30-30-30 WEIGHT LOSS METHOD: BENEFITS, RISKS AND MORE

You’ve heard about many ways to lose weight, but the “30-30-30 rule” is a very new method. In recent times, it has attracted a lot of attention from the “weight loss community”. This method was first coined by Tim Ferris in his book “The 4-Hour Body”. It was later popularized by fitness expert Gary Brecka on TikTok. However, experts are still cautious when recommending this method. So, while this new method has great effects, is it really effective, and what do you need to pay attention to when implementing it? Scroll down and continue reading.

WHAT IS THE 30-30-30 RULE?

The “30-30-30 rule” in weight loss refers to a method that has gained attention for its simplicity and potential effectiveness. This rule revolves around three crucial aspects of one’s daily routine: 30 minutes of low-intensity exercise, 30 grams of protein intake within 30 minutes of waking up. 

This approach emphasizes the importance of kickstarting the day with a balanced combination of physical activity and protein consumption. Proponents of the 30-30-30 rule claim that it not only aids in weight loss but also helps in maintaining overall well-being. However, it’s essential to note that while this method has garnered attention, experts remain cautious about endorsing it universally. As with any weight loss strategy, individual results may vary, and consulting with healthcare professionals is advised before implementing significant changes to one’s lifestyle.

DOES THE 30-30-30 DIET METHOD ACTUALLY WORK?

The 30-30-30 diet method has become a popular topic in the quest for weight loss, but whether it actually works is a bit of a mixed bag. This approach suggests doing 30 minutes of low-intensity exercise, consuming 30 grams of protein within 30 minutes of waking up. Some folks swear by it, claiming positive outcomes in terms of shedding pounds and feeling more energized.

Eating protein in the morning and doing activities like running or biking can make you healthier and help you lose weight. “There is ample scientific evidence that consuming more protein, especially at breakfast, can help reduce calorie consumption throughout the rest of the day, as protein helps you feel fuller for longer,” Josten Fish, a registered dietitian. “Some studies have also shown that people consuming more protein (but the same number of calories) still lose weight faster.”

Additionally, “eating an adequate protein rich breakfast can help stabilize blood sugar and combat insulin resistance, a cause for stubborn weight loss” Michelle Routhenstein, a registered dietitian nutritionist and cardiology dietitian with Entirely Nourished.

On the positive side, starting your day with exercise and a good dose of protein is generally healthy. Exercise gets your body moving, and protein is essential for muscle repair and keeping you full. So, in that sense, the 30-30-30 rule could contribute to weight loss by encouraging a more active lifestyle and supporting muscle health.

However, it’s crucial to recognize that no one-size-fits-all solution exists for weight loss. People’s bodies react differently, and what works for one person may not work as well for another. Additionally, some experts caution against expecting miraculous results solely from following the 30-30-30 rule. Sustainable weight loss usually involves a combination of various factors, including a balanced diet, regular exercise, and lifestyle changes.

DOES 30-30-30 HELP WITH WEIGHT LOSS?

Whether the 30-30-30 way of doing things helps with losing weight depends on the person. That’s what the experts say. They mention that it’s important to think about your usual habits. Ask yourself if doing the 30-30-30 steps will make your habits better or different in a good way.

For instance, if you don’t exercise right now and then start doing 30 minutes of easy-going exercise each day, that’s a good move for a healthier life. But, if you’re already doing harder or longer workouts and you switch to the 30-30-30 method by cutting down your exercise time, you might not burn as many calories as before.

Remember, many things can affect how much you weigh, but a big part of losing weight is using fewer calories than you take in. If the 30-30-30 way doesn’t help you use fewer calories, it might not work well for weight loss. The experts say the success of this approach depends on how well it fits with your goals and habits. It needs to be a positive part of making your life healthier. Always keep in mind that what works for one person might not work the same for someone else. If you’re unsure, talking to experts can give you advice that fits your needs.

HOW TO DO THE 30/30/30 METHOD

Doing the 30-30-30 method is pretty straightforward and can be an easy way to boost your health. Here’s how you can give it a try:

30 Minutes of Exercise:

Start by moving your body for about 30 minutes each day. You don’t need to do super intense workouts – even a brisk walk, dancing, or playing a sport you enjoy counts. The goal is to get your heart pumping and your body moving.

30 Grams of Protein:

Within 30 minutes of waking up, try to eat foods that are rich in protein. This could be things like eggs, yogurt, nuts, or lean meats. Protein helps your muscles stay strong and can keep you feeling full throughout the day.

30 Minutes of Mindfulness:

Dedicate 30 minutes to mindfulness or relaxation. This could be meditation, deep breathing exercises, or simply taking a moment to enjoy some quiet time. Managing stress and taking care of your mental well-being is an important part of the 30-30-30 method.

RISKS OF 30-30-30

While the 30-30-30 method has gained attention for potential benefits, it’s important to be aware of potential risks and considerations associated with this approach. 

