How To Lose Weight From 95 Kg To 70 Kg By Following 3 Simple Rules

Shalini Thakur

Shalini Thakur
May 2023

2 min read
How To Lose Weight From 95 Kg To 70 Kg

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Welcome, fellow weight loss explorers, to an exhilarating journey on “How To Lose Weight From 95 Kg To 70 Kg”! Did you know that shedding those extra kilos enhances your appearance and brings numerous health benefits? Picture yourself feeling lighter, more energetic, and ready to conquer the world! 

Beginning your weight loss journey can be challenging, but with the right diet plan and tips, you can achieve your goal of going from 95 kg to 70 kg. In this blog post, we will provide you with a detailed diet plan, including a diet chart and meal plan, along with valuable tips to support your weight loss efforts. Let’s get started!

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How To Lose Weight From 95 Kg To 70 Kg In 3 Simple Steps

To successfully lose weight, follow this 3 simple step mantra that can actually make a difference in your weight loss:

Step 1: The Calorie Chronicles:

Calculate your daily calorie needs for weight loss by considering factors such as age, gender, height, weight, and activity level. Aim for a moderate calorie deficit to promote sustainable weight loss.

Be cautious of liquid calories, as they can significantly contribute to your overall calorie intake without providing much satiety. Minimize or eliminate sugary beverages like soda, juice, and sweetened coffee drinks. 

Instead, opt for water, unsweetened tea, or sparkling water with a squeeze of lemon or lime. These choices are calorie-free and can help you stay hydrated.

Step 2: Macronutrient Mastery Behind How To Lose Weight From 95 Kg To 70 Kg

Design your diet plan for weight loss to include a balance of macronutrients. Focus on consuming adequate protein, healthy fats, and complex carbohydrates. 

Achieving a balance of macronutrients is the key to successful weight loss. While individual needs may vary, a general guideline is to aim for approximately 40% of daily calories from carbohydrates, 30% from protein, and 30% from healthy fats. 

Adjust these ratios based on your specific goals and preferences. Remember, portion control and mindful eating play vital roles in maintaining a balanced macronutrient intake.

Step 3: Perfect Portions for Weight Loss

Portion control is about managing the quantity of food you consume to match your body’s needs. It helps regulate calorie intake, prevents overeating, and ensures a balanced diet. 

Pay attention to food labels, use measuring cups or a food scale, and visualize common portion sizes to develop a better understanding. 

Mastering portion control is an essential aspect of successful weight loss. By understanding serving sizes, practicing mindful eating, and implementing practical portion control tips, you can take charge of your calorie intake and make significant strides toward reaching your weight loss.

How to Lose Weight from 95 kg to 70 kg Diet Plan

To kick start on your weight loss journey requires a well-structured how to lose weight from 95 kg to 70 kg diet chart. Moreover, the weight loss diet chart and a meal plan should be your top priority.


Include a combination of whole grains, lean protein, and fruits or vegetables. For example, have a bowl of oatmeal topped with berries and a boiled egg.

Mid-Morning Snack:

Choose a nutritious snack to keep you energized. Options include a handful of almonds or Greek yogurt with fresh fruit.


Prepare a well-balanced lunch consisting of lean protein (e.g., grilled chicken breast), whole grains (e.g., quinoa), and vegetables (e.g., mixed salad).

Afternoon Snack:

Opt for a light and filling snack, such as carrot sticks with hummus or a small portion of cottage cheese with cucumber slices.


Enjoy a nutritious dinner featuring lean protein (e.g., fish or tofu), a serving of vegetables (e.g., steamed broccoli), and a side of whole grains (e.g., brown rice).

Evening Snack:

Satisfy evening cravings with a small handful of mixed nuts or a piece of fruit.

5 Everyday diet tips on how to lose weight from 95 kg to 70 kg

Tip 1: A Pound of Fat vs. A Pound of Muscle

  • Did you know that a pound of fat and a pound of muscle weighs the same? It’s true! However, the difference lies in their density.
  • While fat is bulkier, muscle is lean and compact. So, as you lose fat and build muscle through your weight loss journey.
  • You’ll notice a remarkable change in your body composition, even if the scale doesn’t show a drastic decrease in numbers.

