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Home arrow Nutrition arrow Weight Management arrow How to Lose 80 Pounds Using Science-Based Strategies

How to Lose 80 Pounds Using Science-Based Strategies

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
8 min read 1616 Views 0 Comments
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Losing 80 pounds might sound like a difficult task to complete. But with the right weight loss methods and dedication, you can achieve that extraordinary goal.

how to lose 80 pounds

Losing weight is a crazy journey that requires time and consistency. 

Skipping meals and cutting out certain food groups are not the right methods. People tend to follow these strategies when trying to lose weight fast. However, our bodies aren’t meant to do that. We need plenty of fuel that can help our bodies recover from exercise.

The best way to progress your weight loss journey is to follow a calorie deficit that includes nutritional foods. You can do this by following a diet program that is scientifically proven to aid weight loss in a sustainable length of time.

80 pounds might seem like a lot. If you’re dedicated to losing that much weight, you need to find a workout routine that uses healthy strategies. 

So what tactics for losing 80 pounds could you use?

80-Pound Weight Loss: Is It Possible? 

Yes, it is possible to lose 80 pounds. 

However, you should only lose this much weight in a safe amount of time. It’s recommended that people lose 1–2 pounds a week during their weight loss journey. Eating too little or exhausting yourself at the gym can dampen this progress. 

Aim to lose weight gradually, as this can make you feel stronger and help you build muscle. 

Burning 500 calories a day can make this weight loss goal possible. All you have to do is be determined and dedicate your efforts toward cardiovascular exercise. This will help you not only lose weight but feel fitter physically. 

How Long Will It Take to Lose 80 Pounds?

Losing that much weight will take time, as you need to do it safely. 

The time it takes can depend on the person and their lifestyle. Age, health status, current body weight, physical activity, and diet are contributing factors. Staying consistent with your weight loss plan will ensure you drop those pounds each week. 

Dropping 1–2 pounds per week can help you reach your target in 40–80 weeks. However, you might have slow days that can prevent that 1–2-pound goal. Don’t worry because weight loss journeys aren’t meant to be a smooth process. 

Think more about your weight loss plan rather than the length of time. Putting in the hard work will get you there eventually!

What Affects Weight Loss Pace?

There are many lifestyle and dietary choices that can affect your weight loss pace. 

Missed days in your workout regime could affect your overall progress. However, taking rest days is just as important as exercising. Make sure to plan your rest days to prevent a decline in your weight loss pace. 

Naturally, as you lose more weight, you also lose some muscle. This will eventually lead to a weight loss plateau. A slow metabolism will hinder your 80-pound weight loss journey, so the best thing to do is increase the intensity of your workouts.

Straying from your healthy diet can dramatically affect your weight loss. Eating sugary foods and drinks can set you back a few days or weeks. Of course, it’s healthy to treat yourself now and then, but try to stick to your diet as much as possible.

Is It Possible to Lose 80 Pounds at Home?

You can definitely lose 80 pounds at home by exercising and following a low-calorie diet.

Gyms might seem intimidating to some people, so exercising at home is a great option. You can follow workout videos or go running. The gym will have the necessary equipment and space, of course, but it doesn’t suit everyone. Just go running, a mile a day will be enough to increase metabolism.

A diet is simple to follow at home too. You have the meal ingredients right at your feet (or more likely, the fridge)! After exercising at home, you will have more time to cook meals instead of traveling to and from the gym. This extra time could help you plan your exercise for the upcoming days.

Exercising at home also has its disadvantages. Your house is where you feel relaxed and comfortable, so you might not feel motivated to get up. To get around this, you can create a schedule before going to sleep, which ensures you wake up with a set plan. 

How to Lose 80 Pounds: 8 Proven Tactics You Should Try

To lose a considerable amount of weight, you need to be consistent with your exercise and diet program. Here are 8 proven methods to help you lose 80 pounds. 

#1 Figure out your daily caloric intake 

The number of calories you eat per day will determine how much weight you lose. Your caloric intake can depend on your age, sex, current weight, and activity level. Online calculators will estimate your recommended caloric intake based on these factors. 

If you want to lose 80 pounds efficiently, you need to eat 400–500 calories less than your usual amount. The average caloric intake to maintain weight for women is 2,000, and for men – it’s 2,400. This means you would either have to consume 1,500 calories or 1,900. 

Consuming below this amount could harm your weight loss progress. If you eat too little, your body will burn muscle rather than fat. This could make you feel weak and fatigued. 

#2 Exercise every day

This weight loss method is basically a given. You need to perform high-intensity workouts (often known as HIIT) to burn those calories. Cardiovascular exercise is great for weight loss, but even better for your heart. Feeling fit is just more motivation to reach your goals.