One potential risk is that the 30-30-30 rule might not be suitable for everyone. People have different fitness levels, health conditions, and body types, so what works well for one person may not work the same way for another.

Another consideration is the risk of overdoing it. If someone is already engaging in intense or long workouts and decides to add the 30-30-30 method, they may risk pushing their body too hard. It’s crucial to listen to your body and avoid overtraining, which can lead to fatigue, injuries, or other health issues.

Additionally, the 30-30-30 approach may not address all aspects of a healthy lifestyle. Weight loss and overall well-being involve a combination of factors, including a balanced diet, sufficient rest, and stress management. Relying solely on the 30-30-30 rule without considering these other elements may not lead to sustainable and holistic health benefits.

Furthermore, for individuals with certain medical conditions or those who are pregnant, it’s advisable to consult with a healthcare professional before adopting the 30-30-30 method. They can provide personalized guidance based on individual health needs and ensure that the approach is safe and suitable.

FAQ

1. Does 30-30-30 have to be in the morning?

No, the 30-30-30 method doesn’t have to be done in the morning.

2. Can I skip the exercise if I focus on the protein intake?

No. Skipping the exercise may hinder these benefits and limit your overall weight loss success.

3. Does the 30-30-30 method have to be done with specific foods?

 No. Any good protein source will do. 

CONCLUSION

The 30-30-30 weight loss approach, encompassing 30 minutes of exercise, 30 grams of protein within 30 minutes of waking up, has garnered attention for its potential benefits and risks. On the positive side, incorporating exercise and protein into one’s routine can contribute to overall health, encouraging a more active lifestyle and supporting muscle health. However, the effectiveness of this method varies from person to person, emphasizing the need to consider individual habits and preferences.

41 ESSENTIAL TIPS FOR FIRST-TIME TRAVELERS TO JAPAN: ETIQUETTE AND CULTURAL INSIGHTS

Japan is rapidly becoming a popular destination, with more travelers choosing to explore its unique charm each year. However, Japanese culture and etiquette are distinctive and differ greatly from other parts of the world.

In this etiquette guide, I’m sharing essential tips that every traveler should know before visiting Japan for the first time. Understanding these cultural nuances not only helps you show respect as a visitor but also enhances your experience in this spectacular country.

Here’s my comprehensive guide to Japan etiquette for tourists, along with helpful tips for making the most of your first trip to Japan.

PLAN WHICH SEASON TO VISIT JAPAN

If you want to experience Japan’s famous Sakura season, plan your visit in spring (March to April). Autumn is another popular season, with vibrant fall foliage best seen from October to November. However, if your travel dates are flexible and you’re not set on visiting during these peak times, traveling during the low season (June to September or December to February) can offer fewer crowds and better deals.

While summer is typhoon season, rainstorms generally pass quickly. If you’re a skier, winter is an ideal time to visit Japan.

On our recent trip from late November to mid-December, we enjoyed autumn foliage in Kyoto in early December and then flew to Hokkaido to experience the snow. Winter in Japan is breathtaking, and we’re already planning another winter trip. I highly recommend visiting during the colder months for a unique experience with fewer crowds and lower costs!

DOWNLOAD OFFLINE MAPS (GOOGLE MAPS OR MAP.ME)

Be sure to download maps or bring a physical map with you on your trip. You can also ask your accommodation for any local maps.

While WiFi is common in cities, it may be less available or secure in smaller towns and rural areas.

For reliable data access abroad, I recommend using Airalo eSIMs. Just download the app and purchase a virtual eSIM, which works in over 180 countries. As long as your smartphone supports eSIM (most newer models do), this is an affordable and convenient way to stay connected while traveling.

DOWNLOAD TRANSLATION APPS

One of my top tips for first-time travelers to Japan is to download Google Translate or bring a phrasebook before you go.

While navigating signage in big cities is manageable (I found Tokyo’s metro system easy to use thanks to color coding and symbols), it can be more challenging in other areas.

English isn’t widely spoken, except among younger people. However, the Japanese are very helpful, and knowing a few phrases, like how to say “thank you” in Japanese, will go a long way.

The camera function in Google Translate is especially useful—just point your phone at text (signs, menus, etc.) and it will translate in real-time on your screen!

CARRY YOUR PASSPORT WITH YOU AT ALL TIMES

In Japan, foreign visitors are legally required to carry their passport at all times to show ID and visa status if requested. Although you might not be asked to show it frequently, it’s wise to keep your passport with you and have a photocopy stored safely at your accommodation as a backup, just in case.

DON’T BE AFRAID TO ASK FOR HELP IF YOU GET STUCK

That’s a great point! Many Japanese people are very helpful, even if they don’t speak English. Showing them a place name on your phone or map can be very effective. Learning a few basic phrases like “Please,” “Thank you,” or “Where is…” demonstrates your effort and respect as a visitor, and locals often appreciate the gesture.

