Diet to lose weight from 80 kg to 60 kg: A fat trip - Fitelo (2023)

Are you one of those who is tired of trying different things to lose weight? Does your weight make you feel less confident? The first thing everyone should do is stop being nervous about it. Today we will share with you a diet plan to lose weight from 80 kg to 60 kg.

We know that everyone from a 5-year-old to a teenager, our parents or grandparents worry about their weight.

Choosing the right weight loss diet plan is good for keeping track of your health and also helps you control your weight. Undoubtedly, weight has a direct relationship with health. Therefore, being underweight, overweight or obese can lead to various health conditions.

First of all, everyone wants to look perfectly slim and well-groomed and look gorgeous.

So, if you want to shed all those extra inches and lose those pounds, let us introduce you to some key points to keep in mind when choosing the perfect weight loss diet.

Points to consider in a diet plan to lose weight from 80 kg to 60 kg

So from 80kg to 60kgweight loss menu, there are some basic points that you should always keep in mind:

  • Consider 5-6 meals a day
  • Meals should consist of carbohydrates, proteins, and fats.
  • Always include fiber-rich foods in your meal
  • Your meals should be low in fat.
  • It must be rich in protein.
  • stop starving yourself

It is very important that each diet chart is easy and practical to follow. In the current scenario, people have little free time, so measures are needed to ensure rapid weight loss. Many people use the meal plan to lose weight from 80 to 60 kg.

Diet plan for slimming plan from 80 kg to 60 kg

So we are going to share with you a weight loss plan from 80 to 60 kg.

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Breakfast1 Med. Katori Poha/ Wheat Upma with Vegetables / 2 Veggies Idly with Tomato Chutney / 1 Small Vegetable Dosa / Wheat Dahlia with Milk or Vegetables / 1 Toast (Wholegrain Bread / Multigrain Bread) with Cottage Paneer / 1 Stuffed Chapatti (seasonal filling) / 1 Bowl of Oats/wheat flakes with milk (60ml)
TomorrowFruit [apple (1) / papaya (100 g) / apricots (2-3) / peaches (2-3) / cherries (8-10) / pear (1) / watermelon (150 g) / guava (1) / orange (1)] or Green Tea + 5-7 almonds or 1 walnut* or coconut water (1 small glass) or 1 cup buttermilk Lunch – 2 Multigrain Chapattis / 1 Multigrain Bhakri / 1 Bajra Roti / 1 Jowar Roti / 1 Katori Rice + 1 Katori Vegetables + 1 Katori Sambhar / Dal / Curd / Raita / Chicken (2 small pieces) / 1 piece Fish
evening snacksTea / Coffee / Milk (1 Cup without Sugar) + Baked Snacks / Chana or 1 Cup Buttermilk / 1 Fruit / 1 Qtr. Salad Plate / 1 Vegetarian Bowl / Clear Soup Without Vegetables / 1 Katori Sprouts
Cena1 Multigrain Chapatti / ½ Multigrain Bhakri / 1 Small Bajra Roti / 1 Small Jowar Roti / 1 Multigrain / Oat Dosa + 1 Vegetable Katori + 1 Katori Sambhar / Dal / Curd / Raita / Chicken (2 small pieces) / 1 Piece Fish + 1 salad bowl Bedtime - 1 cup of milk.

Important instructions on how to reduce weight loss from 80 to 60 kg

If you want to lose weight quickly, there are some key guidelines to follow when planning a diet to lose weight from 80kg to 60kg:

  • First of all, avoid eating any type of fried food.
  • Second, stop the frequent consumption of bakery products.
  • Third, limit or give up carbonated and sugary drinks.
  • Avoid all kinds of fast food such as pizza, pasta, hamburgers, etc.
  • Avoid eating sweets and chocolates.
  • He also drinks a lot of water. The calculation should be 33 ml/kg of ideal body weight per day.

Keep in mind: Always remember that whenever you are on a weight loss diet, you will notice various changes in your body.

