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Are you tired of carrying around extra weight and ready to make a change? The 85 kg to 60kg weight loss diet plan may be just what you need to kickstart your weight loss journey.
This diet plan has been designed to help you lose weight gradually and sustainably, without compromising on your health or nutrition.
In this blog, we’ll explore the science behind the diet plan, how to prepare for it, what to expect during the plan, and tips for successful weight loss.
7 Tips For Understanding The 85 Kg To 60kg Weight Loss Diet Plan
Before we get started, it’s important to understand that weight loss is not a one-size-fits-all approach. What works for one person may not work for another, and it’s essential to find a plan that is sustainable and fits your lifestyle.
1. Determine Your Caloric Needs
- Consuming fewer calories than you expend is necessary to lose weight.
- The first step in the 85 kg to 60kg weight loss diet plan is to determine your caloric needs.
- There are several online calculators that can help you determine how many calories you need to consume each day to lose weight.
- Generally, a safe and sustainable rate of weight loss is about 0.5 to 1 kg per week.
- To lose 1 kg per week, you need to create a calorie deficit of 3,500 calories per week or 500 calories per day.
2. Focus on Whole Foods
- To lose weight and improve your overall health, it’s essential to focus on whole foods. Whole foods are those that have had minimum processing and don’t include artificial sweeteners or chemicals.
- Whole foods are those that have had minimum processing and don’t include artificial sweeteners or chemicals.
- Examples of whole foods include fruits, vegetables, lean proteins, and whole grains.
3. Cut Back on Sugar and Processed Foods
- Sugar and processed food is one of the main causes of weight gain.
- These foods are often high in calories and low in nutrients, and they can quickly derail your weight loss efforts.
- To reach your goal of losing 25 kg, it’s essential to cut back on sugar and processed foods. Instead, focus on whole foods that are rich in nutrients and can help fuel your body.
4. Incorporate Cardiovascular Exercise
- In addition to a healthy diet, cardiovascular exercise is an essential component of any weight loss plan.
- Cardiovascular exercise, such as walking, jogging, cycling, or swimming, can help you burn calories and improve your overall health.
- Try to include at least 30 minutes of cardiovascular exercise each day in your schedule.
5. Strength Train
- Strength training is another essential component of any weight loss plan.
- Strength training can help build lean muscle mass, which can help boost your metabolism and burn more calories at rest.
- Aim to incorporate strength training exercises, such as weight lifting or bodyweight exercises, at least two to three times per week.
6. Stay Hydrated
- For healthy weight loss and general well-being, staying hydrated is crucial.
- Drinking water can help you feel full and satisfied, and it can also help boost your metabolism.
- Aim to consume 8 to 10 glasses of water daily.
7. Get Enough Sleep
- Losing weight and maintaining good health requires adequate sleep.
- Lack of sleep can disrupt hormones that regulate hunger and metabolism, which can make it harder to lose weight.
- Aim to get at least 7-8 hours of sleep per night.
How To Stick To Your 85 Kg To 60kg Weight Loss Diet Plan
One of the biggest challenges of following a weight loss diet plan is sticking to it in the long run. Here are some tips to help you stay on track:
- Set Realistic Goals: Don’t expect to lose all the weight in a week or a month. Instead, aim for steady and gradual weight loss.
- Keep A Food Diary: Writing down everything you eat can help you become more aware of your eating habits and make better food choices.
- Meal Prep: Plan your meals and snacks ahead of time and prepare them in advance. This will help you avoid impulsive food choices and save time during the week.
- Get Support: Join a weight loss support group or find a buddy to share your journey with. Having someone to hold you accountable can make a big difference.
- Reward Yourself: Celebrate your successes along the way with non-food rewards such as a new outfit or a spa day.
What Are The Benefits Of Following A 85 Kg To 60kg Weight Loss Diet Plan?
If you’re considering the 85 kg to 60kg weight loss diet plan, you’re likely interested in the benefits it can bring to your health and well-being. Here are some of the top benefits of following this diet plan:
- Improved Heart Health: Losing excess weight can reduce your risk of heart disease and other cardiovascular problems.
- Increased Energy Levels: Shedding those extra pounds can help you feel more energetic throughout the day, which can improve your overall quality of life.
- Better Sleep Quality: Carrying excess weight can make it harder to get a good night’s sleep. Following the diet plan, you may find that you sleep better and wake up feeling more rested.
