How To Lose 35 Kg In 6 Months: Is It Achievable Or Just A Distant Dream?

Aishwarya Aneesh

Aishwarya Aneesh
May 2023

2 min read
How To Lose 35 Kg In 6 Months

Table of content

Ragul: “Hey Mia, have you ever wondered how to lose 35 kg in 6 months? Is it even possible?”

Mia: “Absolutely, Ragul! It may seem like a distant dream, but with the right approach and dedication, achieving such a weight loss goal is within reach.”

Ragul: “I’ve always been curious about the feasibility of such an ambitious target. Do you think it’s achievable in a healthy way?”

Mia: “Definitely! Let’s delve into this topic and explore the strategies, challenges, and possibilities of a diet plan to lose 35 kg in 6 months. It’s time to uncover the truth behind this remarkable journey!”

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Do You Want To Know If Losing 35 Kgs Is Possible In 6 Months

Achieving a weight loss of 35 kg in 6 months is an ambitious goal that requires careful consideration.

  • Losing a significant amount of weight in a short period requires creating a calorie deficit through a combination of diet and exercise.

    Around 0.5 to 1 kg per week is typically thought to be a safe and sustainable pace of weight loss. Losing weight at a faster rate may result in muscle loss, nutritional deficiencies, and other health complications.
  • Factors such as age, current weight, metabolism, and overall health can influence the speed at which weight is lost.

    It is important to consult with a healthcare professional before embarking on a weight loss journey of this magnitude. They can assess your individual circumstances, provide guidance, and monitor your progress to ensure that you are losing weight in a healthy and sustainable manner.
  • Additionally, it is crucial to focus on long-term healthy lifestyle changes rather than quick fixes. Sustainable weight loss involves adopting a balanced and nutritious eating plan, engaging in regular physical activity, managing stress levels, and getting adequate sleep.

    These habits promote overall well-being and can contribute to steady and healthy weight loss over time.
  • In conclusion, while losing 35 kg in 6 months may be a challenging and ambitious goal, it is crucial to prioritize your health and well-being throughout the process. 
  • Rapid weight loss might have dangers and may not be long-term maintainable. It is recommended to consult with a healthcare professional who can provide personalized guidance and support based on your individual circumstances. 

    Remember, slow and steady progress, focusing on sustainable lifestyle changes, is often the key to successful weight loss and maintenance. Customize a diet plan for weight loss that is unique to your requirements.

How To Lose 35 Kg In 6 Months Without Gym Or Exercising

Losing 35 kg (77 pounds) in six months without relying on a gym or exercising heavily can be challenging, but it’s not impossible. Here are some strategies to help you achieve your weight loss goals:

  • Create A Calorie Deficit: The key to losing weight is to burn more calories than you take in. Determine how many calories you require each day, then alter your diet to produce a calorie deficit.
  • Opt For A Balanced And Healthy Diet: Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoid sugary snacks, refined carbohydrates, and excessive amounts of saturated fats.
  • Practice Portion Control: Be mindful of your portion sizes to prevent overeating. Use smaller plates and bowls to trick your mind into feeling satisfied with smaller portions.
  • Eat Mindfully: Slow down while eating and savor each bite. You may feel fuller and avoid overeating as a result.
  • Stay Hydrated: Throughout the day, make sure you are getting enough water. Sometimes hunger and thirst are confused, which encourages needless snacking.
  • Avoid Liquid Calories: Cut down on sugary beverages like soda, juice, and energy drinks. Choose water, herbal tea, or calorie-free beverages instead. You can also detox by taking a 7 days liquid diet for weight loss.
  • Increase Daily Physical Activity: While exercise is not a requirement, incorporating more movement into your daily routine can aid weight loss. Take the stairs instead of the elevator, walk or bike to nearby destinations, and engage in activities like gardening or dancing.
  • Get Sufficient Sleep: Spend 7-9 hours each night getting a good night’s sleep. Poor sleep can disrupt hormone levels, leading to increased hunger and cravings.

Is There Any Diet Plan To Lose 35 Kg In 6 Months?