Tips to lose weight from 80 to 60 kg

So, after getting acquainted with the menu for a day from 80 kg to 60 kg. The slimming diet will let us know some more important tips that will help you lose 5-10 kg easily.

1. Balance diet

Always remember that each of your meals should contain all food groups in balanced amounts. However, avoid eating only a protein or carbohydrate based menu at one meal. Always include plenty of colorful vegetables, protein sources like legumes and dairy, complex grains, and the right amount of fat.

2. don't skip meals

If you also think that fasting will help you lose weight, you are wrong. Therefore, skipping meals and starving your body will cause you to eat more food at your next meal. This will cause you to gain weight instead of losing weight.

3. eat less but often

At this point it is necessary to learn to share meals. Try to divide your meals into 5-6 small meals. Don't eat just three main meals. Therefore, eat a small snack between the three main meals, namely breakfast, lunch and dinner. Therefore, sharing meals will balance the regular supply of nutrients in the human body.

4. chew slowly

Always chew your food well. This will send a signal to your brain to satisfy your hunger. This will allow the person to say that they are no longer hungry and stop eating. But chewing quickly sends a signal to the brain that is distorted or delayed, causing a person to consume more than necessary.

5. Opt only for homemade food

Fast food or food cooked outside of our home kitchen contains various ingredients that may not be healthy. Therefore, you can always convert high calorie recipes to low calorie recipes with simple techniques. So here in Fitelo we have ourshome made recepiesto help you learn about healthy foods in your weight loss journey.

6. Exclude refined foods

Did you know that simply reducing sugar in your regular diet can make a world of difference? Yes, excess sugar causes food to be stored in the body as fat. Along with sugar, you will get refined flour like housemaid, which is also one of the main causes of weight gain.

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7. rich in fiber

Always choose whole grains, fruits and vegetables. ANDhigh fiber diethelps the body absorb extra and unwanted calories. In addition, including fiber in your diet will help you maintain a high level of satiety. Thus, it encourages the brain to eat less.

8. Water rich in antioxidants

Always consume antioxidant-rich lemon water, cinnamon water or jeera water in the morning. This will help you increase your water intake while balancing your vitamin and mineral needs throughout the day. In this way, the vitamins and antioxidants contained in the supplied water detoxify the body and ensure freshness throughout the day.

A word from Fitelo about the "Diet Plan to lose weight from 80 kg to 60 kg".

Always remember that there is no magic formula to lose weight quickly. The main key to losing weight is to burn more calories than you consume. So choose a variety of healthy foods, such as fruits, vegetables, whole grains, and lean sources of protein. Also, incorporate physical activity into your daily routine.

Making a few changes to your diet and lifestyle with the right exercise regimen will introduce you to a new, healthier you. So this weight loss diet plan helps you achieve your health goals. So if you have questions about diet plans, contact our expert. dietitians for advice.

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A young couple contacted us to lose weight and maintain a healthy lifestyle. At Fitelo we understand the needs of our clients and we propose a personalized eating plan that even includescheat on meals. So, let's read the story of this young couple and find out more about their experience with us.

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Why Daal is not a good source of dietary protein

We have always considered dal as the number 1 and best source of protein. So let's let your bubble burst! Dt Mac Singh is here busting every little DAAL myth.

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Frequent questions

How can I lose weight from 80 to 60 kg?

To lose 180 to 130 pounds, you must create a calorie deficit by consuming fewer calories than your body burns. You can achieve this by eating a healthy, balanced diet and exercising regularly.

How to lose weight from 80 kg to 60 kg Slimming diet plan?

7 tips to understand the diet plan to lose weight from 85 kg to 60 kg

  1. Determine your caloric needs.
  2. Focus on whole foods.
  3. Limit sugar and processed foods.
  4. Includes cardiovascular exercise.
  5. Power train.
  6. Keep hydrated.
  7. Sleep well.

How many calories does an 80 kg person need to lose weight?

Multiply 80 kg by 15 = 1200 calories.

How much protein should a diet plan to lose weight from 80 kg to 60 kg contain?

An 80 kg person will need 160 protein waffles in their diet.

