Eating Fewer Calories
- Eighty pounds is a lot to lose, so you really don't want to lose it too quickly. In order to understand how many calories you must cut out to lose weight, you must first understand how many calories you must consume in order to gain one pound. 3,500 calories equals one pound of body weight. This means that for every 3,500 calories you eat and do not burn off with physical activity, you will gain one pound. In order to lose one pound, you must either cut 3,500 calories out of your diet or make sure you are burning at least this many calories.
It is considered fairly healthy to lose between one to two pounds per week, so you could realistically and safely cut out anywhere from 3,500 calories to 7,000 additional calories per week. Using simple math to break those numbers down to calories daily, take 7,000 divided by seven days. That equals 1,000 calories a day if you are trying to lose 2 pounds a week, or 500 calories a day if you are trying to lose just one pound a week.
Physical activity and how many calories are burned must also be taken into consideration. If you are used to eating a 2,000 calorie per day diet, you don't want to necessarily cut out 1,000 calories a day. You could get away with cutting out 500 calories and eating a 1,500 calorie per day diet, but make sure to burn an additional 500 calories via physical activity.
Getting Physical Exercise
- For the next step of burning 500 or more calories a day, you must do some sort of physical activity to ensure that you are burning the calories. Keep in mind that most people burn a fair number of calories doing normal activities throughout the day. Even sleeping burns calories because you are breathing, tossing and turning, etc. As an example of how many calories are burned from physical activity, take into consideration that walking for just 30 minutes burns approximately 150 calories, or five calories per minute. That said, walking for 45 to 60 minutes will be more effective still. Walking 45 minutes equals approximately 225 calories, and 60 minutes will burn about 300 calories. Most people are burning the remaining calories with ordinary physical activity, but walking for an hour and a half a day or twice a day for 45 minutes ensuree that you are burning more calories.
Other Helpful Hints
- Water retention is also a problem, and drinking 8 to 10 glasses of water a day will help with this. Many people avoid drinking water if they retain water because they think they will retain more, but the more water you drink, the more water you will lose. You also lose water from sweating during workouts. Getting enough sleep is also necessary. Get 8 or 9 hours of good rest a night, and stick to a daily schedule. Finally, eat a healthy, well-balanced diet and take a multivitamin to ensure that you are getting all the proper nutrients.