People always want to know how to lose 80 pounds in 6 months. This is because they are hoping to lose weight and get a toned body quickly.
With so many fad diets available these days, they all promise one thing– that you will do it quickly.
No matter what your reason is for wanting to achieve these results, it’s important to know that opting for a fad diet will not get you anywhere.
While there are some fad diets that will help you lose weight quickly, you won’t be able to enjoy long-lasting results.
And in some cases, these can backfire on you.
Instead of losing weight, you might end up putting on more weight because you starved yourself for some time.
This is not the best way to lose weight. If you really want to lose weight, you need to stay committed and realize that it is a total lifestyle change.
And while you can easily lose weight, keeping it off is an entirely different story.
In today’s article, we’ll talk about how to lose 80 pounds in 6 months and keep that weight off.
We’ll be giving you three important nuggets of wisdom that will change the way you think about weight loss.
Let’s get started!
Scientifically Proven Ways to Lose Weight
You may be tempted to purchase a diet program that promises that you will lose 5 pounds in one week.
But hang on! This isn’t the best way to go, not according to science anyway.
When you lose weight quickly, especially through a fad or crash diet, you won’t be able to maintain it in the long run.
This is because the weight you lose under such diets is usually muscle mass and water.
You won’t be able to lose fat mass, which is what people who gradually lose weight do.
You need to maintain lean muscle because it plays a vital role in your metabolism. In fact, muscle will help burn more calories.
If you go on a crash diet and you lose weight quickly, you’ll only lose muscle.
This will prompt your body to slow down its calorie burning process. It will also affect your metabolism permanently.
Another thing you have to avoid when you try to lose weight too quickly is the yo-yoing weight cycle.
You have to change your lifestyle so that your body will be able to maintain the gradual weight loss you are going through.
So how do you gradually lose weight? Here are some tips:
1.) Try Intermittent Fasting
In recent years, people have slowly discovered the wonders of Intermittent Fasting or IF.
This is an eating pattern that includes regular short-term fasts combined with a window of time where you can feast.
According to studies, short-term IF can help overweight individuals lose weight. This is a duration of up to 24 weeks.
People practice various IF methods. The most common ones include the following:
- Alternate Day Fasting (ADF) – Fasting every other day, normal eating on non-fasting days
- The 5:2 Diet – In one week, fast two days. Consume 500-600 calories on fasting days
- The 16/8 Method – Fast for 16 hours, feast within an 8-hour window
The trick here is to follow a healthy eating pattern so you do not resort to overeating during your feasting window.
2.) Avoid Sugars and Refined Carbs
Sadly, the Western diet contains high amounts of added sugars. And researchers have linked this to obesity.
Meanwhile, refined carbohydrates are heavily processed foods that have been stripped off of fiber and other nutrients. Some examples include white rice, bread, and pasta.
While these foods can be quickly digested, they also convert to glucose quickly.
If your body has excess glucose, it may enter your bloodstream and provoke insulin, which will promote the storage of fat in the adipose tissue. As a result, you gain weight.
Instead of consuming food rich in sugars and refined carbs, go for these alternatives:
- Whole-grain rice, bread, and pasta
- Fruits, nuts, and seeds
- Herb teas and fruit-infused water
- Smoothies with water or milk
3.) Eat Lots of Fiber
You also need to eat lots of fiber so you can feel fuller for a longer period of time.
Go for fiber-rich foods, such as whole-grain bread, oats, rye, fruits, vegetables, nuts, seeds, peas, beans, and many more.
4.) Manage Stress
When you are stressed, your body will release a hormone called cortisol. While this hormone is initially intended to decrease your appetite, chronic stress can cause otherwise.
The hormone will send signals to your body to replenish its nutritional stores in the form of carbohydrates.
And unfortunately, this is why you are craving a lot of sugars and refined carbs when you’re stressed.
Take time to manage stress so you can fight this effect on your body.
Exercise works wonders when you want to know how to lose 80 pounds in 6 months. This is why it is recommended that you combine exercise with a healthy diet.
In fact, exercise has been found to reverse the effects of certain illnesses in your body.