- Reduced Joint Pain: Carrying excess weight puts extra strain on your joints, which can lead to pain and discomfort. Losing weight can alleviate this pain and improve your mobility.
- Lowered Risk Of Diabetes: Being overweight or obese is a major risk factor for developing type 2 diabetes.
- Improved Self-Confidence: Your confidence levels can soar when you look and feel your best. Losing weight can help you feel more confident in your appearance and abilities.
- Better Digestion: Eating a healthy diet can improve your digestive health, reducing problems like constipation, bloating, and indigestion.
- Lowered Risk Of Cancer: Some types of cancer, such as breast, colon, and kidney cancer, are more common in overweight individuals. By losing weight, you can reduce your risk of developing these and other types of cancer.
- Enhanced Mental Health: Carrying excess weight can take a toll on your mental health, leading to issues like depression and anxiety. By losing weight and adopting healthier habits, you can improve your mental well-being.
7 Days Sample 85 Kg To 60kg Weight Loss Diet Plan
When following the 85 kg to 60kg weight loss diet plan, it’s important to ensure that you’re getting all the necessary nutrients while also creating a calorie deficit. Here’s an example of a healthy meal plan that can help you achieve your weight loss goals.
Common Mistakes to Avoid When Following 85 kg To 60kg Weight Loss Diet
Here are common mistakes to avoid when following the 85 kg to 60kg weight loss diet:
- Skipping Meals: Skipping meals in an attempt to reduce calorie intake is a common mistake. However, it can be counterproductive as it slows down the metabolism and can lead to overeating later in the day. Choose smaller, more frequent meals throughout the day as an alternative.
- Not Drinking Enough Water: Drinking enough water is crucial for weight loss as it helps to keep you hydrated and flush out toxins. Not drinking enough water can lead to water retention and bloating. Aim for 8 to 10 glasses of water a day, minimum.
- Relying On Fad Diets: Fad diets promise quick weight loss results, but they’re often unhealthy and unsustainable. Instead, focus on making long-term lifestyle changes such as incorporating more fruits, vegetables, lean proteins, and whole grains into your diet.
- Overeating Healthy Foods: While healthy foods are good for you, overeating them can still lead to weight gain. Remember to practice portion control, even with healthy foods.
- Not Getting Enough Sleep: Sleep is important for weight loss as it helps regulate hormones that control appetite and metabolism. Not getting enough sleep can lead to cravings and overeating.
- Not Exercising: Diet alone isn’t enough to lose weight. Regular exercise is important for burning calories and building muscle mass. Plan to exercise for at least 30 minutes each day at a moderate level, such as brisk walking or cycling.
- Comparing Yourself To Others: Everyone’s weight loss journey is unique, so it’s important not to compare yourself to others. Focus on your personal development and acknowledge and appreciate all of your accomplishments, no matter how teeny weeny.
What Is The Importance of Exercise In The 85 kg to 60kg Weight Loss Diet Plan?
Exercise is a crucial component of any weight loss journey. It can help you burn calories, improve your cardiovascular health, and increase muscle mass, among other benefits.
- Burn More Calories: Exercise can help you burn more calories and achieve your weight loss goals faster.
When you exercise, your body burns calories for energy, and the more intense the exercise, the more calories you burn.
Adding exercise to your weight loss diet plan can help you create a calorie deficit, which is essential for weight loss.
- Boost Metabolism: Exercise can also help boost your metabolism, which is the rate at which your body burns calories.
When you exercise, your body burns calories not only during the activity but also after the workout is over.
This means that your body continues to burn calories even when you’re not exercising.
- Increase Muscle Mass: Exercise can help you build muscle mass, which is important for weight loss.
Muscle tissue burns more calories than fat tissue, so the more muscle you have, the more calories you burn even when you’re at rest.
Strength training exercises like weight lifting, resistance band workouts, or bodyweight exercises can help you build muscle and increase your metabolism.
- Improve Cardiovascular Health: Exercise can improve your cardiovascular health, which is important for overall health and well-being.
Cardiovascular exercises like running, cycling, or swimming can help improve your heart health, reduce your risk of heart disease, and increase your endurance.
These exercises also burn calories and help you achieve your weight loss goals.
- Reduce Stress And Improve Mood: Exercise can also help reduce stress and improve your mood.
Endorphins, which naturally elevate mood, are released when you exercise.
Regular exercise can help reduce stress levels, boost self-esteem, and improve overall mental health.
