Three hours, three meals, three snacks The active personal trainer followed a general rule of thumb: eat three balanced meals and three smaller healthy snacks throughout the day. Proteins and healthy fats are essential, Hall says, because they keep you feeling full.
3-By-3 Rule For Weight Loss, Per A Registered Dietitian
She reveals that this method consists of “eating 3 meals a day, drinking at least 3 bottles of water by 3 o'clock, and having at least 3 hours of exercise spread out throughout the week.”
A great tip for beginners to macro tracking can be to keep things simple in your first few weeks. Try the 3-3-3 Method. Choose 3 different protein sources, 3 fat sources, and 3 carb sources only (All veggies and fruit can count as 1 each).
The 30/30/30 method involves eating 30 grams (g) of protein within the first 30 minutes of waking up, and following it up with 30 minutes of exercise. This method was first proposed by Timothy Ferriss in his book "The 4-Hour Body,"1 but was made popular by biologist Gary Brecka on TikTok.
The 3-2-1 refers to your weekly split of workouts - three strength training sessions, two Pilates sessions, and one cardio session. All up, that's six sessions per week, leaving you one full rest day, too.
Three hours before you go to sleep, stop drinking alcohol. Two hours before you go to sleep, stop eating food. One hour before you go to sleep, stop drinking fluids.
Now, when it comes to getting good quality protein at breakfast, eggs are an obvious choice, but Burgess also recommends leveling up your intake by trying Greek yogurt, smoked salmon, protein powders, nuts, and nut butters.
Many TikTok users claim it does. But to definitively say a diet “works” requires scientific evidence. Researchers have not yet studied the 30-30-30 diet, so we don't have hard evidence to back up these claims. “That said, the best diet for long-term weight management is the diet you can follow,” states Zumpano.
Mint and coriander aid digestion, reduce bloating, and detoxify the body. To make this blend, add a handful each of fresh mint and coriander leaves with water. Strain and drink, mix it with honey and lemon juice. Drinking this juice can improve digestion and metabolism, promoting fat burning.
If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit. If you weigh 250-pound, you will need to reduce your daily calorie intake to about 1,250 calories per day, an amount that is too low amounting to starvation.
The key to lasting weight loss isn't about shortcuts—it's about mastering the three C's: Consistency, Change, and Control. By focusing on these principles, you can build healthy habits, stay on track, and reach your goals with confidence.
Key points
If you want to lose weight, making a specific plan can help. Healthy weight loss includes a lifestyle with healthy eating patterns, regular physical activity, enough sleep, and stress management.
Here is a list of foods that provide roughly 30 grams of protein: 1.5 cups of Greek yogurt (opt for unsweetened and add your own toppings) 1 cup cottage cheese. 5 large eggs, or 2-3 eggs mixed with extra egg whites.
Most people are brought up thinking that dinner should be the biggest meal of the day, meaning they opt for a light breakfast and lunch. However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight.
That plan is called the 30-30-30 rule. It's a simple but catchy idea that encourages you to eat 30 grams of protein within 30 minutes of waking up and then get 30 minutes of low-intensity exercise. The 30-30-30 rule now has millions of followers on TikTok.
Establish a regular sleep schedule.
Go to bed every night at the same time and wake up without an alarm clock at the same time every morning—including weekends.
Avoid electronic devices at least an hour before bed, as mobiles, tablets and computers all throw out blue light that stops sleep. Reading, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping.