{"id":25674,"date":"2021-08-06T21:57:44","date_gmt":"2021-08-06T21:57:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25674"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"80-diet-20-exercise-theory","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/","title":{"rendered":"80 Diet 20 Exercise Theory: What It Means, And How To Use It"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#How_Does_Weight_Loss_Work\" >How Does Weight Loss Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#What_Is_The_8020_Rule\" >What Is The 80\/20 Rule?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#How_To_Apply_The_8020_Rule_For_Results\" >How To Apply The 80\/20 Rule For Results?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#Choose_A_Diet_That_Works\" >Choose A Diet That Works<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#Choose_Exercise_Wisely_Cardio_Vs_Strength_Training\" >Choose Exercise Wisely: Cardio Vs. Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#Lifestyle_Changes\" >Lifestyle Changes<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#Get_7-8_Hours_Of_Sleep_Each_Night\" >Get 7-8 Hours Of Sleep Each Night<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#De-Stress\" >De-Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#Make_Little_Changes\" >Make Little Changes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#Consider_The_Psychological_Aspect_Of_Weight_Loss\" >Consider The Psychological Aspect Of Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#Reward_Yourself\" >Reward Yourself<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Nutrition and exercise are both crucial parts of losing fat and gaining strength. It&#8217;s just that most people prefer focusing on either strategy. And this is the crux of the problem: weight loss requires some form of diet and exercise. But which one works better than the other? And what is 80 diet 20 exercise theory?<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=80_Diet_20_Exercise_Theory\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re stuck at a crossroads when deciding which <a href=\"https:\/\/betterme.world\/articles\/250-calorie-meals\/\">weight loss plan<\/a> to follow, there are a few ways of looking at it. But first, you need to understand how weight loss works.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_Weight_Loss_Work\"><\/span><b>How Does Weight Loss Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To lose weight, you must <a href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/\">burn calories<\/a>. These calories can be burned in two ways: eating less and allowing your body to use up stored fat for daily activities or exercising to increase the energy demand and lead your body to use up stored fat for energy (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To shed one pound, you need to burn 3500 calories (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You can decide to achieve this by cutting out calories through diet. That means you&#8217;ll calculate your daily calorie needs and consume about 500 calories less than what you burn.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other method is to exercise (or train, as we call it) enough so that your body taps into stored fat reserves for energy. To burn 500 calories, for example, through running, you&#8217;ll need to run at least 10 miles each day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A simple explanation of the 80 diet 20 exercise theory is based on the amount of effort required for each of the weight loss strategies.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/4-week-workout-plan-for-weight-loss\/\">4-Week Workout Plan For Weight Loss: How To Stay Consistent And See Progress<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=80_Diet_20_Exercise_Theory\"><img decoding=\"async\" class=\"aligncenter wp-image-32235 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4567-1024x576.png\" alt=\"nutrition and exercise\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4567.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4567-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4567.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4567-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4567.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_8020_Rule\"><\/span><b>What Is The 80\/20 Rule?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The 80\/20 rule states that maximum <a href=\"https:\/\/betterme.world\/articles\/pumpkin-seeds-weight-loss\/\">weight loss<\/a> is the result of a combination of nutrition and exercise. According to this, if your weight loss plan includes 80% focus on nutrition and 20% focus on exercise, you&#8217;ll be able to burn those calories and achieve your goal weight without the frustration many have encountered.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Why 80 and 20? Is there a scientific basis for these numbers? No. It&#8217;s not clear where these numbers originated. However, the message is clear: nutrition is the number one strategy for weight loss, and combining it with exercise can help you achieve your weight loss goals faster (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Apply_The_8020_Rule_For_Results\"><\/span><b>How To Apply The 80\/20 Rule For Results?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the 80\/20 rule, mastering a healthy nutrition plan plays the most important role in reaching your ideal weight. An exercising program is also essential. However, weight loss is more complicated because these other factors play a role:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=80_Diet_20_Exercise_Theory\"><img decoding=\"async\" class=\"aligncenter wp-image-33384 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-1024x576.png\" alt=\"nutrition and exercise\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4855.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Genetics. <\/b><span style=\"font-weight: 400;\">Your genes and your lifestyle affect how you will look in the end. That means a person with a family history of obesity is more prone to gain weight than someone who has healthy genetics (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6226269\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep and Stress. <\/b><span style=\"font-weight: 400;\">Sleep and stress play an important role in weight loss (<\/span><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/1471-2458-10-581\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Both of these factors affect your hormone levels and consequently affect what you eat and how much you exercise. Ensuring that you get enough sleep every night and that stress isn&#8217;t affecting your daily life can help prevent overeating and snacking, therefore, giving you more energy to dedicate to a fitness program.