Counting calories, measuring portions, hours in the gym—a TikTok trend promises we can skip all that and still get a flat stomach. How? By following the ‘30-30-30 rule.’ Here’s the gist: Within 30 minutes of waking up, you eat breakfast with 30 grams of protein, then follow it up with 30 minutes of movement. That’s all there is to it, yet experts confirm it’s the best way to lose belly fat. “I’ve never seen anything strip fat off a human being faster than this,” insists biologist and biohacker Gary Brecka, whose videos on the topic have gone viral. Better yet, women using the strategy in the real world confirm the trick makes fat fall off as health soars. Keep reading for the inspiring story of 113-pounds-slimmer Cheri Jackson, 64, and to find out how 30-30-30 could transform your body.
The best way to lose belly fat is also the easiest. The 30-30-30 craze started after one of Brecka’s posts, but the rule itself was created by health guru Tim Ferriss, author of mega-bestseller The 4-Hour Body. Ferriss tirelessly tests wellness strategies for his millions of followers, always in search of “the Minimum Effective Dose, or MED,” he tells us. He offers boiling water as an example. The water will always boil at 212°F. “Higher temperatures will not make water ‘more boiled.’” It just wastes time and fuel. The same goes for overdieting and overexercising, which wastes time and energy better spent doing things we love.
So Ferriss went looking for the MED for fat loss. He did a lot of research, experimented on himself and finally set up an informal study. He found that 30-30-30 helps 86 percent of people burn significant fat and gain notable amounts of muscle (a factor that raises metabolism, helping keep lost fat gone). Women who were part of the test got stronger and firmer as they shed up to 23 pounds in four weeks. Wow!
Why 30-30-30 works so well: Commit the first hour of your day to 30-30-30, and here’s why benefits pile on:
- Morning protein destroys hunger: Amino acids from protein are necessary to maintain and repair every single part of our bodies. That’s likely the reason “our bodies prioritize protein, driving us to eat until our protein needs are met,” says Seattle-based protein expert Ted Naiman, M.D. Get your protein in, and studies show appetite is slashed by up to 75 percent.
- Morning protein melts belly fat: In a new study, dieters lowered high blood sugar 340 percent more if they got 30 grams of protein first thing. That’s great news for anyone hoping for a smaller waistline. In fact, separate research shows morning protein boosts belly-fat burn by 220 percent. How? Lower blood sugar means lower levels of the belly-fattening hormone insulin. As insulin comes down, “fat burning around the abdominal area goes way up,” confirms University of Pittsburgh protein researcher Paul Arciero, Ph.D.
- Morning movement speeds slimming: “Morning exercise is specifically better for fat loss in women compared to men,” says Dr. Naiman. Turns out, genes that trigger the breakdown of fat are more responsive in active women in the early part of the day.
More good news: Gentle activity is best. Why? Because when we push too hard, our bodies struggle to tap into fat stores, burning mostly blood sugar instead. Studies at the University of Michigan have revealed walking at a pleasant pace more than doubles fat burn compared to going all-out.
Ferriss likens using 30-30-30 to “knocking over dominos.” You give your body a little nudge and set off a cascade of benefits, leading to radical changes with little effort.
Best way to lose belly fat success story: Cheri Jackson, 64. By the time Cheri Jackson was in her late 50s, she’d spent decades neglecting her own health as she cared for her family. At 258 pounds, she ached constantly. “Just making dinner left me exhausted,” she recalls.
So when her friend Lois invited her to join a local TOPS weight-loss support group, Cheri agreed. And in one of her first meetings, she learned about the importance of protein at breakfast. Cheri stopped skipping the meal, instead enjoying protein-rich options like eggs and turkey sausage. “I used to be so hungry by 4 o’clock, I’d eat like crazy,” she shares. Morning protein put an end to that, making it far easier to eat healthy portions.
Cheri also aimed to eat more protein at all her meals. Smart move, say experts. As we get older, our body isn’t as good at breaking down protein—so we actually need to eat more of the nutrient to get the maximum benefits. Aiming for about 100 grams of protein daily (spread evenly between meals and any snacks) helps keep hunger down, muscles strong and metabolism up. A Duke University study even found that it doubles fat loss for women over age 50!
For a while, getting more protein was all Cheri had to do to see results. Then she hit a plateau. Her fix? “I had my husband put an exercise bike between my recliner and the TV.” Hopping on as she watched her favorite morning shows, “I realized it wakes me up and starts my day off right!” Plus, the scale began to move nicely.
With a boost from morning protein and morning movement, Cheri lost over 113 pounds in a year and a half. Her waist shrunk by 41 inches. She no longer needs injections for back pain; her blood pressure is healthy again. And she has so much stamina, she took a part-time job teaching healthy habits at a local senior center. “I used to struggle to get through the day,” says Cheri. “Now I feel like I nothing can stop me!”
To learn more about TOPS low-cost support groups, go to TOPS.org.
Easy ways to get 30 grams of protein each morning: 30-30-30 was created to be easy, and it absolutely is. Just eat 30 grams of protein within 30 minutes of waking and then do 30 minutes of gentle exercise. You’ll rev metabolism and lower hunger all day. Want to enhance the effect? Go for a protein-rich lunch and dinner too.
Big protein breakfast: Amped-up scramble: Scramble 1 egg, ½ cup egg whites, 2 Tbs. shredded cheese with cooking spray; serve with a serving turkey sausage. Protein: about 33 g.
Big protein breakfast: Protein Toast: Blitz ½ cup cottage cheese with seasoning to taste. Spread on 2 slices toasted protein bread. (We’re fans of Equii brand bread with 10 g protein per slice). Add any healthy toppings you like. Protein: about 32 g.
Big protein breakfast: Power smoothie bowl: Blitz 1 ½ cups frozen berries, 1 banana, ½ cup Greek yogurt, 1 serving protein powder and a little milk/water to achieve desired consistency. Protein: about 33 g.
Big protein bonus recipe: Pumpkin pancakes! These perfectly spiced autumn treats boast 30 g protein per serving.
Serves 3: Mix 2 cups rolled oats, 1 ½ cup egg whites, 1 ¼ cup Greek yogurt, ½ cup pumpkin puree, ½ cup whey protein powder, 2 tsp. pumpkin pie spice, and healthy sweetener to taste. In a blender, blitz all ingredients until mostly smooth. Set a nonstick skillet over medium heat; mist with cooking spray. Pour ½ cup batter in the skillet per pancake. Cook until edges bubble, then flip and cook through, about 2-3 minutes per side. Garnish.
Source: Woman’s World
