How do I reduce my weight from 90 kg to 70 kg, and how long will it take?

Losing weight in a healthy and sustainable way involves a combination of regular exercise, a balanced diet, and lifestyle changes. Here are some steps you can follow to help you reduce your weight from 90 kg to 70 kg:

Set realistic goals: Aim for a gradual and steady weight loss of about 0.5 to 1 kg per week. Rapid weight loss can be unhealthy and difficult to maintain.

Exercise regularly: Incorporate both cardio and strength training exercises into your routine. Cardio exercises like walking, jogging, cycling, swimming, or dancing can help burn calories, while strength training helps build muscle, which can boost your metabolism.

Eat a balanced diet: Focus on a diet that includes a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Reduce your intake of processed foods, sugary snacks, and high-calorie beverages.

Portion control: Be mindful of portion sizes to avoid overeating. Use smaller plates to help control portions and avoid going back for second helpings.

Stay hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger.

Avoid crash diets: Extreme diets can be harmful to your health and lead to muscle loss instead of fat loss. Aim for a balanced and sustainable approach.

Track your progress: Keep a record of your food intake, exercise routine, and weight to monitor your progress and stay motivated.

Get enough sleep: Lack of sleep can disrupt your metabolism and increase cravings for unhealthy foods. Aim for 7-9 hours of quality sleep per night.

Seek support: Consider joining a weight loss group or finding a workout buddy to keep you motivated and accountable.

As for the time it will take to lose the weight, it depends on various factors, including your current metabolism, activity level, and adherence to the plan. On average, aiming for a safe and sustainable weight loss rate of 0.5 to 1 kg per week, it might take you around 20 to 40 weeks (approximately 4.5 to 9 months) to reach your goal weight of 70 kg.

Remember, weight loss is a journey, and individual results may vary. Always consult with a healthcare professional or a registered dietitian before starting any weight loss program to ensure it is safe and appropriate for your specific needs and health condition.