Losing 70 pounds or more can significantly improve both your physical and mental well-being if it’s done in a healthy way. Regardless of the specific reasons why you want to lose weight, it can ultimately improve your overall quality of life if it’s something you want to do.
Achieving this type of goal takes time and consistency. Most successful weight-loss approaches emphasize a plan that combines a healthy, nutrient-rich diet with regular physical activity. Read on to learn more about safe and healthy ways to lose weight.
Before You Begin
Weight-loss strategies tend to work best when you follow them under the guidance of your doctor. According to Mayo Clinic, some people, such as those with eating disorders, should consult with a professional before starting a diet or weight-loss program.
Patience is also key when it comes to long-term success. A slow, controlled pace is the most effective way to keep the weight off.
The U.S. Centers for Disease Control and Prevention (CDC) recommends that most people should aim to lose weight at a steady rate of about one to two pounds a week. That means it would take you about 8 to 16 months to go down 70 pounds.
Setting Targets and Planning
Think about why you want to lose weight. It’s a good idea to write down your reasons. This simple act can help you stay focused and on track while reminding you of why you’re doing it in the first place.
As you plan, ask yourself these sorts of questions:
- Are your goals healthy and realistic?
- Would you like to enlist professional help?
- How many times per week can you exercise?
What You’ll Need
You may need to purchase some items to support your weight-loss goals, depending on your strategy. Here are some to consider:
- Scale
- Calorie counter
- Wearable fitness tracker
- Meal-prep containers
- Workout clothes and shoes
- Journal
Calculating Your Calorie Deficit
To lose weight, you need to be in a caloric deficit, which means you burn more calories than you consume. This forces your body to use stored energy. To reach a caloric deficit, you can eat fewer calories, exercise more, or combine both strategies.
In general, if your goal is to lose one to two pounds a week, Mayo Clinic says you’ll need to burn about 500 to 750 calories more than you take in each day.
The National Institutes of Health (NIH) provides a personalized planning tool that tells you how many daily calories you need to reach your goal weight.
The only way to know for sure if you’re in a deficit is to count your calories daily. You can use a food diary app or a written log to track your intake. Don’t forget to log the calories of drinks and condiments, as they can add up. Overall, you’ll want to consume foods that are rich in fiber, protein, healthy fats, and other nutrients to help you feel full longer.
Diet Planning
There are many types of diet plans out there. You’ll want to choose one that fits your needs and lifestyle — it’s important to pick a plan that you’re able to stick with in the long term.
The most successful plans focus on eating whole, nutrient-dense foods. In addition to counting calories, it may be helpful to track your macronutrient (macro) intake. Macros are the nutrients your body needs in large amounts. These include carbohydrates, fats, and proteins.
Try to stick with these general guidelines as you plan your diet:
- Between 40 percent to 50 percent of your calories should come from carbohydrates.
- Between 20 percent to 30 percent of your calories should come from fats.
- About 30 percent of your calories should come from proteins.
Most healthy eating plans will include the following:
- Lean proteins, like chicken, turkey, fish, eggs, or low-fat dairy products
- Healthy fats, like olive oil, nuts, and avocados
- Fiber-rich vegetables, like broccoli, leafy greens, cucumbers, or asparagus
- Fruits, like berries, apples, oranges, or kiwi
- Whole grains, like brown rice, barley, quinoa, and pasta
Steer clear of foods that are ultra-processed, have added sugars, or contain a lot of sodium. High-calorie drinks and condiments can also add additional calories.
Exercises to Lose Weight
Regular exercise can help burn extra calories, boost your metabolism, and improve your mood. It might be useful to hire a professional trainer to help you devise a plan that’s fun and effective.
Some people prefer to add simple changes to their daily routine, such as taking the stairs at work or parking further away in a parking lot.
The American Heart Association recommends that you get at least 150 minutes of moderate activity per week.
Cardio
Cardio refers to any type of physical activity that raises your heart rate and breathing for an extended period of time.
These exercises can burn calories and strengthen your heart and lungs. When used along with a healthy eating plan, cardio workouts can also aid in weight loss.
Some examples of cardio activities include:
- Walking
- Running or jogging
- Cycling
- Swimming
- Dancing
- Hiking
- Spin class
- Jump rope
Strength Training
Strength training is another component of a healthy fitness program. It can help your body burn calories throughout the whole day, even when you’re at rest.
Some types of strength training include:
- Weight lifting with dumbbells or barbells
- Resistance band work
- Body-weight exercises, like pushups or pull-ups
- Machines at the gym, like leg press or chest press
Staying Motivated
As you continue your weight-loss journey, think about incorporating some of the following strategies to stay positive and keep yourself motivated.
Enlist Your Friends and Family for Support
People in your life, like your friends or family members, can provide support during your weight-loss journey. Working out with a friend might motivate you more than working out alone. Others can also hold you accountable so you’re less likely to give up on your goals.
You may want to join a weight-loss support group where you can talk about different challenges and achievements.
Be Kind to Yourself
Weight loss is a process, and the important thing is not to be hard on yourself if you miss a workout or break with your diet on a particular day. The important thing is that you get back on track — progress isn’t ruined by a single off day.
Your overall nutrition and fitness journey is what matters most. Striving for consistency, not perfection, is the best strategy.
How to Handle Plateaus
Plateaus are when you stop losing weight even though you’re following your usual diet and exercise plan. They can be frustrating, but they’re completely normal and don’t take away from any progress that’s already been made.
To counteract a plateau, you may want to switch up your exercise routine, add more physical activity to your day, or double check your calorie intake.
