The prospect of losing 80 pounds can be overwhelming. If your doctor has advised you to lose weight, use proven techniques to keep you on track for the duration of your journey and exercise to build muscle mass. The benefits of losing a substantial amount of weight go well beyond appearance. Your risk of obesity-related illness drops, your cardiovascular health will improve and you may be able to participate in activities you never thought possible.
Losing Weight
Step 1
Change the quantity of food you are eating to lose weight. Analyze what types of foods you most often eat. Foods high in fat, sodium and chemical additives contribute to weight gain and hinder weight loss.The Harvard School of Public health recommends tracking every piece of food you eat and beverage you drink as every calorie counts when trying to lose weight.
Step 2
Calculate your ideal number of calories. Begin making small changes to reduce the amount of food you eat on a daily basis until you reach that goal. Although tempting, do not skip meals. The Mayo Clinic recommends eating a healthy breakfast to get your metabolism started for the day and prevent hunger mid-morning. As you lose weight, review your target calories to avoid weight-loss plateaus.
Step 3
Purchase healthy snacks and portion them into the proper size servings. During your lengthy weight-loss journey, learn what snacks you enjoy and keep you full until the next meal. To stay motivated, try a new food, recipe or meal every week. Keep a food journal to see how your eating habits have changed.
Building Muscle
Step 1
Begin an exercise program that combines cardiovascular exercise and strength training. According to Columbia University, building muscle during a large weight loss is beneficial because "...dieters frequently lose lean body mass and experience decreases in basal metabolic rate." If you are out of shape, begin with easy exercises such as walking while holding light weights, riding a stationary bicycle to build endurance and leg strength or performing water aerobics using water weights. These activities are gentle on your joints but still burn calories and build muscle.
Step 2
Lift weights to tone your muscles while you are losing weight. Do not begin with heavy weights if you are not conditioned. Spend 15 to 20 minutes three to four times a week strength training. Use hand weights, resistance bands or gym equipment to strengthen your arms, back, shoulders and chest. Work your leg muscles with squats and lunges. Do abdominal exercises on a stability ball or an inclined bench.
Step 3
Exercise using circuit training techniques once you have lost half of your desired weight. Circuit training is a fast-paced workout that works your heart and and builds muscle. Move from one piece of equipment to the next, adding cardio work such as jumping rope in between weight-lifting exercises. Circuit training is generally performed at a gym or community center.
Tips and Warnings
- Break up your 80 pound weight loss into five to 10 pound segments so you do not become overwhelmed. Write down a list of non-food rewards you will treat yourself to when you lose each 10 pounds. When you inadvertently make some bad choices, do not give up.
- Check with your doctor and ask him to advise you on how much weight you should lose. Never lift heavy weights without a partner.
Things You'll Need
- Scale
- Athletic shoes
- Weights
- Resistance bands
- Stability ball
References
- Centers for Disease Control and Prevention: Losing Weight
- Harvard School of Public Health: How to Get to Your Healthy Weight
- MayoClinic.com: Breakfast: Why Is It So Important to Weight-Control
- Columbia University: Go Ask Alice!: Losing Fat and Building Muscle Mass: Can This Be Done Simultaneously?
- Sports Fitness Advisor: Circuit Training Section
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