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=80_Diet_20_Exercise_Theory\">change your life for the better<\/a>!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Thus, taking all these factors into account is the best way to lose weight successfully. Here are some helpful tips on applying the 80\/20 rule and getting results:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=80_Diet_20_Exercise_Theory\"><img decoding=\"async\" class=\"aligncenter wp-image-31686 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6-1024x576.jpg\" alt=\"nutrition and exercise\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choose_A_Diet_That_Works\"><\/span><b>Choose A Diet That Works<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not every diet is good for you. Some are too restrictive and bound to fail or only give short-term results. Furthermore, whether a diet will work for you or not can come down to your body type (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/index.cfm\/2018\/counting-macros-a-reliable-way-to-lose-weight\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ectomorph. <\/b><span style=\"font-weight: 400;\">This body type (often referred to as thin) is naturally skinny. It takes a lot of work just to gain weight due to the high metabolism. This body type should be on a balanced diet, with almost equal portions of all macros.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mesomorph. <\/b><span style=\"font-weight: 400;\">This body type has medium to large bone structure, muscular build, and strong joints.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Endomorph.\u00a0 <\/b><span style=\"font-weight: 400;\">This body type stores fat easily (and often). So, a low-carb diet may be your best option. Carbs are to be restricted to 25 grams per day, with the rest being proteins and fats.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">What you should take from this is that everybody has different macro needs over another when it comes to losing weight. Some diets may work better for certain body types than others.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=80_Diet_20_Exercise_Theory\"><img decoding=\"async\" class=\"aligncenter wp-image-32136 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492-1024x576.png\" alt=\"nutrition and exercise\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choose_Exercise_Wisely_Cardio_Vs_Strength_Training\"><\/span><b>Choose Exercise Wisely: Cardio Vs. Strength Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The goal of any exercise program is to improve your health status while also improving body composition. Most well-designed programs will use both cardio and resistance training as part of the overall approach to achieving these goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you&#8217;re looking to <a href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\">lose weight<\/a>, which type of <a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan-for-weight-loss\/\">exercises<\/a> should you do?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio is very effective for improving your cardiovascular system, which means it can help you breathe easier, improve blood flow to all tissues in the body (including muscle), lower cholesterol levels, and more (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6172294\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Resistance training works by helping maintain or build lean body mass (muscles) that support health; it also helps strengthen bones, making them less likely to fracture (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2012\/07000\/Resistance_Training_is_Medicine__Effects_of.13.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to lose weight, there is no question that <a href=\"https:\/\/betterme.world\/articles\/pilates-vs-yoga-for-weight-loss\/\">cardio exercise<\/a> burns more calories than strength training. However, building muscle through resistance training has long-term effects on your metabolism. This is because muscle burns more calories at rest and will result in continued fat burn long after you&#8217;ve left the gym (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-001-0568-y?LI=true\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/2-week-liquid-diet-for-weight-loss\/\">2-Week Liquid Diet For Weight Loss: Is There A Catch?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=80_Diet_20_Exercise_Theory\"><img decoding=\"async\" class=\"aligncenter wp-image-31436 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916-1024x576.png\" alt=\"nutrition and exercise\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-3916.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lifestyle_Changes\"><\/span><b>Lifestyle Changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As we mentioned before, stress and sleep can both affect your <a href=\"https:\/\/betterme.world\/articles\/fat-burning-cabbage-soup\/\">weight loss efforts<\/a>. Therefore, making these lifestyle changes can also help you reach your goals faster:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Get_7-8_Hours_Of_Sleep_Each_Night\"><\/span><b>Get 7-8 Hours Of Sleep Each Night<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If you are not getting enough sleep, your body produces more of the hunger hormones ghrelin and leptin, which increase appetite (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC535701\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Not only that, but lack of sleep also creates cravings for sugary carbs.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"De-Stress\"><\/span><b>De-Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Stress is also associated with changes in the hunger hormones, making you more likely to overeat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4214609\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). To calm your mind and body, try meditation, yoga, or deep breathing.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Make_Little_Changes\"><\/span><b>Make Little Changes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Do not try to make drastic lifestyle changes at once. Instead, start small by making daily changes that can add up over time, like replacing the chips with fruits or vegetables when snacking (you could even get some fruit dipped in chocolate!)<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=80_Diet_20_Exercise_Theory\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Consider_The_Psychological_Aspect_Of_Weight_Loss\"><\/span><b>Consider The Psychological Aspect Of Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">It is not a simple task to lose weight and keep it off. It takes an overhaul of your life, which may include evaluating your triggers for unhealthy habits and learning how to avoid them. In the long run, weight management is a result of making lifestyle changes (<\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/behavior.htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Reward_Yourself\"><\/span><b>Reward Yourself<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Reward yourself for <a href=\"https:\/\/betterme.world\/articles\/weight-loss-after-period\/\">accomplishing small goals<\/a> such as going to the gym three days in a row or sticking to your diet for one week straight. Sometimes positive reinforcement is all it takes!