80 20 rule of diet and exercise of Diet and Exercise: Everyone likes a healthy and fit body and how to maintain our body is in our hands. In today’s time, it becomes a little difficult for us to maintain a healthy and fit body. And it can also cause harm.
For example, being overweight increases the chances of sugar, blood pressure, high cholesterol, fatty liver, arthritis, etc. The more overweight we are, the greater the risk of health problems. Especially it is not good to be overweight after the age of 40.
So in today’s article we will delve into this matter and know about a solution to lose weight and keep the body fit i.e. 80 20 rule of diet and exercise. So let’s know What is 80 20 rule of diet and exercise?
What is 80 20 rule of diet and exercise?
Many people think that we are exercising, we are exercising, yet our weight is not reducing, it is wrong to focus more on food habits.
If your calorie intake does not decrease, your exercise will not work. According to research, people can modify their diet quickly and get the results very quickly, but if we do not modify our diet and only focus on exercise, it can be difficult to lose weight.
The formula is 80:20, always remember, 80 is our food habits and 20 are exercises, 80 percent of our body weight depends on food habits, what we eat and what we drink depends on it.
In this article we will go into more depth about the 80:20 formula but remember 2 things to lose weight one is food habits and the other is exercise.
Role of Food Habits
First of all we will talk about food habits. Food habits play a very major role in our weight loss journey.
So today we will learn about some such food habits which can help us in our weight loss journey.
Foods to avoid
Sugar: So first comes added sugar. Added sugar is a big no if you want to lose weight.
Fried Food: Fried food usually contains a lot of calories, which leads to weight gain
Soda: Soda contains a lot of sugary calories, which causes weight gain.
Carbs: We should not eat carbs after 7 PM or 2 hours before sleeping because it can cause digestive discomfort.
Packaged snacks: Packaged snacks contain a lot of calories and very little nutrients, which can increase our weight.
Read Also: 9 -1 Rule for Weight Loss
Foods to eat
Avocado: Avocados contain fiber which makes you feel full and reduces your calorie intake.
Oats: Oats are a healthy option because they contain many nutrients like vitamin B, iron and manganese.
Cucumber: Cucumber is a low fat hydrating food item that can be eaten in salads.
Greek Yogurt: Greek yogurt contains protein and is a healthy option for breakfast.
Apple: Apples contain fiber which makes us feel full and also has less calories.(80 20 rule of diet and exercise)
Role of Exercise
Now we read above that our diet plays a role in weight loss journey, this does not mean that exercise does not play a role, it also has a big role.
We can improve our weight loss journey if we do exercise along with taking a good diet.
Now what to do in exercise?
There is no point in exercise that you have to do this, whatever moderate exercise you can do, do it.
Whatever exercise you feel you can do comfortably, whether it is walking, cycling or anything else.
There is no benefit in walking for a few days and then quitting or exercising for a few months.
Do as much as your body allows. If you feel that you are too tired then take rest.
So here are some exercises which can help you lose weight.
Jumping jacks
Push ups
Plank
Squats
Burpees
Bicycle crunches
Reverse crunches
High knees
Butt kickers
Jump squats
Some Additional Tips for Weight Loss
Drink water 30 minutes befoe lunch.
Add green tea in your diet.
Eat slowly.
Skip fast food.
Add more protein to your diet.
Eliminate sugar
Make fibre your best friend.
Conclusion
So that’s all about the 80/20 rule of diet and exercise. If we want to lose weight then we have to focus on diet and exercise. Along with this, you can also follow the tips given above which can help you in your weight loss journey.
Disclaimer
This article explains that our healthy eating habits play 80% role in our weight loss journey and exercise plays 20% role.
This is a general principle that may prove true for a few people and results may vary for a few people. Always take the advice of your dietitian and professional according to your needs and goals.
Also, if you are allergic to any of the food items mentioned above, do not take them. Please consult with a qualified healthcare professional for any health concerns or before making any significant changes to your diet or exercise routine.
