How to Lose 70 Pounds: What You Need to Know

When considering how to lose 70 pounds, it’s important to remember that you need to stay healthy by developing a solid plan that’s focused on nutrition, exercise, and overcoming potential plateaus. Although 70 pounds is a significant amount of weight to lose, the right strategy, paired with patience and consistency, will help you reach your goal in only a few months. 

What Is a Way to Lose 70 Pounds? 

If you’re overweight and looking to develop a plan to lose 70 pounds, it’s important to start by contacting your physician and scheduling a checkup to ensure there are no underlying health issues that could make losing weight dangerous. Next, you should set realistic goals, with most experts recommending you to aim to lose 1-2 pounds per week. 

To safely tackle a 70 lb weight loss, you’ll need to focus on a balanced diet that’s rich in fruits, vegetables, lean proteins, whole grains, and healthy fats to ensure you get all the nutrients you need while being mindful of portion sizes and overeating. Adding exercise will help you create a calorie deficit, which means you’re burning more calories than you take in and this leads to weight loss. You’ll also need to stay hydrated, manage your stress, and get enough sleep (1). 

How Long Does it Take to Lose Weight?  

At the doctor-recommended rate of losing 1-2 pounds per week, it can take up to a year and a half to reach your goal, so it’s important not to get discouraged if things don’t seem to be moving along as quickly as you’d hoped. However, many people are able to reach this goal in as little as 6-9 months, and you can do so too with proper diet and exercise (2). 

Is it Safe to Lose 70 Pounds in 6 Months? 

Unfortunately, for most people, losing more than about 8 pounds per month isn’t considered safe and can result in muscle loss, leaving you weaker than when you started. Many people also have a hard time sticking to a plan aggressive enough for them to lose 70 pounds in 6 months. They lose 10 pounds and then gain it back, starting a dieting cycle that often leaves them heavier in the end. That being said, 70 pounds in six months works out at approximately 2.7 pounds per week, which is achievable under the right circumstances and with medical supervision (3). 

How to lose 70 Pounds in 4 Months 

Losing 70 pounds in 4 months is an incredibly aggressive goal that can potentially put your health at risk, so it’s important to consult your physician before you start any plan that results in so much weight loss that quickly. It requires you to burn approximately 2,000 calories per day more than you take in, which can be quite challenging. Adding plenty of lean protein can help prevent muscle loss, and you’ll also need to do a significant amount of physical activity. Staying hydrated with plain water and getting plenty of sleep are also essential for success (4). 

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Can I Lose 70 Pounds in 3 Months? 

Unfortunately, losing 70 pounds in 3 months is far too aggressive for most people and you should only attempt such a goal if advised to do so by your doctor. You would then follow the specific plan they set out for you, which would likely severely restrict caloric intake while maximizing physical activity and intensity (3). 

How Much Do I Need to Walk to Lose 70 Pounds?  

The distance you need to walk in order to lose 70 pounds can vary considerably from person to person, as your age, sex, and weight all play a big part in how many calories you burn. The climate, terrain, and how fast you walk will also make a big difference. However, most people burn approximately 100 calories per mile. There are 3,500 calories in one pound, so if you were to rely solely on walking to create your daily caloric deficit, you would need to walk 35 miles for each pound you want to lose, or 2,450 miles in total (5). Luckily you burn calories throughout the day and from all kinds of movement, so walking can be an integral part of your weight loss process, but it’s not the only way to achieve your goal of losing 70 pounds.

Read more: Beginner Power Yoga Sequence for Weight Loss: 9 Poses to Try

Will Losing 70 Pounds Leave Loose Skin?  

Losing a significant amount of weight, such as 70 pounds in 6 months, can potentially result in loose skin depending on several factors. Younger skin tends to have more elasticity and is more likely to bounce back after weight loss. However, the longer you’ve been overweight, the more stretched your skin will become, and this can limit elasticity. Remember that proper hydration and weight loss at a slow and even pace can help minimize the impact of loose skin (6). 

How to Lose Weight Without Exercise  

It is possible to lose 70 pounds without exercise, but it requires a strong focus on diet and lifestyle changes. The primary way to lose weight is to consume fewer calories than you eat each day. For most people, reducing their intake by 500-1000 calories per day will help them lose approximately 1-2 pounds per week. Try to focus on a balanced diet that contains foods from each of the food groups with an emphasis on whole foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. In addition, you must watch your portion sizes and reduce your intake of processed foods and sugary snacks (7). 

