Best Tips And Strategies On How To Lose Weight From 100Kg To 70Kg

Hie! Feeling a little weighed down lately? We hear ya! Shedding those extra kilos can be challenging, but fret not! We’ve got your back with a comprehensive guide on how to lose weight from 100kg to 70kg that’ll have you feeling fit and fabulous in no time. Trust us, you don’t want to miss out on this!

In this blog, we are about to spill up the diet plan and all the tips, tricks, and exercises that will ensure you achieve your weight loss targets in a healthy and sustainable way. So sit back and relax as we begin a journey towards a happier, healthier lifestyle. So, are you ready? Let’s do this!

Introduction to the Weight Loss Journey From 100Kg to 70Kg

Losing weight from 100kg to 70kg is a process that requires physical and mental effort. Also, it is important to remember that there is no magic bullet regarding weight loss – it takes time, patience, and commitment. However, you can start your weight loss journey by following a healthy diet plan and making some lifestyle changes. Thus, you will need to follow some steps in your journey. They are:

Assess Your Current Eating Habits

What are you eating now, and how often? How much variety do you have in your diet? What are your portion sizes like? Now, getting answers to these questions will help you develop a more realistic idea of what changes need to be made to lose weight.

Set Some Realistic Weight Loss Goals

Furthermore, it is important to be realistic here – setting too high goals may only lead to disappointment and make you feel like you are not making progress. Try to focus on losing small amounts of weight each week or month rather than thinking about an overall goal for the entire journey.

Start Making Changes To Your Diet

So, this may involve cutting out certain foods you typically eat or reducing your portion sizes. You may also need to increase the physical activity you do each day. Again, taking things slowly at first is important – sudden changes are more likely to result in failure.

Also, stay motivated throughout your journey! It means finding ways to keep yourself on track, such as tracking your progress, rewarding yourself for reaching milestones or joining a support group. Because, the more motivated you are, the more likely you are to succeed in reaching your weight loss goals.

Why Do You Need To Lose Weight From 100Kg To 70Kg

For several reasons, someone may want to lose weight from 100kg to 70kg. For some, it may improve their overall health by minimizing the risk of developing chronic illnesses such as heart disease, diabetes, and high blood pressure.

Likewise, for others, losing weight may be a personal goal to boost their self-confidence and help improve their body image. Being obese also leads to overweight problems such as joint pain and mobility issues, affecting daily activities. So, you may want to get rid of these issues.

Losing weight can also increase energy levels and improve sleep quality, essential for maintaining good mental health. Additionally, weight loss has been associated with reduced stress levels and improved mood.

Moreover, achieving a healthy weight can result in better job opportunities, especially in fields where physical fitness matters, like sports or military careers. It could also provide greater opportunities for participating in activities like hiking or biking that require high endurance levels.

Whatever be your reason to lose weight from 100kg to 70kg, it’s important to remember that making lifestyle changes is not easy, but definitely worth the effort!

Finding Ideal Caloric Intake For Weight Loss from 100Kg to 70Kg

If you ask, how long would it take to lose weight from 100kg to 70kg? Consequently, the answer will depend on your daily calorie intake. The ideal calorie intake for weight loss depends on several parameters such as age, gender, activity level, and metabolism. However, as a general guideline, a safe and sustainable rate of weight loss is around 0.5kg to 1kg per week. 

Also, to achieve this, a calorie-deficit diet plan of approximately 500-1000 calories per day is recommended. For example, if you are currently eating 3000 calories per day, you need to reduce this to 2000 calories per day to lose weight. 

In order to estimate the calorie intake for weight loss from 100kg to 70kg, you can follow these steps:

STEP 1: Calculate Basal Metabolic Rate (BMR)

Firstly, use an online BMR calculator to estimate the calories your body needs at rest. This represents the energy required for essential bodily functions. Read our blog on what is metabolism to understand better about BMR and how to boost it.

STEP 2: Determine Total Daily Energy Expenditure (TDEE)

Then, multiply your BMR by an activity factor that reflects your daily activity level (sedentary, lightly active, moderately active, very active). This will give you an estimate of the total calories you burn in a day.

