried fruit. The more natural, the better.

Just make sure not to overdo it. Eating a handful is enough. It’s a snack, not a meal, so be moderate and plan your nibbles in advance.

18. Feel Real Hunger

Emotional eating—eating out of frustration, stress, nervousness or boredom—is one of the hallmarks of unhealthy eating; the sort that leads to weight gain.

Therefore, you ought to learn how to differentiate between real physical hunger and the kind of food cravings you get when you are stressed out and tired. Many a person with weight problems confuses the two all the time.

And the majority of people, mainly in the industrial world where food is plenty, have forgotten what physical hunger feels like.

Action Step

Only sit for a meal only when your stomach rumbles and you feel really hungry.

And before you reach for food, ask yourself whether you are doing out of real hunger, or you are just trying to satisfy some emotional need. You are not as hungry as you think, most of the time.

19. Don’t Skip Breakfast

This is a classic mistake made by people who don’t know better.

They assume that by skipping breakfast they would cut calories intake, helping them, theoretically, to lose more weight.

But the truth is, at least in my own experience, skipping breakfast is not a good practice.

Although there is no current scientific study that proves or refutes the importance of breakfast for weight loss (to the best of my knowledge anyway), I think you should never skip breakfast.


If you skip your breakfast, then you will be more likely to binge later on, whether via unhealthy snacking or overeating on your lunch.

Action Step

Stick to a daily healthy breakfast with plenty of protein—think eggs—and healthy fats.

20. No Liquid Calories

Coke, soda, sweetened iced tea, and other sugary drinks have to go if you want to lose weight fast.

Your typical 20-ounce soda can pack roughly 250 of empty calories and more than 70 grams of sugar, depending on the brand of course.

And most specialty coffee drink and smoothies pack about 300 to 500 calories, and that’s without adding the whipped cream to the count.

So it’s really a true recipe for weight gain. And by kicking out the soda habit, you will be saving, literally hundreds of calories a day.

Action Step

Stick to calorie-free drinks like water or hot tea with no added sugars. You can always add some taste by adding lemon, lime, cucumber or mint, to your drinks.

21. Run on an Empty Stomach

When you exercise on an empty stomach, your body is more apt to use up fat as the primary source of energy since glycogen stores are more likely to be depleted after 7 or 8 hours of fasting during the sleep time—unless you are a somnambulistic eater.

Action Step

Wake up at least an hour earlier than normal, lace up your shoes then go for a run. Sure, this can be hard at first, but it’s the worth the sweat. Just build the habit and never give up. For more tips on losing weight by running, read this post: Top 9 Weight Loss Rules For Runners.

If you want to start running in the morning, then check my post here.

22. Do Intervals

Long, steady-state cardio can help you burn fat and get in shape, but to speed up the process, up the ante by doing intervals.

Study after study has shown that intervals—usually referred to as high-intensity interval training or HIIT— burn more fat than slow-to-moderate intensity cardio training.

Not only that, intervals can also raise metabolism levels through the roof—meaning you will be burning calories at a higher rate for hours after the workout.

Action Step

Add a couple of interval running sessions into your training routine, making sure to space them out with at least 48-hour of recovery to avoid injury and overtraining.

Start with 30-seconds sprints, followed by one minute of recovery, repeating the process 6 to 8 times.

Do also Tabata protocol workouts; pull sleds, rope jumps, or best of all, CrossFit WODs.

Here are 6 running workouts to help you lose more fat.

23. Buddy Up

According to study, people who exercise with a training buddy or in groups work out harder and achieve more consistency with their training routine, which is a good thing.

Not only that, exercising with a spouse, a friend, or a coworker, can also increase accountability, motivation, and training enjoyment.

Action Step

Ask your best friend, spouse, co-worker, or the guy (and gal) at the gym to be your training buddy. You can also find plenty of opportunities on online forums, social media, and local sports clubs. Don’t be shy.

24. Go Short

To stay consistent with exercise in the hectic times we live in today, the one long hour workout is not always an option. But that’s no excuse because if you are pressured for time, then a 15-minute session might be all you need for a powerful workout.

