Is losing weight among your new year’s resolutions?

The 30-30-30 morning routine for effective weight loss could be your key to success. This time-efficient routine is a simple and practical guide that can help you make meaningful changes in your lifestyle and eating habits.
The 30-30-30 rule provides a structured approach to managing daily calorie intake, physical activity, and mindful eating. It involves eating 30g of protein within the first 30 minutes of waking up and following it up with 30 minutes of steady-state cardio-based workout.

This rule is not a strict diet plan but instead is a flexible framework that promotes a balanced and sustainable approach to weight management by addressing both calorie intake and expenditure. It can help you create a sustainable lifestyle rather than rely on extreme diets. You can keep a track of your progress as well.

The 30-30-30 method was first coined by US writer Timothy Ferriss in his book The 4-Hour Body, but it went viral on TikTok as a result of its being taken up by US human biologist and researcher Gary Brecka, whose video about it has received over 1.5 million views.    

This is how to do the 30-30-30 morning routine correctly.

Aim for 30g of protein within 30 minutes of waking up: By doing this, you can jumpstart your metabolism and provide your body with essential nutrients. A protein-rich breakfast can help control appetite and regulate blood sugar levels.
To make this happen, it might be best to make your breakfast the night before. You should be able to hit your goal with meals such as three scrambled eggs topped with cheese, a fruit smoothie made with protein powder, Greek yoghurt topped with nuts, cottage cheese with pineapple, or high protein bread topped with nut butter or eggs and cheese.

Incorporate 30 minutes of cardiovascular workout: Regular exercise can increase the metabolism and enhance your sense of well-being. Get 30 minutes of low-intensity, steady state (LISS) cardiovascular exercise every morning after breakfast. This type of exercise increases heart rate but not so much that you cannot sustain it over a long period of time without losing your breath.
Activities such as walking, jogging, swimming, taking your dog for a long walk, cycling, or strength training can be included. Find an activity that suits your fitness level and preferences. Gradually increase the duration and intensity of your workouts to continue challenging your body and reaping the maximum benefits. Combining aerobic exercises with strength training can be particularly effective in promoting fat loss and muscle maintenance. The key is consistency, as even moderate exercise has numerous health benefits.

Opt for 30 minutes of mindful eating: This involves taking at least 30 minutes to enjoy your meals, focusing on your food and savouring each bite. Mindful eating can help you become more aware of your body’s hunger and fullness cues as well as preventing overeating.
To achieve this part of the 30-30-30 weight loss rule, avoid distractions like watching television or scrolling through your phone while eating. Instead, concentrate on the flavours, textures, and satisfaction of your meal. Chew your food slowly and pay attention to how your body responds. This practice can lead to better portion control and more conscious food choices.
The focus on mindful eating also encourages a healthier relationship with food, reducing the likelihood of emotional or impulsive eating. It not only aids weight loss but also enhances overall health.