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