The ‘3-By-3’ Rule Dietitians Recommend For Optimal Fueling And Consistent Weight Loss

Weight loss can be approached through various methods, including different diets and eating patterns. From low-carb to plant-based diets, intermittent fasting to calorie counting, individuals have a range of options to choose from. Among these methods, the 3-by-3 eating pattern stands out as a practical and sustainable approach for those aiming to lose weight.

TikTok creator and registered dietitian @tastefullylimor, who has over 129K followers on the app, revealed her 3-by-3 approach to weight loss, designed to help you achieve your goals while providing the necessary fuel for your day.

She reveals that this method consists of “eating 3 meals a day, drinking at least 3 bottles of water by 3 o’clock, and having at least 3 hours of exercise spread out throughout the week.”

Eating three balanced meals a day forms the foundation of the 3-by-3 rule. This structure helps regulate appetite, prevent overeating, and maintain stable blood sugar levels.

A nutritious breakfast can kickstart your metabolism and provide sustained energy throughout the morning. It should include a balance of protein, healthy fats, fiber, and carbohydrates. For example, a breakfast might consist of oatmeal with berries, Greek yogurt, and a handful of nuts.

The midday meal should be filling yet light enough to avoid post-lunch fatigue. Aim for a combination of lean protein (such as chicken or fish), whole grains (like quinoa or brown rice), plenty of vegetables, and a source of healthy fats (like avocado or olive oil).

Dinner should be satisfying but not heavy. Opt for lean protein, a variety of colorful vegetables, and whole grains or starchy vegetables in moderation. Avoid late-night snacking and aim to eat dinner at least a few hours before bedtime.

Drinking water before meals can help you feel fuller and reduce the urge to overeat. Proper hydration supports metabolic processes, including fat metabolism. Water is calorie-free, making it a healthier alternative to sugary beverages that can contribute to weight gain.

Incorporating at least three hours of exercise spread out throughout the week complements the meal and hydration components of the 3-by-3 rule. This will help burn calories, contributing to a calorie deficit necessary for weight loss. Exercise, especially strength training, helps preserve and build lean muscle mass, which is important for a healthy metabolism.

Examples of physical activity that can be included in the 3-by-3 rule are workouts such as walking, jogging, cycling, strength training, yoga, or dancing.

By following the 3-by-3 rule consistently, you can create a well-rounded approach to weight loss that emphasizes balanced meals, proper hydration, and regular physical activity, all of which are essential components of a healthy lifestyle.