What Should I Eat to Lose Weight at 70?  

Losing weight at 70 requires the balanced approach of a good diet and plenty of exercise. At this age, it’s particularly important to consult your physician before you make any drastic changes. Still, many people have been successful at losing weight, and it can help improve your mobility and independence. You should aim for a variety of colorful fruits and vegetables, whole grains such as brown rice, quinoa, oats, and whole-wheat bread, and healthy fats from sources such as avocados, nuts, seeds, and olive oil. Finally, you’ll want to include sources of lean protein, such as chicken, turkey, fish, tofu, beans, and legumes (8). 

Read more: The Truth About Somatic Weight Loss

Beginner 7-Day Workout Plan for Weight Loss 

The best workout plan for you to lose 70 pounds will depend on your fitness level and the amount of time you have each day to devote to the process. However, this 7-day workout plan for weight loss is a good place to start. 

Day 1: Focus on cardio activities, such as going for a 30-minute walk. 

Day 2: On the second day, push your body a little harder with squats, push-ups, and lunges, adjusting the number of reps and sets to suit your fitness level. 

Day 3: It’s a good idea to rest on the third day, particularly if you’re feeling sore. You can also do some light yoga or Pilates if you’re up to it or go for a short walk. 

Day 4: The fourth day is a good time to return to cardio with some brisk walking, swimming, or bike riding. 

Day 5: On day five, it’s time to head to the gym for some weight training. Try to get in some bench presses, shoulder presses, bicep curls, and leg presses. 

Day 6: Day six is another great day for rest or some gentle yoga or Pilates. 

Day 7: On the seventh day, aim for a full-body workout. Include squats, push-ups, lunges, and weight training if you’re up to it. Use lighter weights so you can do more repetitions and spend less time resting, which will give you a better cardio workout (9).

FAQs

• Is it unhealthy to lose 30 pounds in 3 months?

Losing 30 pounds in 3 months is more aggressive than most experts recommend, which is no more than 8 pounds per month. Losing weight this quickly can put you at risk of muscle loss and a nutritional deficiency, which can affect your energy level and your health. Losing 30 pounds in 3 months may also slow down your metabolism, making it easier to put weight on and harder to lose it (10). 

• How can I avoid loose skin when losing weight?

1. Increase muscle mass to help tighten the skin 
2. Take collagen to increase skin elasticity 
3. Stay hydrated 
4. Eat plenty of protein, vitamin C, and omega-3 fatty acids 
5. Use a firming cream 
6. Consider body contouring surgery

• What is the maximum weight loss that can be achieved in 3 months?

Most experts recommend limiting your weight loss goals to 1-2 pounds per week to ensure you can stick to it and are getting the right amount of nutrients by cutting only 500 to 1,000 calories per day from your diet. According to their recommendation, the maximum amount you can safely lose is 24-26 pounds in a 3-month period (10).

• Why am I losing weight but my stomach is still big?

Unfortunately, you can’t target fat loss in one area of the body, and it can seem as if it’s taking a long time before you see any change in the belly area, as it’s one of the last places you’ll still see fat as you get thinner. As the body doesn’t store fat in equal amounts throughout the body, the stomach area often holds more body fat than other parts of the body. And while the fat-burning process removes fat more evenly than it is stored, and even though fat around the stomach is also being burned, it often takes longer to see results in the midsection. Therefore, it will often take longer to lose all of the fat around the stomach, even while you’re seeing results in other areas of the body. Luckily, visceral fat – the kind of fat that accumulates under your muscles and around your organs and is associated with all kinds of metabolic diseases – can be easier to eliminate than the fat that is found in other parts of the body (10).

• Is there a female weight loss plateau?

A weight loss plateau can occur for anyone, including females. This happens when your body adapts to your diet and exercise routine, which results in diminished gains in strength and muscle size and a slowed rate of weight loss. Contributing factors include muscle loss, slowed metabolism, and hormonal changes. Improper eating and sleeping may also cause you to plateau (11). 

You can overcome a plateau by reassessing your diet, changing your exercise routine, eating healthier, and getting better sleep.

Summary:

Losing 70 pounds is an ambitious goal that requires a serious commitment to eating right and staying as active as possible for several months. While it’s natural to try to rush the process and lose the weight in 3-4 months, doing so can set you up for failure and potential health problems. It’s best to stick to the recommended guidelines of losing 1-2 pounds per week and spend 9 months losing it the right way.