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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
You might have heard about the 3-3-3 Japanese Walking Routine, which is a simple yet powerful way to boost weight loss and metabolism without any equipment. Let’s know more about it.
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3-3-3 means walking 3 km, 3 times a week, for 3 months, which makes it easy to follow and highly effective for managing your weight.
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Walking at a normal speed helps burn calories, improves fat metabolism, and is easier to stick to than intense workouts, making it perfect for weight loss.
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Research shows that regular walking helps your body use energy better, burn more calories, and keep your heart strong, making it a smart way to lose fat in a healthy way.
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The best part is that this method is beginner-friendly, so even if you’re new to exercise, you can walk safely and still lose weight.
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While running burns more calories per minute, walking in the 3-3-3 routine is easier on the joints, safer for all ages, and easier for consistent fat loss.
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For faster results, combine your walking with a calorie-deficient diet, protein-rich foods and hydration, which enhances belly fat loss and body toning.
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This routine doesn’t just burn fat, it also reduces stress, boosts mood and improves mental helath, which indirectly helps in sticking to your weight loss journey.
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If you want to lose more weight faster, you can gradually increase your distance, add strength training and yoga, but the 3-3-3 walking plan is a great routine to start with.
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This routine is simple, effective and sustainable, making it one of the best lifestyle-friendly methods for long-term weight loss and fat burning.
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