Updated May 2nd, 2024 at 23:01 IST

30-30-30 Rule: A Balanced Approach To Weight Loss

Have a look at the 30-30-30 rule that can bolster your way to acheving those weight loss goals.

30-30-30 rule | Image:Unsplash

The 30-30-30 rule has recently gained popularity as a holistic method for achieving weight loss goals. This approach not only focuses on dietary changes but also includes exercise and mental wellness, making it a comprehensive lifestyle strategy.

30-30-30 rule

The rule divides its focus into three equal parts: 30 grams of protein for breakfast, 30 minutes of low-intensity exercise daily, and 30 percent mindfulness during eating and physical activity. Fitness expert Bhavna Harchandrai notes that while aspects of this method are supported by studies, such as high protein intake and regular exercise, the specific combination outlined in the 30-30-30 rule lacks robust scientific backing. However, its balanced approach can contribute to overall health and sustained weight management.

Dietary component

Starting the day with 30 grams of protein can significantly affect satiety, helping to manage appetite and reduce sugar cravings later in the day. Protein is vital for blood sugar control, muscle repair, and overall metabolism. People can adjust their protein intake based on individual body weight and nutritional needs, aiming for a balanced breakfast that energizes the body for the day ahead.

Image credit: Unsplash
Image credit: Unsplash


The exercise component of the 30-30-30 rule involves engaging in 30 minutes of low-intensity steady-state (LISS) exercise. Suitable for all fitness levels, LISS activities include walking, biking, and swimming, which are effective for burning calories without overstressing the body. Integrating exercise into daily routines is crucial for enhancing physical health and supporting weight loss.

Image credit: Unsplash
Image credit: Unsplash


Incorporating mindfulness into eating habits and exercise routines is the third pillar of the 30-30-30 rule. Being mindful about how and what you eat, savoring each bite, and listening to the body’s hunger cues can improve digestion and foster a healthier relationship with food. Mindfulness during exercise helps focus on breathing and bodily sensations, which enhances mental well-being and the effectiveness of the workout.

Benefits of a balanced approach

The 30-30-30 rule promotes a stable, adaptable lifestyle conducive to long-term adherence. By addressing physical, mental, and emotional health aspects, this method encourages individuals to maintain healthy habits, adapt the intensity of workouts, and personalize their approach to fitness and diet, making it a versatile tool for sustainable weight loss and well-being.


Published May 2nd, 2024 at 23:01 IST