30-30-30 Rule For Weight Loss Review

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What Is The 30-30-30 Rule For Weight Loss?

The 30-30-30 rule is a simple morning routine that can help with losing weight. The rule involves 3 times 30.   You begin by eating 30 grams of protein.  The next 30 is that your protein consumption is within 30 minutes of waking up.  The third 30 is that you follow up with 30 minutes of low-intensity aerobic exercise.

What makes this rule so appealing is that after you complete these steps, the 30-30-30 weight loss strategy does not involve any changes to other meals or behaviors.  There are no additional restrictions and there is no need for counting calories.

The 30-30-30 morning ritual for weight loss was first described by author Tim Ferriss.   In his book "The 4-Hour Body."  Ferriss mentioned that this weight loss rule approach can help accelerate fat loss.

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The 30-30-30 rule, when posted by Gary Brecka, on TikTok,  went viral.  Gary Brecka, a podcaster, talks about improving your health, both physically and mentally, 
 Two TikTok videos by Brecka,  each video, already having over 19 million views,  praise the 30-30-30 weight loss method.  He points out how it can create weight loss and how this strategy can help with blood sugar control. He goes on to say that the 30-30-30 technique for losing weight,  enables the body to burn fat. In addition, there is no losing muscle and you will see results in about four weeks. 

Does the  30-30-30 Rule For Weight Loss Work?

While other people on TikTok are sharing their positive results using the 30-30-30 method, and while these claims and success stories are all great, there are not yet, any scientific studies or trials to corroborate this method.

Even though there is no scientific proof that this method works, there is a basis for this reported weight loss success.high protein
breakfast for the 30-30-30 rule for weight loss

Most weight loss experts agree that eating breakfast helps us to lose weight, and that skipping breakfast is a no no for weight loss.  The reason is that eating breakfast will kick-start your metabolism.  Breakfast also helps us to be more energetic and active during the day.  According to the experts, having 30 grams of protein for breakfast will increase fullness, help you to feel full longer, and help with blood sugar and insulin resistance.

What foods could be included in a high-protein breakfast?

Eggs, lean meats, nut butter, shakes, protein shakes, dairy, and Greek yogurt are some of the foods.  It is suggested that you add in vegetables and fruit for fiber.

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low intensity exrecise for the 30-30-30 routine for weight
loss30 Minute Low Intensity Workout

A study that was recently published in the journal Obesity, showed that morning exercise,   exercising between 7 a.m. and 9 a.m. can help with weight loss.  An early workout has other benefits as well.  It can aid with sleep, and lack of sleep is considered to be a major cause of weight gain.  Not getting enough sleep,  increases cortisol, which triggers hunger.

Effective weight loss begins with making better choices.  For many of us, the 30-30-30 weight loss rule will probably be a 'better choice' than what we may already be doing or not doing.

Caloric Deficit

Although this strategy does not include any other changes, keep in mind that we need to have a caloric deficit in order to lose weight.  This weight loss routine is a great way to start your day, so consider doing your best to eat smarter when it comes to the rest of your meals, thus reinforcing your efforts.

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Are There Risks?

Consuming 30 grams of protein in one meal is safe for most people, and the National Institute of Health recommends 150 minutes of exercise per week.  Low-intensity exercise is safe for most people.  There are always exceptions, of course, so if you have any kind of medical condition or injury or concern, check with your doctor first.  In fact, it is always good advice to check with your doctor before making any changes that might affect your health.

Is it for you?

Since there is no conclusive evidence or proof that the 30-30-30 weight loss rule even works, as good as this option sounds, we cannot give it a thumbs up, and we cannot recommend it.  However, there seems to be enough evidence and scientific support of the components of this weight loss rule, to not give it a thumbs down.

If this method interests you, and if you have no health reasons or other reasons that might conflict with this routine, you may want to consider giving it a try. 

Thank you for reading.
Much success on your weight loss journey.
George Pierce
Founder Win At Losing Weight

PS.  Since this method is new, your feedback, which is always welcome, would be appreciated.  Let us know the good or the bad.  Thank you.


In order to lose weight permanently, it is necessary to make better likestyle changes and then turn those changes into habits.  The 30-30-30 Rule for weight loss should be an easy lifestyle change for most poeope.  A change that shoudl also be fairly easy to turn into a HABIT!

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       Walk Your DOG!

If you do not have a dog, perhaps you might want to adopt one.  Walking is an exercise that almost everyone can do and enjoy.  Most dogs need to be walked several times a day.


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