How Much Weight Can You Lose In 80 Days? + Tips For Losing Weight
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How much weight can you realistically expect to lose in 80 days?
Losing weight is a common goal, but one that can be difficult to achieve. There are a number of factors that affect weight loss, including diet, exercise, and metabolism. While there is no magic formula for weight loss, there are some general guidelines that can help you lose weight in a healthy way.
For instance, Mayoclinic.org recommends that you aim to lose 1-2 pounds per week. This may not seem like much, but it adds up over time. In 80 days, you can realistically expect to lose slightly under 23 pounds, which is within the 1-2 pound a week guideline
Of course, this will vary depending on your starting weight and how strict you are with your diet and exercise routine. But even a moderate amount of weight loss can lead to significant health benefits, so don’t be discouraged if you don’t meet your goal in 80 days. Every little bit counts!
Tips for shedding those unwanted pounds in 80 days
To lose weight, you need to create a calorie deficit. This means that you need to burn more calories than you consume. There are a few different ways to do this. One way is to reduce the number of calories you eat each day. Another way is to increase the amount of exercise you do so that you burn more calories. Or, ideally, you can do both.
To lose 2 pounds a week — which works out at slightly less than 23 pounds in 80 days — you need a deficit of around 7000 calories, which is based on a general guideline, albeit imperfect, of 3500 calories being the equivalent of 1 pound of weight loss.
Here we will briefly outline a few tips for shedding up to 23 pounds in 80 days that involve both diet and exercise.
It aims for around 2 pounds of weight loss a week and assumes a 50/50 split between diet and exercise – 1 pound of weight loss from eating less and the other pound from moving more.
What to eat to lose weight
The best way to create a calorie deficit through diet is to calculate how many calories you need to eat each day based on your current weight and activity level, and then make sure that you eat fewer calories than that.
To lose a pound through diet, you would eat 500 calories less than your daily maintenance level. For example, if your maintenance level was 2000 calories, you would eat no more than 1500 calories a day.
An online calorie calculator can give you an idea of what your maintenance level is.
*The calculator below is provided for entertainment and informational purposes only and should not be relied upon as a substitute for medical advice from a licensed healthcare professional.
The best way to achieve this is to stick to a strict meal plan that includes everything – don’t leave out snacks. But in addition to calorie counting, you want to make sure that your diet is nutritionally balanced. Try to do this by making healthy choices, such as eating lean protein and vegetables, and avoiding processed foods (more on this later).
You can of course eat even fewer calories to lose more weight, but this may compromise your health.
If you have any concerns, speak to a doctor or registered dietician. A dietician will also be able to assist you in creating a meal plan suited to your needs.
Example meal plan
Here is an example meal plan you may find helpful when creating your own plan.
Exercise tips for losing weight in 80 days
In order to lose the other one pound a week through exercise, you’ll need to burn around 500 calories a day on average. Of course, you won’t need to exercise every day. Once you hit the target of 3500 calories a week, it doesn’t matter if you do it in 3 days or 7. But little and often may be a better approach for some people.
But what if you’re new to working out or haven’t done so in a while?
Walking is a great way to start. It’s low-impact and easy on your joints, but it’s also surprisingly effective for burning calories. According to Harvard Health Publishing, a 185-pound person can burn around 189 calories from 30 minutes of brisk walking (4 mph).
And if you’re looking for a way to remove any excuses for not going for a walk, buying a treadmill is a great investment. Treadmills allow you to walk or run indoors, so you can stay active even when the weather is bad.
And because they’re easy to use, they’re perfect for people who are just starting to exercise. Best of all, you don’t have to spend a lot of money to get a good quality treadmill. There are many affordable, non-motorized models on the market that will do the job just fine.
So if you’re ready to get serious about your fitness, consider investing in a treadmill. It’s an excellent way to consistently get your heart pumping and break a sweat.
In addition to walking, consider adding some other simple exercises to your routine. Yoga and Pilates are both excellent choices for burning calories and toning muscle.
And If you’re up for it and medically fit to do so, feel free to try some more challenging exercises and burn more calories in less time. The article below from Harvard Health Publishing is an excellent guide.
With some effort and consistency, you can easily burn 500 calories a day and lose around one pound each week. And the good news is that dedicated exercise sessions aren’t the only way to burn calories and lose weight.
