How Does the 30 30 30 Diet Work?

30 Minutes of Exercise 

There is no alternative of exercise to weight loss. Physical activity helps to increase the body’s metabolism, burns calories, and also produces insulin, which keeps the body active every moment. The more you can keep your body moving, the better for weight loss. Regular exercise also increases muscle strength and improves heart function. That’s why at least 30 minutes of exercise should be done regularly every day. This 30-minute workout can include walking, running, cardio, swimming, or going to the gym. At least 30 minutes of any exercise should be practiced daily.

Even if you’re not focused on losing weight, you should set aside 30 minutes a day for exercise. If you don’t keep your body moving, it will gradually weaken, making it difficult to perform even small tasks, such as climbing a few flights of stairs. Poor digestion, anemia, and reduced brain function can also occur.

Try to walk for 30 minutes in the morning. If you don’t want to go out, do free-hand exercises on a yoga mat for 30 minutes. Do aerobic exercises, Zumba, yoga—whatever is convenient. You can also walk for 30 minutes on the way back from the office.

30 Percent Calorie Reduction 

Another major obstacle to weight loss is not consuming a proper and healthy diet. Keeping your diet under control is important for weight loss. You should maintain a flowchart of how many calories you are taking in and how many calories you are expending. Additionally, a certain amount of fibrous food, protein, and minerals should be consumed every day. While keeping an eye on calories, care must also be taken to ensure that other nutrients are not removed from your diet.

Whenever you think your lifestyle is not right, and fried or non-nutritious food is part of your daily diet, it is important to change this routine! If you want to change this habit, you should first find out your body mass index (BMI) and calorie count. BMI is the ratio of your height to your weight and can indicate whether you are over- or underweight. Based on this, you can gauge how many calories you are consuming and how much you need to reduce. If your caloric intake is higher than what you need, reduce it by 30 percent. That is, if your daily intake is 3000 calories, bring it down to 2100.

What should be included in the diet chart? Fewer carbohydrates, more protein, fruits, and an adequate amount of water. If you can cut out sugary foods, fried foods, and excess rice—in short, those that are not very healthy—cutting 30 percent of your caloric intake won’t seem too difficult. So, create a proper diet chart and familiarize yourself with the calorie content of different foods.

Sometimes we mistakenly think that eating less should lead to weight loss. For example, eating 3 cups of rice instead of 1 cup. If you go to a restaurant and eat a burger, you’re already consuming about 600 calories, and that’s before considering other foods and cold drinks. Even small amounts can contain high calories.

Additionally, when we go on a diet, we often eat foods that we don’t realize cause weight gain instead of weight loss. And everyone’s BMI or metabolism is not the same. So, it’s not true that following the same diet as someone else will lead to weight loss for you as well. For this reason, it’s advisable to consult a nutritionist and maintain your food habits accordingly.

Enjoy your food: As important as food is to the body, so is chewing. Food should be eaten slowly, tasting and chewing properly. As a rule of thumb, take at least 30 minutes to eat each meal and savor the food. This process is called mindful eating. It helps to improve your digestion and also helps with weight loss. Remember not to watch TV or use your mobile phone while eating.

Follow the rules: Giving up on reducing calories after a few days will never do you any good. It’s unrealistic to expect that starting a diet plan will result in weight loss in one week or yield overnight results. Remember that you can’t make healthy food habits for years. Is it really possible to lose weight quickly by changing your whole routine in 7 days? No! So be cool and try to stick to the rules.

30 Minutes of Mental Relaxation 

The above two rules will work better if you can apply this third rule in your daily life. The first two steps are fairly easy to follow, but maintaining peace of mind is equally important. If you are not mentally fit, various problems can arise in your body. Excess stress leads to weight gain and food cravings—did you know?

You can do meditation to reduce stress. Music is also an effective stress reliever for many. Spending time with family, doing small hobbies, and engaging in creative activities—these can all bring peace of mind. And if nothing else works, then simply sit quietly for 30 minutes. We are so addicted to smartphones that we don’t want to be without one for even 30 minutes! Continuous screen time affects brain development and disrupts sleep. Reducing phone addiction is very important for a stress-free, healthy lifestyle. Always remember that a healthy body needs a healthy mind.

Calmness refers to doing something that helps reduce mental stress. Meditation and yoga play a significant role in reducing stress. A healthy body requires a healthy mind. Therefore, if you want to lose body weight, you must first lose weight from your mind. It is very important to exercise with a healthy mind.

Not only diet or exercise but mental health also plays a big role in weight loss. However, it is best to consult a doctor before making any major decisions regarding your body.