Healthy fats, such as unsaturated fats are essential for you and your diet. You can find plenty of mono- and polyunsaturated fats in fish, nuts, seeds, avocadoes , olives, and some oils corn, sunflower, soybean, olive, sesame, canola. Some foods are generally known to be unhealthy, while others may be thought to be not that bad, while still harming your health and adding to your energy intake.
That is why it is important to pay attention to the labels of the foods that you consume. Just as you should include unsaturated fats into your diet, you should try to avoid saturated and trans fats. These two types of fat are unhealthy and only add to the risk of such conditions such as obesity, diabetes, and cardiovascular diseases Simple carbs are not the worst thing that you can eat, however, when they appear in the form of added sugars is when the tables turn.
Sweets, candy , sugary drinks, or any other type of food with added sugars should be avoided Processed foods are foods that have been altered in the course of their preparation. Not all processed foods are bad for you, but such types as ultra-processed foods contain high levels of salt, sugar, and unhealthy fat.
They are often low in nutrients and high in calories 6 , which makes them one of the worst options for a diet. Exercise is a great way to increase your energy expenditure and calorie burn.
In combination with healthy nutrition, it will help you slim down and improve your overall wellness. Remember that any exercise is better than no exercise. Yes, it could, but sole intermittent fasting might not be very effective. Although intermittent fasting has proven to help people lose weight 7 , if you pack yourself with sweets and junk food during the eating windows, do not expect a healthy and impressive result. If you want to lose 80 pounds with the help of intermittent fasting, you should also stick to a healthy well-balanced diet and a regular workout regimen.
That way you will be able to reach your goal, get fit, and even improve your health. Theoretically, you can. The basis of weight loss is burning more calories than you consume.
Usually, people create that energy deficit by reducing their daily caloric intake and increasing their level of physical activity. There are no strict requirements on how intensely you should exercise in order to lose 80 pounds, especially if you have no time restriction and stick to a healthy diet that creates a caloric deficit.
Any exercise is better than no exercise, and the more you do — the better 4. All you need is to regularly perform a physical activity that will burn fat and improve your wellness. The best option is to choose the type of exercise that you like the best and enjoy the time that you spend during this exercise.
It can be walking, running, swimming, cycling, playing tennis or football, doing yoga or Pilates , and basically any other type of physical activity that you prefer 5. As the amount of weight that you lose a week depends on lots of factors, including your age, sex, initial weight, body composition, and others, the answer to that question varies individually.
If you want to stick to a healthy weight loss pace, then it will take you about 10 months to shed 80 pounds. This is quite long, but it is absolutely worth it, as it will help you change your habits, improve your wellness, and most importantly, make your weight loss sustainable.
Healthy nutrition and regular exercise are the keys to your successful weight loss journey. Some people find 10 months too long and are wondering how to lose 80 pounds in 4 months, and ask if it is safe to lose 80 pounds in 4 months.
Such a rapid weight loss is not recommended in most cases, however, if your doctor approves of such pace, and provides constant medical supervision, then it could be possible with the help of medical resources. But you should not strive for that result on your own, as it may be dangerous for your health. Before making any decisions concerning your weight loss or health, please consult a dietitian.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
Any action you take upon the information presented in this article is strictly at your own risk and responsibility! Nikki is an experienced writer who specializes in nutrition, weight management and overall health. The Lifestyle Growing up, I was always a chubby kid, but my whole family was on the heavy side, so I didn't worry much about it until college.
During my first year out of high school, a friend and I found this weight-loss clinic in our area. The staff there told us to start taking vitamin B12 shots, gave us some weight-loss pills, and advised us to stop eating all carbohydrates. So since I had no knowledge of how to cook or what to do with a vegetable, I became super malnourished. I was basically eating meat and cheese. After losing 20 pounds over the course of two months, my mom took me to the doctor because I was shaky, sweaty, and had horrible stomach cramps.
The doctor told me that I had to eat normally again. I went back to noshing on leftover pasta and breadsticks from the restaurant where I worked. I gained back those 20 pounds I had lost—and then some. After that, I gave up on losing weight. I got married, became pregnant with my first son, and gained 50 pounds. Not long after, I got pregnant with my second son. At that time, I weighed pounds. Six weeks after giving birth to my second kid, I stepped on the scale at my doctor's office and realized that I hadn't lost any weight since having him.
I was shocked that I was pounds. Since I grew up overweight, I didn't want my children to go to school and be the chubby kid. In addition to that, I couldn't believe that I was still wearing my maternity jeans. It was time to do something. The Change I told myself that I was done buying jeans until I got to a smaller size. The first thing I did was talk to my mom, who was on Weight Watchers, about how to count calories.
I had no desire to go to a gym and work out, which meant I ended up scouring the internet for endless pyramid schemes, false information, and influencers trying to sell weight loss products. That is when I discovered that weight is simply regulated by calories in vs calories out. I bought a food scale, and started weighing out all my food and tracking my calories.
Before I knew it, the weight started melting off and I was feeling more energized and motivated than ever! This led to me getting a gym membership and starting to go a few days a week for about two months, until ultimately the pandemic hit and gyms were forced to close. At this time I began using walking as my primary exercise.
I started aiming for 5, steps per day, then 10, and eventually settled at about 20, steps per day to speed up the progress. At about pounds, I managed to hit a tremendous 40, steps in one day! I learned that with 20, steps a day I was burning over 1, calories per day which really helped kickstart my entire fitness journey.
In my opinion, walking really ends up being the absolute best workout for beginners and intermediates. There's nearly no recovery time and can be done in any conditions. Even with the gyms open now, my exercise of choice will always be walking.
Now that gyms and fitness centers near me are shutting down again because of COVID, I'm back on the treadmill multiple times per week, sometimes even multiple times per day to burn off those calories so I can squeeze in some food I love. I am officially down 81 pounds, and now weigh pounds. I lost the majority of that—around 60 pounds—by August this year, and then slowed down from there.
I am now eating more as I'm shifting into building muscle.
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