The NEAT way to burn some extra calories
Worried you won’t be able to hit the 500 calorie daily target with exercise alone? Don’t worry.
We all know that exercise is important for maintaining a healthy weight, but did you know that even your everyday activities can have a big impact on the number of calories you burn? It’s known as non exercise activity thermogenesis ( NEAT).
This is because all of those little movements add up over the course of the day, and they can really start to add up when it comes to burning calories.
In fact, a study has shown that incorporating NEAT into your daily routine can help you burn up to 350 calories per day. That may not sound like a lot, but it can make a big difference when it comes to weight loss (or weight maintenance).
So if you’re looking for a way to sneak in a bit more activity, make sure to incorporate NEAT into your day! You may be surprised at how many extra calories you can burn just by moving around a little more.
Tips for staying on track and motivated throughout the 80 day journey
Sticking to a weight loss plan can be a challenge. Committing to 80 days of diet and exercise commitments may seem daunting to many people, especially if they’ve never tried to lose weight before.
Here we will provide a few tips for staying on track.
1. Start small and start today
If you want to lose weight, the best time to start is today. And the best way to start now is to make small, non-intimidating changes to your lifestyle. Otherwise, you are likely to procrastinate.
In fact, research has shown that small, consistent changes are more likely to lead to lasting results.
So don’t feel the need to create a 1000 calorie deficit right away. Be a little less ambitious, at least to begin with. Try adding a little extra movement into your day, or swap out sugary drinks for water.
These small changes may not seem like much, but they’ll add up over time and help you on your way to reaching your goals.
2. Celebrate your weight loss milestones
Losing weight is a journey, and it’s one that is filled with ups and downs. It can be easy to get discouraged when the scale doesn’t seem to be moving in the right direction. That’s why it’s important to celebrate your weight loss milestones, even if they are small ones.
Every pound that you lose is a step in the right direction, and it’s a reminder that you are capable of reaching your goal. As you celebrate each milestone, take the time to reflect on the hard work and dedication that it took to get there.
When you reach your final destination, you’ll look back on your journey with pride and joy.
3. Weigh yourself regularly
According to Webmd.com, research has found that people who weigh themselves regularly are more likely to be successful in losing weight and keeping it off.
This suggests that people who weigh themselves consistently are more accountable for their weight-loss goals. When we see the numbers on the scale going down, we are more likely to stick to our healthy habits.
On the other hand, when we don’t see the numbers on the scale changing, we may be tempted to give up. So try not to get discouraged if you notice the needle on the bathroom scale hasn’t moved – or even goes in the other direction.
This leads to the next point.
4. Don’t go too hard on yourself if you fall off track
Losing weight is a difficult and challenging journey, one that requires dedication and hard work. However, it is also a journey that is full of setbacks and obstacles. There will be times when you fall off track, when you miss a workout or indulge in a calorie laden temptation.
And that’s OK. Don’t be too hard on yourself if you have a slip-up. Instead, view it as a learning opportunity. What can you do differently next time to avoid falling off track?
By taking this approach, you’ll be more likely to stay on course and achieve your weight loss goals.
What are the benefits of weight loss
It is no secret that carrying around extra weight can have serious consequences for your health. From an increased risk of heart disease and diabetes to joint pain and difficulty breathing, the list of medical problems associated with being overweight is long and well-documented.
However, what is often less understood are the benefits of losing even a small amount of weight. According to research, Just a 5-10% reduction in body weight can lead to significant improvements in health, including lowered blood pressure and improved cholesterol levels.
So if you are carrying a few extra pounds, don’t despair—even modest weight loss can offer substantial health benefits.
Conclusion
You can reasonably expect to lose up to 23 pounds in 80 days. But remember, losing weight isn’t just about watching the numbers on the scale go down – it’s about being healthy and feeling good about yourself.
So make sure that as you’re losing weight, you’re also taking care of your body and mind! Good luck!
References
https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752
https://www.todaysdietitian.com/newarchives/111114p36.shtml
https://www.healthline.com/nutrition/calorie-restriction-risks
https://pubmed.ncbi.nlm.nih.gov/15681386/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3505409/
https://www.webmd.com/fitness-exercise/what-to-know-about-weighing-yourself