My 700-Day Plan to Go From 110 kg to 78 kg, Looking for Your Advice
Hi everyone,
I’m 26 years old and currently around 110 kg. I’m getting married in about two years, and I want to use these next 700 days to completely transform my health, fitness, appearance, and lifestyle.
After years of starting and failing, I’ve finally decided to follow a structured plan and stay disciplined for the long term.
My goal is simple:
FIT 78 From 110 kg → 78 kg in 700 days
I’m calling this PROJECT RED (Routine, Exercise & Diet )
I’d really appreciate advice from people who have successfully lost significant amounts of weight. Please tell me what you would change, what mistakes I should avoid, and whether my plan is realistic.
🔴 PLAN RED — Routine, Exercise & Diet
- ROUTINE
My main rule for the next 700 days is consistency over motivation.
" 6 RULES "
1.NO INTOXICATION (alcohol, cigarettes, or other intoxicants)
2.NO ILLICIT SEX ( NO MASTERBATING, NO PORN , CAN HAVE REAL SEX )
3.SLEEP & EAT AT SAME TIME AND WAKE UP AT SAME TIME
4.NO FOOLISH MEDIA ( CINEMAS, SOCIAL MEDIA, excessive phone usage, and mindless entertainment )
5.Work is only for money so no depression, anxiety etc Focus on work without allowing temporary work problems to completely control my mental state.
6.Follow the RED Plan consistently for 700 days rather than constantly restarting.
🏃 EXERCISE
" 2 RULES "
- Morning — 6:00 AM to 7:00 AM
My planned morning routine:
- 10 minutes — Warm-up + Surya Namaskar
- 20 minutes — Walking
- 20 minutes — Running/jogging
- Strength/cardio exercises depending on my fitness level
- 10–20 minutes — Yoga/meditation
2.Evening — Around 5:00 PM
Depending on the day:
- Sports/game activity
- Strength training
- Walking or cardio
- Approximately 30 minutes of additional exercise if needed
I’ll gradually increase running and exercise intensity instead of trying to do too much from Day 1.
🥗 DIET
" My biggest 5 rules "
- “Close the mouth.”
I want to stop eating just because something looks tasty or is available. I want my food choices to support my goal.
- Meal Timing
- 8:00–9:00 AM: Breakfast
- 1:00–2:00 PM: Lunch — main/heaviest meal
- 6:00–7:00 PM: Dinner
- 10:00–11:00 PM: Sleep
- 5:30 AM: Wake up
- Target: 7–8 hours of sleep
- Foods I Plan to Focus On
- Eggs — around 1–2 per day
- Plenty of vegetables
- Leafy vegetables
- Whole fruits
- Millets such as ragi and foxtail millet
- Quinoa
- Meat in moderation, around 3–4 times per week
- Adequate water
- Minimally processed foods
- Only dark chocolate
- Foods I Want to Avoid or Greatly Reduce
- Soft drinks
- Sugary drinks
- Excess sweets
- Chocolates and desserts
- Deep-fried/heavily oily foods
- Excess refined carbohydrates
- Mindless snacking
- Large portions of highly processed food
- Strictly no white rice and no famous foods like hyderabad biryani even no basmati rice only millets
5.If I’m genuinely hungry between meals, I’ll choose something nutritious rather than junk food.ONLY HEALTHY LIQUIDS AND SOLIDS
🎯 THE REAL GOAL
The goal isn't just to reach 78 kg.
I want to build a lifestyle where maintaining a healthy weight becomes normal rather than something I achieve temporarily and then lose.
110 kg → 78 kg
700 days
One plan.
No constantly restarting.
I know the plan will probably need modifications, and that’s exactly why I’m posting here.
For people who have successfully lost 20–30+ kg, what would you change in this plan?
What worked for you, and what absolutely didn't?
Thanks in advance.