Research: this morning ritual could help you lose weight the fastest
For those who want to lose weight, I probably don't need to introduce keto diets, HIIT classes, and Ozempic anymore. You will definitely shed a few kilos this way, but will you still be doing this with so much pleasure and motivation after a month? I bet not. According to research, losing weight doesn't have to be that complicated. The key to success lies not in obsessively counting calories on MyFitnessPal, but in how you structure your morning.
The morning ritual in question is the 30/30/30 method, conceived by Tim Ferriss, who wrote about it in his book ‘The 4-Hour Body’. According to him, it's very simple: the goal is to eat 30 grams of protein within the first 30 minutes after waking up, followed by a low-intensity workout like walking for — take a guess — 30 minutes. Give it a month and the kilos will melt away.
By starting your morning with enough protein, you ensure that your blood sugar and insulin levels remain balanced. Not only does this stimulate your metabolism, but you will crave food much less for the rest of the day. If you start your day with a cup of coffee on an empty stomach or eat something high in sugar (like a bagel or muesli), this causes a big spike in your cortisol and insulin levels, making you feel hungry much faster.
Leaving the house on an empty stomach is according to the 30/30/30 method really a no-go. Exercising without any nutrition in your body means that your body has to look for a new source of energy. It takes your body only three minutes to burn muscle mass and five hours to convert fat into energy. This would mean that your body burns muscle mass instead of fat, which should actually be the other way around. By eating a protein-rich breakfast, your body has a constant energy source, allowing it to leave your muscles alone.
I can hear you thinking: 30 grams of protein sounds like quite a challenge, especially if you're not a breakfast person. But I can tell you: it doesn't have to be. Play it smart and choose a protein-rich base. A bowl of yogurt quickly contains 30 grams of protein. I must say that yogurt on its own is not necessarily a culinary masterpiece, so feel free to add some fruit and granola. Prefer it lactose-free? Then a scoop of protein powder will be your new best friend. You can literally throw this into anything: smoothies, oatmeal, and so on.
Once you've eaten, it's time for the workout. Or rather, workout? With a low-intensity training, the goal is not to exhaust yourself; a walk, a bike ride, or a Pilates workout at home is already sufficient. As long as your heart rate doesn't get too high while moving. If it goes above 135, the chance increases that your body will burn muscle mass instead of body fat. Walking is of course not for nothing the ultimate fat burner.
Should be doable, right? Just keep in mind that with the 30/30/30 method, you won't immediately lose two kilos a week like with some other diets. See it more as a guideline towards a healthier lifestyle. And once you've mastered that, then it will go fast.
Source: The Every Girl