In other words, a short workout is better than none.

In fact, according to study from Southern Illinois University at Edwardsville, people how lifted weights for no more than 15 minutes three times a week boosted their metabolic rate and were able to stay consistent with their training schedule 95 percent of the time.

Action Step

In case you are running short on time, go minimalist. Do a quick workout whether it’s lifting weights, a sprint session, or walk up and down the stairs for no more than 15 minutes.

25. Chew Slowly

According to study, eating slowly and mindfully can help you eat less while also making your meals more enjoyable.

If you eat too fast, chances that you are going to take in more than your body needs.


It’s quite simple. It takes roughly 20 minutes for your stomach to figure that you have had enough food.

Therefore, when you are eating too fast, you are not giving your stomach enough time to send a signal to the brain that it’s full.

Action Step

Take your time when having a meal. Chew slowly and savor every morsel.

26. Use Smaller Plates

Plate sizes have changed drastically over the past hundreds of years.

In fact, waists and plates size have increased in a proportional manner. And according to study, the smaller the plate, the smaller the portion you are going to consume.

Opting for smaller plate will trick your brain into believing you are eating more. This, in turn, will cause you to consume fewer calories. Do this and you will end up eating less and feeling fuller with the same amount of food.

Action Step

On your next meal, opt for smaller plates—anything in the 7 to 10 inches—instead of the bigger plates—12 inches and above, going for smaller plates, bowls, glasses, and silverware whenever it’s possible.

You are going to consume at least 20 percent less and save up hundreds of unneeded calories each day.

27. Snack before a Big Meal

If you are worried about overeating on your next meal, then a snack can come in handy.

By filling up your stomach with a healthy snack choice, you will be taking the edge off your hunger pangs and overeating on your upcoming meal.

Action Step

Grab an apple or any other fruit or vegetables that scores high on fiber and have it before a large meal. Doing this gonna help you eat a realistic amount without indulging or overeating.

29. Eat Often

To the best of my knowledge, no scientific study confirms that eating 5 to 6 smaller meals a day can lead to better weight loss results, but this is something I tried, and I believe it’s a helpful strategy.

According to theory, by eating 5 to 6 mini meals throughout the day, your body will burn more fat and prevent hunger pangs and making bad food choices.

Action Step

Instead of eating three large meals a day with long stretches of times in between, aim to consume 5 to 6 mini meals of roughly 200 to 400 calories each every three to four hours.

That’s it.

30. Sit Down to Eat

Eating on the run is the signature move of every person running a busy life schedule. But daily errands, whether it’s work or family related, should not be an excuse to indulge in this bad eating habit.


Eating on the move is mindless grazing. It leads to overeating and bad food choices as there is no attention paid to what is being consumed.

In fact, what we eat while standing up tends to be more “grab-n-go” food, which for the most part tends to fall in the bad eating choices category—think sugar-rich drinks and candy bars.

Action Step

Take a sit whenever you are eating. And stop eating in the car, train, bus, on the phone or while walking.

If you are really serious about taking your eating to the next level, then you should read Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food. Get the book here.

If you have no option other than a grab-n-go food, then at least reach for a healthy choice, such as an apple, healthy yogurt or peanut butter.

31. Drink Water

Not only that staying well hydrated is vital for good performance and optimal health, but drinking plenty of water can help you eat less and shed weight faster.

According to study, drinking water before a meal can assist with weight loss and portion control.

Why is that?

Consuming plenty of foods that score high on water, like most vegetables and some fruits, can help you feel fuller for longer; this is vital for warding off unhealthy eating and cravings.

What’s more? According to study, drinking cold water can also speed up metabolism and hinder cravings for sugar beverages like soda and juice.

Action Step

Stay well hydrated throughout the day and make sure to gulp in at least a glass of water before you sit for a meal

32. Eat Natural and Real Food

Consuming highly processed foods is a significant contributing factor to weight gain.

This is no secret.

As a result, when it comes to the foods you eat, get as close to nature as possible.

When you consume this kind of natural, and unprocessed foods, you will be providing your body with more nutrients and other valuable ingredients; this means that you’ll be well fed and feel fulfilled for longer.

