30 Mar 2016

How To Lose Weight: The 70/30 Rule

How to Loose weight, the 70/30 Rule., vickiarcher.com

Have you tried the 70/30 rule?

You can exercise like an athlete, but if your diet is poor you simply won’t shed any weight.


The truth is we can’t out exercise a bad diet. If you’ve ever found yourself religiously at the gym but the weight is not shifting then this could be why. Weight loss success comes down to the 70/30 rule. 70% of weight loss is due to making fundamental dietary changes and 30% comes from exercise.


Diet is absolutely vital and is the real key to shedding the fat.

5 Tips To Loose Weight With The 70/30 Rule

  • 1. Remove one dietary vice per day.

  • It takes 5 minutes to eat 500 calories, but can take up to two hours of exercise to burn it off.

Consuming calories from food is easy but burning off these calories by relying on exercise alone takes a lot of time and hard work.

It is much more achievable to cut your calorie intake by simply removing one dietary vice a day. Try skipping your afternoon chocolate fix, switching to black tea, skipping your morning fruit juice.

2. Boost protein intake at breakfast.

Protein at breakfast is vital for weight loss. Protein keeps us fuller for longer, consequently we will eat less throughout the day.

Have you tried poached eggs, avocado & spinach, yoghurt, seeds and berries, smoked salmon with avocado on buckwheat toast or porridge with flax seeds, chia seeds and a dollop of yoghurt?

3. Snacks are a no go.

New research indicates that grazing throughout the day is unhealthy and counter productive to weight loss. Stick to three satisfying meals a day, which includes protein, healthy fats, whole grains and vegetables.

4. Timing is everything.

There’s no need to run on the treadmill for hours.

Overly long cardio workouts can initiate a stress response which could inhibit weight loss.

30 minutes a day of exercise is optimal for weight loss; for example, a combination of cardio and resistance training such as brisk walking and Pilates.

5. Revive, don’t deprive.

Create healthy habits, not restrictions.

Much of our eating and drinking is borne out of habit. New healthy habits usually take between 1-4 weeks to kick in. Once you have created a healthy habit, it will stay with you for life.

image, natasha poly by terry richardson for french vogue 2005

How To Loose Weight: The 70/30 Rule, Lily Soutter

Lily Soutter is a Nutritionist & Nutritional Therapist

learn more about lily @ lilysoutternutrition.com

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In This Post:



Anita Rivera

Bonjour, Vicki!

I believe in the French way of eating: no snacks. That wisdom has the result of less calories consumed, then the natural, cultural tendency to walk more than we do here in America, and so on. Perhaps this rule is another way to say, MODERATION. As I’ve been getting older, I embrace my habits more in the idea that I am feeding my body nutrients to keep my humming along efficiently, happily and healthy. Good reminder here, less unnecessary calories, more GOOD nutrients, and pleasant, regular movement! CIAO!

Mimi Gregor

I’ve read that the French Paradox is due to the fact that they:
a) don’t snack, and
b) stop eating when they are almost full.

I like Michael Pollan’s simple distillation of how to eat: Eat food. Not too much. Mostly Plants.
(Let me qualify what he means by “food”. It’s not processed food that you get out of a box or that is extruded from a machine in a factory. It is real food that your great-grandmother would recognize as food.)


I have lost 5 kg since Xmas only by eating a bit lesser than normal and waling
for 1 hr every second day. Extrem excercise is not necessary and could even be harmful ….so easy with a little bit of discipline and luck.

Linda Boardman Kerr

The problem with the “no snack” idea is that if I get super hungry, even though I’ve had a good lunch or breakfast, I will inevitably over-eat at my next meal. Therefore, I carry a small handful of almonds to stop my stomach from growling, and I will eat sensibly at my next meal. This has worked for me for years.

Cathy C

Oh Vicki,
Such a timely post! Just this morning before work we decided that for the month of April we will only “shop the perimeter” of the grocery store – here in the US, the typical grocery store puts the produce, meat and dairy along the perimeter of store – a giant “U”. We generally do this anyway but became lax last winter and less healthy convenient food found its way to our home. I figure if we can do it for 30 days, it will become a habit. Your timing is uncanny. Thank you,

Heather in Arles

Ooh, these are all good reminders – but I want to add one more which is making a big difference for me – lose the alcohol. Even that one glass a night makes a difference in my body. And, I have fought it for years but the way my French friends eat at night – aka very little – seems to make a huge difference too. I try and have my big meal at lunch when my body can handle it, then something light for dinner. I still have a long way to go but it feels good to have lost 15 pounds!