<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Weight loss can be complicated. But if you understand the principles (such as the 80\/20 rule) and apply them to your personal situation, you will greatly increase your chances of success.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=80_Diet_20_Exercise_Theory\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.nhlbi.nih.gov\/health\/educational\/lose_wt\/behavior.htm\"><span style=\"font-weight: 400;\">Best Way To Lose Weight<\/span><\/a><span style=\"font-weight: 400;\"> (n.d, nhlbi.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6172294\/\"><span style=\"font-weight: 400;\">Cardiovascular Effects and Benefits of Exercise<\/span><\/a><span style=\"font-weight: 400;\"> (ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">Counting calories: Get back to weight-loss basics<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.issaonline.com\/blog\/index.cfm\/2018\/counting-macros-a-reliable-way-to-lose-weight\"><span style=\"font-weight: 400;\">Counting Macros: A Reliable Way To Lose Weight?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., issaonline.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-001-0568-y?LI=true\"><span style=\"font-weight: 400;\">Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management<\/span><\/a><span style=\"font-weight: 400;\"> (2002, link.springer.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6226269\/\"><span style=\"font-weight: 400;\">GENETIC AND EPIGENETIC CAUSES OF OBESITY<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/1471-2458-10-581\"><span style=\"font-weight: 400;\">Interaction of sleep quality and psychosocial stress on obesity in African Americans: the Cardiovascular Health Epidemiology Study (CHES) &#8211; BMC Public Health<\/span><\/a><span style=\"font-weight: 400;\"> (2010, bmcpublichealth.biomedcentral.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">Physical Activity for a Healthy Weight | Healthy Weight, Nutrition, and Physical Activity<\/span><\/a><span style=\"font-weight: 400;\"> (2020, cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2012\/07000\/Resistance_Training_is_Medicine__Effects_of.13.aspx\"><span style=\"font-weight: 400;\">Resistance Training is Medicine: Effects of Strength&#8230; : Current Sports Medicine Reports<\/span><\/a><span style=\"font-weight: 400;\"> (2012, journals.lww.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC535701\/\"><span style=\"font-weight: 400;\">Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index<\/span><\/a><span style=\"font-weight: 400;\"> (2004, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4214609\/\"><span style=\"font-weight: 400;\">Stress and Eating Behaviors<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\">Weight-Loss and Maintenance Strategies &#8211; Weight Management &#8211; NCBI Bookshelf<\/a> (2003, ncbi.nlm.nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Nutrition and exercise are both crucial parts of losing fat and gaining strength. It&#8217;s just that most people prefer focusing on either strategy. And this is the crux of the problem: weight loss requires some form of diet and exercise. But which one works better than the other? And what is 80 diet 20 exercise [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":25680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[117],"class_list":["post-25674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>80 Diet 20 Exercise Theory: What It Means, And How To Use It - BetterMe<\/title>\n<meta name=\"description\" content=\"What is the \u2605 80 DIET 20 EXERCISE THEORY, \u27a4 and how can you use it to your advantage? Read on in order to know what the experts say about it. What are you waiting for?\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"80 Diet 20 Exercise Theory: What It Means, And How To Use It\" \/>\n<meta property=\"og:description\" content=\"What is the \u2605 80 DIET 20 EXERCISE THEORY, \u27a4 and how can you use it to your advantage? Read on in order to know what the experts say about it. What are you waiting for?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1086130268.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ZindzyGracia\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\"},\"headline\":\"80 Diet 20 Exercise Theory: What It Means, And How To Use It\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/\"},\"wordCount\":1524,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1086130268.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Nutrition and exercise are both crucial parts of losing fat and gaining strength. It's just that most people prefer focusing on either strategy. And this is the crux of the problem: weight loss requires some form of diet and exercise. But which one works better than the other? And what is 80 diet 20 exercise theory?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you're stuck at a crossroads when deciding which <a href=\\\"https:\/\/betterme.world\/articles\/250-calorie-meals\/\\\">weight loss plan<\/a> to follow, there are a few ways of looking at it. But first, you need to understand how weight loss works.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How Does Weight Loss Work?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">To lose weight, you must <a href=\\\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/\\\">burn calories<\/a>. These calories can be burned in two ways: eating less and allowing your body to use up stored fat for daily activities or exercising to increase the energy demand and lead your body to use up stored fat for energy (<\/span><a href=\\\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To shed one pound, you need to burn 3500 calories (<\/span><a href=\\\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). You can decide to achieve this by cutting out calories through diet. That means you'll calculate your daily calorie needs and consume about 500 calories less than what you burn.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The other method is to exercise (or train, as we call it) enough so that your body taps into stored fat reserves for energy. To burn 500 calories, for example, through running, you'll need to run at least 10 miles each day.\u00a0<\/sp ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/\",\"name\":\"80 Diet 20 Exercise Theory: What It Means, And How To Use It - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1086130268.