How To Lose Weight From 70 Kg To 50Kg: 3 Easy Step To Follow

Many people who have excess body fat, especially around the waist area, are more likely to develop heart-related issues. Weight loss is not the answer to every health problem, but it is recommended by doctors. A steady weight loss of 1-2 kg per week is recommended for the most effective long-term weight management. But how to reduce 70 kg to 50 kg?

Reducing excess weight can protect you from heart-related risks. Also, the most successful way to lose weight is by having and maintaining a balanced diet, increasing physical activity, and managing portion sizes.

Every individual has unique needs and different eating styles, but when you are following a weight loss diet plan, it is necessary to follow a portion size.

So, let’s learn more about how to reduce 70 kg to 50kg through this informative blog.

Portion Control On How To Lose Weight From 70 Kg To 50Kg

Losing weight is all about eating a balanced and healthy diet. But what is balanced diet plan?  This diet gives the human body the right nutrition, minerals, and vitamins.

But if you want to be successful in your weight loss journey, then you must learn how to control your portion sizes.

Portion sizes for every individual may depend on a number of factors, for example, gender, age, weight, etc. So, here, is the following table that outlines the portion sizes of some common food items:

Food Item	Portion Size
Bread	1 Medium Size
Cooked Meat	Size of a deck of cards
Milk	200 ml
Hard Cheese	Size Of Matchsticks
Beans and pulses	4 Tablespoon

Please Note: Always try to pick a smaller plate size. This will help you reduce the portion sizes and, in turn, the number of calories consumed.

Tips To Manage Your Weight Loss Plan To Lose From 70 Kg To 50kg

A few tips to learn how to manage your weight loss:

• Do Not Skip Meals: Always start your day with a healthy breakfast. Consume three meals per day, as it will help your body have the energy it needs and prevent hunger.
• Control Your Portion Size: Try to use a standard 9-inch plate, and avoid bigger plate sizes.
• Eat When Hungry: Avoid eating when you are feeling bored or depressed. Instead of eating, go for a walk or do something you enjoy.
• Limit Sugar And Sweets: Desserts have many calories and few nutrients. So, try to avoid added sugar and sweets.
• Drink Plenty Of Water: On your average day, aim for a minimum of 6–8 glasses (2 liters) of water each day.
• Choose Healthy Snacks: Always go for fresh fruit, vegetables, or low-fat yogurt instead of packaged snacks.
• Regular Physical Activity: On your calendar, always keep a slot of 30 minutes five days a week. The reason for doing so is it will ensure a balance between the energy you get from food and the energy you use.

How To Lose Weight From 70 Kg To 50Kg In 3 Simple Steps 

So, let’s share three simple steps to follow to lose weight:

1. Cut Refined Carbs

One of the best and most helpful methods of losing weight is to cut back on sugar, starches, and carbohydrates (not whole). This could be done with a low-carb eating plan or simply by reducing refined carbs and replacing all of them with whole grains.

When you follow a low-carb meal plan, your hunger level goes down, and you generally end up consuming fewer calories. With a low carb diet, you will utilize burning stored fat for energy instead of carbs.

2. Include Protein, Fat, And Vegetables

Always aim to include a variety of foods at each meal. Also, if you want to balance your plate and shed weight, you should include:

• A protein source
• Fat source
• Vegetables
• A small portion of complex carbohydrates

a). Protein

Having the recommended amount of protein is important to help preserve their health and muscle mass while losing weight. There is much evidence suggesting that consuming adequate protein may improve cardiometabolic risk factors, appetite, and body weight.

Did you know, an average male needs about 56–91 grams per day, and an average female needs 46–75 grams per day? So, here are guidelines to help you figure out how much protein to consume without eating too much:

• 0.8g per kg of body weight
• 1–1.2 g per kg of body weight for any individual at 65 or older
• 1.4–2 g per kg of body weight for athletes

Healthy Protein Sources Include

• Meat: chicken, pork, and lamb
• Fish and seafood: salmon, trout, and shrimp
• Eggs
• Plant-based proteins: beans, legumes, quinoa, tempeh, and cottage cheese

b). Vegetables

Always fill your plate with leafy green vegetables. These vegetables are packed with nutrients and can be consumed in large amounts without greatly increasing calories and carbs.

Leafy greens and vegetables are nutrient-rich and healthy foods to add to your diet. But some vegetables, such as potatoes, sweet potatoes, winter squash, and corn, are higher in carbs.

Moreover, these vegetables are considered complex carbs as they contain fiber, but you may want to be mindful of serving size when adding these vegetables to your plate.

