Weight Loss 70% Diet 30% Exercise
Weight Loss 70% Diet 30% Exercise

Weight Loss 70% Diet 30% Exercise: is it a myth? This article will answer this question and also provide some workout ideas and proper nutrition.

The recipe for losing weight is simple “70% Diet 30% Exercise”. You only need to reduce the number of calories you consume and increase your physical activities. So here we mean you should not only eat right but also focus on exercise.

In today’s busy life, there is no time to prepare healthy meals and manage time to visit a gym. That is the reason we are going to discuss how slimming exercises can be performed at home for applying the Weight Loss 70% Diet 30% Exercise formula. So let’s discuss them in detail

Slimming workout at home

You may be thinking that do sports help you lose weight? The answer is definitely YES! But to achieve maximum effect for weight loss, you must combine strength training and cardio training. Strength training helps to keep the body in good shape. On the other hand, cardio training is fat-burning and develops endurance.

So, let’s discuss the cardio workout.

Jumping rope

rope jumping for weight loss

It is the most effective workouts for every day; both men and women can perform this workout at home without facing any difficulty. During this exercise, the abs, legs, triceps, biceps, and pectoral muscles are involved. In terms of effectiveness, this training is the best substitute for running, one of the best activities for weight loss. Moreover, it is easy to find a rope and start jumping at home than to put effort into persuading yourself in outdoor running. To achieve the results from jumping rope, follow these rules:

  • Start with 10 jumps
  • Work up to 10 minutes
  • Jump for 45 seconds + 15 seconds rest
  • Jump with slightly bent knees and land on your toes

If you want the more complicated option, then you can buy a heavy rope with a metal one.


Running for weight loss

As we have mentioned above that running is the best option for weight loss. But it’s not easy to start running, especially for those who are new to running. If you are a beginner, you can follow these instructions:

  • Warm-up for 5 – 10 minutes of brisk walking
  • Instead of continuous running, you can run for 60 seconds and walk for 90 seconds.
  • Gradually increase the time
  • Buy shoes with cushioning
  • start running at a slow and conversational pace

Some effective strength training

You can perform these workout:

  • lunges;
  • push-ups;
  • strips;
  • squats
  • abdominal exercises to tone your abdominal muscles;
  • classes with an elastic band for fitness.

You can perform all these exercises at home; just spend 30minutes daily. There are many variations of these exercises. You can start with simplified versions and gradually increase the complexity.

Now this question may come into your mind, “Which exercise is suitable for me.” The answer is simple: that suits you!

Try different all these one by one and find the right one for you. Doing what you like will help you to motivate yourself.

Slimming workout at home- Tips for Beginners

Many people ask, that how much exercise do you need to lose weight?”  There is no direct answer to this question. The result depends on your individual characteristics, weight, and nutrition. A few simple guidelines for those at the start:

  1. Start with warm-up such as rotating head, arms, and hands, and also knees bending and jumping. These will help to warm up your muscles and avoid injury.
  2. Finish with a hitch – self-massage on a special roller, a small stretch, and walking after a run.
  3. Try to do everything to the maximum and do not cheat.
  4. Try to exercise 3-4 times a week, and take breaks between training. You should try to create a weight loss workout plan.
  5. Set your kilometers or standard of steps per day and walk conscientiously. 
  6. Make movement a part of your life.
  7. Try yoga and Pilates. 
  8. Take only a few water sips during exercise.

Note: Maybe you are not getting the desired results from an exercise. There is nothing wrong with this exercise; you are not performing them in a proper way. Sometimes without proper training, you can face difficulties in achieving accurate results. It is better to work with a trainer to help you create a workout program for weight loss.

Proper nutrition for weight loss

Nutrition for weight loss

“I go in for exercise, but the weight does not go away,” many people complain about this thing. Here we will remind you again that physical activity is definitely a good thing. Still, without proper nutrition, extra pounds will not go away. It is important to have knowledge about what and how much you eat? The diet should be strictly balanced. Try to:

  • Avoid sugary drinks and fruit juice
  • Choose weight-loss-friendly foods
  • Eat a high protein breakfast
  • Eat soluble fiber
  • Base your diet on whole foods
  • Drink water before meals
  • Eat vegetables
  • Eat slowly
  • Avoid excessive fats
  • Reduce your appetite

Healthy protein sources include:

  • Meat: beef, pork, chicken, and lamb
  • Eggs: both yolk and white
  • Fish and Seafood: trout, salmon, and shrimp
  • Plant-Based Proteins: legumes, beans, tempeh, quinoa, and tofu

Healthy Vegetables for weight loss are:

  • cauliflower
  • broccoli
  • tomatoes
  • spinach
  • Brussels sprouts
  • carrot
  • kale
  • cabbage
  • lettuce
  • Swiss chard
  • cucumber

You can cook these vegetables for your lunch and dinner. They can also be used for making colorful salads.

Moreover, don’t totally remove fats from your diet. Some healthy fats such as olive oil or avocado oils are good for your health and help in weight loss process.  

Let’s Sum Up

You can start swimming or sign up for classical or step aerobics in the gym and choose fitness exercises for beginners’ weight loss. It is better to focus on your diet more than exercise because Weight Loss directly depends on 70% Diet and 30% Exercise.

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