Want to lose weight? A morning routine may help you burn fat

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There are diets and morning routines spreading on social media that promise to lose weight in simple steps, including the “30/30/30” rule, which combines protein intake with exercise after waking up. But does this routine really help burn fat, or does its effectiveness depend on other factors?

The rule is to eat 30 grams of protein within the first 30 minutes of waking up, then do 30 minutes of moderate cardio exercise, according to a report published by the “Health” website.

This method aims to facilitate adherence to healthy habits that support weight control, but there is not sufficient evidence that applying these numbers specifically gives better results than following a balanced diet and exercising regularly.

The routine depends on eating breakfast that provides about 30 grams of protein, then engaging in physical activity for 30 minutes. It is preferable that the exercise be of moderate intensity, so that the heartbeat accelerates and the ability to speak while moving.

Suitable options for exercise include brisk walking, riding a bike at a calm pace, swimming, dancing, and using exercise equipment, such as the elliptical machine. The intensity and duration of the exercise can be adjusted according to the level of fitness and health condition.

Registered dietitian Justine Fish explains that eating protein may promote feelings of fullness and help limit calorie intake during the day, which supports weight loss efforts.

Michele Rotenstein, a nutritionist specializing in heart health, also points out that a protein-rich breakfast may help improve blood sugar response, especially when consumed as part of a balanced diet.

Protein can be obtained from a variety of sources, such as eggs, Greek yogurt, and nuts. You can also prepare a meal that combines eggs and cheese, eat Greek yogurt with nuts, or prepare a protein-rich drink.

Cardio exercises help improve cardiorespiratory fitness, increase energy expenditure, and support weight management. But the benefits of physical activity are not limited to the morning hours; Exercise can be done at a time that suits the person and helps him continue.

There is no strong evidence that exercising within the first half hour of waking up burns fat necessarily better than exercising at another time. The appropriate heart rate varies from person to person, so the maximum of 135 beats per minute is not suitable for everyone.

The type of fuel the body uses during exercise depends on the intensity and duration of the activity, among other factors. The percentage of fat used as an energy source may increase during some moderate exercise, but this does not necessarily mean greater loss of body fat in the long term.

Weight loss remains primarily linked to achieving a sustainable calorie deficit, while eating adequate protein and practicing resistance exercises help maintain muscle mass during the weight loss journey.

It is not necessary to force yourself to eat if there is no feeling of hunger. Meal timing can be adjusted according to appetite and daily needs, making sure to obtain a sufficient amount of protein and energy.

For those who feel digestive discomfort when eating before exercise, postponing breakfast until after the activity may be an appropriate option, with the possibility of eating a snack or a protein-rich drink as needed.

So, the “30/30/30” rule may help you build a structured morning routine that combines protein and movement, but it is not a magic formula for weight loss. The most important thing is to follow a balanced diet, engage in regular physical activity, and choose habits that can be adhered to in the long term.