Yes, there are potential diet plans that can aid in losing 35 kg in 6 months. However, it’s important to note that individual needs and preferences may vary, so it’s advisable to consult with a healthcare professional or registered dietitian to customize a plan that suits you best. Ten important things to think about are listed below:

  • Calculate your daily calorie needs based on age, gender, activity level, and weight to create a calorie deficit of 500-750 calories per day.
  • Place a high priority on entire, unprocessed foods in your diet, such as fruits, vegetables, lean meats, whole grains, and healthy fats for weight loss.
  • Further, control portion sizes using smaller plates and portion control techniques to avoid overeating.
  • Include lean protein sources such as chicken breast, fish, tofu, lentils, and low-fat dairy products to support muscle mass and increase satiety.
  • Choose complex carbohydrates like whole grains, legumes, and starchy vegetables for sustained energy and dietary fiber.
  • Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil to promote satiety and support overall health.
  • Limit processed snacks, sugary beverages, and foods high in added sugars to reduce calorie intake and improve overall nutrition.
  • Stay hydrated by drinking water, herbal tea, or infused water instead of sugary drinks.
  • Monitor your progress regularly through weigh-ins and measurements, and make necessary adjustments to your diet plan as needed.
  • Consult a healthcare professional or registered dietitian for personalized guidance and support throughout your weight loss journey.

Following these guidelines, along with regular physical activity, can help you achieve your weight loss goal of 35 kg (77 pounds) in a sustainable and healthy manner within a span of 6 months. Remember to focus on long-term habits and overall well-being.

Sample 1-Day Diet Chart To Lose 35 Kg In 6 Months

Here’s a sample 1-day meal plan to lose 35 kg in 6 months per day to support your weight loss plans of losing 35 kg in 6 months. Please note that this is a general example, and it’s important to personalize it according to your dietary needs and preferences.

Meal 1Spinach And Mushroom Omelet With Egg Whites Served With A Side Of Whole Grain Toast And Sliced Tomatoes.
Meal 2Greek Yogurt Topped With Mixed Berries + Chia Seeds
Meal 3Grilled Chicken Breast With Steamed Broccoli And Quinoa.
Meal 4Carrot And Cucumber Sticks With Hummus.
Meal 5Handful Of Almonds And A Banana.
Meal 6Protein Shake Made With Almond Milk, Spinach, And A Scoop Of Protein Powder.
Meal 7Baked Salmon With Roasted Asparagus And Sweet Potatoes.
Meal 8A Small Bowl Of Mixed Fruit Salad.

Top 10 Foods To Include To Lose 35 Kg In 6 Months

Here are the top 10 foods to include for effective weight loss:

  • Leafy Greens: Incorporate spinach, kale, Swiss chard, and other leafy greens. They are low in calories and high in fiber, vitamins, and minerals, promoting satiety and supporting overall health.
  • Lean Proteins: Include sources like skinless chicken breast, turkey, fish, tofu, and legumes. Protein helps preserve muscle mass, aids in feeling full, and supports metabolism during weight loss.
  • Whole Grains: Choose whole grains like whole wheat bread, brown rice, quinoa, and oats. They are fiber rich foods and provide sustained energy, aiding in appetite control.
  • Fruits: Enjoy a variety of fruits such as berries, apples, oranges, and melons. They are packed with vitamins, minerals, antioxidants, and fiber, making them nutritious and satisfying choices.
  • Vegetables: Incorporate a colorful array of vegetables like broccoli, cauliflower, peppers, carrots, and zucchini. They are low in calories, high in fiber, and provide essential nutrients for overall health.
  • Greek Yogurt: Choose Greek yogurt as it is rich in protein and lower in sugar compared to regular yogurt. It helps keep you full and supports muscle maintenance during weight loss.
  • Nuts And Seeds: Include moderate portions of almonds, walnuts, chia seeds, and flaxseeds. They are packed with healthy fats, protein, and fiber, providing satiety and essential nutrients.
  • Legumes: Include chickpeas, lentils, and beans in your meals. They are excellent sources of plant-based protein, fiber, and complex carbohydrates, promoting fullness and supporting weight loss.
  • Healthy Fats: Include sources like avocados, olive oil, and fatty fish such as salmon or tuna. These provide essential fatty acids, promote satiety, and support overall health.
  • Water: Stay hydrated by drinking an adequate amount of water throughout the day. Water helps with digestion, reduces calorie intake, and promotes overall well-being.