You could also go for a daily walk to increase your activity levels and promote weight loss. Walking is said to strengthen your bones and muscles, which could help you perform more strenuous exercises. Go for a brisk walk in the morning to wake your body for the day. 

Remember –  losing weight is basically impossible if you don’t have the right mindset. Making healthy lifestyle changes, like getting fit, can boost your mental strength. If you can walk instead of drive, then take that option instead. You’ll feel much better about doing it!

#3 Avoid empty calories

Consuming sugary drinks, alcohol, and highly refined foods could slow down your weight loss progress. Try to avoid these empty calories when losing 80 pounds.

A high sugar intake contributes to prolonged elevated blood sugar. This disrupts your insulin levels, which turns most of that sugar into fat. It’s natural to get sugar cravings when you’re on a strict diet, so keep your goal in mind when you feel tempted. 

Eating delicious sweet fruits can stop you from consuming sugary snacks. Just munch on some fruit, and you should feel your junk food cravings disappear throughout the day. Eating unhealthy foods can leave you feeling more hungry after full meals.

#4 Eat more fruits and vegetables

Fruit and vegetables will fuel your body with vitamins and minerals. 

They’re a great source of dietary fiber that can encourage a healthy gut. Eating this food will not only take up little space in your calorie deficit but give you more energy. You need plenty of energy to exercise and lose those 80 pounds in a safe way.

You can easily replace some of your meal ingredients with fruit and vegetables. For example, you could replace pasta with broccoli and peppers. The water and fiber in fruits will add volume to your meals, which helps you feel full quicker on a balanced diet.

#5 Increase your protein intake

Protein helps your body recover after strenuous exercise. The amino acids in lean protein will build and repair muscle, so it’s important to consume this when losing weight. You could incorporate eggs, chicken, salmon, peanut butter, and lean beef into your diet. 

Buying some protein powder will also benefit your weight loss. Protein shakes are quick to make, especially before or after working out. If you don’t eat enough protein, you can easily fuel yourself with a drink. You can simply mix the powder with milk or water, and you’re ready to go! 

#6 Try intermittent fasting 

Intermittent fasting is an eating pattern that switches between periods of eating and fasting. For example, you might only eat between 11 AM and 7 PM. You wouldn’t be able to have food outside of that time slot. This is supposed to help you lose weight quickly.

#7 Set realistic goals

Creating fitness goals before your weight loss journey can give you a boost of motivation. Losing weight isn’t easy, so you need to have goals in your mind that push you towards burning those unwanted calories. Write down your achievements to monitor your progress as well. 

Fitness goals will also help you plan and commit to a sustainable routine. If you want to lose 80 pounds, you will need to set daily, weekly, or monthly goals. One goal could be to lose 1–2 pounds per week. Just keep referring to these weight loss goals throughout your journey. 

#8 Get enough sleep

Not getting enough sleep can dramatically slow down your weight loss progress. Most adults need 7 or more hours of sleep to gain enough energy. 

Sleep deprivation will make your metabolism groggy. A tired metabolism leads to faulty insulin production in your body. Hormones like insulin convert sugar and starches into energy. If your body can’t naturally follow this process, it will store more unwanted fat. 

To get enough sleep, you can limit the amount of screen time during the night. Blue light from phones and TVs can suppress melatonin, a hormone that helps with circadian rhythms. If your body doesn’t cycle through the 24-hour clock properly, then you won’t get full rest. 

Certain foods can also help you sleep. Almonds, cherries, kiwis, turkey, and walnuts are supposed to aid your nighttime rest. This is due to the high serotonin levels that these foods produce in your body. Just make sure to stop eating around 2–3 hours before bed. 

A Word From Our RD

To lose 80 pounds, you need to find a sustainable routine that focuses on your long-term health rather than quick, unhealthy solutions. Following a simple weight loss program can help you achieve your target of losing 80 pounds safely.

You should talk to your doctor about undergoing high-intensity interval training and trying new diets. Gaining advice from a medical professional will ensure you take the right steps on your journey. Doctors can also run through the risks of following rapid weight loss methods.

Create new habits that aid your weight loss. For example, you might go for walks in the morning to wake your body up. This simple habit can hugely benefit your activity level. Exercising outside might also encourage you to try the gym and lose some extra pounds.


Losing 80 pounds might seem like a challenging goal, but you can achieve that with consistency, self-confidence, and living an active life. 

Eating healthy food can also make a huge difference in your weight loss, so stick to a dietary plan that fuels your body with nutrition! 

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: April 7, 2023
8 min read 1616 Views 0 Comments

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