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What is the \u2605 80 DIET 20 EXERCISE THEORY, \u27a4 and how can you use it to your advantage? Read on in order to know what the experts say about it. What are you waiting for?\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1086130268.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1086130268.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Weight Loss\",\"item\":\"https:\/\/dev.betterme.world\/articles\/weight-loss\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"80 Diet 20 Exercise Theory: What It Means, And How To Use It\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1\",\"name\":\"ZindzyGracia\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/c6613cefc994929ffaaede073ee478fc\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png\",\"caption\":\"ZindzyGracia\"},\"description\":\"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/zindzygracia58517578\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/zindzygracia\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"80 Diet 20 Exercise Theory: What It Means, And How To Use It - BetterMe","description":"What is the \u2605 80 DIET 20 EXERCISE THEORY, \u27a4 and how can you use it to your advantage? Read on in order to know what the experts say about it. What are you waiting for?","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"80 Diet 20 Exercise Theory: What It Means, And How To Use It","og_description":"What is the \u2605 80 DIET 20 EXERCISE THEORY, \u27a4 and how can you use it to your advantage? Read on in order to know what the experts say about it. What are you waiting for?","og_url":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1086130268.jpg","type":"image\/jpeg"}],"author":"ZindzyGracia","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1"},"headline":"80 Diet 20 Exercise Theory: What It Means, And How To Use It","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/"},"wordCount":1524,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1086130268.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Nutrition and exercise are both crucial parts of losing fat and gaining strength. It's just that most people prefer focusing on either strategy. And this is the crux of the problem: weight loss requires some form of diet and exercise. But which one works better than the other? And what is 80 diet 20 exercise theory?<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you're stuck at a crossroads when deciding which <a href=\"https:\/\/betterme.world\/articles\/250-calorie-meals\/\">weight loss plan<\/a> to follow, there are a few ways of looking at it. But first, you need to understand how weight loss works.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>How Does Weight Loss Work?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">To lose weight, you must <a href=\"https:\/\/betterme.world\/articles\/lose-2-pounds-a-week\/\">burn calories<\/a>. These calories can be burned in two ways: eating less and allowing your body to use up stored fat for daily activities or exercising to increase the energy demand and lead your body to use up stored fat for energy (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To shed one pound, you need to burn 3500 calories (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/in-depth\/calories\/art-20048065\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). You can decide to achieve this by cutting out calories through diet. That means you'll calculate your daily calorie needs and consume about 500 calories less than what you burn.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The other method is to exercise (or train, as we call it) enough so that your body taps into stored fat reserves for energy. To burn 500 calories, for example, through running, you'll need to run at least 10 miles each day.\u00a0<\/sp ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/","url":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/","name":"80 Diet 20 Exercise Theory: What It Means, And How To Use It - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1086130268.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What is the \u2605 80 DIET 20 EXERCISE THEORY, \u27a4 and how can you use it to your advantage? Read on in order to know what the experts say about it. What are you waiting for?","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1086130268.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1086130268.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/80-diet-20-exercise-theory\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Weight Loss","item":"https:\/\/dev.betterme.world\/articles\/weight-loss\/"},{"@type":"ListItem","position":3,"name":"80 Diet 20 Exercise Theory: What It Means, And How To Use It"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/a24596edd8ab326c44f35242039f07f1","name":"ZindzyGracia","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/c6613cefc994929ffaaede073ee478fc","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/zindzy_gracia-150x150.png","caption":"ZindzyGracia"},"description":"Zindzy is a freelance writer who specializes in creating web content in the health &amp; wellness niche. The articles she writes focus on providing factual information \u2013 but never at the expense of providing an entertaining read. Her interest in health &amp; wellness was sparked by her motherhood journey. She realized just how much damage misinformation could cause, especially when it is targeted at new moms who are keen on postpartum weight loss. So for years, she has worked hard to demystify the seemingly complex concepts of health &amp; wellness. Eventually, she made one startling discovery that she wishes to share with all \u2013 there is no short cut. Consistency and hard work are the keys to a healthy mind and body. But, writing is not all she does. Being a mother to an energetic toddler means her free time is spent exploring the outdoors, arms laden with cotton candy and toys. Through the daily intrigues of work and play, she continues to discover and share more ways to keep fit and stay healthy!","sameAs":["https:\/\/www.linkedin.com\/in\/zindzygracia58517578"],"url":"https:\/\/dev.betterme.world\/articles\/author\/zindzygracia\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/25674","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=25674"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/25674\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/25680"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=25674"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=25674"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=25674"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=25674"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}