“Is it really possible to lose 70 kilos in just 5 months?”
In a country like India, where high-carb meals, emotional eating, and lifestyle diseases are common, an extreme diet plan for weight loss seems either impossible or a scam.
But here’s the truth:
Losing 70 kg in 5 months is rare, highly aggressive, and not safe for most people without medical supervision. The healthy average weight loss per week is around 0.5–1 kg, depending on your body, habits, and medical history.
Massive transformations are possible with structured plans. At Fitelo, we’ve seen individuals lose 30–50+ kg over time, without crash diets, surgeries, or starvation. In this article, we’ll break down:
- What it takes to lose 70 kg
- Why most diets fail
- The right Indian weight loss diet
- Whether you should even aim for it in 5 months
Is Losing 70 kg in 5 Months Even Safe?
No, losing 70 kg in 5 months is not safe. It far exceeds the recommended rate of 2–4 kg per month and can lead to serious risks like muscle loss, gallstones, and nutrient deficiencies.
Moreover, the rate of initial weight loss and long-term success are closely linked; contrary to popular belief, faster early weight loss (when done safely) can sometimes lead to better long-term outcomes than slow, steady progress.
Medical Reality vs. Social Media Hype
Social media often glorifies fast weight loss, but the medical reality is very different. Here’s a comparison to help you separate facts from hype:
| Aspect | Social Media Hype | Medical Reality |
| Rate of Weight Loss | Claims of losing 3–5 kg/week through crash diets or extreme workouts | Safe weight loss is 0.5–1 kg/week (max 1–2 kg/week under supervision) |
| Methods Used | Fasting, extreme calorie cuts, detox drinks, and overtraining | Balanced calorie deficit, sustainable eating, moderate exercise |
| Muscle Preservation | Often ignored, rapid loss leads to significant muscle breakdown | Prioritizes muscle with strength training + protein intake |
| Health Risks | Risks downplayed or hidden behind “before/after” photos | Risks include gallstones, nutrient deficiencies, fatigue, and loose skin |
| Long-Term Impact | Focus is on quick transformation, not maintenance | Focus on fat loss, metabolic health, and preventing rebound weight gain |
| Emotional Pressure | Promotes unrealistic body standards and instant results | Encourages gradual progress, mental wellness, and body positivity |
Furthermore, excessive weight loss can do more harm than good, leading to muscle loss, nutrient deficiencies, gallstones, and long-term damage to your metabolism.
What Doctors Actually Say?
Most healthcare professionals advise losing 0.5 to 1 kg per week, adjusted for age, gender, current weight, and medical conditions. The goal is sustainable fat loss, not just fast numbers on a scale.
Extreme calorie cuts or intense workout plans that affect metabolic consequences, without medical supervision, backfire, leading to burnout, hormonal imbalances, and rebound weight gain.
Instead of chasing viral transformations, doctors recommend a balanced approach: nutritious eating, regular physical activity, stress management, and consistent monitoring.
Consult a registered dietitian or physician before attempting significant weight loss, especially of this magnitude.
Why Haven’t You Lost Weight Despite Trying Everything?
You may be overlooking factors like hidden calories, hormonal issues, poor sleep, inconsistent tracking, or doing the wrong workouts. These can block fat loss even with strong effort.
- You might be eating “less,” but not less than enough.
Many people assume that eating home-cooked food means eating light. But 3 homemade rotis + sabzi + curd can easily cross 800–900 calories in a single meal.
Add in snacks like chai + biscuits, and you’re unknowingly in a calorie surplus even if it “feels healthy.”
- Your metabolism may not be broken, but it might be sluggish.
Extreme calorie cuts, skipping meals, or surviving on salads can confuse your body.
Combine this with poor sleep or lack of strength training, and your metabolic rate takes a hit. You burn fewer calories, even at rest.
- Have you considered PCOS, thyroid, or insulin resistance?
If you’re struggling to lose weight despite eating well and exercising, it’s worth checking for underlying issues like PCOS, thyroid imbalance, or insulin resistance.
These conditions affect hormones and metabolism, making fat loss harder. A simple blood test can help identify them and guide proper treatment or diet changes.
Weight loss isn’t only about working harder; it’s about working smarter with awareness, tracking, and getting the right diagnosis if needed.
What’s the Safest (Yet Fast) Way to Start Losing Massive Weight?
Losing weight rapidly yet safely is possible if you approach it strategically with the right food, the right movement, and the right mindset. Here’s how to begin:
Should You Cut Carbs, Sugar, or Fats First?
Start by cutting refined carbs and added sugar, think biscuits, white bread, sweets, and sugary drinks.
But don’t eliminate all carbs! Keep complex carbs like oats (dalia), rajma, fruits, and millets in your meals. These provide energy, fiber, and nutrients your body still needs.
