Behavioral changes and taking your time to lose the weight will ensure a safe 80-pound weight loss. A healthy weight loss is typically no more than two pounds per week, according to the American College of Sports Medicine. Most people who lose weight rapidly do not change their behavior and their weight loss is not maintained over time, according to the resource manual for "Guidelines for Exercise Testing and Prescription" by the American College of Sports Medicine.
Step 1
Create a 500 calorie daily deficit to lose 1 lb. per week using diet and exercise. For example, cut 250 calories from your diet and burn 250 calories more with exercise every day. A larger deficit will cause more weight loss, but may be difficult to maintain once you lose 80 lbs.
Step 2
Reduce your caloric intake gradually. For example, if you currently consume 3,000 calories per day, cut 200 calories per week until you reach 1,500 calories. Making gradual changes instead of drastic changes to your dietary intake gives you better ability to maintain weight loss, according to the resource manual for "Guidelines for Exercise Testing and Prescription" by the American College of Sports Medicine.
Step 3
Move or be physically active for 20 to 60 minutes, five to seven days per week. Accumulate bouts of activity throughout the day. For example, jog for 20 minutes in the morning, do an hour of chores around noon and go walking for 30 minutes before dinner. The more active you are, the more calories you will burn each day. You may need to be active for 60 to 90 minutes at least three days a week to lose weight, according to the American College of Sports Medicine.
Step 4
Exercise in water to relieve pressure from joints and your lower back. Reduce the impact of your body weight by 50 to 100 percent, depending on the depth of the water you exercise in. The resistance of movement performed in water is about 12 to 15 times that of exercises performed on land, according to "Fitness: Theory and Practice." You will burn more calories doing exercises such as jumping jacks, jogging and walking in water compared to on land, with less risk of injury and sore muscles.
Step 5
Climb the stairs instead of standing still in an elevator. Park your car farther away from your destination to increase the walking distance. Stand at the computer instead of sitting or sit on a balance ball instead of a chair. Read books while riding the recumbent exercise bike. Every bit of exercise will burn more calories.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- "Fitness: Theory and Practice"; Aerobics and Fitness Association of America; 2002
- "ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
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