The 70-30 Rule


If you’re serious about losing those unwanted kilos, then you need to follow the ’70-30 Rule’, which basically means that 70% of your effort should be spent on nutrition and 30% on exercise. And for most people it’s the 70% that’s the hardest.

Eating not only involves what you eat, but also how much you eat and your emotions play a big part as well. Here are five nutritional tips to help you achieve the 70%:

  • Try drinking a large glass of water 10 to 15 minutes before a meal. The water will partially fill your stomach and may reduce your hunger levels.
  • If you find yourself eating chocolate or lollies in between meals, try eating a handful of unsalted nuts instead. While some nuts are relatively high in fat, the fat they contain is the ‘good’ fat that our body needs to stay healthy.
  • If you are a weekend food binger, plan your meals and snacks ahead so you have plenty of healthier snacking options in the house.
  • Use smaller plates to control the portion sizes as most of us will eat everything on our plates. If you are still hungry, wait 20 minutes before going for seconds.
  • When eating out, always choose the smallest portion size available and fill up with a side salad (preferably one without the creamy dressing).


Andrew is the owner and principal trainer of Health Jigsaw. He is a highly sought-after trainer and has been a personal trainer since 1997. Andrew has previously worked in a five-star luxury resort, large fitness centres and an exclusive personal training studio.

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2 Responses

  1. May 5, 2011

    […] important than the amount of physical activity you partake. As noted in our previous blog post, The 70-30 Rule, 70% of your fat loss effort should be spent on nutrition and 30% on exercise. For most people […]

  2. October 22, 2011

    […] some exercise it doesn’t mean you can eat McDonald’s or KFC everyday. As discussed in The 70-30 Rule, your diet is the most factor in a healthy lifestyle. Eating not only involves what you eat, but […]