The “30-30-30 rule” emphasises a holistic, human health tripod approach to weight loss, encompassing three essential components: exercise, nutrition and mindfulness. Each element is crucial to creating a well-rounded and effective strategy for a sustainable weight loss routine. Here’s a brief exploration of each component:
Exercise is a critical component of any weight loss journey. Not only does it help burn calories, it also improves your body’s insulin sensitivity, strengthens muscles, boosts metabolism, and provides numerous cardiovascular benefits, such as enhancing the power output of your heart, lung function, mental health, and overall health benefits. A combination of both aerobic (walking, running, cycling) and anaerobic (strength training, resistance exercises) routines is crucial for well-rounded fitness. The key is doing 30 minutes of daily exercise at moderate to vigorous intensities.
30 per cent focus on nutrition
A well-balanced diet, low in processed foods but rich in whole foods and fibrous complex carbs such as green leafy vegetables, whole grains, millet and fruits, is the ticket to losing excess weight and maintaining it thereafter. This dietary framework should be combined with foods rich in proteins and naturally occurring fats to slow digestion and reduce post-meal insulin spikes. Prioritise 30 grams of protein in every meal or consume 30 per cent of your total daily calorie intake as protein, with the rest obtained from complex fibrous carbs and naturally occurring fats. Protein-rich meals typically ensure prolonged satiety levels due to protein’s beneficial effect on the gut, releasing a hormone known as glucagon-like peptide 1 (GLP-1) when protein is detected, causing us not to overeat and achieve effortless weight loss without starving.
Water plays a crucial role in your weight loss journey. Target to consume at least three litres of water daily to stay hydrated and avoid hyperphagia, as thirst can easily be mistaken for hunger. Portion control, meal timing, and nutrient balance are other crucial factors.
30 per cent focus on mindfulness
Mindfulness can encompass various practices, including meditation, mindful eating and stress-reduction techniques. Of these, I suggest keeping an eye on mindful eating, which can help you recognise hunger and fullness cues, making overeating less likely. While eating, distractions such as scrolling through social media, watching your favourite content on OTT, or watching disturbing news on TV can undermine delight in each bite, which may cause needless overeating. So avoid these distractions at all costs.
Managing stress is essential as chronic stress can lead to hormonal imbalances such as chronically elevated cortisol, insulin and hunger hormone ghrelin levels, leading to specific cravings for high-calorie processed foods rich in sugar, fat and salt that may cause weight gain or hinder weight loss efforts.
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The remaining 10 per cent can be dynamically allocated based on your personal nutrition needs, exercise regimen and overall metabolic health.
Pros and cons
The generalised division into these three equal parts is an oversimplification. It can be considered a con for this approach because the exact importance of each division may vary for individuals. However, this rule underscores the importance of a comprehensive health and weight loss approach, which is a pro.
Nevertheless, effective weight loss is not just about dieting or hitting the gym; mental and emotional well-being is crucial in sustaining long-term health and achieving weight loss goals. Remember, it’s always essential to consult a healthcare professional or a nutritionist before starting any new diet or exercise regime.
