Losing weight can be a challenging task, often ending in failure due to lack of persistence. However, if you can follow the "3 more, 3 less" rule, you can increase your calorie deficit and easily drop 20 pounds!

1. Drink More Water

Water is essential for metabolism. Drinking plenty of water helps detoxify your body, accelerates metabolism, and reduces fat accumulation. Aim for at least 8 cups of water a day, replacing sugary drinks. For a flavorful twist, try adding natural ingredients like lemon slices or mint leaves.

2. Exercise More

Regular exercise burns fat and boosts metabolism, helping you shape a beautiful body. Aim for at least 3 sessions of aerobic exercise per week, such as running, swimming, or cycling, with each session lasting at least 30 minutes. If exercising seems difficult, start with low-intensity activities and gradually increase the intensity as your stamina improves. Incorporate strength training exercises like push-ups, squats, and pull-ups to build muscle and enhance your basal metabolic rate.

3. Eat More Vegetables

Vegetables like broccoli, kale, spinach, cabbage, and tomatoes are rich in dietary fiber, vitamins, and minerals, making them low-calorie, high-nutrition foods. These veggies can help you feel full and control your calorie intake effectively. Aim to consume over 500g of vegetables daily to promote digestion and reduce the intake of higher-calorie foods.

4. Eat Less High-Flavored Foods

Spicy, oily, and heavily flavored foods can increase calorie intake and are not conducive to health. Opt for a light and healthy diet with low-calorie, high-protein foods like chicken breast, fish, and tofu.

5. Stay Up Late Less

Staying up late disrupts hormonal balance and affects metabolism, hindering weight loss efforts. Ensure you get 7-8 hours of sleep every night and establish a good sleep routine by going to bed early and waking up early.

6. Eat Out Less

Eating out often means consuming foods that are high in oil, salt, and calories, which can sabotage your weight loss efforts. Prepare your meals at home with healthier ingredients and cooking methods to maintain a healthy lifestyle.

By incorporating these "3 more, 3 less" tips into your routine, you can create a sustainable calorie deficit, enhance your metabolism, and achieve your weight loss goals more effectively.