2: Your Metabolism, the Calorie-Burning Machine

  • Your metabolism, like a finely-tuned engine, plays a crucial role in weight loss. It’s responsible for converting the food you eat into energy.
  • Here’s an exciting fact: Even at rest, your body burns calories to keep your vital functions running smoothly.
  • By incorporating smart dietary choices and physical activity into your routine, you can rev up your metabolism and turn your body into a calorie-burning furnace!

3: Water, the Weight Loss Elixir

  • Water, the elixir of life, also happens to be a magical ingredient for weight loss. Not only does it keep you hydrated and energized, but it also aids in digestion and curbs hunger.
  • A remarkable fact: Drinking a glass of water before meals can help reduce your appetite and prevent overeating. So, let the H2O flow freely as you embark on this weight-loss adventure!

4: The Mighty Power of Mindful Eating

  • Ever wondered how a simple change in portion sizes can lead to significant weight loss? Portion control and dealing with cravings is a superpower that allows you to enjoy and appreciate your favorite foods while managing your calorie intake.
  • By balancing your plate, listening to your body’s hunger and fullness cues, and practicing mindful eating, you’ll be amazed at the impact it can have on your weight loss journey. It is, however, one of the best diet tips how to lose weight from 95 kg to 70 kg.

5: The Importance of Rest and Recovery

  • Believe it or not, quality sleep and rest are vital components of successful weight loss. During sleep, your body repairs and rejuvenates itself, including your metabolism.
  • Adequate rest ensures that your body functions optimally, making it easier to stay active, make healthier food choices, and maintain your weight loss momentum.

In short: How To Lose Weight From 95 Kg To 70 Kg

Losing weight from 95 kg to 70 kg requires a structured approach, and in this guide, we have explored the journey with a fun and fact-filled perspective. We discovered that losing fat and building muscle leads to a transformation in body composition, even if the scale doesn’t show significant changes.

Understanding the role of metabolism, hydration, portion control, and rest is crucial for successful weight loss. By incorporating these elements into your lifestyle, you can achieve your weight loss goals and experience numerous health benefits along the way.

An Unbelievable Transformation | Lost 8Kgs In Just 1 Month!

Parth Kholi is a salesman who keeps on traveling for his work due to his busy schedule and work stress, he started gaining some extra pounds. He tried multiple methods to get rid of being overweight but unfortunately, nothing works for him and even his workout routine was not on track due to his work trips. 

He set small milestones for him to get in shape and with the help of a customized diet plan for weight loss created by Fitelo’s dietitians and nutritionists he managed to achieve them before time. 

With 80% Diet and 20% minimal exercise, Parth Kholi lost a lot of inches in just a few weeks. Also, this helped him stay confident and his battle with his work stress also got vanished. 

Fun Fact

Ever wondered why dietitians ask you to consume jeera water in the morning or why is jeera an integral part of Indian cuisine? Click on the link to know why!

Frequently Asked Questions

How long will it take to lose weight from 95 kg to 70 kg?

The duration of your weight loss journey depends on various factors, including your metabolism, adherence to the diet plan, physical activity levels, and individual body composition.

How To Lose Weight From 95 Kg To 70 Kg diet plan?

The customized diet chart and meal plan provided in this guide offer a helpful starting point but feel free to consult a healthcare professional or registered dietitian for personalized guidance.

Can I indulge in my favorite foods while losing weight?

Absolutely! Weight loss doesn’t mean you have to give up all your favorite foods. The key is moderation and portion control.

Where Can I Find How To Lose Weight From 95 Kg To 70 Kg Meal Plan Online?

You can find it on the Fitelo website a sample for How To Lose Weight From 95 Kg To 70 Kg meal plan but it’s important to have a customized diet chart.

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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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