Do You Need To Hit The Gym or Is Walking Enough?
No, you don’t need to hit the gym to lose weight. Brisk walking for 30–45 minutes daily, combined with a calorie-controlled diet, can be enough to burn fat and improve overall health.
- Start with 30–45 minutes of brisk walking daily.
- By Week 2, include bodyweight workouts like squats, lunges, and push-ups 3–4 times a week.
Movement improves metabolism and helps burn belly fat efficiently.
Foods To Avoid
When aiming to lose 70 kg, it’s important to avoid or minimize the consumption of the following foods:
- Sugary and Sugary Beverages: Avoid sugary sodas, energy drinks, fruit juices, and other high-calorie beverages that provide empty calories and lead to weight gain.
- Processed and Junk Foods: Stay away from highly processed foods like chips, cookies, cakes, and fast food, as they are often high in unhealthy fats, salt, and added sugars.
- High-Calorie Snacks: Limit consumption of candies, chocolates, and other high-calorie snack foods that offer little nutritional value.
- Sweetened Cereals and Granola Bars: These are often high in added sugars and can hinder weight loss efforts.
- Fried Foods: Minimize the intake of deep-fried foods, as they are high in unhealthy fats and calories.
- High-fat Dairy Products: Opt for low-fat or non-fat dairy options to reduce calorie intake.
- Excessive Alcohol: Alcoholic beverages can be calorie-dense and may hinder weight loss progress.
- White bread And Refined Grains: Choose whole grain alternatives to get more fiber and nutrients.
- High-Calorie Coffee Drinks: Be cautious with coffee beverages loaded with sugar, syrups, and whipped cream, as they can be calorie bombs.
- Sugary Condiments And Dressings: Watch out for high-calorie dressings, ketchup, and other condiments that can add extra calories to your meals.
What Happens to Your Body When You Lose Weight This Fast?
Losing weight too fast can cause muscle loss, slowed metabolism, nutrient deficiencies, dehydration, and gallstones. It often leads to rebound weight gain and hormonal imbalances affecting long-term fat loss.
1. Loose Skin is Real: Fast fat loss doesn’t give your skin time to adapt. This is especially visible on the belly, arms, thighs, and face.
You may notice sagging, stretch marks, or wrinkling. Losing weight slowly, preserving healthy muscle, and staying hydrated can help reduce this issue.
2. Energy Levels Can Drop: Cutting calories too drastically often leads to fatigue, dizziness, or weakness.
However, if you eat adequate protein (1.2–2g per kg of body weight), sleep 7–8 hours daily, hydrate well, and include essential micronutrients like B12 and iron, you can reduce these side effects.
3. Hormonal Changes Are Common: Crash dieting can disrupt menstrual cycles, lower libido, and trigger mood swings due to the sudden drop in fat, a key hormone regulator. This is especially concerning for women.
Monitoring your hormones, getting regular blood tests, and following up with a doctor can protect long-term health.
4. Muscle Loss Risk: Without strength training and sufficient protein, your body burns muscle mass and strength along with fat. This can slow metabolism and make it harder to maintain weight loss.
Fast weight loss isn’t just a number game; intermittent fasting deeply affects your body’s function. Always approach it with caution and guidance.
How Do You Stay Motivated for 5 Months Without Giving Up?
Set small weekly goals, track progress, celebrate non-scale wins, stay consistent with your routine, and remind yourself why you started. Surround yourself with supportive people or communities to stay accountable.
Can A Weight Loss WhatsApp Group Help?
Absolutely!
Being part of a supportive peer-supported, WhatsApp-assisted group adds a layer of accountability that personal motivation can’t always offer.
When you know someone’s checking in on your meals, steps, or water intake, you’re more likely to stick to the plan. Plus, celebrating small wins together can feel incredibly rewarding.
What If The Weighing Scale Doesn’t Move?
Don’t panic! Weight can fluctuate due to water retention, hormones, or even muscle gain. Instead of obsessing over the scale, track other metrics:
- Inch loss with a measuring tape
- Progress photos every 15 days
- Energy levels, sleep, and mood
These indicators often reveal improvements before the scale catches up.
Should You Take Cheat Meals or Go 100% Strict?
Going too strictly sets you up for burnout. A better approach? 90% clean eating, 10% flexibility of cheat meals. That means enjoying a piece of chocolate or a samosa once a week guilt-free. This balance prevents bingeing and helps you stay consistent.
Progress over perfection. Support systems, non-scale victories, and sustainable habits keep the momentum going strong for 5 months and beyond.
How Can You Track Progress Without Obsessing Over the Scale?
