Ready to lose weight and feel your best? Losing 35 pounds requires making sustainable lifestyle changes. It’s more important to choose a healthy approach that supports your body, fits your life, and helps you feel stronger and more energized.
How to Safely Lose 35 lbs
To safely lose 35 lbs, make changes that require a bit more attention, such as:
- Prepping 2-3 homemade meals per week.
- Reducing added sugars.
- Increasing daily movement to 30 minutes of light activity most days of the week.
Timeline for Losing 35 lbs
A safe rate of weight loss is generally 1-2 lbs per week. While the timeline can vary, you can expect to lose 35 lbs in approximately 17-35 weeks or about 4-9 months.
Key Factors Affecting Weight Loss
Several factors can influence the rate at which a person loses weight:
- Starting weight: People with a higher starting weight tend to lose weight more easily.
- Caloric deficit: The greater the caloric deficit, the faster the weight loss.
- Physical activity: Regular physical activity may not directly cause weight loss, but it can encourage other healthy habits that impact weight loss.
- Metabolism: If you have a history of insulin resistance, prediabetes, or type 2 diabetes, you may have a more difficult time losing weight.
Redirect Your Focus
A 2019 review of studies on body image and physical activity found that people with positive body images were more likely to engage in physical activity and sports than those with negative body images.
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Other factors may improve long-term success on your weight loss journey, such as:
- Improving your diet quality.
- Improving endurance and energy levels.
- Reducing your disease risk.
Prioritize Health and Happiness
Never compromise your health or happiness by following a diet or exercise program that makes you feel bad about yourself. An extremely restrictive diet that causes you to become overly preoccupied with food is a sign that the plan is not right for you and your needs. If a new trainer or workout class makes you feel uncomfortable or bad about yourself, find a different activity that you enjoy and have fun doing.
Weight Loss is Not Linear
Plateaus and fluctuations are part of losing weight. Weight loss is complicated. It involves compensatory changes in the body that slow weight loss over time and encourage weight regain. Slowly increasing your calorie intake may counteract some of the natural metabolic changes that occur during weight loss and make keeping weight off difficult.
Overcome the ‘All or Nothing’ Mentality
Setting weight loss goals you can reach without engaging in unsustainable, restrictive diets and extreme workout regimens is essential. The best overall goal to consider is improving your health. You can work with a qualified healthcare professional, such as a registered dietitian, to develop realistic and health-supportive weight loss and nutrition goals specific to your body and health needs.
Load Up on Produce
Research shows that increasing your fruit and vegetable intake promotes weight loss and may help maintain a moderate body weight. It can also improve diet quality and decrease disease risk.
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Say No to Most Diets
Dieting and restrained eating do not work for long-term weight maintenance. Some of the most frequently reported strategies people use for weight loss, per an assessment of global weight control registries, do not involve heavily reorganizing your dietary plan. Instead, they focus on:
- Having nutritious foods available at home.
- A regular breakfast intake.
- Increasing vegetable consumption.
- Decreasing sugary and fatty foods.
- Limiting certain foods.
- Reducing fat in meals.
- Staying physically active.
All foods should fit into a balanced, sustainable eating pattern that you can follow long term as part of an enjoyable lifestyle. You should not feel like you need to “cheat” when following your dietary plan.
Stay Hydrated
A small 2019 study involving people 18 to 39 years old in Spain found that higher fluid intake was associated with healthier body composition, including a lower body fat percentage and smaller waist circumference. Try setting goals with your water intake over the day. For example, you could start by making it a goal to drink one glass of water when you wake up in the morning.
Cut Back on Added Sugar
Try reducing your intake of foods with added sugar over time and using sweeteners less often or in smaller amounts.
Choose Sustainable Over Speedy
Studies have shown that crash or “yo-yo” dieting leads to weight gain and compensatory changes that may make future weight loss and weight maintenance more difficult. They can negatively affect your energy levels, performance, and overall health. A small calorie deficit will result in slower weight loss, but it’ll decrease the chances of weight regain and ensure your body gets the nutrients it needs.
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Reduce Intake of Highly Processed Foods
Reduce your intake of highly processed foods such as fast food, packaged snack products, and soda. If you normally have ultra-processed foods, try to replace them with something else just 1 day out of the week. For example, you could replace soda with a seltzer. Once this feels comfortable, you can increase the number of times you make this substitution.
Choose Filling, Nutrient-Dense Foods
Protein is the most filling macronutrient. Adding protein-rich ingredients to meals and snacks can increase feelings of satiety and satisfaction, research reports. Some foods high in protein include eggs, nuts, fish, chicken, and unsweetened yogurt.
