Are you tired of you weighing 85 kg? Do you think you can get to an ideal weight and maintain it too? Well, you are absolutely right. You don’t have to weigh 85 kg when you can shed your weight and bring it to the ideal weight that you want to achieve. Consistency can help you lose weight from 85 kg to 60 kg, 65 kg, or even 70 kg. Set a goal and start from the beginning.
In this article, we will discuss what measures can help you lose weight from 85 kg to 60 kg. To get in-depth knowledge about the ways that can help you lose weight, read the full article.
How to lose weight?
First of all, you need to understand how your body loses weight. People often set unrealistic goals for themselves when it comes to weight. Little do they know they cannot lose 1 kg in 7 days, or 20 kg in a month. But you can definitely reduce some weight in 15 days by burning significant numbers of calories.
So your body loses weight by burning calories. Calories are the unit of measurement for energy. You burn calories by moving your body often and ensuring that you consume fewer calories in the first place. By less, we don’t mean you have to cut down your meals but you need to consume foods that have valuable nutrients and give you the right amount of calories.
Ways to reduce your weight:
Here are some relevant ways that will help you to lose weight from 85 kg to 60 kg. These are some general ways that you can incorporate into your life to achieve a healthy and fit body.
Eat a balanced diet:
- Food plays a crucial role in achieving an ideal weight for your body. If you are looking to lose 15 kg, you should focus on the food you eat.
- A balanced diet consists of food which has essential nutrients to help support the functioning of your body.
- A nutrient-packed diet will help you consume clean and healthy food that comes from all the natural sources like plants and animals.
- A balanced diet includes protein, healthy fats, complex carbohydrates, fiber, vitamins, omega-3 fatty acids, antioxidants, foods with anti-inflammatory properties, etc that are good for your overall health.
Why a balanced diet?
- A balanced diet is packed with nutrients, nutrients like vitamins and minerals are essential for your body. It provides energy to the body that supports the functioning conscious and subconscious and keeps you away from the risk of illnesses and diseases.
- A balanced diet has both macro and micronutrients that enrich your body and keep you healthy and fit. A fit body is the result of what you eat.
- You need essential macronutrients, namely, fats, carbohydrates, and proteins. Eat foods that have these nutrients to maintain your weight.
- Protein is crucial for your body because it is the building block of your body. The tissues of hair, skin, and muscles are all made of protein. Hence, it is one of the most important nutrients you want to consume when losing weight.
- Other vitamins and minerals like folate and omega-3 fatty acids are also essential for your body. Omega-3 fatty acids come from fish and other seafood which are the natural source of food.
- Similarly, other essential nutrients come from various sources. You need to include these sources in your diet.
- Fiber is another important mineral that you need to include in your diet because it will help you feel full, reducing frequent hunger pangs.
Keep yourself hydrated:
- You need to keep yourself away from foods that add unnecessary calories. For this, you need to control your hunger. But you wouldn’t be able to control hunger if you are not full. There are some ways you can ensure to keep yourself full for longer times which will not make you feel hungry often. Hence, reducing the intake of calories in the first place.
- The one way to keep you full is to keep yourself hydrated. Drink plenty of water throughout the day. Make sure to drink the water on intervals and not drink large amounts of water in one day.
- Drinking water will fulfill the fluid requirements of the body and also keep you hydrated.
- You can also choose to drink alternatives of plain simple water like some herbal teas, including green tea, chamomile tea, lavender tea, etc that will contribute to weight loss or other weight loss drinks.
Exercise regularly:
- You need to burn calories to lose weight. For this, you need to include exercise in your daily routine. Do not start with vigorous exercises in the beginning because your body will not support it and you will lose the will to become fit. Instead, start small, start with things you are interested in.
- You can start by simply walking or completing at least 10,000 steps. Then try brisk walking.
- To burn calories and see effective results within a few weeks, ensure to incorporate cardio exercises in your daily routine. This includes running, skipping, cycling, or swimming.
- Make sure you are moving your body frequently throughout the day. For this try small steps like taking stairs instead of elevators, attend a phone call while walking, do household chores within a set time limit.
- You can also start strength training that will help your overall fitness and also support your metabolism. This will lead to burning calories even when you are at rest.
So the above mentioned are the three essential elements that lead to weight within weeks. You need to be consistent with your routine if you want to see positive results. But if you are looking to lose weight within a set time or you have a set goal you need to:
Consult a nutritionist
- Consulting a nutritionist is one best choices if you want to lose weight and get an ideally fit body. Why, you may ask? It is because nutritionists are experts when it comes to nutrition for the human body.
- Each human body is different and they may require different nutritional amounts and values. Also, some people might have medical conditions that result in weight loss like PCOS. A person with PCOS needs a clean diet plan that helps to manage their condition and keep them healthy at the same time. They need medical and expert advice on what they should consume and how it will help them to stay fit.
- A nutritionist will help you achieve your ideal weight. If you have a specific goal in mind, you need consistency in your eating habits, exercising, and a change in your lifestyle. Ensure you are talking to an expert who will guide you on the right path.
Foods to eat for losing weight:
- You need nutrient-rich food while you are losing weight.
- Include protein sources like dairy products, poultry, tofu, tempeh etc in your diet.
- Make fruits and vegetables a huge part of your diet because they contain multiple vitamins and minerals that are essential for your overall health and also aid in weight loss.
- Eat fiber-rich foods like legumes, lentils, and starchy vegetables into your diet which will help you to feel full and control hunger.
- Drink lots of water throughout the day to keep yourself hydrated and avoid water retention.
- Eat healthy fats like avocados and nuts which are vital for your body.
- Choose complex carbs instead of refined carbohydrates so they can provide you with a sustainable form of energy.
Foods to avoid for losing weight:
- People who want to lose weight would have to say no to all their favorite foods that satisfy their taste buds. You need to avoid foods to lose weight and get a healthy body.
- Foods with high calories are a big no for you because they do not have any nutritional value but will only add to your calorie consumption.
- Say no to sugary drinks and foods like sodas, doughnuts, cakes, pastries, candies, etc because they give you a temporary form of energy which leads to sudden spikes in your blood sugar levels making you feel more hungry.
- You need to avoid processed foods that are high in sodium, unhealthy fats, and refined carbohydrates and give your body a sustainable form of energy through healthy and nutrient-rich foods.
- Foods like chips, crackers, fried chicken, fried fish, and french fries should not be a part of your diet if you want to lose weight.
Frequently Asked Questions
How to lose weight from 100 kg to 70 kg?
Losing 30 kg could be challenging. You need to lose this much weight under medical supervision and trainers who will help you get from 100 kg to 70 kg.
To lose such an amount of weight you need to start eating healthy. Include foods from natural sources like plants and animals.
Avoid eating out and exclude junk and processed food from your diet completely. Start drinking lots of water and include herbal teas that support weight loss. Eliminate munching snacks made of refined ingredients and processed methods of cooking.
Consult a nutritionist for better results.
Is 70 kg a healthy weight?
Yes, 70 kg weight comes within the normal range of weight. A healthy weight is usually determined by BMI which means your height and current weight plays a role in determining you have a healthy weight. BMI=kg/m2.
But if you are not satisfied by your weight and want to get a healthy and fit body, start eating healthy by including food sources that come from plants and animals. Avoid foods that are high in calories and do not forget to exercise regularly.
