How do I reduce 100kg body weight to 70kg?
This is a common question that many people have, especially those who are struggling with obesity or overweight. Losing weight can be challenging, but it is not impossible. In this blog post, I will share some tips and strategies that can help you achieve your goal of reducing 100kg body weight to 70kg.
Losing a significant amount of weight, like reducing from 100kg to 70kg, requires commitment, patience, and a combination of healthy eating, regular physical activity, and lifestyle changes. Here’s a general outline of steps you can take to achieve this goal.
1.Set Realistic Goals: First of all, you need to understand that losing weight is a process that requires time, patience, and consistency. You cannot expect to lose 30kg overnight or in a week. A healthy and sustainable rate of weight loss is about 0.5 to 1kg per week, which means that you can expect to lose about 2 to 4 kg per month. It takes 7.5 to 15 months to reduced 30 kg of weight. This may seem slow, but it is better than losing weight too fast and risking your health or regaining the weight later.
2. You need to create a calorie deficit, which means that you need to burn more calories than you consume. The number of calories you need per day depends on your age, gender, height, weight, and activity level. You can use online calculators or apps to estimate your calorie needs and track your intake. To create a calorie deficit, you can either reduce your calorie intake by eating less or healthier foods or increase your calorie expenditure by exercising more or being more active. Ideally, you should do both for optimal results.
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3. Healthy Eating: You need to adopt a balanced and nutritious diet that supports your weight loss and health goals. Portion Control. Be mindful of portion sizes to avoid overeating. You should avoid or limit foods that are high in fat, sugar, salt, or processed ingredients, such as fast food, junk food, sweets, soda, alcohol, etc. Instead, you should focus on foods that are rich in lean protein, fiber, vitamins, minerals, antioxidants, and healthy fats, such as lean meat, fish, eggs, dairy products, beans, nuts, seeds, fruits, vegetables, whole grains, etc. These foods will help you feel full longer, boost your metabolism, improve your digestion, and prevent cravings. Hydration: Drink plenty of water throughout the day to stay hydrated and help control appetite.
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How does drinking water helps to reduce body weight?
Staying hydrated can help you lose weight by increasing feelings of fullness and reducing hunger1. Drinking water before meals can also help you eat fewer calories1. Water helps to remove waste from the body and keeps waste moving by softening or loosening hardened stools. When waste builds up in the body, people may feel bloated, swollen, and tired. Bloating can add inches to a person’s waist. Staying hydrated is a good way to avoid retaining waste, which may add a few extra pounds1.
Drinking plenty of water can help you lose weight because water can increase satiety and boost your metabolic rate. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis2.
Studies have found that drinking about 17 ounces of water each day can increase your metabolic rate by up to 30 percent, which makes a serious impact on your overall weight loss process. You’ll experience fewer feelings of hunger3.
The amount of water a person should drink each day varies from person to person, based on their environment, their activity level and the rest of their diet. However, as per the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids a day for men and around 11.5 cups (2.7 liters) of fluids per day for women12. These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks2.
4. Regular Physical Activity: Fourthly, you need to incorporate physical activity into your daily routine. Exercise can help you burn calories, build muscle mass, strengthen your bones and joints, improve your cardiovascular health, enhance your mood and energy levels, and prevent various diseases. You should aim for at least 150 minutes of moderate-intensity aerobic exercise per week (such as brisk walking, jogging, cycling, swimming) or 75 minutes of vigorous-intensity aerobic exercise per week (such as running, sprinting, jumping rope, HIIT) or a combination of both to improve your cardiovascular health. You should also do strength training at least twice a week (such as lifting weights, resistance bands, bodyweight exercises) to tone and shape your muscles. Strength Training: Include resistance exercises to build lean muscle mass, which can boost metabolism.
5. Lifestyle Changes: Sleep: Aim for 7–9 hours of quality sleep per night, as sleep plays a role in weight management. Stress Management: Practice stress-reduction techniques like meditation, yoga, or deep breathing to prevent emotional eating. Mindful Eating: Pay attention to hunger and fullness cues and eat slowly to avoid overeating.
6. you need to monitor your progress and adjust your plan accordingly. You should weigh yourself regularly (but not obsessively) and measure your body fat percentage, waist circumference, and other indicators of health and fitness. You should also keep a journal or use an app to record your food intake, exercise routine, calories burned, mood, and challenges. This will help you track your achievements, identify areas of improvement,
and stay motivated.
7. Seek Professional Guidance: Consult a healthcare provider or registered dietitian before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.
8. Stay Patient and Positive: Weight loss is a journey that takes time. Celebrate your small successes along the way and stay motivated.
9. Avoid Fad Diets: Focus on sustainable, long-term changes rather than quick fixes or extreme diets.
10. Finally, you need to be positive and realistic about your weight loss journey. You should celebrate every small victory and reward yourself with something non-food related (such as a new outfit, a book, a movie) when you reach a milestone. You should also be prepared for some setbacks and plateaus along the way and don’t let them discourage you. Remember that weight loss is not a linear process and there will be ups and downs. The most important thing is to keep going and never give up.
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Conclusion
I hope this blog post has given you some useful information and inspiration on how to reduce 100kg body weight to 70kg. Remember that losing weight is not only about changing your appearance but also about improving your health and quality of life. You can do it if you follow these tips and strategies consistently and persistently.
Remember that everyone’s journey is unique, and what works for one person might not work the same way for another. The key is finding an approach that fits your preferences, lifestyle, and health needs. It’s important to consult with healthcare professionals to create a personalized plan that ensures you’re losing weight in a safe and healthy manner. Good luck!