Worst Foods To Avoid When You Try To Lose 35 Kg In 6 Months

Here are the worst foods to avoid during your weight loss journey:

  • Sugary Beverages: Avoid sugary drinks like soda, fruit juices, energy drinks, and sweetened coffees. Furthermore, these beverages are high in calories and offer little to no nutritional value.
  • Processed Snacks: Stay away from processed snacks like chips, cookies, crackers, and candy. They are typically high in unhealthy fats, added sugars, and refined carbohydrates, leading to weight gain.
  • Fried Foods: Limit your consumption of fried foods such as French fries, fried chicken, and battered snacks. They are often high in unhealthy fats and calories.
  • Fast Food: Minimize your intake of fast food, which tends to be high in calories, unhealthy fats, sodium, and sugar. These foods are often low in nutrients and can hinder your weight loss efforts.
  • Sugary Treats: Cut back on sugary treats like cakes, pastries, ice cream, and also desserts. They are packed with added sugars and can contribute to weight gain.
  • High-Fat Dairy Products: Reduce your intake of high-fat dairy products like whole milk, full-fat cheese, and creamy desserts. Opt for low-fat or non-fat alternatives instead.
  • White Bread And Pasta: Limit your consumption of refined grains like white bread and pasta. They are stripped of fiber and nutrients, leading to rapid spikes in blood sugar levels and increased hunger.
  • Alcohol: Minimize your alcohol intake as it is high in empty calories and can thus impair judgment, leading to poor food choices.
  • Sugary Cereals: Avoid sugary breakfast cereals that are high in added sugars and lacking in nutritional value. These are major health mistakes fit people make. Opt for whole grain, low-sugar options instead.
  • High-Calorie Sauces And Dressings: Be cautious of high-calorie sauces, dressings, and condiments like mayonnaise, creamy dressings, and barbecue sauce. They can further add unnecessary calories to your meals.

Tips On How To Lose 35 Kg In 6 Months By Staying Motivated And Focused

Losing 35 kg (77 pounds) in six months is an ambitious goal that requires consistent motivation and focus. Here are some effective tips to help you stay motivated and on track throughout your weight loss journey:

  • Set Realistic And Achievable Goals: Break down your weight loss goal into smaller, manageable milestones. Celebrate each milestone achieved to keep yourself motivated.
  • Find Your “Why”: Identify the reasons behind your desire to lose weight. Whether it’s improving your health, increasing self-confidence, or setting a positive example for your loved ones, connecting with your motivations will keep you focused.
  • Track Your Progress: Keep a record of your weight loss journey, such as measurements, body fat percentage, or photos. Seeing tangible progress can boost motivation and serve as a reminder of how far you’ve come.
  • Surround Yourself With Support: Share your goals with friends, family, or a support group. Their encouragement, advice, and accountability can be invaluable during challenging times.
  • Reward Yourself: Treat yourself with non-food rewards for achieving milestones or sticking to your plan. It could be buying new clothes, enjoying a spa day, or by also engaging in a favorite hobby.
  • Mix Up Your Routine: Avoid monotony by incorporating variety into your diet and exercise plan. Likewise, try new healthy recipes, explore different workout routines, or join fitness classes.
  • Stay Positive And Resilient: Accept that there may be setbacks or plateaus along the way. Instead of dwelling on them, learn from them and stay positive. 
  • Practice Self-Care: Give self-care practices that enhance mental and emotional health a priority. Engage in activities like meditation, journaling, or spending time in nature to reduce stress and stay focused.
  • Seek Professional Guidance: Consult with a registered dietitian or weight loss coach who can provide expert advice, personalized plans, and support tailored to your specific needs.

