Losing 80 pounds of body weight is a significant accomplishment that would change your physique completely. You will need to meet with your doctor to assess what your healthy weight loss goals should be, and whether 80 pounds is a feasible goal. To do it safely, you must adhere to a healthy diet that provides you with all the necessary nutrients, but restricts your caloric intake. You will have to do some type of aerobic exercise daily, and your goal will be to burn more calories than you consume daily.
Step 1
Limit your access to unhealthy foods. To lose weight, you will have to make some drastic changes to your diet. Go through all the foods and condiments in your home and eliminate fatty foods. Get rid of all unhealthy options such as baked goods, chips, canned meats, fried foods and foods high in saturated fats. Having them readily available can be detrimental to reaching your goal. Instead, stock up on healthy options such as fruits, vegetables, oil, butter sprays and low-fat dressings to be used sparingly. Use low-fat margarine or hummus spread instead of butter or mayonnaise.
Step 2
Eat six smaller meals a day. According to bodybuildingforyou,com, this will help increase your body's metabolism and also keep your blood sugar level steady throughout the day. Eating this often also will keep your body from going into starvation mode, from going so long in between meals. In starvation mode, your body will preserve as much fat as possible, making weight loss that much more difficult. Eating often will stop this from happening.
Step 3
Do some sort of aerobic exercise every day. Aim to steadily increase the intensity and duration of your aerobic exercises as your fitness level improves and you begin to lose weight. Do high-intensity cardio with 85 percent of your maximum heart rate to ensure you are gaining the maximum benefit of your aerobic session. High-intensity aerobic exercise elevates your metabolism for hours after you stopped exercising and helps keep you burning fat even when sedentary. To get your maximum heart rate, subtract your age from 220. The number represents beats per minute.
Step 4
Do resistance training two to three times a week. Building lean muscle will actually help you burn fat and will also help you develop lean, toned muscle. Do a circuit type routine that targets all the major body parts with exercise machines. Most gyms have a section dedicated to this. Do light-to-moderate weight that you can lift for 10 to 12 reps per set, but no more than that, and do three sets per machine.
Member Comments