Weight Loss: The 80:20 game!

Weight Loss: The 80:20 game!

Is your weight loss becoming a nightmare? Are you looking for that magical advice which might help you in losing weight? Well, if the answer to these questions is yes, then you have just landed at the right place. To start with, let’s break the first myth that without exercise, you can’t lose weight. Though it doesn’t intend that one should stop exercising but what needs to be understood is that your diet impacts weight loss more than your fitness routine.

The 80-20 regime says “80 percent diet, 20 percent exercise”.

So, you know what to concentrate more on from now onwards. The question which might now boggle your mind is how does this plan work and why meals are so important? Keep reading to decode the answers yourself below.

Key to Weight Loss

If you are in interested in some calculation, let’s take a look at these figures. The key to weight loss is achieving a negative energy balance or taking in fewer calories than you burn. You should know that to shed a single pound, you need to achieve a 3,500 calorie deficit. So, as per the 80/20 theory, will have  to burn approximately 500 calories through exercise and cut an additional 3,000 calories through the diet. That’s a total deficit of 3,500 calories for the week. 

Why meals are so important?

The reason dieting is so much more effective than exercise is because it takes a ton of activity to create a 500 to 700 calorie deficit every day through working out. Essentially, you’d need to run 7 to 10 miles a day to lose one pound a week. A average person can’t keep this up, especially without increasing his/her calorie intake. And for sure, it’s much easier to create a 500-calorie deficit through diet alone than it is to burn 500 calories through exercise. Now you know the secret!

In order to lose weight, an energy/calorie deficit needs to be created. If the bottom line is simply a caloric deficit, for most, following a diet is much easier than attempting to burn off all the necessary calories with exercise alone.

Read More :  Balanced Approach to Balanced diet

Quality over Quantity always!

Let’s break the second myth, eating less equals losing more. Well, it is partially true but not completely. All of us have the mindset of eating less which will eventually help in losing more. But the fact is that quality of the food actually matters much more than the quantity. Yes, you read it right! According to recent studies, diet quality produces better weight loss outcomes than eating less .

A real ‘NO’ to processed food

Basically, unprocessed foods will not only make you feel really good but help you lose weight whereas processed food are extremely high in calories, sodium and sugar.

Don’t stop exercising, if you can!

Research shows that cardiorespiratory fitness is associated with better health at all body weights. Plus, we know the benefits of working out extend far beyond weight loss which includes blood sugar control, improved mood, and energy balance and many more.

When you do strength training and weight resistant activities that build lean muscle, you continue burning calories, even when you stop the activity.  It’s good to note that, at rest, a pound of muscle burns more calories than a pound of fat. A combination of diet and exercise is best at any stage of weight loss.

Conclusion (The bottom line):

You can lose weight without exercise, but you cannot lose weight without a balanced diet! Our 80-20 diet is easy to follow and encourages a healthy lifestyle along with good eating habits but those who are prone to eating junk; it might not start off well for them. Remember what you eat matters more than how you choose to shed off those calories and extra pounds.

So, eat well, stay well! If you’ve got some questions, feel free to contact us.


  1. http://www.diabetesforecast.org/2011/aug/eating-colorful-food-has-health-benefits.html
  2. https://www.ncbi.nlm.nih.gov/pubmed/

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