What is the 3-3-3 rule for weight loss?

What is the 3-3-3 rule for weight loss? This question often comes up when people look for a simple, easy-to-remember framework to stay consistent with healthy habits.

The “3 3 3 rule” for weight loss is an informal guideline some coaches use to keep habits simple and sustainable. One common version suggests three balanced meals per day, three hours apart from snacks or mindless grazing, and at least three movement sessions per week. Combined with an appropriate calorie deficit below your TDEE, this structure can help control appetite, stabilize energy, and encourage consistency. The rule is not a strict scientific formula but a lifestyle framework that many people find easier to remember than exact numbers. You still need to manage total calories, prioritize protein, and monitor progress. If results stall, adjust intake, steps, or training frequency while keeping a similar simple routine.