Top ways to lose 25-pound weight with physical activity.

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When you lose weight with physical activity, a healthy weight can promote health benefits. You lower your cholesterol and blood sugar levels, lower blood pressure, and have better heart health. Physical activity also improves your mental health. When doing physical activity, you increase the calories your body needs to do normal functioning.

The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a “calorie deficit” that results in weight loss. Weight loss with physical activity improves your sleep, helps you with more energy levels to do more task, and increase your sex drive. Which makes you a happy person.

Why losing 25 pounds is doable for obese?

The CDC states that you can safely lose about 2 lb a week. Based on those numbers, in a month, you can safely lose 8 lb. You can lose two to four pounds of fat per week without losing much muscle mass. At two pounds per week, losing 25 pounds will take you a little more than three months.

To lose weight in a healthy manner, you should burn an extra 800 calories a day by exercising more or through a diet.

What does losing 25 pounds do for your body?

Reaching your goal of losing 25 pounds can give you a host of benefits to your health. The accomplishment also gives you higher self-esteem and a greater sense of self-worth.

Losing 25 pounds of weight can remove some of that extra roundness from the cheeks and jawline, but you will look younger and fit. You will be very happy with your body and will push for more. 

Other benefits of losing 25 pounds

  • Increased energy levels to do many things.
  • Lowered cholesterol levels are good for your heart.
  • Reduced blood pressure will boost your overall health.
  • Reduced aches, pains, and inflammation will make you more active.
  • Improved mobility will get more things done in less time.
  • Improved breathing will enhance your lung health.
  • The ability to sleep better will increase your mental health and boost your immunity.
  • You will be at reduces the risk of sudden death from heart disease or stroke
  • Can reverse your type 2 diabetes
  • Stable blood sugar that improves your mood. 
  • You can remove a lot of medications
  • Better self-esteem boosting confidence
  • A better sex life that improves your happiness.
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10 best ways to lose 25 pounds through physical activity.

  1. Walking. Walking is a form of low-impact, a good-intensity exercise that has amazing health benefits and few risks. The CDC recommends that most adults aim for 10,000 steps per day but you should aim to move more per day around 15,000 steps per day which will allow you to burn excess calories. For most people, this is the equivalent of about 12 kilometers of walking.

Ways to Walk More

  • Buy good walking shoes. This is the most important to start because without good shoes you can walk more without your feet getting hurt. 
  • Get a Pedometer. Walk with a pedometer or use a smartwatch to measure your walking.
  • Walk the Dog. Walking a dog is a good way to increase your steps. Moreover, you can help neighbors to walk their dogs while you get health benefits. 
  • Walk an Errand. You can just walk in nature or go for a weekend hike to meet the target. 
  • Walk after lunch or dinner. It helps your digestion and burns extra calories.  
  • Have a Walking Meeting. It’s a good way to walk and get things done. 
  1. Jogging. Jogging is an effective way to burn a ton of calories both during the exercise and after its completion. Jogging burns out a huge number of calories as compared to any other form of exercise including strength training or walking. According to the World Health Organization, adults should aim for between 150 to 300 minutes of exercise per week. This means that even running for 30 minutes five times a week could help lose weight. If you intend to burn 800 calories for a normal 200-pound person you need to jog for 60 minutes. 

Preparing to jog:

  1. Hydration is very important because you can lose a large amount of water while running.
  2. Have good shoes for running to avoid injury. 
  3. You need to eat a small amount of food before jogging to give you enough power to complete your run.
  4. You need to stretch your body before and after the run to avoid injury.
  5. You need to start with a small run if you are new to jogging so that you can build stamina for the long run.
  6. Always run with the right clothing and in a good environment. 
  7. Too much running is not good for joints so be prepared to add other sources of fat-burning activities. 
  1. Cycling. Regular cycling stimulates your heart and lungs, reducing your risk of cardiovascular diseases. Cycling strengthens your heart, lowers the resting pulse, and improves blood sugar levels. Biking is one of the best cardio workouts. You’ll burn about 500 calories an hour. If you do it for 1.5 hours daily you can easily burn 800 calories to lose 25 pounds in 3 months. Cycling strengthens your legs, hips, and glutes. If you want a workout that’s gentle on your bones and joints then cycling should be the choice.

Health benefits of regular cycling

  • Increased cardiovascular health.
  • Increased muscle strength and flexibility.
  • Improved joint health.
  • Improved posture and coordination.
  • Strengthened bones.
  • Decreased stress.

For weight loss, cycling is not only the best but the choice of everyone since it’s easy on the joints and can be done by anyone.

  1. Weight training. Adding a weight training regimen to support weight loss is a good idea. Weight training can support weight loss by burning a good amount of calories during and after workouts, it preserves your muscle mass and maintains your metabolism to burn more fat. Weight training stresses your muscles that adapt them to get stronger, similar to aerobic training that strengthens your heart.

What exercise to do for weight loss:

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Jump squat. Jump squats boost explosive power, improve your upper and lower body strength, and burn tons of calories to lose weight.

Pushup.  The pushup is a great exercise you can do. It’s easy and you don’t need any equipment to do it. 

Lunges. Lunges increase your lower body strength and tone your body, especially your core, butt, and legs.

Squat. Squats burn a ton of calories and help you lose weight. The lower injury risk to your knees and ankles.

Deadlift. The deadlift is a great full-body workout to build overall strength and burn a ton of calories. 

Crunches. Crunches tone up your stomach and help you burn calories to give you a flat stomach. 

Bent over row. Bent over row builds your back and is a very good exercise to not only burn a ton of calories but also give you a nice looking back.

Planks. Plank builds your core and is a fundamental exercise. You should do it every day. 

  1. Interval training. Interval training means you do short bursts of about 30 seconds of intense activity and then about 1 to 2 minutes of less intense activity. For instance, if your exercise is walking you might add short bursts of running into your regular brisk walks. Interval training is used by athletes to build a good physique and stamina. Interval training combines short, high-intensity bursts, with recovery periods that consist of easy low-intensity workouts.  You can do this for weight loss goals by increasing stamina and doing exercise or jogging to burn extra calories. 
  1. Swimming. Swimming is an easy way to burn a ton of calories and reduce weight quickly. An easy swim burns 500 calories in an hour while a tough swim burns up to 700 calories. Swimming builds lean muscles and helps your cardiovascular health. These lean muscles boost your metabolism which in turn helps you burn more calories. 
    • Swimming is low-impact cardio. 
    • Swimming provides a full-body workout
    • Swimming is easy on joints. 
    • Swimming boosts mood. 
    • Swimming builds endurance. 
    • Swimming contributes to good sleep.

The regular swimmer can lose 25 pounds of weight easily. Those who regularly swim will always be in good health

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  1. HIIT. 30 minutes will burn 500 calories and it works on all the big muscle groups with a circuit of light weights and high repetitions. Exhausting these muscles through this type of HIIT has strong calorie and fat burning effects while building muscular strength and endurance.  Even after the exercise, HIIT has a long-term fat-burning effect. To help you reach the 25-pound weight loss goal.  
    • HIIT is a great and effective workout but you should do it three times per week. 
    • HIIT only takes 30 minute or less.
    • HIIT increases endurance.
    • HIIT burns fat not muscles. 


Above were the activities you should do in order to lose 25 pounds of weight. Among them, walking is the easiest while swimming is the most effective way to lose 25 pounds of weight by doing the activity. HIIT is tough but ideal for those with less time to spend. Weight training may not be effective for weight loss but it will tone your muscles and you will look much better. 

By John Gurung

A former software developer who is now a blogging enthusiast. A true digital nomad.

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