Losing weight from 90 kg to 70 kg is a significant goal, and the time it takes to achieve this will depend on several factors, including your current body composition, metabolism, adherence to a healthy lifestyle, and individual circumstances. It’s important to approach weight loss in a safe and sustainable manner. Here are some general guidelines to help you:

1. Create a Calorie Deficit: To lose weight, create a calorie deficit by consuming fewer calories than your body needs. Calculate your daily calorie needs and aim for a moderate deficit of around 500-700 calories per day. This can result in a steady weight loss of approximately 0.5-1 kilogram (1-2 pounds) per week.

1. Balanced Diet: Focus on a balanced and nutritious diet. Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Prioritize whole, unprocessed foods and limit your intake of sugary and high-calorie foods.

1. Portion Control: Be mindful of your portion sizes to avoid overeating. Practice portion control by using smaller plates and listening to your body’s hunger and fullness cues.

1. Regular Physical Activity: Engage in regular physical activity to burn calories and support weight loss. Aim for a combination of cardiovascular exercises (e.g., brisk walking, jogging, cycling) and strength training exercises (e.g., weightlifting, bodyweight exercises) to promote calorie burning and muscle maintenance.

1. Monitor Progress: Keep track of your food intake, exercise, and weight loss progress. This can help you stay motivated and make adjustments as needed. Remember that weight loss is not always linear, and there may be plateaus or fluctuations along the way.

1. Seek Support: Consider involving a healthcare professional or a registered dietitian for personalized guidance and support throughout your weight loss journey. They can provide tailored advice based on your specific needs and circumstances.

The time it takes to lose weight from 90 kg to 70 kg can vary for each individual. A safe and sustainable rate of weight loss is generally considered to be around 0.5-1 kilogram (1-2 pounds) per week. Therefore, you might expect to achieve your goal in approximately 20-40 weeks (5-10 months) if you consistently maintain a calorie deficit and follow a healthy lifestyle.

Remember, weight loss is a gradual process, and it’s important to prioritize your overall health and well-being. Focus on sustainable changes, develop healthy habits, and be patient with your progress.