The problem of weight gain is being seen due to disturbances in lifestyle and diet, and weight gain is considered a major risk factor for serious diseases. Being overweight can lead to the risk of diabetes, heart disease, and metabolic disorders. This is why health experts advise all people to keep trying to control their weight. Are you also a victim of the problem of being overweight?
Taking care of the nutritional value of your diet and including regular exercise in your daily routine can help control your weight. Apart from this, health experts say, it is helpful for you to follow the 30-30-30 rule. Let us know what is this 30-30-30 rule and how can we benefit from it.
Benefits of the "30-30-30 Rule"
Health experts explain that the “30-30-30 rule” for weight loss emphasizes maintaining overall health and reducing excess fat from the body. The three essential components emphasized are exercise, nutrition, and mindfulness. With the help of this rule, fat can be reduced and along with reducing fat, the risk of many types of chronic diseases can also be reduced.
Let us know what is advised to be done in the 30-30-30 rule?
Aim to exercise 30 minutes daily
Exercise is considered one of the most beneficial ways to maintain the overall health of the body. Exercise is also especially helpful for you in weight loss. In the 30-30-30 rule, the first emphasis is on exercising for at least 30 minutes a day. Not only does it help in burning calories, it also improves the insulin sensitivity of the body. Making a habit of exercise is beneficial for strengthening muscles, boosting metabolism, and also for cardiovascular benefits.
30 grams of protein is necessary in the diet
To reduce weight, you must eat a healthy and nutritious diet. Eating a balanced diet and staying away from processed junk foods is beneficial in giving you better health. Increase the amount of green leafy vegetables, whole grains, millets, and fruits in the diet. Give priority to at least 30 grams of protein in your diet, that is, take 30 percent of the calories you consume in a day as protein.
Give 30 minutes to food
Mindfulness involves a variety of practices, including meditation and stress reduction techniques. Give at least 30 minutes to meals, during this time avoid scrolling on social media, watching your favorite programs on OTT, or watching the news on TV. These encourage unnecessary overeating. While eating, concentrate only on food. Make meditation a part of daily life.
(PC: Freepik)