How much protein is in Chapati if you are on a diet to lose weight from 80kg to 60kg?

A 6-inch chapati contains about 15 grams of carbohydrates, 3 grams of protein, 0.4 grams of fat, and 71 calories.

What foods are the richest in protein when following a weight loss diet of 80 to 60 kg?

Top 10 Protein Products

  • Pez.
  • Seafood.
  • Birds without skin, white meat.
  • Lean beef (including tenderloin, sirloin, buttonhole)
  • Skimmed or low-fat milk.
  • Skimmed or low-fat yogurt.
  • Fat-free or low-fat cheese.
  • Eggs.

How to lose weight from 75 kg to 60 kg?

Here are some simple tips on how to reduce weight from 75kg to 60kg.

  • First, eat a balanced diet with fewer calories.
  • Focus on consuming fewer calories than your body burns throughout the day.
  • Finally, eat a healthy and balanced diet consisting oflean protein, fruits, vegetables, whole grains and healthy fats.

(Video) Lose upto 5 kg in 1 month- My full day Diet Plan | By GunjanShouts

Contact us today

Your quest to find the right tips to become a part of all those fat body stories ends here. So,Contact us todayif you are looking for a diet plan with cheat meals. We will also discuss how we can help you achieve your weight loss goals.


This blog post was written to help you make better, healthier food choices. So be aware and be careful. The important thing to consider is your own health before starting a restrictive diet. Therefore, always consult your doctor/nutritionist before starting if you have any questions.
Eat Healthy, Live Healthy. Enjoy a long and happy life.

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How to lose weight from 80 kg to 60kg? ›

7 Tips For Understanding The 85 Kg To 60kg Weight Loss Diet Plan
  1. Determine Your Caloric Needs. Consuming fewer calories than you expend is necessary to lose weight. ...
  2. Focus on Whole Foods. ...
  3. Cut Back on Sugar and Processed Foods. ...
  4. Incorporate Cardiovascular Exercise. ...
  5. Strength Train. ...
  6. Stay Hydrated. ...
  7. Get Enough Sleep.

Is Fitelo good for weight loss? ›

Ans. Fitelo diet plan for PCOS is one of the best for weight loss and overcoming PCOS.

How to reduce weight from 80 kg to 70kg? ›

Remember, there's no magic bullet for weight loss. The key to losing weight is burning more calories than you consume. Choose a variety of healthy foods ? such as fruits, vegetables, whole grains and lean sources of protein ? and include physical activity in your daily routine.

How to go from 80kg to 50kg? ›

Incorporate food items into your breakfast which are rich in fiber and proteins. Fiber will help with digestion and protein will keep you filled for a longer duration to avoid munching on unhealthy food in between your meal-times. This way you can avoid untimely snacking, thus contributing to weight loss.

How to lose weight 1 kg per day? ›

*Consume enough protein like egg whites, meat, and pulses which are low in carbs, etc. *Exercise for at least 40 minutes a day, because just the diet is not going to help you achieve your goal. Your exercises could be interspersed with your daily activities, such as walking or jogging.

How to reduce belly fat? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

Can you get Mounjaro just for weight loss? ›

Mounjaro (tirzepatide) is a brand-name subcutaneous injection pen that your doctor may prescribe off-label for weight loss. The drug isn't approved for this use.

Can you take Mounjaro just for weight loss? ›

Mounjaro is approved to treat type 2 diabetes. The drug can also be used off-label for weight loss.

Does everyone lose weight on Mounjaro? ›

Lilly said over 86% of people taking the 15 mg dose of the injected drug achieved at least 5% weight loss, compared with 30.5% of placebo patients.

Is 80kg heavy for a woman? ›

At your age and height you are weighing 176 lbs ( 80kg) which puts you under Obese category according to ideal body weight.

How to lose 80 kg fast? ›

Always remember, there's no magic bullet for fast weight loss. The major key to losing weight is burning more calories than you consume. So, choose a variety of healthy foods, for example, fruits, vegetables, whole grains, and lean sources of protein. Also, include physical activity in your daily routine.

