The Conversation: the “30-30-30-30” method helps you lose weight

The “30-30-30” method, which gained popularity in TikTok, helps to develop healthy habits and lose weight. Experts told The Conversation about it.

According to the method, you should eat 30 grams of protein within 30 minutes of waking up, and then devote 30 minutes to low to moderate intensity aerobics. Proponents of this approach claim that it helps you lose weight while preserving muscle.

Protein is the building material for cells. People who exercise regularly or want to lose weight are advised to consume 1.2-2 g of protein per kg of body weight per day. Studies show that high protein diets (more than 2 g protein per kg of body weight) help preserve muscle while losing weight. Many people's breakfast consists of toast, cereal, pastries or other carbohydrates. Because of this, it contains almost no protein, so eating 30g of protein within 30 minutes of waking up will help increase your overall protein intake, boosting your energy and allowing you to eat fewer calories throughout the day.

Also, proponents of the approach recommend 30-minute workouts. Experts believe that such a goal makes sense: it is easy to achieve, and also such a workout duration allows you to burn some calories and improve cardiovascular health.

The main benefit of the 30-30-30 method is the formation of habits, which together can promote health and weight loss. The approach won't help you lose weight on its own, but it can make the process easier if you stick to a healthy diet and stay active throughout the day.

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