The number on the scale can be deceiving, and it does not always reflect weight-loss success accurately. While weighing in daily or weekly can be good, it’s crucial to remember that long-term weight loss requires focusing on other metrics.
So… 60, 30, 12k, 35, and 80 are crucial numbers. But what do they mean? Read on to find out!
60 Minutes | Recommended Daily Exercise Duration
While the current Physical Activity Guidelines suggest that adults should exercise 150 minutes per week, a 2018 study found that inactive persons who exercised 60 minutes per day, five days a week, burned 3,000 calories per week and lost weight, while those who exercised only half as often did not. You can work up to 60 minutes every day even if you’re a newbie! This might be as simple as taking a short stroll after each meal or discovering a new sport you enjoy, such as strength training, swimming, or cycling.
30g | Daily Fiber Recommendation in Grams
According to research published in the Annals of Internal Medicine, adding extra fiber to your diet could help you lose weight. Dieters who eat 30 grams of fiber per day dropped five pounds and had reduced blood pressure and blood sugar levels (without making any other dietary or lifestyle modifications). The recommended daily intake for men is 30 grams, while for women it is 25 grams.
Fiber also aids digestion, helping you to feel more full. Fiber-rich foods such as nuts, chickpeas, beans, fruits, and vegetables should be included in each meal.
12k | Daily Steps Recommendation for Weight Maintenance
According to a 2019 study published in the journal Obesity, dieters who lost 30 pounds and kept it off for more than a year walked 12,000 steps per day (compared to 9,000 for normal-weight people and 6,500 for overweight and obese adults).
However, don’t worry if you haven’t reached 12,000 steps yet; your goal should be to gradually raise your total steps each day. If you walked 5,000 steps on the first day, your objective for the second day might be 5,300 steps.
Tip: Gradually build up your level of activity in moderate and sustainable level.
35 Quantity | Recommended Almond Daily Consumption for Reducing Belly Fat
People who ate 35 almonds each day for six weeks experienced a considerable reduction in abdominal fat, according to Penn State researchers. Monounsaturated fats present in almonds and other nuts (as well as olive oil and avocados) have been demonstrated in other studies to aid improve energy expenditure by activating fat-burning enzymes in your cells.
80% | For An Ideal Diet Consisting of Whole Foods
The 80/20 rule states that you should consume 80 percent of your calories from healthy whole food and save 20 percent for treats. Because you don’t have to give up your favorite meals, this healthy-eating method is easy to maintain. It will also aid in weight loss that is more gradual. While losing one pound each week may not seem like much, it is a sustainable and meaningful technique that can result in weight loss of 50 pounds or more in a year.
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