How to Lose Weight from 110 kg to 70 kg – Real Talk, Real Results

Understanding the Journey (It’s Not Just Math)

Let’s get one thing straight first: dropping from 110 kg to 70 kg isn't a quick hack or some magic trick. That’s 40 kg – we’re talking life-changing stuff here. Sure, calorie deficit is the core idea, but if it were that simple, everyone would already be doing it, right?

This kind of transformation messes with your mind, your habits, your social life — even how people treat you (weird, but true). So let’s unpack this whole thing, one chunk at a time.

Setting Realistic (and Slightly Scary) Goals

Short-term vs long-term goals

Trying to lose 40 kg in 3 months? Bad idea. That’s not weight loss, that’s punishment. A healthy, sustainable pace is about 0.5 to 1 kg per week, which means the full journey could take 9 to 12 months, sometimes more. And you know what? That’s perfectly fine.

Why you need non-scale goals too

Don’t just obsess over the number. Aim for things like:

• Fitting into old jeans

• Running 5k without dying

• Sleeping better

• Feeling strong in your own damn skin

I still remember hitting 90 kg and being able to climb stairs without needing a break — honestly, better than any weigh-in.

The Food Part (Yeah, It Sucks Sometimes)

Tracking but not obsessing

Start by figuring out what you’re eating now. Use MyFitnessPal or whatever app you like. The goal isn’t to become a calorie-counting robot. It’s just about getting honest with yourself.

Surprise: my “healthy” granola bowl was almost 700 calories. Yikes.

Building a calorie deficit without being miserable

• Drop sugary drinks. Like seriously, just stop.

• Eat more protein (it keeps you full).

• Bulk up meals with veggies (they're magic).

• Go easy on oil – that stuff adds up fast.

• Meal prep. Even if it’s boring.

You don’t need to eat chicken breast and broccoli every day. Just… don’t eat pizza every day either.

Moving That Body (But Smartly)

Start where you are, not where you wish you were

At 110 kg, high-impact workouts can wreck your knees. Don’t force yourself into HIIT if you’re not there yet.

Good starters:

• Walking (underrated AF)

• Swimming (low impact, high burn)

• Stationary bike (especially while watching Netflix — guilty)

Once you lose some weight and feel stronger, bring in strength training. Building muscle = more calories burned even when chilling on the couch.

Make movement part of daily life

Take stairs. Walk after meals. Stretch while watching TV. Sounds silly, but those little bits add up. I started pacing around during phone calls — burned an extra 150-200 calories a day without even noticing.

The Mental Game (Maybe the Hardest Part)

You’ll mess up. That’s part of the plan.

You’ll binge. You’ll skip workouts. You’ll plateau. It’s fine. The key is to not quit completely. The all-or-nothing mindset? Trash it.

There were weeks I gained weight back — not from being “bad,” but from stress, sleep loss, hormones… life. I just kept going. That’s it.

Surround yourself with support (or cut the noise)

Friends who mock your new lifestyle? Bye. Follow people who inspire, not shame. Share your journey if that motivates you — or keep it quiet if that’s more your style.

Therapy, journaling, joining a weight loss community… do whatever keeps your brain in the game. This isn’t just about food — it’s mental reprogramming.

Final Thoughts (Spoiler: It’s Not About the 70 kg)

Here’s the twist — when you hit 70 kg, you’ll probably feel proud, yeah, but also kinda surprised. The real win isn’t the number. It’s who you become along the way.

Stronger, more disciplined, more in control. You’ll have bad days. You’ll still crave fries. But now you’ll choose what’s worth it. That’s real power.

And hey — if you’ve read this far, you’ve already started.

Is 165 cm normal for a 15 year old?

The predicted height for a female, based on your parents heights, is 155 to 165cm. Most 15 year old girls are nearly done growing. I was too. It's a very normal height for a girl.

Is 160 cm too tall for a 12 year old?

How Tall Should a 12 Year Old Be? We can only speak to national average heights here in North America, whereby, a 12 year old girl would be between 137 cm to 162 cm tall (4-1/2 to 5-1/3 feet). A 12 year old boy should be between 137 cm to 160 cm tall (4-1/2 to 5-1/4 feet).

How tall is a average 15 year old?

Average Height to Weight for Teenage Boys - 13 to 20 Years

How to get taller at 18?

Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Is 5.7 a good height for a 15 year old boy?

Generally speaking, the average height for 15 year olds girls is 62.9 inches (or 159.7 cm). On the other hand, teen boys at the age of 15 have a much higher average height, which is 67.0 inches (or 170.1 cm).

Can you grow between 16 and 18?

Most girls stop growing taller by age 14 or 15. However, after their early teenage growth spurt, boys continue gaining height at a gradual pace until around 18. Note that some kids will stop growing earlier and others may keep growing a year or two more.

Can you grow 1 cm after 17?

Even with a healthy diet, most people's height won't increase after age 18 to 20. The graph below shows the rate of growth from birth to age 20. As you can see, the growth lines fall to zero between ages 18 and 20 ( 7 , 8 ). The reason why your height stops increasing is your bones, specifically your growth plates.