Through regular exercise, you can lower your blood pressure and cholesterol; which reduces your risk for a heart attack.
Exercising can also help you achieve your weight loss goals. It helps increase your metabolism and maintain lean body mass.
There are plenty of things you can do to get active. Here are some of our recommendations:
1.) Strength Training
Strength training will help build lean muscle tissue, which is effective in burning calories 24/7. The more lean muscle you have, the quicker you’ll be able to slim down.
Do some push-ups, squats, or lunges. If you have free weights at home, you can do simple bicep curls or tricep extensions.
Practicing strength training three to four times a week can already be a big help in your weight loss goals.
2.) Go on a Walk
Walking is a great way to manage your weight. Studies have found that walking can help lower weight in obese individuals.
The best thing about walking is that you can do it anytime and anywhere.
You don’t even need to pay a gym membership or buy any special equipment.
Another exercise that can help you lose weight is cycling.
Nowadays, there are stationary bikes that will help you get the same benefits when you hop on your bike.
Studies have shown that you can already burn around 260 calories when you bike at a moderate pace for 30 minutes.
Apart from weight loss, cycling helps in lowering your risk for heart disease, cancer, and insulin sensitivity.
While you can exercise at any time of the day, the recommended time to do it is during evenings.
This is because this is the time when your metabolism slows down. By doing 30 minutes of aerobic activity before dinner, you’ll already be able to increase your metabolic rate.
How To Lose 80 Pounds In 6 Months
If you are hoping to lose weight in a short time period, it’s important that you remember the above-mentioned tips.
Diet and exercise always go together when you want to achieve long-lasting results.
But apart from those, here are some other things we would like to share with you:
1.) Practice Mindful Eating
Be aware of what and how you are eating. By following this practice, you can already maintain a healthy weight. You are conscious of the things you are eating and you know how to enjoy your food.
You can do this by making meal prep a happy weekly habit. Prepare your own meals and look forward to the food you carefully planned out.
And when you’re eating, don’t do it in front of a TV or while you’re working.
Also, avoid eating when you’re feeling stressed or bored. Remember, you may not be hungry– just bored.
2.) Get Lots of Sleep
Apart from eating right and exercising, you also need to get a good night’s sleep.
Studies have shown that getting less than 5-6 hours of sleep per night increases your chance of becoming obese.
When you lack sleep, your body will make you crave certain food. Not to mention, poor-quality or insufficient sleep will slow down your metabolism too.
3.) Aim for Long Term Results
Your goal may be to lose weight in 6 months, but try to aim for long term results.
While you may already see your body improve in that time frame, you should practice long-term lifestyle and behavior changes.
When you do this, you’ll be able to maintain the weight loss you’ve already achieved. You certainly don’t want to lose weight in 6 months and gain it back after.
4.) Set Short Yet Attainable Goals
You may need to lose a total of 20 pounds. But when you start, don’t look at it as a whole. This will only make you feel overwhelmed and frustrate you before you even get started.
Instead, focus on the first 5 to 10% of your total body weight.
You’ll be surprised just how far you’ll get when you do this.
Also read: How Much Weight Can You Lose In 100 Days?
Frequently Asked Questions
How long does it take to lose 80 pounds?
The healthy practice is to lose 1-2 pounds per week. If your goal is to lose 80 pounds properly, it will likely take you 10 months to do so.
How much weight can realistically be lost in 6 months?
Using the above example, you may be able to lose up to 50 pounds per week.
However, there are plenty of factors that may change this. Focus on your goal so you can start losing weight.
Will I have loose skin if I lose 80 pounds?
If you only need to lose 20 pounds or less, you won’t necessarily have to worry about loose skin.
But if you lose 80 pounds, you may have to deal with loose skin.
This shouldn’t bother you that much though because the benefits of having a healthier body far outweigh the cons of excess skin.
Iesha is a loving mother of 2 beautiful children. She’s an active parent who enjoys indoor and outdoor adventures with her family. Her mission is to share practical and realistic parenting advice to help the parenting community becoming stronger.
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