How many calories should a 80kg woman eat? ›

BMR = 80 kg x 20 = 1600.

(So we can see that 1600 BMR + 216 EEE = 1816 calories so far.)

Is it possible to Lose 10 kg in a month? ›

While it's not a feasible goal for everyone, some individuals with a good metabolism may achieve a 10kg weight loss in a month through healthy lifestyle changes. However, it's crucial to note that quick fixes or extreme diets may not be sustainable or safe for long-term weight loss.

How long does it take to lose 1 kg of body weight? ›

But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds (0.5 to 1 kilogram) a week. Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity.

How long does it take to lose 30 kg body weight? ›

Weight loss should be about 500 grams to one kilo per week for a period of six months. How long does it take to lose 30kg? Six months, if you are on a 1200–1300 calorie-per-day diet.

Will I lose weight eating 1200 calories a day without exercise? ›

Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight.

Is it possible to Lose 5 kg in a week? ›

In order to lose 5kg in a week, you would need to create a calorie deficit of approximately 35,000 calories. This would require burning an additional 5,000 calories per day or cutting 5,000 calories from your diet each day.

How much exercise to lose 1kg a week? ›

That's why it has to be a combination of both diet adjustement and increased activity. If you wanted to create the deficit through exercise alone you'd need to burn an extra 1,000 calories a day. That's about 90 minutes of intense exercise a day.

What burns the most stomach fat? ›

1. Exercise: Vigorous exercise trims all your fat, including visceral fat. Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

How do you keep skin tight while losing weight? ›

How can you avoid loose skin while losing weight?
  1. Lose weight gradually. Although it may not always be an option, losing weight slowly is the best way to prevent loose skin. ...
  2. Lose weight by building muscle. ...
  3. Eat a balanced diet. ...
  4. Quit smoking. ...
  5. Stay hydrated. ...
  6. Protect your skin.

Who qualifies for Mounjaro for weight loss? ›

Mounjaro® (tirzepatide) may be prescribed if you have type 2 diabetes. FORM physicians may also choose to prescribe Mounjaro if you have a BMI of 30 or higher or 27 or higher with weight-related conditions, and you have not been successful in losing weight or maintaining weight loss with lifestyle changes alone.

How quickly does Mounjaro work for weight loss? ›

The median time to reach at least a 5% weight loss was 16 weeks with Mounjaro 5 mg, 12 weeks with Mounjaro 10 and 15 mg, and 24 weeks with injectable semaglutide 1 mg.

What not to eat on Mounjaro? ›

Foods to avoid while taking Mounjaro
  • Fried and greasy foods. Regular consumption of fried foods, whether eaten at home or at a restaurant, increases the risk of weight gain and type 2 diabetes. ...
  • Sugary foods. ...
  • Sodas and carbonated beverages. ...
  • Refined grains and carbohydrates. ...
  • High-glycemic fruits and vegetables. ...
  • Alcohol.
Mar 31, 2023

Do the side effects of Mounjaro go away? ›

Most of these side effects may go away within a few days to a couple of weeks. However, if they become more severe or do not go away, talk with your doctor or pharmacist.

How much does a Mounjaro injection cost? ›

The cost for Mounjaro subcutaneous solution (2.5 mg/0.5 mL) is around $1,087 for a supply of 2 milliliters, depending on the pharmacy you visit. Quoted prices are for cash-paying customers and are not valid with insurance plans.

How often do you inject Mounjaro for weight loss? ›

Mounjaro is injected under the skin (subcutaneously) of your stomach (abdomen), thigh, or upper arm. Use Mounjaro 1 time each week, at any time of the day.

How long does it take Mounjaro to start working? ›

Mounjaro begins working right after you take your first dose, but it may take some time before you see a change in your blood sugar. Some people start seeing an effect within a few weeks of starting treatment. If you have questions about when you can expect to see results with Mounjaro, talk with your doctor.

What is the most weight lost on Mounjaro? ›

drug approved to treat type 2 diabetes under the brand name Mounjaro, helped people with the disease who were overweight or had obesity lose up to 16% of their body weight, or more than 34 pounds, over nearly 17 months, the company said on Thursday.

