80% diet 20% exercise is effective way to lose weight

We constantly do many things to lose weight . From dieting to many types of exercise , how much more! Due to not having a proper diet, I also face many losses. We have some physical damage like dull skin , indigestion , hair loss. But just by diet and adequate exercise we can reduce excess body fat within a week. Today we will show you how to easily reduce your extra fat by doing 80% diet and 20% exercise! Let’s see!

How to lose fat by 80% diet and 20% exercise

80-20 process

The 80-20 process is 20 percent exercise and 80 percent nutrition. It will reduce excess fat without any physical damage. In this case, you need to focus more on diet. But that doesn’t mean don’t exercise. You should also aim for 20% exercise. This process is also scientifically tested. It is scientifically supported. Aiming for 80 percent protein doesn’t mean you’ll always have to keep eating. This means that the amount of food will be less but the food will be nutritious. Your food list should have the perfect mix of fiber, protein, carbohydrates, fats, vitamins and minerals.

How to ensure 80 percent of daily nutrient intake?

Make sure that the daily food list contains 80 percent of the nutrients. Let’s know how to ensure enough protein in the food list.


Indigestion and constipation lead to weight gain. So the food list should include foods that fight against indigestion and constipation. Fiber helps relieve indigestion and constipation. Daily food list can include fiber rich foods like green vegetables, fruits, pulses, whole grain foods like flour. The fiber present in these foods will relieve your indigestion and constipation and help you lose weight.


Your body needs to get rid of bad fat. But that doesn’t mean you shouldn’t eat fatty foods at all. The amount of fat in the body should also be correct. To add fat to your diet you should include ghee, mustard oil, sesame oil, dry fruits, walnuts and almonds.


Food must contain enough protein. Adequate protein in your daily diet will help your body shed excess fat. To get this protein, you need to include not only milk, but richer sources of protein such as yogurt, cheese, soy, tofu, chickpeas, flour, peanuts, chicken or fish . If there is proper amount of protein in the daily food list, your excess body fat will be reduced.

Vitamins and minerals

Vitamins and minerals

We have known since childhood that vitamins and minerals help boost the immune system . But many of us do not know that vitamins and minerals help in reducing excess body fat. Vegetables, seeds, nuts and fruits are rich in vitamins and minerals. So vegetables, seeds, nuts and fruits must be included in the daily food list.

Read if you like: tips to reduce excess waist fat!


Carbohydrates must be in your diet list. Excess body fat is lost by eating carbohydrate foods. Your daily diet should consist of 40 percent carbohydrate foods such as rice, multigrain bread , vegetables, pulses, lemons and fruits.

Why is the 80 percent nutritional rule important?

We do many types of diet to reduce excess body fat. While doing this diet we are facing problems like hair loss, indigestion, dull skin etc., as mentioned earlier. Therefore, while losing weight, you need to know how to consume the necessary calories and remove the unnecessary calories from the body. That is, you should eat as many calories as you burn.

The calorie rule means that you need 30 calories for every kilogram of your body weight. For example, if you weigh 60 kg, you need 1800 healthy calories per day (60*30) to lose or maintain your ideal weight. So 80% diet 20% exercise is more effective to lose weight.

Some tips

morning walk

(1) You can walk for 30 minutes every day.

(2) Listen to music and burn extra calories by moving your body to the rhythm of the music.

(3) Do free hand exercise for 20 minutes in the morning.

(4) Can swim for at least 10 minutes every day.

By following the 80% diet and 20% exercise routine every day, you can lose excess body fat without any harm.

Photo Credit: Shutterstock.

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