Action Step

Eat clean at all times.

This means opting for foods that are minimally processed. The more natural, the better. Opt for foods that rich in nutrients such as vegetables, fruits and healthy protein like fish, chicken, and bean.

33. Eat plenty of Eggs

I think that eggs are an eggs-ellent choice.

Here are some reasons:

According to study, people who eat eggs on a regular basis lost more weight and had slimmer waistline than those who didn’t. In fact, having eggs with breakfast has been shown to reduce hunger and food intake, compared to breakfast containing bagels, according to study.

Eggs are full of lean, satiating protein that will keep you feeling full for longer.

And that’s not the end of story.

Eggs have many benefits that go beyond weight loss.

In addition, eggs also score high on choline—key dietary nutrient and other valuable nutrients. They also score high on healthy fats and lecithin.

Action Step

Add eggs to your meals—especially breakfast. Two to three whole eggs a day should be enough.

34. Have a Cheat Day

You shouldn’t be expecting perfection from yourself—especially when you are tackling a hard and elusive problem like weight loss.

Instead, you ought to acknowledge your cravings and pick a time of the week to satisfy them without compromising your resolution.

And as long as you are doing it consciously choice, you are in a good place.

Action Step

Pick one time block a week, preferably a Sunday evening, and relax your strict dietary rules. Go at it and eat whatever you want. Satisfy all of your cravings and desires.

35. Make your Diet Public

There is nothing more humiliating than the prospect of public disapproval.

Not only that, by telling your spouse, friends, family members and coworkers about your diet goals, you will be more likely to get things done since now you are accountable for your progress (or lack thereof).

Action Step

Make your diet public by telling as many people as you can about the healthy choices you are intending to make.

Take your weight loss goals and broadcast them via social media websites like Facebook and Twitter. I strongly urge you also to post “before and after progress pictures,” as well as your daily eating menus, and workouts. Write also about some of the inner demons, frustrations and problems you are facing.

36. Ease the Stress

Stress and fat gain go hand in hand. If you’re stressed all the time, your body goes through a catabolic (or breakdown) phase, making it harder to burn fat or add muscle mass.

On the other hand, if your body is well recovered—especially between hard workouts— you burn fat more efficiently and add muscle mass easily.

That’s what’s known as the anabolic (or building) phase. Why Zebras Don’t Get Ulcers is an awesome read that delves deep into the devastating effects of stress.

Action Step

Prevent exercise-related stress by incorporating the right recovery strategies such as adequate sleep, nutritious diet, and taking plenty of rest between each workout.

Plus, try to eliminate  stress-triggers from your life, especially relationship conflicts, work-related stress, and the notorious “grey-zones.”

37. Eliminate Distraction

Nowadays we live in a world full of distractions.

Our attention is being pulled in all direction at all times. We can’t stop texting, chatting, surfing the net, and seems like we are attached to our cell phones, laptops, etc.

The bad news is, according to research, this attachment is not only rubbing us from the quality of our lives, but it’s also taking a toll on our waistlines.

However, if you are serious about your weight loss effort—exercise and diet wise—you have to give it your full attention.

Action Step

Declare distraction enemy number one. Next time you sit for a meal or go for a workout, toss your phone away, turn off the TV and get your mind focused on the task at hand.

38. Use the Glycemic Index

According to research, opting for a diet that’s low on carbs, not fat, is the best way to shed weight and keep it off for good. And the Glycemic index is a really useful ranking tool to help you judge which food should stay on your menu and which should go.

Foods ranking high on the Glycemic index—over 70—are usually loaded with sugars and starch—think rice, potatoes, bread, pasta, flour-based food, and most processed foods.

Consequently, since they score high on sugar, they boost blood sugar level quickly, triggering a signal that floods your body with insulin. This can lead to hunger pangs and other health issues.

Action Step

Avoid any food that ranks above 70 on the glycemic index, making veggies and greens the bulk of your menu, and eating fruits in moderation.

40. Don’t Eat in Front of the TV

Getting sucked into your favorite show can lead to mindless eating. And you don’t want that.