STEP 3: Create a Calorie Deficit

For losing weight, you should try to consume fewer calories than your TDEE. A safe deficit is usually around 500-1000 calories per day, which can lead to a gradual weight loss of 0.5kg to 1kg per week.

So, if you are looking for how to lose weight from 100kg to 70 kg in a week, then we would say that aiming to lose 30 kg in just a week is unhealthy for you. Also, it’s important to note that rapid weight loss may not be sustainable or healthy. Therefore, you must aim for a gradual and steady rate of weight loss.

Also, keep in mind that this is a general guideline, and it’s advisable to consult with a healthcare professional or registered dietitian who can provide personalized advice based on your specific needs, health conditions, and goals. These experts can help you create a safe and effective individualized calorie plan for your weight loss journey.

Benefits Of Losing Weight From 100Kg To 70Kg

Losing weight from 100kg to 70kg can be beneficial for your physical and mental well-being. so, here are some of the advantages that you may experience:

1. Improved Heart Health

Excess weight strains your heart, leading to various health problems such as high blood pressure, stroke, and heart disease. Thus, losing weight can help reduce these risks.

2. Better Joint Health

Carrying extra pounds stresses your joints, leading to pain and discomfort. So, shedding those extra kilos relieves the pressure on your joints, reducing pain and improving mobility.

3. Increased Energy Levels

Being overweight makes you feel lethargic due to the excess load that your body carries around. Thus, losing weight will make you feel lighter, energetic, and more active throughout the day.

4. Boost in Confidence

Achieving a significant milestone like losing 30 kg can boost self-esteem levels immensely because you’ll be proud of yourself for completing this challenging journey!

5. Reduced Risk of Diabetes

Obesity is one of the main causes of type-2 diabetes; therefore, losing weight lowers this risk factor significantly. If you can also check out our Type-2 diabetes diet to manage this health problem effectively.

Last but not least, shedding those extra kilos improves your overall health and boosts confidence levels tremendously! But how to lose weight from 100kg to 70kg quickly? Keep reading for your answers!

How To Lose Weight From 100kg To 70Kg – Sample Indian Diet Plan

Here we are sharing a sample Indian diet plan to lose weight from 100kg to 70kg for your reference:

Meal Type	Options
Breakfast	1. Bowl of oatmeal with sliced fruits and a teaspoon of honey.
	2. Vegetable Poha cooked with onions, peas, carrots, and spices.
	3. Two boiled eggs with whole wheat toast and a side of cucumber slices.
Mid-Morning Snack	1. A small bowl of mixed sprouts salad with cucumber, tomatoes, and lemon juice.
	2. A handful of almonds or walnuts.
	3. A cup of buttermilk with a sprinkle of roasted cumin powder.
Lunch	1. A bowl of vegetable dal with a small portion of brown rice or whole wheat roti. Serve with a side of mixed vegetable curry.
	2. Grilled chicken breast with a serving of quinoa and a side of stir-fried vegetables.
	3. Rajma curry with a small portion of whole wheat roti and a side salad.
Afternoon Snack	1. A cup of green tea with a fistful of roasted chickpeas.
	2. Greek yogurt with a sprinkle of flaxseeds and sliced fruits.
	3. Vegetable soup with a small serving of baked multigrain crackers.
Evening Snack	1. Bowl of cucumber and carrot sticks with hummus.
	2. Roasted makhana seasoned with spices like turmeric and black pepper.
	3. Small portion of idlis with coconut chutney.
Dinner	1. Grilled fish or paneer with a side of sautéed vegetables and a small portion of quinoa or brown rice.
	2. A bowl of mixed lentil soup with a side of spinach and whole wheat roti.
	3. Tandoori chicken with a serving of vegetable biryani and raita.
Post-Dinner Snack (Optional)	1. A glass of skim milk or a cup of herbal tea.
	2. Small portion of fruit salad.
	3. Few pieces of dark chocolate (at least 70% cocoa content).

Point To Remember

The above diet plan is a general outline and may need adjustments based on your needs and health conditions. Also, adjust the portion sizes according to your needs while consulting with a healthcare professional or registered dietitian for personalized guidance.