Do Not Underestimate Daily Activity
If you’re averaging around 1,000 steps per day, try to increase your count to 2,500 steps most days of the week. This is about 1 mile (1.6 kilometers). Once you consistently reach that goal, add 1,000 steps per week or so until you’re comfortably walking a few miles per day.
Prioritize Sleep
There are several things you can do to improve your sleep, such as:
- Going to bed and getting up at the same time every day.
- Avoiding caffeine in the afternoon and evening.
- Refraining from electronic device use at least 30 minutes before bedtime.
- Keeping your room dark, quiet, and at a cool temperature.
- Avoiding large meals and alcohol before bedtime.
- Exercising regularly and maintaining a balanced diet.
Step Outside
A 2020 study suggests that spending more time outside is associated with higher activity levels and less time sitting, which may help you lose weight. It may also help reduce your chronic disease risk and stress levels, according to a 2021 review. Get outside daily for a walk to enjoy fresh air.
Participate in Joyful Movement
Muscle mass naturally declines with age, starting in your 30s. One way to build and maintain muscle mass and metabolism is to get regular exercise. Instead of jumping into an exercise routine based on the number of calories it burns, take the time to narrow down activities you truly find enjoyable and can imagine doing for life. Some activities to consider include Zumba, hiking, biking, walking, Pilates, swimming, and dancing.
Learn to Love Cooking
Another 2020 study that analyzed data from people 20 years old and older found that those who prepared home-cooked meals at least seven times per week had a higher healthy eating index score than those who cooked only zero to two times per week. This does not mean you have to cook every meal at home or that the meals need to be complex. You could use meal planning apps or meal prep recipes. Try to increase the number of meals you prepare every week if you’re currently cooking only one or two meals a week.
It's All About Planning
When you have a lot of weight to lose, it means playing the long game. And during that time, you'll face challenges. Weight loss experts and people who have done it offer you their ideas to cut calories, fight the "hangry," make exercise easier, stay on track, and more. Some are tried-and-true, and others may surprise you.
Go Big for Breakfast
People who eat more in the morning and less at night tend to lose more weight. Some studies suggest that starting your day with a high-protein meal -- especially warm, solid food -- helps you feel fuller and less hungry later. Shoot for 350-400 calories with at least 25 grams of protein, says Domenica Rubino, MD, director of the Washington Center for Weight Management& Research.
Keep a Photo Diary
"We have horrible memories in terms of what we eat," says Susan Albers, PsyD, author of EatQ. Save your food photos in a daily file. Before your next snack or meal, review them. They'll remind you what you've already eaten. And that may help you decide to downsize or choose something else.
Use an App
"I just do not see food and portions the way normally thin people see them," blogger Lisa Durant says. She used My Fitness Pal to focus on her relationship with food. She tracked what she ate and how much. That helped her be honest with herself. She also set weight loss and fitness goals to track her progress. Without an app, "I would absolutely gain some weight back."
Try a Meal Replacement Plan
Under a licensed professional's care, you'll eat one regular meal per day and swap the others for special shakes, soups, or bars. "If you can stick to it, you'll see big results in 6 months to a year," says Ken Fujioka, MD, an obesity specialist at the Scripps Clinic in San Diego.
Set Up Your Food Storage
Out of sight, out of mind -- and mouth. After you purge your home of those treats you can't resist, Albers recommends taking the idea a step further: Assign shelves in the pantry and the fridge so your healthy food becomes easy to see and reach. Put fresh veggies and fruit at eye level instead of inside a drawer, and you're more likely to grab them when you open the door.
Shop Smart
Don't leave your meals to chance. Have ingredients on hand so you aren't tempted to resort to take-out. Think about menus that work for the household: Maybe your veggie stir-fry can be their side dish, too. Make a grocery list together, even if you're cooking separately. Stay out of bulk warehouse stores, Albers says. The oversized items can invite overeating.
Find a Fan Club
Support from a group can help you lose more weight than doing it alone. You'll gain perspective, encouragement, tips -- even a little competition, if that's the kind of thing that gets you motivated. Durant, who lost 115 pounds, started with Weight Watchers. "My leader was fantastic," she says. Besides in-person meetings, check out online forums and social media. Support from family and friends helps keep the weight off, too.
Outsmart Your Inner Critic
When (let's be honest, there's no "if" about it) you get off-track, it can be hard to forgive yourself. So pretend it's a friend who slipped up and is upset, Rubino says. Write a note to them. Then read it out loud -- to yourself. It will likely be kinder and more encouraging than anything the little voice in your headwould say.