In fact, people who eat while watching TV, consume, on average, about 300 more calories than those who don’t chew in front of the tube, according to a study by the University of Massachusetts.

Action Step

Next time you sit for a meal, turn off the TV (and the other distractions) and put your mind on the task at hand. You will enjoy your foods more that way and end up cutting at least 300 calories a day, which is always a good thing.

41. Add Protein to Every Meal

Protein is key for muscle growth and proper workout recovery, but what most dieters don’t know (or simply ignore) is that protein is also vital for weight loss.

Here is why. Protein can help you feel satiated for longer, thereby helping you prevent cravings, unhealthy snacking and overeating.

Protein also slows down digestion, helping feel fuller for longer.

And it’s also crucial for burning the fat without losing the muscles.

According to study, to optimally protect your muscles as you shed the fat, you need to add protein to each meal.

Action Step

Add protein to every meal—especially breakfast or immediately following a run or a workout. Some of the best sources of protein include eggs, fish, chicken and grass-fed beef.

42. Set a Kitchen Curfew for 12 Hours

Late night snacking—the post-dinner problematic sweet tooth—is a source of great worry, and weight gain.

If you are like most people, then the kitchen is where you have most of your meals (and snacks).

By setting a regular kitchen curfew, you will be saving up hundreds of empty calories from late-night snacks. According to a study by the University of Texas, late night snacking significantly boosts the total number of calories you take in.

Action Step

After dinner, and after finishing off with the washing and wiping, get a piece of masking tape and place it across your kitchen doorway, and declare your kitchen off-limits.

Stop late-night eating and save up 300 or more calories a day. That’s the equivalent of 30 pounds a year.

43. Personalize your Plan

Not all workouts are created equal. Not all diets are created equal. And not two people are alike. Everyone is different and responds differently to different diets and workout routines.

A weight loss program that worked for me, or for your best friend, may not be the best thing for you.

Therefore, as you are making changes in your life, keep in mind that nothing works a 100 percent of the time. And in most cases, you gonna have to create your own, specific, weight loss plan.

Action Step

Go through all of the exercise and nutrition materials and tips you can get your hands on, pick the best advice, then develop a personalized program, based on your own fitness level, body type, personal affinities, and weight loss goals.

You have to take all this information and make it work for you.

44. Step Away From the Scale

Although it’s vital that you weigh yourself on a regular basis, relying on the scale as the ultimate measuring stick is not that useful.

In fact, in some cases, the scale can lie and be a source of great stress and frustration. The scale is particularly unhelpful if it’s making you feel bad.

Action Step

Weigh yourself only once a week, and keep in mind that numbers on the scale are not that accurate.

You should also monitor your progress (or lack thereof) by taking before and after photos during your weight loss journey.

45. Get Plenty of Sleep

According to research from the University of Chicago, sleep deprivation can make you snack more, leading to overeating and weight gain.

According to the researchers, subjects who only go roughly 5 ½ hours of shut-eye had more snacks during the day.

Not only that, proper sleep is also key for brain function, recovery, athletic performance and maximum overall health and well-being levels.

Action Step

Optimize the time spent tucked under the sheets, aiming for at least 8 hours of high-quality, uninterrupted sleep during the night’s time.

46. No Alcohol

When it comes to fat loss, alcohol can be a great hindrance. Alcoholic drinks are jam-packed with sugars and carbs that will compromise your hard-earned fitness gains.

Action Step

Do your best to cut down on your spirits.

In case, you had to drink, do this: go for your first one, sip gently, and then switch to a club soda with lime on your following order.

As long as you have this under control, you are in a good place.

47. Reward Yourself Occasionally

When you hit a major milestone—whether it’s shedding 10 pounds or being able to run for 30 minutes without much huffing and puffing—reward yourself for the victory.

Treat yourself to something you savor and enjoy doing (or having).

By doing so, you will make the process of weight loss something you are looking forward to, which can help you with consistency and add some fun to your weight loss resolution—we all know that losing weight is hard work, and can turn sour if you don’t find ways to make it more fun.

