Taking care of your health is one of the most important parts of life, but it can sometimes feel overwhelming.
The good news is that you can simplify your self-care while achieving your goals by optimising your daily routine with a three-part perspective on your mornings.
It called the 30-30-30 method – here’s how you can give it a shot, maximise your mornings, and potentially help with weight loss.
What is the 30-30-30 method?
The 30-30-30 method is a weight loss strategy that went viral on TikTok after Gary Brecka gave a TED Talk about it.
He claimed that by eating 30 grams of protein within 30 minutes of waking up, you fuel your metabolism. If you follow your breakfast with 30 minutes of low-intensity cardio exercises, Brecka claims you’ll experience weight loss while maintaining your muscle mass.
People like the 30-30-30 method because it’s easy to personalise. You can keep eating the omega-3 fatty acids in your breakfast to decrease your inflammation and not have to worry about sticking to a strict diet.
As long as you eat 30 grams of protein within 30 minutes of waking up and complete your 30 minutes of low-intensity exercise, you’ll be able to follow this strategy without any complications.
High-protein breakfasts you can enjoy on the 30-30-30 method
You’ll know you’re getting the necessary 30 grams of protein each morning if you’re optimising your breakfast routine. Try meals that increase the protein of each serving with wholefoods, like:
- A pea and bacon omelette
- Smoked salmon on toast
- Pork sausage, bacon and fried egg bake
- Black bean and sweet potato bowl
- Egg and ham spinach wraps.
Check the nutrition information panel on your grocery labels to see how much protein is in one serving of each ingredient. You’ll know how to customise each breakfast meal to get your targeted amount of protein while still enjoying your favourite foods.
What is low-intensity cardio?
Low-intensity cardio exercises are included in the 30-30-30 method and includes any workout that gets your heart rate up without making you break a sweat. You’ll know if you’re at the right intensity if you can sing and talk without puffing your breath. People with low-intensity workout plans often take walks or do yoga classes.
Even if you’re not finishing your workout drenched in sweat, you can still reserve recovery time after your exercise session. Your body will use your rest period to rebuild your muscle tissue with the help of cellular proteins and the extra fuel from your protein-based breakfast.
A high-protein breakfast is encouraged on the 30-30-30 method.
Exercises you can do after breakfast
Choosing the best exercises for the 30-30-30 method can feel tricky. You might think something like planking would count because you’re staying in place. However, planks exercise four body parts simultaneously, so they’re too intense for a light cardio routine.
Consider trying a few simple exercises at a slow pace to increase your heart rate without getting out of breath, such as:
- Using an elliptical machine
- Swimming laps
- Rowing slowly
- Taking a low-impact Pilates class
- Cycling to easygoing music.
Remember, you only need to do one workout for 30 minutes daily when following this plan. If you need a rest day in between workouts, give your body time to recover. You’ll return to your workouts stronger than before, making you more likely to stick with this weight-loss strategy for longer than a few days.
Does the 30-30-30 method actually work?
Experts agree that the 30-30-30 rule can work if you don’t currently exercise and don’t eat a strategic diet. If you’re exercising daily and eating more whole foods because you’re trying the 30-30-30 method, you’ll likely make some progress.
However, the same experts also note that the primary way to lose weight is by maintaining a slight calorie deficit. If you’re trying this method while overeating and living a primarily sedentary lifestyle, you might not see the weight loss outcomes you want.
Maximise your mornings and feel better
Trying the 30-30-30 method could help you reach your weight loss or health goals. If you give it a try and don’t see the results you want, talk with your general practitioner. They’ll help you figure out ways to achieve your health goals by providing personalised health advice.