Try Physical Therapy
You'll learn to reconnect with your body, Rubino says. A physical therapist is trained to work with people who have medical issues and trouble moving in their daily lives. Think of them as someone who'll get you ready for the personal trainer. Your therapist will design a program, tailored for you, to improve your balance, strength, and range of motion. PT can often help ease joint pain you may have, too.
Work Your Muscles
You may not realize it, but you've built them up just by moving your extra weight around. And as you lose body fat, you want to keep those muscles. They burn fat and calories! But if you don't use them, you'll lose them. Mira Rasmussen, an exercise physiologist, likes wall squats, with the help of an exercise ball for body alignment. These work most of the major muscles below your waist at once.
Get in the Pool
Swimming is a whole-body, non-impact workout with a fantastic calorie burn, Rasmussen says. The water helps hold you up, so there's no pressure on your joints. Plus, it saves time by combining cardio and muscle-building in a single activity. If exercise is hard for you, try doing it in chest-deep water, which can reduce swelling, enhance circulation, and help relieve pain from inflammation.
Look Past the Pounds
Regardless of what the scale says, your body may still be changing in a good way. Rubino says, "Remind yourself what you've gained by losing the weight." Are your clothes getting looser? Are you losing inches? Is your blood pressure better? If you have diabetes, have your sugar levels improved? Can you handle more exercise? Celebrate those non-scale victories, too!
Get Checked for Sleep Apnea
You may not be resting as well as you think you are. This condition, which interrupts your breathing while you sleep, often affects people who are overweight. It can disrupt your slumber and you won't know it. Studies show that a lack of sleep alters hormones that control hunger. Rubino suggests being tested and treated.
Ask About Weight Loss Medicine
Once you've lost 5% to 10% of your weight, your body makes adjustments to fight losing any more, Fujioka says. Hormones that signal you've had enough to eat don't get sent to your brain, and you're still hungry. "We use medications to give that feeling of being full," he says. When that point comes, talk to your doctor about whether a prescription drug or over-the-counter product could help you keep going.
Play Down Plateaus
It happens: The scale won't move, no matter what you do. Try not to think "failure." Instead, give yourself credit for not adding pounds. That alone is a triumph, Rubino says. If you haven't seen a change for 3 months, then it's time to revisit your diet and exercise plan.
Consider Weight Loss Surgery
"Having weight loss surgery gave me back my health and was the helping hand I needed to make the permanent life changes," says Michelle Vicari of the Obesity Action Coalition. After she spent most of her teens and adult life "trying the latest, greatest diet being talked about," she had gastric bypass surgery.
The Importance of a Realistic Plan
Losing weight can be a daunting task, particularly when you have a specific timeline in mind. While there are many diets and weight loss plans out there that promise quick results, not all of them are safe or sustainable. If you’re looking to lose 35 pounds in just 2 months, it’s important to consult a registered dietitian who can guide you on the most effective and healthy approach. Losing 35 pounds in 2 months is a significant goal that’s probably neither safe nor realistic for anyone.
Factors Influencing Weight Loss
Several factors can influence the rate at which a person loses weight. Understanding these factors can help tailor a weight loss plan that’s most effective for you.
- Metabolism: Metabolism is the process by which your body converts what you eat and drink into energy. Those with a faster metabolism tend to burn calories more quickly, leading to faster weight loss. Factors such as muscle mass, age, and physical activity can influence a person’s metabolic rate.
- Diet: What you eat plays a pivotal role in weight management. A balanced diet that’s high in protein and low in added sugars and unhealthy fats can promote weight loss.
- Exercise: Regular exercise is essential for efficient weight loss.
- Age: As we age, metabolic rate tends to decline, which can make weight loss more challenging.
- Gender: On average, men lose weight faster than women due to having more muscle mass, which boosts metabolism.
- Starting Weight: Those who start with a higher body weight may experience more rapid initial weight loss.
- Sleep: Adequate sleep is essential for effective weight loss. Quality sleep helps regulate hormones that control hunger and appetite, which makes it easier to stick to a healthy eating plan.
- Stress: High stress impacts weight loss by altering hormones that are linked to hunger, often leading to emotional eating.
- Genetics: Genetic predispositions can play a role in body weight, fat distribution, and metabolism.
- Medical Conditions: Certain medical conditions such as hypothyroidism or polycystic ovary syndrome (PCOS) can complicate weight loss efforts.
