Eighty pounds of weight loss will take a little time, but can be done with the help of a solid plan based on healthy eating and plenty of exercise. Your exercise plan should take into account your level of fitness and your eating plan should consider your body mass index (BMI). A BMI is a body composition measurement and will determine if you are underweight, normal, overweight, or obese for your height.
You should speak with your physician before beginning a weight loss program. The American Obesity Association strongly suggests operating under the supervision of a health care professional when cutting your calories below 1,000 per day because of the risk of not getting enough nutrients. Andrea Wenger Hess, a nutritionist with the University of Maryland School of Medicine, says that women eating below 1,200 calories per day and men eating below 1,400 calories are at risk for nutritional definiciences. The CDC says that one to two pounds of weight loss a week is healthy, so shoot for two pounds to lose the 80 pounds quickly.
Figure out your daily caloric intake by adding up everything you eat and drink. Carry a notebook around with you so you do not forget to write something down, or store the information in your Blackberry or laptop.
Determine your BMI. Use an online BMI calculator (see Resources) or use a BMI chart. You will need to know your current weight and height.
Adhere to a low-calorie diet of 800 to 1,400 calories per day if your BMI score is 27 or above, as advised by the American Obesity Association. Consider a very low-calorie diet if your score is 30 or above. A very-low calorie diet allows fewer than 800 calories per day. Although you may wish to cut as many calories as you have the willpower to do so to promote fast weight loss, keep in mind Wenger Hess's warning that "It's very difficult to reach the recommended amounts of vitamins and minerals at a low-calorie level."
Reduce your calories by 250 to 1,000 per day if your BMI score is lower than 27, but is still considered overweight. Do not go below the recommended 1,200 or 1,400 minimum for your gender unless told to do so by your physician.
Exercise for 20 minutes a day three days a week if you are a beginner to exercise, as advised by Wenger Hess. Start with 30 minutes a day five days a week if you are a moderate fitness level.
Work up to a minimum of 30 minutes a day almost every day of the week at a moderate intensity. The activity you do for exercise is unimportant as long as you feel you are working. Your breathing and heart rate should be faster at a moderate intensity than it would be from a leisurely stroll, but not so elevated as to make talking difficult.
Exercise at a high intensity if your fitness level is strong. The higher the intensity of your exercise and the longer you go for, the more calories you will burn and the faster your weight loss will go. Do not exercise at an intensity above your ability or you may get injured due to overtraining. High intensity exercise will make speaking difficult, but you should be able to breathe evenly. The Centers for Disease Control and Prevention recommends 60 to 90 minutes of moderate-intensity exercise five days week for weight loss, and half that time for high-intensity exercise.