The "3 3 3 rule" weight loss requires three equal meals daily, three water bottles by three o'clock in the afternoon, and three hours of weekly workout.
Lifestyle and diet method
How many daily meals should we eat in order to achieve and maintain a healthy weight? We were all taught to "eat three square meals" daily. But consuming more frequent, smaller meals throughout the day can be used to keep us hungry and even our calories constantly.
It is suggested that individuals who eat more frequently, smaller meals have mastered the art of controlling their consumption at each meal and are not subject to the ravenous hunger of the starve-all-day, stuff-all-night syndrome," said Linda Van Horn, Ph.D., a registered dietitian and professor in the Department of Preventive Medicine at Northwestern University.
"Nevertheless, total calorie consumption is what regulates a person's body size," said Dr. Van Horn, an American Heart Association volunteer. "Increased calorie intake, whether it's distributed throughout the day or consumed all at once at a meal, will still result in weight gain."
It may seem like starving yourself by skipping meals would be a good way to lose a few pounds, but it's not. Starving your body of food isn't good for you, and you tend to just end up eating all those calories back — and more — because you starve yourself to the point where you go crazy and binge on them. To achieve a healthier you, spread your calorie intake throughout the day. And don't skip meals.
"People who are skipping breakfast, eating little or no lunch, and then having a large dinner tend to have higher BMIs," explained Dr. Van Horn
Drink three water bottles by 3 p.m.
How much water should I drink every day? The general requirement for most individuals is four to six cups of water per day. Amazingly, the amount of water consumed is a custom-made number.
Although the four-to-six cups a day guideline is for healthy people in general, the amount depends on how much water they take in from other sources of fluids and food. Also, certain medical conditions, medications, level of activity, and ambient temperature influence all-day total water intake.
Unfortunately, the majority of us are not drinking enough, especially older adults. We will show you how much water to drink on a daily basis in order to be healthy.
- carrying oxygen and nutrients to your cells
- washing bacteria out of your bladder
- aiding digestion
- keeping you from getting constipated
- helping to control blood pressure
- cushioning joints
- supporting organs and tissues
- helping control body temperature
- keeping body electrolyte (sodium) levels in balance.
Schedule each week three hours of exercise
You've taken a huge step towards improving your quality of life on an everyday basis and overall health by committing to look after yourself and exercise regularly in order to remain fit and healthy. You're investing a great deal in yourself, and it will repay you in a multitude of ways.
For the average person, three hours per week is plenty; nevertheless, it all depends on your goals.
"Three hours of physical activity per week is sufficient if your goal is to be active and keep your body in good working order," says Jenny Liebl, CPT, senior content director for the International Sports Sciences Association. "And, let's be honest, for some folks, three hours a week is all they can manage! That is a pretty achievable target for exercise time.
Cara D’Orazio, CPT, founder, owner, and fitness instructor at C.G.M. Fitness, says that if you’re exercising in your target heart rate zone for half an hour five times per week, “It would be just enough to stay healthy and in shape, combined with the correct diet. This is equivalent to about two and a half hours per week.” By those metrics, three hours would be even better, if only by a little bit!