Losing large amounts of weight takes time and determination. Eighty pounds in a year is a reasonable goal. It's estimated that people can reasonably lose 1 to 3 pounds each week, and since there are 52 weeks in a year, losing 80 pounds is possible through lifestyle changes. Diet and exercise are the key to attaining weight loss goals. Changing your diet also improves your energy, and exercise provides muscle tone, which helps you lose weight faster even when you're sleeping and inactive.
Step 1
Plan how many calories you will cut per day. Know that 3,500 calories equals one pound of fat, so reducing 500 calories from your daily meals will help you attain your goals. Just remember that you need to average approximately 1.5 pounds each week to lose 80 pounds in a year.
Step 2
Start off with a 30-minute walk each day. After being sedentary for long periods of time, you can't expect to be a marathon runner. Take a 30-minute, low impact walk on a treadmill or around the block. It's estimated that 2,000 steps is a mile, and you burn about 100 calories.
Step 3
Drink plenty of water and avoid sodas and high-fructose drinks. Water has no calories, and soda contains high amounts of sugar and sodium. Both these ingredients cause you to gain weight or inhibit your ability to lose weight. Water flushes the system, and it is a part of your calorie reduction plan.
Step 4
Give yourself a "cheat day." To avoid cravings without falling into the trap of overindulging, allow yourself to eat a treat every few weeks. If you enjoy sweets or carbs, plan to eat your favorite food at the first of the month.
Step 5
Be careful of the calorie content in restaurant meals. Some restaurants add butter or creams to even healthy plates like vegetables. When ordering food at a restaurant, ask for any added butter, creams or gravies to be removed.
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