Track progress through body measurements, how clothes fit, energy levels, workout performance, and progress photos. These give a clearer picture than the scale, which can fluctuate due to water or hormones.
What To Measure Weekly?
Measure your weight, waist circumference, and energy levels weekly. Track how your clothes fit and note any changes in sleep, digestion, or cravings; these reflect real progress beyond just the scale.
- Waist circumference: Use a measuring tape around your belly button area. A decreasing number here is a strong indicator of fat loss.
- Thighs & chest: These areas also shed fat during full-body weight loss.
- Energy levels: Are you waking up refreshed or crashing midday? Improved energy is a sign that your diet and workouts are working.
- Digestion: Less bloating and regular bowel movements = your gut is happy.
Which Apps Are Best for Indian Users?
1. Fitelo: Designed specifically for Indian diets, it tracks calories, offers region-based meal suggestions, and even provides access to certified nutrition and fitness coaches for personalized guidance.
Fitelo offers a complete wellness solution, especially tailored for Indian users:
- Customized Diet Plans: Based on your lifestyle, food preferences, and health conditions like PCOS, thyroid, etc.
- In-App Progress Tracking: Monitor weight, inches, habits, and water intake easily.
- Mental Health Support: Access to counselors for emotional eating, stress, and motivation.
- Online Workouts: Includes beginner to advanced routines, no equipment needed.
- Yoga & Meditation Plans: Guided sessions for flexibility, stress relief, and hormonal balance.
- 1-on-1 Expert Support: Personalized guidance from certified nutritionists and trainers.
2. MyFitnessPal: Great for global food entries and macros. Slightly more effort, but very detailed.
3. Google Fit: Simple, integrates with most devices, and tracks basic fitness metrics like steps, heart rate, and activity.
Should You Track Every Day?
You don’t need to track every single day, but doing it 4–5 times a week helps spot patterns, portion issues, and emotional eating. It builds awareness without making you obsessed or burned out.
- Log 3–4 days a week.
- Focus on weekly averages rather than daily ups and downs.
- Celebrate non-scale victories like looser clothes or glowing skin.
Tracking smartly keeps you motivated, not stressed.
A Quick Summary
Losing 70 kg in 5 months is not considered safe. It means losing around 3.5 kg per week—far beyond the medically advised limit of 0.5–1 kg. Rapid 5 month weight loss transformation like this increases the risk of gallstones, nutrient deficiencies, muscle loss, hormonal imbalance, and loose skin.
Why Is Losing 70 Kg So Dangerous?
Medical guidelines warn against drastic weight loss due to severe health risks:
- Gallstones form when fat breaks down too quickly.
- Muscle loss and fatigue occur if protein and strength training are ignored.
- Loose skin is common due to the body’s inability to adjust fast enough.
- Nutrient deficiencies can result from extreme calorie restrictions.
What Do Doctors Recommend Instead?
Most doctors suggest losing 0.5–1 kg per week with:
- A balanced diet, such as the Indian diet plan for weight loss (complex carbs, protein, fiber).
- Regular movement (brisk walks, bodyweight exercises).
- Hormonal checks (for PCOS, thyroid, insulin resistance).
- Support and consistency over viral crash diets.
What Can You Do Instead?
Start with simple steps:
- Cut added sugar and refined carbs, not all carbs.
- Eat smart Indian meals with portion control.
- Walk 30–45 minutes daily; add bodyweight exercises by week 2.
- Track waist size, energy levels, and progress photos, not just the weighing scale.
Apps like Fitelo, HealthifyMe, or Google Fit can help without obsessing. Celebrate progress, not perfection.
Frequently Asked Questions
Is It Possible To Lose 70 kg In 5 Months?
Losing 70 kg in 5 months is unsafe and unrealistic. Sustainable weight loss is 4–6 kg per month with proper diet, exercise, and medical supervision for weight loss in 5 months.
How Many kg Can I Lose In 5 Months?
On average, you can lose 20–30 kg in 5 months safely with a structured diet plan, regular workouts, and professional guidance. Faster loss may risk muscle, nutrients, or health.
Is 70 kg Considered Fat?
It depends on your height and body composition. For someone 5’3″, 70 kg may be overweight; for 5’8″, it might be normal. Use BMI to assess accurately.
How To Reduce 70 kg To 50 kg?
Follow a balanced weight reduction diet plan, exercise regularly, monitor progress, manage stress, and stay consistent. Consult a dietitian for a personalized approach to lose 20 kg sustainably.
Is It Safe To Aim For A 70 Kg Weight Loss In Just 5 Months?
Losing 70 kg in 5 months is an extremely aggressive and potentially unsafe goal. Rapid weight loss may lead to health risks and muscle loss. It is essential to consult a healthcare professional before embarking on such an ambitious journey.
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.
Disclaimer
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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