Breaking Through The Weight Loss Plateaus In A 85kg To 60kg Diet
When you embark on a weight loss journey, there are bound to be some bumps along the way. One of the most frustrating of these is the dreaded plateau. This is when your weight loss seems to stall despite your best efforts.
But don’t worry, plateaus are normal and can be overcome.
Re-Evaluate Your Calorie Intake: One reason why plateaus occur is that your body has adapted to your current calorie intake.
To continue losing weight, you may need to reduce your calorie intake further.
Use a food diary to track your calorie intake and ensure you are consuming fewer calories than your body needs to maintain its weight.
Mix Up Your Exercise Routine: Another reason why plateaus occur is that your body has adapted to your current exercise routine.
To challenge your body, try mixing up your workouts. Incorporate different exercises, vary the intensity and duration of your workouts, and try new activities to keep things interesting.
Increase Your Protein Intake: Protein is an essential nutrient that can help you feel full and satisfied while also preserving muscle mass.
Increasing your protein intake can also boost your metabolism and help you overcome a weight loss plateau.
Try to include protein-rich foods like lean meats, fish, eggs, beans, and nuts in every meal.
Monitor Your Progress: Keeping track of your progress can help you identify plateaus and make adjustments accordingly.
Use a weight scale, measuring tape, or body fat analyzer to track your progress regularly.
Don’t Get Discouraged: Finally, it’s essential to stay positive and not get discouraged when you hit a weight loss plateau.
Keep in mind that losing weight is a journey with ups and downs along the road.
Keep in mind the progress you’ve already made and continue to work towards your goal.
Why Cheat Meals Are Important During The Weight Loss Diet?
Cheat meals are important during a weight loss diet because they provide a mental break from the restrictive nature of dieting, can increase adherence to the overall diet, and can also boost metabolism and prevent the body from plateauing. However, it’s important to practice moderation and not go overboard during cheat meals.
A Words From Fitelo
Fitelo believes that the 85 kg to 60kg weight loss diet plan is an effective and sustainable way to achieve your weight loss goals. It emphasizes the importance of a balanced diet, regular exercise, and a positive mindset.
Keep in mind that losing weight is a journey, not a destination, and that it takes perseverance, effort, and patience. So, don’t get discouraged by setbacks or plateaus, and keep following the plan with dedication.
With the right mindset and lifestyle changes, you can transform your body and improve your overall health and well-being.
Are you avoiding mangoes to stay fit? Well, the truth is, mangoes don’t make you fat! Check out our link to find out more about this delicious and nutritious fruit.
Lose Weight Without Exercise: Riffat’s Story
Riffat, a banker from Ludhiana, lost 12 kgs in just 60 days with FITELO. Despite having a sedentary lifestyle, her major focus was on her diet plan, which included her favorite meals and cheat days for motivation. FITELO helped her fall in love with super yummy smoothie recipes and made her journey enjoyable.
Frequently Asked Questions
How Can I Lose Weight From 80 To 60 Kg?
To lose weight from 80 to 60 kg, you need to create a calorie deficit by consuming fewer calories than your body burns. You can achieve this by following a healthy and balanced diet plan and engaging in regular exercise. Consult with a registered dietitian or a certified fitness trainer to design a personalized plan that suits your body’s needs and goals.
What Are Some Foods To Avoid While Following The 85 Kg To 60 Kg Weight Loss Diet Plan?
It’s best to avoid processed and packaged foods, sugary drinks, fried foods, and high-fat meats. Instead, focus on whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains.
Do I Need To Count Calories While Following The 85 Kg To 60 Kg Weight Loss Diet Plan?
Counting calories isn’t necessary, but it can be helpful to track your food intake and ensure you’re in a calorie deficit to promote weight loss. However, it’s important to also focus on the quality of the food you’re eating and not just the quantity.
How Long Will It Take To See Results On The 85 Kg To 60 Kg Weight Loss Diet Plan?
The amount of time it takes to see results varies depending on individual factors like starting weight, activity level, and adherence to the plan. However, most people can expect to see significant results within a few weeks to a few months.
Can I Continue The 85 Kg To 60 Kg Weight Loss Diet Plan After Reaching My Goal Weight?
Absolutely! The principles of the 85 kg to 60 kg weight loss diet plan are based on healthy eating and can be a sustainable way of eating for long-term health and weight maintenance.
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.
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
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