Foods To Avoid While Trying To Lose Weight From 100Kg To 70Kg

When trying to lose weight, you should abstain from certain foods to achieve your goals. So, here are some of the main ones:

1. Sugary Foods: Sugar is one of the biggest culprits for weight gain. So, it’s important to avoid sugary drinks like soda, fruit juices, desserts, candy, and other sweets to lose weight. Rather, you can try these homemade drinks to lose weight that are healthy for you.

2. Processed Foods: Packaged or processed foods contain a lot of added sugars, salt, and unhealthy fats, which can harm your weight loss efforts. These include fast food meals, frozen dinners, chips, and crackers.

3. Alcohol: Most of the alcoholic beverages can be high in calories, making them counterproductive when trying to lose weight.

4. Fried Foods: Oily and deep fried foods such as French fries or fried chicken contribute excess calories and have harmful trans fats that increase inflammation in the body leading to obesity.

5. Refined Carbs: White bread, pasta, rice, cakes, etc., are the examples of refined carbs that cause insulin resistance leading towards fat accumulation, and should be avoided while on a diet.

Avoiding these foods will help you reach your goal faster by reducing calorie intake and promoting overall health benefits! You can also include these natural weight-loss foods to help you quickly lose those pounds.

To lose fat effectively, it’s recommended to follow a balanced diet chart that includes lean meat and other lean proteins, as well as whole grains. While fad diets may promise quick results, they often lack essential nutrients. Mindful eating with lean proteins and whole grains in your diet can help maintain muscle mass while promoting fat loss.

Follow These Tips To Lose Weight From 100Kg To 70Kg

When it comes to weight loss, there is no one-size-fits-all approach. However, certain eating tips and tricks can help you shed those extra kilos effectively. Here are some of them:

• Stay Hydrated: Drink plenty of water to flush out toxins. Drinking water also aids in digestion and keeps you feeling full, which can prevent overeating.
• Add Dietary Fiber: Include plenty of fiber-rich foods in your diet such as fruits, vegetables, whole grains, and legumes. These foods keep you feeling fuller for longer periods making it easier to stick with the calorie-restricted Indian diet plan.
• Go for Healthy Fats: Include healthy fats such as olive oil, nuts, and seeds in your diet to help with satiety and weight loss.
• Avoid Late-Night Meals: Eating late at night can cause weight gain as the body stores more fat. So, it is best to have your dinner by 8 pm latest and a quality sleep as well.
• Don’t Skip Any Meals or Snacks: This will make you more likely to give in to cravings later. Plan and carry healthy snacks like nuts or seeds so that hunger doesn’t lead you to unhealthy food options.
• Include Spices In Meal Preparations: Various spices boost metabolism and suppress appetite. Ensure your plate is filled with colorful veggies instead of carb-heavy items like rice or bread, which take up too many calories without offering much nutritional value.

By following these simple tips and the Indian diet plan designed specifically for losing weight from 100kg to 70kg , you’ll be well on your way toward achieving higher metabolism while shedding that extra fat! Also, you can try Fitelo’s OMAD Diet Plan, i.e. one meal a day diet plan for fast results!

Exercise Regime To Help You Lose Weight From 100kg To 70Kg

To lose weight effectively, following a balanced diet and engaging in regular physical activity is important to see significant changes. Once you have your custom diet plan, it’s time to incorporate some physical activity into your daily routine.

1. Cardio Exercises

Doing Cardio exercises are great for burning calories and losing weight. They include activities such as walking, jogging, swimming, biking, and aerobics. Regular cardiovascular exercises can help you lose weight and keep it off.

2. Strength Training

It helps build muscle mass and tone your body, which in turn helps burn more calories. There are various strength-training exercises such as lifting weights and using resistance bands.

3. Interval Training

 Interval training alternates high-intensity activity periods with low-intensity activity or rest. So, this type of exercise is very effective for burning calories and losing weight. Interval training exercises include sprinting and HIIT (high-intensity interval training).

4. Yoga Asanas

Performing Yoga is a great way to improve flexibility, strength, and balance while promoting relaxation. There are many different yoga asanas for weight loss, so you can find a style that suits you best. Regular Yoga regime can also help you lose weight by burning calories and improve your metabolism

5. Pilates

Pilates is another great exercise for weight loss. Also, it helps you build core strength, improve posture, and increase flexibility. Pilates can also help you burn calories and gently lose weight.

