How to drop 25 lbs. in a week

 Maintaining weight reduction may  be easier if you lose weight gradually as opposed to quickly. You can lose weight safely by making adjustments to your dietary regimen, exercise routine, and eating habits

Whether you want to drop 5 pounds or 20, losing weight can be difficult.

Changes in food and lifestyle are necessary, but patience may also be needed.

Fortunately, a combination of tried-and-true methods can make losing weight while maintaining a healthy weight easier and faster

.1. Track calories.

could be a successful strategy to begin losing weight (2Trusted Source).

Here's how counting calories works if you're curious. When you burn more calories than you consume—either by lowering your calorie intake or increasing your physical activity—you lose weight.

While restricting calories on its own is typically not thought to be a healthy approach to lose weight, calorie counting can be a useful weight-loss technique when combined with other dietary and lifestyle changes.

By monitoring your caloric intake, you can become more conscious of the foods you're consuming and provide yourself with the information you need to make better decisions.

You could discover that by in

is useful for tracking your food intake and keeping track of your calorie intake.

But there's a chance that counting calories will make your eating disorder symptoms worse if you're inclined to them. This could involve excessive dieting restrictions and an obsession with eating. You might wish to refrain from tracking calories entirely if you have eating disorders now or have in the past (3Trusted Source).

Using an app like MyFitnessPal did not raise the risk of college-age women acquiring mental health issues or eating disorders when they did not previously show symptoms of risk, according to a 2021 study (4Trusted Source).

Although additional research is required, utilizing an app to track calories might be a secure, useful technique.

2. Consume more water

A 2019 meta-analysis found that numerous studies have highlighted the advantages of drinking more water for weight loss. The trustworthiness of the authors' findings is called into question by the discovery that these contained low- to moderate-quality studies with little to no follow-up (5Trusted Source).

Because of this, the analysis's authors do not entirely endorse increasing your water intake to help you lose weight. It needs more investigation about how successful it is (5Trusted Source).

A more recent study, published in 2021, examined the effects of consuming more water on body weight in a sample of Mediterranean elders (6).

The researchers discovered a link between consuming more water and weight loss and maintenance. They exchanged some of the participants' alcoholic and energy beverages.

3. Increase your intake of protein.

Protein may aid in making you feel fuller for a longer period of time by changing the levels of your hormones and other metabolic processes, according to the study's authors. Additionally, it may boost your energy expenditure, which may aid in weight loss (7Trusted Source).

Among them are lean meats, shellfish, poultry, beans, eggs, nuts, and seeds.