Which is better Ozempic or Mounjaro? ›

Mounjaro is a more effective drug than Ozempic. As demonstrated above, tirzepatide (the active ingredient in Mounjaro) leads to more clinically significant weight loss and blood sugar reductions than semaglutide (the active ingredient in Ozempic).

What size are you if you weigh 80kg? ›

Clima Balance women
Body weight (kg)Body lengthSIZE
75 – 80 kg1.70 – 1.80 mM
80 – 85 kg1.70 – 1.80 mL
85 – 90 kg1.80 – 1.90 mL
90 kg +1.90 m +XL
6 more rows

How much should a 5 5 female weigh? ›

Ideal Weight Chart
5' 2"106 - 130 lbs.99 - 121 lbs.
5' 3"112 - 136 lbs.104 - 127 lbs.
5' 4"117 - 143 lbs.108 - 132 lbs.
5' 5"122 - 150 lbs.113 - 138 lbs.
28 more rows

At what weight are you considered big? ›

If your BMI is 18.5 to <25, it falls within the healthy weight range. If your BMI is 25.0 to <30, it falls within the overweight range. If your BMI is 30.0 or higher, it falls within the obesity range.

How many kilos to lose belly fat? ›

How quickly will you lose weight? The volunteers reduced their waist sizes by an average of 1 inch for every 4lb (1.81kg) they lost. So if you lose 1lb (0.45kg) a week you could hope to reduce your waistline by an inch after four weeks.

How to lose 5 kg of belly fat in 2 weeks? ›

Engage in physical activities like walking, jogging, sprinting or swimming for 150-250 minutes per week to prevent weight gain. Try high-intensity interval training (HIIT) to maximise burning calories and harmful fat. Eat more soluble fibre and less refined or processed foods. Limit daily snacking.

How can I lose 5 kg ASAP? ›

Conclusion on how to lose the last 5 kilos of fat
  1. Exercise. 5 times per week and 30mins per day minimum.
  2. Sleep and recovery. 8 hours sleep and get away from those devices 1 hour before bed.
  3. Alcohol. Put the wine and beer down until you reach your goal.
  4. Cut out processed foods. ...
  5. Intensity. ...
  6. The 3 Body Types.

How much weight will I lose if eat 1200 calories a day? ›

If 1,200 calories a day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week. If it's less, then you might lose fewer pounds a week.

How much protein should I eat if I weigh 80kg? ›

As simply as possible, the general recommendation for protein intake for healthy adults is '0.8 grams per kilogram of bodyweight'. For example, if you are an 80kg male, you would need around 64g of protein a day, and a 60kg female would need to consume around 48g of protein.

How many calories should I eat to lose 2 kg a week? ›

To lose 1 kilogram of weight in a week, you will need to create a calorie deficit of 1000 calories per day. This means that you will need to go on a low-calorie diet and work out to lose weight.

What happens if you eat 1,000 calories a day? ›

However, other studies show that while consuming 1,000 calories a day may result in significant weight loss, most people cannot sustain it and often experience significant weight regain . The reasons include regaining lost muscle mass and increased appetite. Also worth noting is that the human body can adapt.

How many kg can you realistically lose in a month? ›

Losing around 1.5 to 2.5 kilos of body weight in a month is considered healthy. Losing more than this means you are putting pressure on your bodily functions and internal organs, kidneys especially.

How much should I walk to lose 10 kg? ›

How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.

Is there a drug for weight loss? ›

Phentermine is one of the most effective weight loss medications. However, it is only indicated for short-term use. The GLP-1 agonists liraglutide (Saxenda) and semaglutide (Wegovy) are also approved for weight loss and have been shown to be particularly effective.

What is the best diet to lose weight fast? ›

Scientific evidence suggests that intermittent fasting is one of the best diets for fast weight loss. A recent study found that intermittent fasting may also be helpful for the prevention and management of chronic diseases, such as Type 2 diabetes and heart disease.