Action Step

Do something you enjoy. Go watch a movie, or get a new pair running shoes, a manicure, a massage, have a date, read a fiction book you enjoy, a hot bubble bath, or binging on Game of Thrones or any other show you may like.

But please don’t reward yourself with food (unless it’s your cheat meal day). If you reward yourself for every pound you shed with a big box of chocolate, you will only be compromising your resolution and setting the stage for failure and disappointment.

48. Monitor your Progress

You cannot improve on what you can’t measure. This is a true maxim whether you are running your own company or trying to shave off some pounds.

Action Step

Be sure to track your progress—or lack thereof—throughout your training program.

On your weight loss journey, keep track of the following:  Body measurement—especially around the waist and other troubled areas, bodyweight, body fat percentage, your exercises and workout plans, your daily calorie intake, your energy levels, etc.

I usually use Bodyminder workout journal to keep track of my training program, but feel free to use any other type of journals as long as you are doing on a regular basis.

49. Get the Support you Need

As noted earlier, the people you surround yourself with can have a great impact on your results.

Hence, make it a cardinal rule to only rub shoulders with supportive people, cutting away negative individuals from your life once and for all.

Having an accountability program is vital for weight loss success because it can provide you with the tools you need to gauge success, find solutions to problems, and motivate you as you move forward.

Action Step

If you surround yourself with the wrong folks, you will be sabotaging your weight loss goals.

If truth be told, anyone who does not support you and your fitness vision shouldn’t be a member of your “tribe”.

Instead, surround yourself with like-minded people who understand what you are going through, and may also have similar fitness visions.

If you find it hard to enroll friends and/or family members in your mission, then sign up for weight management course, or participate in weekly support group meetings for as long as possible.

50. Be your Own Coach

The most successful and motivated people in the world are self-driven and self-motivated.

They learned how to be their own coach—especially when all the odds are stacked against them.

Sure, outside help from family members, friends, even a health professional, is vital, but also try to tap into your inner coach.

In the end, you are the one at the frontline, fighting every battle along the way. No one is gonna fight your battles for you. You have to learn to fight your own battles.

Action Step

Take a deep look inside of your mind and heart and try to find what motivates you the most.

It could be a vision of healthier body, being a role model to someone else, or just feeling good about yourself. Whatever motivates you the most, find it, clarify it, hone it, and let it work to your advantage.

51. Eliminate the All-Or-Nothing Mentality

This is one of the classic mistakes I see many people make when they are trying to lose weight.

The all-or-nothing type of a mentality can only lead to stress, unrealistic goals and a painful burn and crash at the end. And people who think this way quit at the first slipup.

Action Step

Instead of losing sleep over the mistakes and the weak moments you are going to encounter, try to look on the bright side by evaluating your slip-ups, assessing what happened, learning from them, and making the right changes.


Here you have it.

I hope you enjoyed reading my 51 ways of losing 25 pounds list. Please feel free to leave your comments and questions below In the meantime, thank you for reading my post

David D.

Featured Image Credit – Urban Shake via Flickr.

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David Dack



    • John Legon
    • June 13, 2015
    • Reply

    My family and I went paleo about four months ago (http://fullhealthguru.com/restart), and I have to say, not only is it fantastic for weight loss, but it’s amazing for overall health. My wife suffered from insomnia and anxiety, and even that has diminished significantly because of the healthier diet. With myself, I lost a good 25 pounds, but beyond that – I just feel more energetic.

    • The Paleo diet is really an amazing thing. Please check out my post about it – you will definitely like it, especialy if you do any sorts of running or endurance training.

      Thank you for the helpful comment

    • Michelle
    • June 29, 2015
    • Reply

    Thank you! I like to read advice and ideas on staying healthy and fit. It keeps me motivated and I can change up my routines and keep it fresh. Thanks again!

    • Nida
    • July 4, 2015
    • Reply

    very useful tips. Thanks for elaborating so well. I need to build my stamina and though I do yoga often, but running doesn’t come easy for me. Let me go slow and see.

