Guidelines for Losing Weight (2024)

FAQs

What is the 30 30 30 rule for weight loss? ›

The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.

For weight loss to be effective, one must make gradual, permanent changes to their current lifestyle. The best and safest way to lose weight is to limit high-calorie foods, choosing lower-calorie alternatives and cutting down on food portion sizes. Avoid fad diets and crash dieting.

The 80/20 rule is simple. Eat nutritious, healthy foods 80% of the time and enjoy foods considered less healthy 20% of the time. It's a more flexible approach to eating, which encourages a balanced diet and indulging in moderation rather than restrictive dieting.

To lose 30 lbs at a healthy pace of 1 to 2 lbs per week, you must either reduce your calorie intake or increase your energy expenditure to generate a calorie deficit. This amounts to a 500-calorie loss for 1 lb and a 1,000-calorie deficit for 2 lbs.

So what is the magic number to lose weight and keep it off? According to the Centers for Disease Control and Prevention (CDC) , it's 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.

Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week over the long term. To do that, you'll need to burn about 500 to 750 calories more than you take in each day. Losing 5% of your current weight may be a good goal to start with.

TikTok influencer Megan (MeggyLosing) lost over 100 pounds in 6 months and kept it off despite living with PCOS and Hypothyroidism. "Don't believe the lie that you can't lose weight with PCOS and Hypothyroidism. It's not easy, but IT'S WORTH IT," she says.

The 90/10 principle is when 90% of the time you follow your healthy meal plan guidelines closely, while 10% of the time you are free to loosen up and eat what you truly enjoy. Think of the 10% meals as your cheat or free meals.

On the 5&1 plan, you're instructed to eat 5 Optavia Fuelings and 1 Lean and Green meal each day. The program recommends eating a meal or a Fueling every 2–3 hours and incorporating 30 minutes of moderate exercise most days of the week.

What is the 3 3 3 rule for weight loss? ›

Try the 3-3-3 Method. Choose 3 different protein sources, 3 fat sources, and 3 carb sources only (All veggies and fruit can count as 1 each). This may feel like too little variety but with endless options of spices and cooking techniques, you can make thousands of combinations.

Healthy style

Do it the right way – these tips can help. Rule #1: Eat! Taking in fewer calories will promote weight loss, but cutting back too much can bring your metabolism to a screeching halt. Slow and steady is best: reduce your current intake by about 500 calories per day to lose one a pound per week.

Generally, it's a good idea to limit deep-fried foods, baked sweets, ultra-processed foods, sugary drinks, refined grains, processed meats, artificial sweeteners, alcoholic drinks, and candy.

Ultimately, Burrows says, “There is evidence to suggest that the 30-30-30 method will work, but what truly works for someone is a method that is achievable consistently over the long term.”

The Whole30 diet is a strict 30-day elimination diet that many people turn to for weight loss or help with digestive concerns. The program encourages you to cut out alcohol, sugar, grains, legumes, dairy, and additives from your diet for 30 days. It is advertised as a total lifestyle change, rather than a simple diet.

So what is the magic number to lose weight and keep it off? According to the Centers for Disease Control and Prevention (CDC) , it's 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.

Other studies have found that 40/30/30 plans compared to higher carb approaches and even very low carb keto approaches drive better health outcomes as well as improvements in resting energy expenditure even after weight loss (which is rare since usually weight loss drives down REE), but like most any calorie-reduced ...