What are the stages of fat loss? ›

Fat loss or body mass loss in general is a 4 phase process:
  • Phase -1 – GLYCOGEN DEPLETION. Glycogen Depletion: ...
  • Phase -2 – FAT LOSS. This is the sweet spot for healthy weight loss. ...
  • Phase -3 – PLATEAU. ...
  • Phase -4 – METABOLIC RECOVERY. ...
  • All the Phases of Weight Management:
Apr 12, 2018

Will I have loose skin if I lose 30kg? ›

However, in most cases, small amounts of weight loss, such as 20 or fewer pounds, typically don't lead to the development of loose skin. However, larger amounts of weight loss, such as 50 pounds and over, especially over a short period, can considerably increase your risk of loose skin.

Can I lose 25 kg in 2 months? ›

It's very easy to lose 25 kg in 2 months you need to be disciplined and motivated: EXERCISE = you have to sweat out in the morning and try to burn more calories. Try to do exercise in the morning than evening. Don't try to eat less as it affects your goal.

Is it possible to lose 30kg in 1 year? ›

Anyone who has tried to lose weight knows that it is no easy task, but does it have to be so complicated? “Absolutely not,” says Sudipa Sen, who lost 30kg (66 pounds) in 12 months. “All you need to lose weight is a strong 'why' coupled with the determination to succeed. The 'how' isn't really that complicated.”

How to lose weight from 90 kg to 60 kg? ›

Increase time of exercise to 30 minutes. * do not do fasting or skip food because this will disturb your metabolism and result in your weight increase. So eat healthy food such as a bowl of vegetables. * avoid fast food items such as burger, pizza, cold drinks these have high calories.

How many calories should a 80 kg man eat to lose weight? ›

Ideally, because he weighs 80 kg, “Andrew” should enter a moderate deficit of 20% below maintenance. 20% of 2476 is 495.2 = 500 calories. We can see that the recommended deficit of 500 calories a day more or less works out to be correct! A 20% deficit of calories daily is ideal for slow and steady fat loss.

How many calories should I eat if I weigh 80 kg? ›

80kg x 1.7= 136 grams of protein required per day. Calories for protein 136 x (4 calories) = 544 calories per day required.

How much should a 5 3 female weigh? ›

Height and Weight Chart
5' 2"104 to 135 lbs.136 to 163 lbs.
5' 3"107 to 140 lbs.141 to 168 lbs.
5' 4"110 to 144 lbs.145 to 173 lbs.
5' 5"114 to 149 lbs.150 to 179 lbs.
17 more rows

Is 60 kg too heavy for a woman? ›

Depends on the age of the girl. A 60kg 4 year old is considered extremely big for her age and definitely in the top 1% for weight for her age. A 60kg 17 year old may well be considered average especially if her height to weight ratio (measured with BMI) is at an appropriate level. How heavy is 51 kg?

How much protein does a 80 kg person need? ›

So, a person weighing 80 kg will need 160 g protein in their diet.

How many calories should a woman eat to lose weight? ›

To lose one pound of weight per week, you should consume approximately 1,500 calories per day. Active women who walk for over 3 miles per day need to consume at least 2,200 calories to maintain their weight. To lose one pound of weight per week, you should consume approximately 1,700 calories per day.

How many calories should I eat a day to lose 1 kg a day? ›

According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.

What is a 500 calorie deficit per day? ›

In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week. But this can vary depending on your body, how much weight you want to lose, your gender and activity level. It sounds simple.

How much weight is generated by an 80kg person? ›

Weight is the force of gravity, F = ma, where a = 9.8 m/s2 on the Earth. Thus, 80 kg weighs 80 kg x 9.8 m/s2 = 784 kg m/s2, or 784 Newtons.

How can I reduce weight from 85 to 65 kg? ›

For a healthy and effective weight loss, -Cut back on all junk and processed food -Plan your meals: Plan meals ahead of time and make sure they are calorie controlled. Include lots of healthy food such as fruits and vegetables in your diet. Prefer only home cooked meals. -Have your dinner early and keep it light.


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