  1. This is great! I love all your tips here. Very realistic. When you monitor your progress, make sure you create a journal that details out every changes in your weight loss plan, weight loss progress, what you ate that is different from what you had yesterday. Keep it up with your blog!

    • canuck
    • August 4, 2015
    • Reply

    Great article. Very well written :)

  2. Loved this article. I am excited to start my weight-loss, healthy reinvention journey.

    • Swagata
    • August 22, 2015
    • Reply

    I loved the entire perspective of your article and loved the tips

    • Diana Swart
    • August 24, 2015
    • Reply

    Could you please please advise me.
    I get training is good first thing in the morning. Having acute anemia my energy levels are depleted by 4/5pm.
    I have a training schedule which I do daily but added walking with my dog then running for additional fun.However I am with you getting up earlier and getting out there before everything begins it’s also great meditation and less distraction for my dog.
    Question: 1 should I do my personal training schedule before or after run? 2. In summer I run as soon. As light but…..what do you suggest for winter , I seriously battled this winter I did read some article suggesting 6am in summer and 15h00 in winter.
    Please please advise I have asked all over no one replies and I am a routine person.
    If it’s better to run mornings in winter I please need clothing advice as obviously I’m colder than the average person. I do have a nutritional eating plan too. Small meals regularly.
    Your advice would seriously help me.
    Regards and bless you

    • Hi

      It depends on your personal preference so I urge to test out different schedules and see what works the best for you.

      No suit fits all. That’s the golden rule here. And in case you need more help, feel free to email me

      David D

  3. I can now monitor my diet with you weight loss program. This is a very good and another helpful tips for everyone who’s having a hard time with their diet. Keep it up.

    • Thank for the feedback. Be sure to Start Taking Action RIGHT NOW!!

    • Randi
    • September 2, 2015
    • Reply

    i am turning 50 this month and your article was just what I needed to keep me on track to be 50 and fabulous! Thank you for sharing your wisdom????

    • Randi
    • September 2, 2015
    • Reply

    i am turning 50 this month and your article was just what I needed to keep me on track to be 50 and fabulous! Thank you for sharing your wisdom????

  4. The article is just great.

  5. By simply following this useful tips an and suggestions. Thank you.d make this your everyday habit you know for sure that you will have a positive outcome. Nice Blog and I’ll keep coming back to know more about your tips.

    • You are more than welcome my friend. Just start NOW and never deviate

  6. Hello David,

    Thank-you for your article. It is well written and very informative. I am currently running an online women’s and an online men’s, health and fitness support and encouragement group. I find this article to be something, that if digested slowly (by people who are new to this type of lifestyle), can be very effective in helping people to understand what is necessary to achieve their health and fitness goals.

    I myself can vouch for everything you’ve said because, earlier this year and of my own volition and through self-motivation, I began to run (something I’ve never done in my life, until now). After a few weeks, I developed many healthy habits. Running regularly or doing some sort of physical activity helped me to clear my mind and stay focused on what was important.

    In just 3 short months, I lost 25 pounds. After 4 months of continued running and an added exercise — the 21 day FIX recently to switch things up a bit, I’ve begun to notice real changes in my lean musculature. I can actually see my abdominal muscles after beginning this new workout in conjunction with fully natural eating 95% of the time.

    I am looking forward to posting this article to my two group pages to help inspire them to be better today than they were yesterday.

    Thank-you again,


    • Thank you Anika. And yes freel free to share this post with your friends a your two groups. Hopefully it will motivate and inspire them.

      Keep it up Anika

  7. This is a very useful article. If you are really serious about losing weight you can follow this tips and for sure you’ll have a better result.

  8. sadly im stuck in a wheelchair and cannot move much even arm movement are limited so cant do a lot off this

    • I’m so sorry to hear that. I pray that you get well soon

    • Jo jo
    • October 26, 2015
    • Reply

    I like your action steps. We all know what we should do. So I look forward to seeing how long it will take to loose 25 pounds or more.

  9. these are so helpful…and doable! Thank you for compiling this list.

  10. Thanks for the great list David.

  11. Thank you! I like to read advice and ideas on staying healthy and fit.

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