Vegetables To Include More:

• Broccoli
• Cauliflower
• Spinach
• Tomatoes
• Kale
• Cabbage
• Lettuce
• Cucumber

c). Healthy Fats

In the weight loss journey, people mainly avoid eating fats, which is wrong. It is a must to include fats in your weight loss diet plan. The human body requires healthy fats, even in your weight loss journey. You can include healthy oils such as olive and avocado benefits greatly to your health. You can also include fats such as coconut oil, which should be used only in moderation due to its higher fat content.

3. Increase Physical Activity

While losing weight, performing exercise regularly can help you lose weight quickly. Also, if you are over 30, including weight training in your routine is also beneficial to you.

Lifting weights can prevent you to burn calories and also prevent your metabolism from slowing down. Please Note: If you are new to lifting weights, then ask your gym trainer for guidance.

However, due to some medical issue lifting weights is not an option for you, then you can also perform some cardio workouts, for example, walking, jogging, running, cycling, or swimming. All these exercises are also beneficial for weight loss and general health.

Sample Meal Plan For How To Lose Weight From 70 Kg To 50kg Diet Chart

This sample meal plan idea is low-carb, which limits carbs to 20–50 carbs per day. So, let’s learn how to lose weight from 70 kg to 50kg diet chart. Have a look:

Please Note: This is a sample meal only. If you want a proper and customized meal sample, then schedule a call with our experts and learn more about how you can lose weight easily and quickly.

While losing weight, add some healthy whole grains to your meals, for example:

• Quinoa
• Oatmeal
• Whole wheat flour
• Brown rice
• Barley

Breakfast Ideas

• Moong Dal Chila, Idli, poha, etc

Lunch Ideas

• Dal chawal, any seasonal sabji, with 2 rotis
• Grilled sandwich
• Roasted chickpeas with guacamole

Dinner Ideas

• Vegetable curry with rotis
• Green salad
• Roasted cauliflower with tempeh 

Snack Ideas

• Cauliflower hummus and veggies
• Kale chips
• Cottage cheese with cinnamon and flaxseeds
• Spicy roasted chickpeas
• Roasted pumpkin seeds

A Word From Fitelo On “How To Lose Weight From 70 Kg To 50 Kg.”

It is crucial to remember that there are no quick fixes when it comes to weight loss. Always the right way to manage weight is to consume a nutritious, healthy, and balanced diet.

Following this also include 10 portions of fruit and vegetables, good quality protein, and whole grains. Thus, adding all these food items to the weight loss plan to lose from 70kg to 50kg also, prevents you from healthy weight loss.

Puneet Fitness Story Who Lost 30Kgs: A Magical Transformation 

It’s not easy to lose weight once it is gained. If you have also taken a resolution “I will look different this year,” then must read this weight loss story to stay motivated. So, today, from the list of those impossible stories we have Puneet fitness story who managed to lose 30kgs without any exercise. 

Puneet Fitness Story Who Lost 30Kgs: A Magical Transformation | Fitelo

5 Things That Weaken Your Immunity | By Dietitian Mac Singh

In this video, Dietitian Mac Singh discusses five things that can weaken your immune system, from a poor diet to a lack of sleep. He provides practical tips for boosting your immunity and staying healthy. So, let’s watch this video.

Fun Fact

Trying to eat right and find a balance between healthy and unhealthy. We have made it easier for you by telling you the healthy swaps for unhealthy foods. Don’t worry because these swaps are as delicious as you want them to be.

Frequently Asked Questions

How Long Would It Take To Lose 50 Kg?

1lb of fat = 3500 calories. Thus, the general advice is that a sustainable calorie deficit is about 500–1000 per day, which equates to 1–2 pounds per week (roughly 0.5–1kg). Aim for the upper end of that and you’ll lose 1kg per week, so will take about a year.

How Many Calories Should A 70 Kg Person Eat A Day?

For example, an active man of 70 kg requires about 2700 to 3000 calories per day depending upon the intensity of his physical activity. So, on average, a healthy man needs about 2500 calories to maintain his weight.

How Much Should A 70 Kg Woman Eat?

For example, a person weighing between 50 to 60 kgs can burn between 100 to 180 calories depending on their walking pace. At the same time, a person weighing between 60 to 70 kg can burn anywhere between 112 to 214 calories. Furthermore, a person weighing between 70 to 80 kg can burn 127 to 245 calories.

How To Lose Weight From 70 Kg To 50Kg Diet Plan?

Reduce intake of rice, wheat & milk-based food, should not be more than 30-40% of total intake. Have a lower intake of sugar, oil & salt. Thus, increase the intake of natural food like fruits, vegetables, nuts & seeds & lentils.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life