There’s a lot of wrong weight loss information on the web. A lot of what is suggested lacks the best evidence and it’s not supported by any scientific research.
However, there are a number of natural techniques that have been scientifically verified to work. how to lose 80 pounds or more Let’s begin.
1. It’s All About Planning
When you’re dealing with significant weight loss, it’s crucial to understand that it’s not going to be a quick and easy process. Along the way, you’re going to encounter various obstacles and setbacks. However, there are several tips and tricks shared by weight loss experts and individuals who have successfully lost weight that can help you cut calories, combat hunger pangs, make exercising more manageable, and stay motivated. Some of these tips are widely known and tested, while others may come as a surprise.
2. Go Big for Breakfast
Eating a larger breakfast and a lighter dinner may aid weight loss, according to studies. Additionally, consuming a warm, solid, high-protein meal in the morning can lead to feeling fuller and less hungry throughout the day. To optimize this effect, experts recommend aiming for a breakfast that is between 350-400 calories and contains at least 25 grams of protein. Domenica Rubino, MD, who directs the Washington Center for Weight Management & Research,
3. Keep a Photo Diary
According to Susan Albers, a renowned author and psychologist who wrote the book EatQ, we tend to have poor recollection of what we eat. To combat this, she suggests saving photos of our daily meals and snacks and reviewing them before the next time we eat. This can help us remember what we’ve already consumed, and potentially encourage us to choose a smaller portion or a different food item. In essence, this technique can assist us in making more conscious and informed decisions about our eating habits.
4. My Fitness Pal app.
Blogger Lisa Durant admits that she doesn’t view food and portions in the same way as naturally thin people do. In an effort to improve her relationship with food, she turned to the My Fitness Pal app. By using the app to track what she ate and how much, she was able to hold herself accountable and be honest about her habits. Additionally, she established weight loss and fitness goals to monitor her progress. Lisa believes that without the assistance of the app, she would likely regain some of the weight she had lost.
5. Meal replacement for weight loss.
If you’re under the guidance of a licensed professional, you’ll be required to consume a single normal meal every day, while substituting the rest of your meals with special shakes, soups, or bars. According to Dr. Ken Fujioka, an obesity expert at the Scripps Clinic in San Diego, “If you can adhere to this regimen, you’ll observe significant changes within 6 months to a year.”
6.Healthy Food Organization.
If you find yourself constantly giving in to the temptation of unhealthy snacks at home, simply getting rid of them might not be enough. According to psychologist Susan Albers, it’s also important to reorganize your pantry and fridge in a way that makes healthy foods more visible and easily accessible. To do this, you can try placing fresh fruits and vegetables at eye level, rather than hidden away in a drawer. By making healthier options more visible, you are more likely to reach for them when you open the fridge or pantry, rather than impulsively grabbing for less nutritious snacks. It’s important to remember that the old saying, “out of sight, out of mind,” also applies to healthy foods, so keeping them within easy reach can help you form better eating habits.
7. Meal Planning & Shopping.
To avoid relying on take-out and maintain control over your meals, it’s important to plan ahead and have the necessary ingredients on hand. Consider preparing meals that are suitable for everyone in the household, such as a vegetable stir-fry that can also serve as a side dish. Collaborating on a grocery list, even if each person cooks separately, can also be helpful in ensuring that you have everything you need.
It’s wise to steer clear of bulk warehouse stores, according to Albers. These stores often offer oversized items, which can increase the temptation to overeat.
8. Group support for weight loss.
Losing weight can be a challenging journey, but having a supportive group can make all the difference. When you have people who understand your struggles and goals, you gain a fresh perspective and receive encouragement that can help you stay on track. In addition, you can pick up helpful tips and even engage in a little friendly competition if that motivates you. When Durant lost 115 pounds, she found Weight Watchers to be an excellent source of support. She particularly enjoyed her leader’s guidance and inspiration during their in-person meetings. Nowadays, online forums and social media can also be great sources of support. Moreover, don’t forget that your family and friends can also play a vital role in helping you maintain your weight loss.
9. Encouraging self-compassion exercise.
Let’s face it, we all have moments where we slip up on our health and fitness journey, and it can be tough to forgive ourselves. But according to Rubino, there’s a way to overcome this challenge. Pretend that your friend made the same mistake and is feeling down about it. Write a note of encouragement to uplift them, and then read it aloud, but direct it towards yourself. This simple exercise can be an effective way to offer yourself kindness and compassion that you might not normally extend. By doing this, you may find that the words you say to yourself are more supportive and uplifting than what you typically hear from that nagging inner voice.
10.Try Physical Therapy.
Rubino suggests that you can re-establish a connection with your body by seeking the assistance of a physical therapist. These professionals are equipped to help individuals who experience medical challenges and struggle with movement in their day-to-day lives. You can view them as a stepping stone to preparing for a personal trainer. By creating a customized program that caters to your needs, a physical therapist can aid in enhancing your stability, muscle strength, and flexibility. Additionally, if you have any joint discomfort, physical therapy may provide relief for this as well.