Pamela in Portland

Vicki- I second the no snacks advice. I’ve been blessed with a good metabolism and am fairly small but as I’ve aged, it has become harder to keep the pounds at bay. I’ve found that if I follow the advice you’ve given…protein breakfast, healthy solid lunch and well rounded dinner, I can indulge in a little more alcohol and some special meals without putting on the weight. I also do 30-45 minutes of walking daily. It’s easy, free and gets me a small Viramin D fix in the rainy Pacific Northwest of the U.S! Bon appetite!


YESYES YES……….I AGREE……………Need to change that wine for water…….its a habit.I pick a PRETTY GLASS every night and have been going for a smaller glass TOO!It is the LIFYING to the LIPS that is the HABIT Not so much the TASTE…………..XX

The Enchanted Home

Great post and very timely since I am on a diet! I however disagree with 4, I carry small snacks and have 1 or 2 throughout the day…it sustains me just enough and allows me to feel “normal” and not like I am depriving myself. In fact went to a health conference a few weeks ago with a friend who is a doctor in that field and it was actually recommended for those that have more than 20 lbs to loose to carry a small snack and allow yourself to not get ultra hungry between meals, roasted almond, carrots a small treat that is 120 calories or less, etc….and LOTS of water was stressed too:) But of course everyone is different and responds accordingly to each plan so it’s a matter of finding the right one. Its not easy in the beginning but when clothes start to hang and are a little loose again…well that is just the best feeling in the world!

Kaye Tench

Very timely for me too this thread! I have 15lbs of menopausal weight that will go and come with each diet but always come back. I once trained for 5 days a week over one month with a trainer to get into shape for my son’s wedding and the poor man gave up with me . . . I lost 2 1/2 lbs in 1 month with eating a very good planned healthy diet. A man he was working at the same time with me, I could see his weight disappearing so easily!!!!
Last summer I had some health issues come up unexplained by doctor or hospital tests. I suspected my thyroid yet those tests were fine. Move to today and I have been researching and researching and finally came across a naturopath . . . after a saliva test it turns out my adrenal glands are totally out of whack producing far too much cortisol . . . dodgy sleeping rhythms explained also. Cortisol can flick a fat switch which instead of turning any food you eat into energy, will instead turn it into fat and store it. And it does not matter what that food is . . . I know as my diet is really good, and I am not a big drinker or chocolate addict or in fact sweets or cakes. Another DNA test showed that I was also not dealing well with healthy fats due to a gene gone out of whack – which came first I am not sure. I have been working with him since december – interestingly my weight is no less however my torso is quite transformed. Hormones balanced will diminish cravings and revitalise – even in the bedroom. I will stick with it and see how I go however I am pleased to now be addressing the issue and not the symptoms . . . as I passed out last summer and as I mentioned neither doctor or hospitals tests showed anything amiss. Things unaddressed I’m sure could only get worse in the future.
Going without wine or other alcohol produced absolutely no weight loss for me due to my cortisol issue. I also play 4-5 hours of tennis a week and do 2 pilates classes and at home do 10 minutes rebounding and some gentle pilates most days.
Our bodies are so individual and finding the right keys to make each one work is of vital importance. I am 66 with 3 small grandchildren to keep up with, and my wish is to be fit and flexible, not just physically, but mentally, emotionally and spiritually. So yes . . . I am very interested to see how I go with my new protocol and these changes being put into place. But just wanted to add my story in case it helped anyone else.

Corrina Tough

I went paleo a little over a year ago due to several severe auto immune conditions. One of my many symptoms was excess weight- even eating what I thought very healthy didn’t seem to do anything. The auto immune stuff meant I was in chronic pain so excercise was kind of out of the question. After research and friends having similar problems I went paleo- I have gone from 105kilos to 74 in 12mths. Initially I was losing 1.5-2kgs a week doing nothing but changing my diet. I am afraid I disagree about 70/30 when I first went paleo a paleo trainer told me it;s actually 80/20 and seeing as for the better part of the first 3mths on paleo I couldn’t excercise thats pretty amazing. Now I have more energy to excercise but its inccidental- I only walk- kids to school and up and down the layers of stairs in my french village house, lugging firewood to my salon etc etc xx


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