Benefits of Losing 35 Pounds
Losing 35 pounds can significantly enhance your:
- Cardiovascular health: By lowering your blood pressure and reducing your levels of bad cholesterol (LDL) while increasing good cholesterol (HDL).
- Insulin sensitivity: Allowing the body to use insulin more effectively and reduce blood glucose levels.
- Joint health: Carrying excess weight puts additional pressure on joints, particularly those in the knees and hips. Losing 35 pounds can alleviate this stress, leading to reduced pain and improved mobility.
- Fitness and stamina: Which will make physical activities more manageable and less tiring.
- Sleep quality: By reducing the risk of sleep apnea-a condition where breathing repeatedly stops and starts during sleep.
- Mental health: It often boosts self-esteem and body image, which can decrease symptoms of anxiety and depression.
- Cancer risk: Excess weight is associated with a higher risk of developing certain types of cancer, including breast, colon, and prostate cancers.
- Respiratory function: Excess weight can impair lung function, making it difficult to breathe and reducing exercise capacity. Losing 35 pounds can improve respiratory function by reducing the pressure on the lungs and diaphragm.
- Fertility and reproductive health: For many individuals, weight loss can lead to improved fertility and reproductive health.
- Quality of life: With improved health markers, increased energy, and better mental well-being, individuals often experience greater confidence and a more active lifestyle.
The Role of Nutrients in Weight Loss
When you’re trying to lose weight, it’s more important than ever to focus on the quality of the food you’re eating. Because you’re eating fewer calories, you have to make sure the food that you’re eating really counts and is giving you the nutrients you need.
Protein
This essential macronutrient helps preserve muscle and boost satiety, a formidable duo for weight loss. Adequate protein helps maintain lean body mass during calorie restriction, which is critical for keeping your metabolism higher. Protein also increases feelings of fullness and slightly boosts calorie burn through the thermic effect of food. Aim for roughly 1.2 to 1.6 grams (g) of protein per kilogram of body weight per day. That can come in the form of lean meats, poultry, fish, eggs, Greek yogurt, cottage cheese, legumes, tofu, and tempeh.
Fiber
Fiber helps keep you satisfied, feeds a healthy gut microbiome that favors weight loss, and prevents constipation. Diets higher in fiber are consistently linked to healthier body weights and better weight loss maintenance. Aim for at least 25 g per day for women and 38 g per day for men. High-quality fiber sources include vegetables, fruits, beans, lentils, whole grains, nuts, and seeds.
Healthy Fats
Healthy fats, which include monounsaturated and polyunsaturated fats, help meals feel satisfying and reduce cravings. Including moderate amounts of unsaturated fats in your diet also helps with nutrient absorption (vitamins A, D, E, K) and supports hormone production, which can be disrupted by overly low-fat diets. Certain hormones can regulate how much body fat we store. Sources of healthy fats include avocado, nuts, seeds, olives, extra-virgin olive oil, and fatty fish such as salmon, sardines, and trout.
Micronutrients
Calorie restriction can reduce your intake of important vitamins and minerals, particularly:
- Calcium
- Vitamin D
- Iron
- Magnesium
- Potassium
Eating a variety of colorful fruits and vegetables, whole grains, dairy (or fortified alternatives), and lean proteins helps cover these needs.
Addressing Extreme Obesity
Too much weight can take a toll on your body, especially your heart. Losing weight can reduce your risk of heart disease and stroke as well as risk factors such as high blood pressure, glucose (blood sugar) and sleep apnea. A healthy body mass index range is from 18.5 to 25 kg/m2.
If you’re extremely obese, taking action to lose weight and improve your health may seem overwhelming.
- Become more active: If you’re extremely obese, you should become more active, but do not to start a vigorous workout program without getting physician advice. You can continue the level of physical activity that you’re already doing but check with your health care professional before increasing it.
- Change your diet: You may be referred to a dietician who can help you with a plan to lose one to two pounds per week. To lose weight, you have to reduce the number of calories you consume.
- Medication: Some people can benefit from medication to help with weight loss for extreme obesity.
- Surgery: If changing your diet, getting more physical activity and taking medication haven’t helped you lose enough weight, bariatric or “metabolic” surgery may be an option. The American Heart Association recommends surgery for those who are healthy enough for the procedure and have been unsuccessful with lifestyle changes and medication. Risks can include infections and potentially dangerous blood clots soon after the operation.
Although some people can modify their lifestyle and lose weight on their own, many need extra help. A social support system can help encourage your progress and keep you on track. Some people with extreme obesity suffer from depression.