The 30-30-30 rule for weight loss is going viral. Dietitians explain if it really works
TODAY.com reports on a new fitness trend called "30-30-30" that has been all over TikTok, with many claiming it's an effective way to meet weight loss goals. What is the 30-30-30 rule and how does it work?
“Theoretically it could be beneficial for calorie burn if you’re the kind of person where eating breakfast in the morning makes you feel more energetic and active throughout the day,” Jason Machowsky, RD, CSSD, ACSM-CEP, CSCS sports dietitian and registered clinical exercise physiologist at HSS tells TODAY.com.
"Fat-burning" is a loaded term, the experts say. "Lower intensity exercise is going to burn a higher percentage of calories coming from fat," said Machowsky. But higher-intensity exercise may burn more calories total, he added.
"If the goal is weight loss, it's about the total amount of calories you’re burning," Machowsky added. “You need to be in a calorie deficit to promote actual reduction of fat stores off your body.”
“Some people find the act of exercising in the morning makes them more mindful of their eating choices the rest of the day, so it can have a positive ripple effect,” said Machowsky.
Ultimately, the impact of the 30-30-30 method will depend on a person's baseline activity level and other habits, the experts emphasize. "Ask yourself: Are the (30-30-30 steps) improvements upon those current habits?” said Machowsky.
"If you're not doing any exercise and now you're doing 30 minutes a day of low-intensity cardio, that's better than nothing," Machowsky added. But if you're doing higher-intensity or longer workouts and cutting back in order to do the 30-30-30 method, then you might not burn as many calories as before, the experts note.
Read the full article at today.com.