11. Squatting for Muscle Strength.
Did you know that simply moving around with some extra weight can actually help build up your muscles? And as you work on shedding that excess body fat, it’s important to keep those muscles strong because they play a key role in burning fat and calories. But if you don’t use those muscles, they can start to deteriorate. One great exercise for engaging multiple muscle groups in your lower body is wall squats, especially when using an exercise ball for proper alignment. This workout targets most of the major muscles below your waist simultaneously.
12. Swimming for Low-Impact Exercise.
Swimming is an excellent form of exercise that engages the entire body while also burning calories effectively. According to Rasmussen, a fitness expert, swimming is a low-impact activity that provides joint support due to the buoyancy of the water. This activity combines both cardiovascular and muscle-strengthening elements, making it a time-efficient workout.
For those who find exercise challenging, consider swimming in chest-deep water. This technique can decrease swelling, improve circulation, and reduce inflammation-related discomfort. Overall, swimming is a highly beneficial activity that can help individuals stay fit and healthy.
13. Look Past the Pounds.
Don’t let the number on the scale be the sole measure of your success when it comes to weight loss. Even if the scale doesn’t show a significant change, it doesn’t necessarily mean that you’re not making progress. Take a moment to recognize and appreciate the positive changes that you’ve experienced beyond weight loss. Have you noticed your clothes fitting more loosely? Have you lost inches around your waistline? Has your blood pressure improved? If you have diabetes, have you seen an improvement in your sugar levels? Are you able to handle more exercise than before? It’s important to celebrate these non-scale victories as well. Remember to give yourself credit for all the progress you’ve made on your journey towards a healthier and happier life!
14. Sleep Apnea and Hormones.
Do you often feel like you’re not getting enough restful sleep, even though you’re spending enough hours in bed? You may be experiencing a condition called sleep apnea, which causes you to stop breathing for short periods of time while you’re asleep. It’s more common in people who are overweight, and it can disrupt your sleep without you even realizing it. Research has shown that a lack of sleep can affect the hormones that regulate hunger, leading to increased appetite and potential weight gain. To address this issue, it’s a good idea to get tested for sleep apnea and seek appropriate treatment.
15. Weight Loss Medicine.
Losing weight can be a challenging process as our bodies adapt to change. According to Dr. Fujioka, once you have lost between 5% to 10% of your body weight, your body will start fighting to lose any more. This means that the hormones that usually signal to your brain that you have had enough to eat will no longer be sent, and you may feel hungrier than usual. However, there are options available to help you combat this. Dr. Fujioka suggests speaking with your doctor about using medications to help you feel fuller, which could be either prescription drugs or over-the-counter products.
16. Stuck Scale: Don’t Stress.
Sometimes, despite our best efforts, we may find that the number on the scale doesn’t budge, no matter how hard we try. When this happens, it’s important to resist the urge to view it as a personal failure. Instead, we should give ourselves credit for maintaining our weight and not adding on any extra pounds – this is actually a significant accomplishment!
However, if we go for three months without seeing any changes in our weight, it may be a sign that it’s time to reassess our diet and exercise plan. We may need to make some adjustments or try something new in order to continue making progress towards our health and wellness goals.
How to lose 80 pounds in 6 months
Losing 80 pounds within six months is a significant and challenging target, but it’s doable when there is devotion and a good plan. Here are some steps you can consider: This avoids software instabilities.
1. Be Fully Dedicated to Your Goal:
A successful weight loss journey takes dedication and strength. You may put on a couple of pounds and tire of your new program, but there is no pain or gain.
2. Create and Follow a Diet Plan:
A diet is essential in losing weight.Here are some tips:
- Reduce Carb Intake: Carbohydrates in foods account for most of the calories. Standard carbs are bread, cakes, rice, potatoes, and pasta/noodles.
- Consume Smaller Portions: Detracting some from the amount of every meal will succeed in shaping your stomach to take in lesser portions at once.
- Eat Throughout the Day: Eat in small portions so your stomach is not empty, meaning digestion improvement.
- Drink Lots of Water: Drinking about 2-3 liters of water a day enhances digestion.
- Count Your Calories: Calorie counting is a beneficial habit.
3. Increase Physical Activity:
The body fat of 1 pound equals 3500 calories; correspondingly, a daily calorie deficit of 1333 cubes must be observed. The calorie intake can be reduced, and physical activity increased. Thus, this is being accomplished.
Remember to seek advice from a healthcare provider before embarking on any weight loss plan to confirm its safety and suitability for your particular conditions. It should also be noted that all bodies react differently to diet and exercise; thus, weight loss will take longer for some people.
written By Saman
Checked by Maham
