Shed pounds with this simple 30-30-30 trick - see why experts are backing it up!
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Disclaimer: The information provided in this article does not constitute medical advice. Please consult your general practitioners before applying any advice in this article.
As we age, our metabolism naturally slows down, and losing weight can become a more challenging feat. But with the advent of social media, new health trends are constantly emerging, promising to help us shed those stubborn pounds. One such trend that's been making waves on TikTok is the 30-30-30 method. It's a simple routine that's easy to remember and has been gaining traction for its potential benefits in weight loss, energy levels, and hormonal balance. But what exactly is this method, and can it truly help those of us in the over-60s bracket to maintain a healthy weight?
The 30-30-30 method is straightforward: consume 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. This practice, which has been popularized on TikTok in 2023, was initially introduced by Timothy Ferriss in his book 'The 4-Hour Body.' The idea is that this combination can kickstart your metabolism and promote fat loss from the very start of your day.
But before you jump on the bandwagon, it's crucial to understand the science behind it and consider the advice of health experts. We've consulted with Emma Laing, PhD, RDN, a clinical professor and director of dietetics at the University of Georgia; Sabrena Jo, PhD, the senior director of science and research at the American Council on Exercise (ACE); and Sarah Keathley, RD, a registered dietitian at Top Nutrition Coaching, to give you a comprehensive look at the 30-30-30 method.
Benefits of the 30-30-30 method
Starting your day with a high-protein breakfast can increase satiety and reduce the urge to overeat. Protein is a macronutrient that requires more energy to digest, which can slightly boost your calorie burn. A study in Nutrition Reviews in 2024 suggested that protein-loading at breakfast might help increase lean body mass. Moreover, a high-protein start to the day can help stabilize blood sugar levels, curb cravings, and support muscle synthesis.
Low-intensity exercise, such as walking or yoga, also has numerous health benefits. It can help reduce blood pressure and support both physical and psychological well-being. While it may not burn as many calories as high-intensity workouts, it can contribute to a calorie deficit and fat loss when paired with a balanced diet.
Potential risks and considerations
However, there are potential downsides to consider. Focusing too heavily on protein at the expense of other nutrients can lead to deficiencies over time. It's essential to maintain a balanced diet that includes vegetables, fruits, whole grains, and a variety of protein sources. Additionally, 30 grams of protein in the morning might not be practical or enjoyable for everyone, and it's important not to force-feed yourself a breakfast that doesn't suit your preferences or lifestyle.
Does the 30-30-30 method work for weight loss?
According to the experts, the 30-30-30 method can support weight loss by increasing satiety and reducing overall calorie intake. Walking after a meal for 30 minutes can also contribute to weight loss. However, it's crucial to apply the method correctly and ensure that you're still consuming a well-balanced diet throughout the day.
How to try the 30-30-30 method safely
If you're interested in trying the 30-30-30 method, start slowly by incorporating one component at a time. Create a plan for your meals and exercise, and find a time frame that works for you. Remember, it's more important to be consistent than to follow the plan rigidly.
Sustainable practices for long-term success
For long-term success, the 30-30-30 method should be part of a comprehensive approach that includes a balanced diet, regular exercise, and healthy lifestyle habits. It's also important to consult a professional before starting, especially if you have preexisting health conditions.
Healthy modifications for seniors
As seniors, it's essential to stay hydrated, so aim to incorporate adequate water intake into your routine. Spread out your protein intake throughout the day and choose low-intensity exercises that you enjoy and can perform consistently.
Now, we'd love to hear from you, our Seniors Discount Club members. Have you tried the 30-30-30 method, or are you considering giving it a go? What are your thoughts on incorporating this routine into your daily life? Share your experiences and tips in the comments below, and let's support each other in our journey to a healthier lifestyle!
As we age, our metabolism naturally slows down, and losing weight can become a more challenging feat. But with the advent of social media, new health trends are constantly emerging, promising to help us shed those stubborn pounds. One such trend that's been making waves on TikTok is the 30-30-30 method. It's a simple routine that's easy to remember and has been gaining traction for its potential benefits in weight loss, energy levels, and hormonal balance. But what exactly is this method, and can it truly help those of us in the over-60s bracket to maintain a healthy weight?
The 30-30-30 method is straightforward: consume 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. This practice, which has been popularized on TikTok in 2023, was initially introduced by Timothy Ferriss in his book 'The 4-Hour Body.' The idea is that this combination can kickstart your metabolism and promote fat loss from the very start of your day.
But before you jump on the bandwagon, it's crucial to understand the science behind it and consider the advice of health experts. We've consulted with Emma Laing, PhD, RDN, a clinical professor and director of dietetics at the University of Georgia; Sabrena Jo, PhD, the senior director of science and research at the American Council on Exercise (ACE); and Sarah Keathley, RD, a registered dietitian at Top Nutrition Coaching, to give you a comprehensive look at the 30-30-30 method.
According to experts, the now-viral 30-30-30 method promotes numerous health benefits. Image Credit: Pexels/Vlada Karpovich
Benefits of the 30-30-30 method
Starting your day with a high-protein breakfast can increase satiety and reduce the urge to overeat. Protein is a macronutrient that requires more energy to digest, which can slightly boost your calorie burn. A study in Nutrition Reviews in 2024 suggested that protein-loading at breakfast might help increase lean body mass. Moreover, a high-protein start to the day can help stabilize blood sugar levels, curb cravings, and support muscle synthesis.
Low-intensity exercise, such as walking or yoga, also has numerous health benefits. It can help reduce blood pressure and support both physical and psychological well-being. While it may not burn as many calories as high-intensity workouts, it can contribute to a calorie deficit and fat loss when paired with a balanced diet.
Potential risks and considerations
However, there are potential downsides to consider. Focusing too heavily on protein at the expense of other nutrients can lead to deficiencies over time. It's essential to maintain a balanced diet that includes vegetables, fruits, whole grains, and a variety of protein sources. Additionally, 30 grams of protein in the morning might not be practical or enjoyable for everyone, and it's important not to force-feed yourself a breakfast that doesn't suit your preferences or lifestyle.
Does the 30-30-30 method work for weight loss?
According to the experts, the 30-30-30 method can support weight loss by increasing satiety and reducing overall calorie intake. Walking after a meal for 30 minutes can also contribute to weight loss. However, it's crucial to apply the method correctly and ensure that you're still consuming a well-balanced diet throughout the day.
How to try the 30-30-30 method safely
If you're interested in trying the 30-30-30 method, start slowly by incorporating one component at a time. Create a plan for your meals and exercise, and find a time frame that works for you. Remember, it's more important to be consistent than to follow the plan rigidly.
Sustainable practices for long-term success
For long-term success, the 30-30-30 method should be part of a comprehensive approach that includes a balanced diet, regular exercise, and healthy lifestyle habits. It's also important to consult a professional before starting, especially if you have preexisting health conditions.
Healthy modifications for seniors
As seniors, it's essential to stay hydrated, so aim to incorporate adequate water intake into your routine. Spread out your protein intake throughout the day and choose low-intensity exercises that you enjoy and can perform consistently.