Overcoming Mental Obstacles While Planning To Lose 35 Kg In 6 Months

When embarking on a weight loss journey, it’s common to encounter mental obstacles that can hinder progress. Here are some tips to assist you:

  • Set Realistic Goals: Set achievable and realistic goals that align with your capabilities and lifestyle. Breaking down your weight loss target into smaller milestones can make the journey feel more manageable.
  • Develop A Positive Mindset: Cultivate a positive mindset by focusing on your progress and celebrating small victories along the way. Moreover, remind yourself that setbacks are normal and can be overcome.
  • Manage Stress: Use stress-reduction strategies like deep breathing exercises, meditation, or engaging in activities you enjoy. Stress can trigger emotional eating and hinder progress, so finding healthy ways to cope is essential.
  • Seek Support: Embrace a network of friends, family, or a weight loss support group to help you.
  • Practice Self-Compassion: Along the way, remember to be kind to yourself. Accept that weight loss takes time and also effort, and remember that setbacks are part of the process. Treat yourself with kindness and patience.
  • Challenge Negative Thoughts: Recognize and combat any uncertainty or negative ideas that may occur. Replace negative self-talk with positive affirmations and focus on your strengths and progress.
  • Stay Consistent: Establish a routine and stick to it. Consistency is key to long-term success. Focus on making sustainable lifestyle changes rather than relying on quick fixes.
  • Celebrate Non-Scale Victories: Shift your focus beyond the number on the scale. Celebrate non-scale victories such as increased energy, improved fitness levels, better sleep, or feeling more confident in your clothes.
  • Practice Mindful Eating: Pay attention to your body’s hunger and fullness cues. Practice mindful eating by savoring each bite, eating slowly, and being aware of your emotions and triggers around food. Emotional eating can lead to weight gain.

Immunity Weakeners Exposed: 5 Insights By Dietitian Mac Singh

Is your immune system at its best? Learn about 5 common factors that can weaken your immunity. Dietitian Mac Singh shares valuable insights and tips to help you strengthen your body’s defense mechanisms. Therefore, watch the video to discover how you can boost your immune system and stay healthy.

A Word From Fitelo

Embarking on a weight loss journey to lose 35 kg in 6 months requires not only physical effort but also mental resilience. Overcoming mental obstacles is crucial for long-term success. 

By setting realistic goals, developing a positive mindset, seeking support, and practicing self-compassion, you can navigate challenges and stay motivated throughout the journey. Remember to stay consistent, celebrate non-scale victories, and prioritize self-care. 

With determination and a strong mental attitude, you can overcome any obstacles and achieve your weight loss goals while fostering a healthier and happier lifestyle.

Fun Fact

Are you aware that our beloved curd, or Dahi boosts weight loss? Discover the 5 incredible weight loss benefits of consuming curd daily: improved digestion, low-calorie content, zero sugar, and trans fats, reduction in water weight, and being an excellent protein source. Want to learn more about this summer fat burner? Click the link above.

Anu’s Inspiring Hypothyroidism Fat Loss Journey: A Motivation Story

Anu’s incredible weight loss journey with hypothyroidism is a true motivation. Despite the challenges, she transformed her life and achieved remarkable results. Fitelo played a crucial role in understanding her body’s needs and focusing on body composition diet rather than just weight loss. An encouraging tale of persistence and strength.

Frequently Asked Questions

How Do I Reduce 35 Kg Of Weight In 6 Months?

To lose 35 kg in 6 months, focus on creating a calorie deficit through a combination of a balanced diet and regular physical activity.

What Is The Diet Chart To Lose 35 Kg In 6 Months?

A diet plan to lose 35 kg in 6 months should include whole, unprocessed foods, portion control, lean proteins, complex carbohydrates, fruits, vegetables, and healthy fats. Also, customizing the plan to your calorie needs and preferences is essential for sustainable weight loss.

Is There A Weight Loss Plan To Lose 35 Kg In 6 Months?

Yes, a weight loss plan 35 kg in 6 months is there. It typically involves a combination of a balanced diet, regular exercise, portion control, and behavior modifications. Further, for individualized advice, talking to a medical professional or certified dietician is advised.

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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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