Further, aim for at least 30 minutes of moderate-intensity strength training exercises every day. Mixing up your workouts is important so you don’t get bored and stay motivated. Also, try different exercise classes like yoga, Zumba, or Pilates to keep things interesting.

To maintain or reduce your body weight, it’s important to burn more calories through physical activity than you consume, and eating fewer calories can help with this. However, indulging in junk food or oily food can lead to consuming more calories than necessary, making it harder to burn off and potentially leading to weight gain.

Hence, by combining healthy eating habits with regular exercise, losing 100kg to 70kg will become easier and more achievable than ever!

Speedy Overview On How To Lose Weight From 100Kg To 70Kg

Losing weight from 100kg to 70kg is not easy, but it’s achievable with the right diet plan for weight loss and exercise regime. Remember that losing weight is a journey that requires patience, dedication, and persistence.

By following the Indian diet plan outlined in this article, along with regular exercise, you can lose weight effectively while maintaining good health. Remember that every individual has different requirements depending on their height, age, gender, and activity level. Thus it’s essential to customize your meal plan according to your needs.

Stay motivated by setting realistic goals and rewarding yourself when you achieve them. Surround yourself with positivity and support from family and friends, as they can make all the difference during this challenging time.

So what are you waiting for? Get started on your weight loss journey today! With hard work and consistent effort towards achieving your goal of reducing your weight from 100kg to 70kg will be a thing of reality before long!

Fun Fact

Barley is the best flour for weight loss!

Did you know that swapping your regular flour with Barley flour or Jau Atta can be a game-changer if you’re looking to slim down? Not only does barley flour add a nutty flavor to your recipes, but it also boasts a lower glycemic index, making it a top choice for weight loss enthusiasts. So, include barley flour in your diet and fuel your weight loss journey!

How To Choose A Healthy Snack – Weight Loss Tip | By Dietitian Mac

In this modern age, we have many snacking options, but figuring out which is healthy is challenging. The manufacturers use all kinds of tricks to sell them as a healthier option. The only way to judge whether the product is healthy is to read the nutrition label carefully. In this video, dietician Mac Singh explains how to read the nutrition label and all the tricks surrounding the label. Watch the video:

Mamta’s Weight Loss Journey With Fitelo – Lost 20 Kgs In 4 Months!

Despite battling multiple medical conditions, Mamta, a 41-year-old from Delhi, shattered expectations by achieving an astonishing transformation following a customized diet plan from Fitelo experts. Within just four months, Mamta managed to shed an incredible 20 kilograms! With the guidance and support of Fitelo’s expert team, she embraced a holistic approach to weight loss, focusing on nutrition, exercise, and mental well-being. Read below her full transformation story:

Mamta’s before and after weight loss success story

Frequently Asked Questions

How Long Would It Take To Lose Weight From 100kg To 70kg?

The time it takes to lose from 100kg to 70kg can vary depending on factors such as metabolism, lifestyle, and adherence to a healthy diet and exercise plan. On average, a safe and sustainable rate of weight loss is around 0.5kg to 1kg per week, so that it could take approximately 30 to 50 weeks.

How To Lose Weight From 100kg To 70kg In A Week?

It is not realistic or healthy to aim to lose 30kg (from 100kg to 70kg) in just one week. Sustainable weight loss requires a balanced approach of regular physical activity, a nutritious diet, portion control, and gradual progress over time.

Is It Possible To Lose Weight From 100kg To 70kg?

Yes, it is possible to lose weight from 100kg to 70kg with a combination of a well-balanced diet, regular exercise, and consistency over an extended period. However, consulting with a healthcare professional or a registered dietitian for personalized guidance and support on your weight loss journey is essential.

Is It Normal To Experience Weight Fluctuations During A Weight Loss Journey?

It is normal to experience weight fluctuations during a weight loss journey. Factors such as water retention, hormonal changes, and variations in food intake can cause temporary weight fluctuations.

Contact Us Today

So, get in touch with our expert team at Fitelo to kick-start your own transformative journey! Also, let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

Additionally, this blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your own health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
So, Eat Healthy, Live Healthy. Enjoy a long, happy life.