How do I reduce my weight from 90 kg to 70 kg, and how long will it take?

 Effective Weight Loss Tips: How to Go from 90 kg to 70 kg and How Long Will It Take?

To reduce your weight from 90 kg to 70 kg, you will need to follow a combination of a healthy diet and regular exercise. Here are some steps you can take:

1. Set realistic goals: Aim to lose weight gradually, around 0.5-1 kg per week. Rapid weight loss is not healthy and can be difficult to sustain.

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2. Create a calorie deficit: To lose weight, you need to consume fewer calories than you burn. Calculate your daily calorie needs and aim to create a deficit of around 500-1000 calories per day. This can be achieved through a combination of diet and exercise.

3. Adopt a balanced diet: Focus on eating nutrient-dense foods that are low in calories but high in vitamins, minerals, and fiber. Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Avoid or limit processed foods, sugary drinks, and high-fat foods.

4. Watch portion sizes: Be mindful of your portion sizes to avoid overeating. Use smaller plates and bowls to help control your portions visually.

5. Stay hydrated: Drink plenty of water throughout the day. It can help you feel fuller and prevent overeating.

6. Engage in regular exercise: Combine cardiovascular exercises like brisk walking, jogging, cycling, or swimming with strength training exercises to build muscle and increase your metabolism. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week, along with strength training exercises at least two days a week.

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7. Monitor your progress: Keep track of your food intake and exercise routine. Regularly weigh yourself to monitor your progress, but remember that weight can fluctuate due to various factors, so focus on long-term trends rather than day-to-day changes.

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The time it will take to lose 20 kg can vary depending on individual factors such as metabolism, current fitness level, and adherence to the plan. Generally, a safe and sustainable rate of weight loss is 0.5-1 kg per week. Therefore, it may take approximately 20-40 weeks (5-10 months) to reach your goal. Remember, consistency and a healthy lifestyle are key to successful and long-lasting weight loss.