When you're 80 pounds overweight, "quick" weight loss is a relative term. There are programs that claim to strip off that much fat in as little as six months. However, they rely on methods that are difficult to maintain, and often result in putting the weight right back on. According to estimates by health counselor Maya Paul, the quickest window for safely losing 80 pounds -- and keeping it off -- is 10 months to one year.
LIfestyle Change
Losing 80 pounds is a long-term proposition. However, from a lifelong health standpoint, it can be better than a quick 10-pound loss. This is because the time required for shedding 80 pounds is long enough to make your new eating and activity patterns part of your lifestyle. You will be investing time in this project, but the dividends of this investment can include spending the rest of your life feeling more attractive, more energetic and generally healthier.
Calorie Counting
You lose weight by burning more calories than you take in. You can choose to take on a complex program of counting every calorie you eat and burn, tracking them in a journal like a dietary profit and loss sheet. For some people, this is fun and can even be motivating. For most, it's a chore that becomes a barrier to long-term success. Instead of counting calories, you can achieve success by simply replacing high-calorie, low-nutrient foods with healthier options. Eliminate or strictly limit your intake of refined grains, sweets, animal fats and sugary drinks. Replace them with vegetables, whole grains and lean meats. Even if you don't eat any less volume, this practice will significantly reduce how many calories you take in.
Exercise Program
If you are 80 pounds overweight, you won't start your exercise program by training for an Ironman triathlon. However, you can start with a brisk daily walk. Because exercise burns more calories the heavier you are, even this can burn enough to make a difference on the scales. Keep at it, gradually increasing the impact of your workouts as you get into progressively better shape. As with any exercise program, it's best for you to check with your doctor before beginning.
Maintenance
Even at an aggressive pace, losing 80 pounds will take a while. This makes maintaining the program a more important consideration than with less ambitious weight loss efforts. The key to success here is to find motivators and rewards that work for you. Some people find that a journal of personal progress keeps them on track. For others, a weight loss buddy or paid personal trainer provides the accountability they need to keep moving. A system of rewards can also be helpful -- ranging from a gold star on your calendar for every day you don't cheat to an occasional "cheat day" where you get to indulge in a favorite treat.
References
- "Eat, Drink and Be Healthy"; Walter Willett, et. al; 2004
- "You: On a Diet"; Roizen & Oz; 2009
- Help Guide: Healthy Weight Loss and Dieting
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