In today’s time, weight loss has become a huge task. And for many people, the reason for weight loss is their lifestyle. Today we will talk about this. And tell you how you can keep your body fit by following a simple 9-1 rule.
9-1 rule is a rule that anyone can easily follow to improve their health and lose weight. It also reduces the risk of problems like PCOD, thyroid, can be more active, energetic and happy.
This rule is so simple that you do not need any diet plan or any supplement to follow this rule. So let’s see what this 9-1 Rule is for Weight Loss step by step.
9 – 9000 Thousands Steps
In 9-1 rule, 9 means 9000 steps, meaning you have to complete 9000 steps every day. Now you might be wondering why only 9000?
A research published in Nature General found that walking 8200 steps daily. Reduces the chances of many types of chronic diseases.
No matter how many steps you want to walk 10000,12000. But 9000 is a minimum number, every adult should definitely aim at. On an average by completing 9000 steps, anyone can burn calories from 250 to 350 calories. It is not necessary to complete all your steps in one go. This is the total step count of your entire day.
You can track it through a smart watch or phone. And it is not that you have to work at a fast speed. You can walk according to your age and comfort at moderate speed. you get all these benefits of walking.
8- 8 Glasses of Water
8 in 9-1 rule stands for 8 glasses of water.
It is a general recommendation that every person should drink at least 8 glasses of water a day. Which is around 2 liters, but the reality is that we do not even drink this much water many times.
So we should make a rule, set a target of drinking at least 8 classes of water every day. And then gradually take it to three to four liters.
So that, our organs will work well and our health will be good. And it will also help in weight loss.
7- 7 Hours of Sleep
Yes, taking 7 hours of sleep is very important. Many studies show that sleeping less than 7 hours increases the risk of obesity. A minimum of 7 hours of sleep is required for an adult.
People who sleep less than 6 to 7 hours are found to have hormonal changes that cause weight gain. Sleeping less also increases the risk of diabetes, cognitive decline, heart disease and stroke. So the goal of a minimum of 7 hours of sleep is must.
6- 6 Minutes of Mindfulness
In 9-1 rule is 6 means 6 minutes of mindfulness. Most of our focus is on keeping our body fit. But in this rule we also pay attention to our mental health.
So we give 6 minutes a day to mindfulness, even if you have never meditated before. 6 minutes can be a very good starting point for you, then you can gradually increase this duration.
If I do a Futher breakdown, then out of 6 minutes, first 1 minute can be given to deep breathing. And then for 5 minutes meditation can be done.
Read more: 7 Days No Sugar Challenge for Weight Loss
5- 5 Servings of Fresh Fruits and Vegetables
In 9-1 rule, 5 stands for 5 servings of fresh fruits and vegetables. Which means that you have to take at least two servings of fruits. And three servings of vegetables in a day.
Such as you can take one fruit in the morning for breakfast. And then take one in the afternoon or evening. Similarly, in lunch and dinner, you have to take a bowl of vegetables. And take a plate of salad in one meal.
By doing this, your daily servings of fresh fruits and vegetables are completed.
4- 4 Short Breaks
In 9 – 1 rule 4 means 4 short breaks. Let us say one person works nonstop for 8 hours and another person takes four rest breaks in 8 hours. So which person will be more productive?
Research shows that mini breaks increase our productivity. By working continuously our mind gets tired and our performance also deteriorates.
Another interesting thing is taking short breaks also helps our Brain to learn not to do . So let’s see how you can take these mini-breaks.
You can do deep breathing sitting on your seat so that both your mind and your eyes will relax.
You can straighten the body by getting up from the seat. This will improve blood circulation in the body and also reduce stiffness in the body.
You can go to refill your water bottle or take tea or coffee. Which will also make your body move a little.
Or you can keep some healthy snacks like fruits with you and eat them during this break.
You can organize your counter.
So basically by taking these mini breaks, you give yourself a break for a few minutes. And four such breaks will keep your mental health good.
3 – 3 Healthy Meals
In 9 – 1 rule 3 stands for 3 healthy meals – breakfast, lunch and dinner. Skipping even one of these increases the chances of overeating later. Which can lead to weight gain, hence it is necessary to take 3 healthy meals a day.
Let’s see how these meals should be.
For a healthy meal, you will divide your plate into 3 parts. And in the half plate you will have non starchy vegetables such as any vegetable or salad. In 1 quarter you can take a source of lean protein like Paneer, Dal, rajma, Chole.
And to make this food, you can use healthy fats like ghee, mustard oil, olive oil.
And then in one quarter you can have any whole grain like rice, millets or wheat chapatti.
Along with this food you can also add some dairy product. For example, 1 bowl of curd or 1 glass of butter milk.
This makes a complete, healthy and balanced meal. If your goal is to lose weight then calories play a very important role. So we would suggest that in cases like weight loss, PCOD, Thyroid. You should prepare a customized meal plan from a qualified dietician.
2 – 2 Hours of Gap
In 9 – 1 rule 2 stands for 2 hours of gap between your dinner and bed time. By keeping a gap of 2 hours between eating and sleeping, your food will get time to digest. And you will also be able to sleep.
Today it is a bit difficult to maintain this gap in the schedule. So try to have dinner before reaching home. And then do the rest of your work and maybe even go for a walk.
1 – 1 Physical Activity
In 9 – 1 Rule, 1 stands for 1 physical activity in our daily routine. It can be gym or any sport which you can add in your daily routine. Because sitting in one place all day can make our body stiff.
And that is why it is important to include a physical activity in the day.
Conclusion
So that was all about the 9-1 rule. Following these can help you in your weight loss journey and you can remain fit. The 9-to-1 rule offers a simple yet effective approach to weight loss. By emphasizing nutrient-dense, whole foods while minimizing processed treats. By following this guideline, you can create a sustainable and enjoyable weight loss journey.
Remember, consistency is key. Incorporate the 9-to-1 rule into your daily life and gradually make healthier choices. With patience and dedication, you’ll achieve your weight loss goals. And improve your overall well-being.These are all general instructions, you can change them a bit according to you.
Disclaimer
This page contains information that should only be used for general education and informational purposes. It is not meant to be used as medical advice. Before making any decisions about your health or weight reduction, you must speak with a licensed healthcare provider.
Individual outcomes could differ, and not everyone should apply the 9-1 rule. It is critical to take into account your unique requirements, medical background, and any underlying medical issues. Prioritize individualised advice from a medical professional at all times to guarantee a secure and successful weight-loss strategy.