DON’T WEAR YOUR OUTDOOR SHOES INDOORS

In Japan, it’s considered impolite to wear outdoor shoes indoors in many places. You’ll need to get used to changing into slippers or slip-on shoes at the entrance of homes, and even in some restaurants and shops—slippers are usually provided for you.

If you’re staying in Japan for an extended period, it may be a good idea to buy your own pair of indoor slippers to carry with you for convenience.

STAY IN A CAPSULE HOTEL OR HOSTEL

Capsule hotels are a popular accommodation option in Japan and other parts of Asia. They offer the budget-friendly benefits of a hostel while providing your own private space, complete with a bed, bedding, light, shelving, and storage—luxury capsules often come with even more amenities. Additionally, consider staying in a Ryokan, a traditional Japanese-style inn, for a more authentic experience.

Keep in mind that Airbnb is widely unpopular in Japan, and there have been several legal disputes over properties being rented illegally. I recommend avoiding Airbnb altogether and opting for a traditional Ryokan or capsule hostel instead.

FOOD AT CONVENIENCE AND GROCERY STORES IS AMAZING

Convenience stores in Japan are fantastic for grabbing snacks and meals on the go. They offer a wide range of fresh and tasty options. Some of my favorites were Onigiri, pork buns, and Mochi balls, and I found the fresh sushi to be better than some I’ve had at Japanese restaurants back home.

You can also check out grocery stores with prepared food sections—they often have a great selection of meals, including sushi.

DON’T CONSUME FOOD WHILE YOU’RE OUT IN PUBLIC

In Japan, it’s considered impolite to eat while walking. Eating on the go is generally frowned upon unless you’re in a specific setting, like a food market. This custom also explains why you’ll find very few rubbish bins in public spaces.

Japanese cities are remarkably clean, with very little litter. If you have any trash, it’s best to keep it in your bag and dispose of it later, such as when you return home.

If you purchase food from a convenience store or street vendor, it’s customary to stand still and eat it where you bought it. There’s often a trash can nearby, making it easier to dispose of your waste without carrying it around.

GET TO GRIPS WITH CHOPSTICKS (NO PUN INTENDED!)

Great advice! In Japan, knives and forks are uncommon, especially outside of major cities, so being comfortable with chopsticks is important. To practice, you can wrap a rubber band around chopsticks and place a roll of paper between them to simulate the pincer movement. And remember, using chopsticks to stab your food is considered impolite.

KNOW HOW TO PLACE YOUR CHOPSTICKS

Exactly! When you put down chopsticks, you should either rest them across your bowl or on the chopstick rest if provided. Sticking them upright in your rice or placing them directly on the table is considered improper etiquette in Japan.

VEGETARIANS MAY STRUGGLE IN JAPAN – DOWNLOAD THE HAPPY COW APP

Navigating vegetarian options in Japan can be challenging, as vegetarianism isn’t widely recognized, and fish and chicken might not be classified as “meat.” Many broths used in dishes contain meat, so it’s important to be cautious.

Checking side dishes and noodle soups can be a good strategy, but always clarify with the help of Google Translate if you’re unsure. Additionally, the app Happy Cow is useful for finding vegan and vegetarian restaurants, especially in urban areas.

BOW TO GREET SOMEONE

In Japan, bowing is a customary way to convey greetings, thanks, or apologies. It’s a significant part of social etiquette. Typically, you’ll bow when greeting someone, expressing gratitude, or making an apology.

The best way to learn is by observing and following the locals. If someone bows to you, it’s polite to return the bow. It helps you blend in and show respect for local customs.

KEEP TO THE LEFT!

As a British traveler, you’ll be pleased to know that Japan also keeps to the left for cars, bikes, and pedestrian traffic. Punctuality is highly valued in Japan, so be mindful of standing on the correct side of escalators to avoid blocking others.

DON’T BLOW YOUR NOSE IN PUBLIC

It may come as a surprise, but in Japan, blowing your nose in public is considered bad etiquette. Instead, you’ll notice that people often sniffle in public settings, and you may need to do the same until you can find a private place to blow your nose. If the sound of sniffing bothers you, it’s something you’ll need to get used to during your time in Japan!

USE THE LUGGAGE FORWARDING SERVICE

Great tip! Avoiding rush hours with large luggage is definitely considerate. The Yamato Transport service is a lifesaver for managing luggage across Japan, especially when dealing with limited accessibility at stations or traveling on trains without reserved luggage space. Their “Hands-Free Travel” service is incredibly convenient for a smooth journey.

BUY A SUICA CARD OR PASMO CARD IN TOKYO

When you’re in Tokyo, consider getting a Suica or Pasmo card. These IC travel cards are re-loadable and make using the transport system much easier. You can also withdraw any remaining balance from the card before you leave Japan.

Similar IC cards are available throughout Japan—like Icoca in Osaka—which streamline the swipe-in/swipe-out process at train stations, saving you from having to buy a new ticket each time.

If you’re an iPhone user, you can purchase a Suica Card directly on your phone and add it to your Apple Wallet. Unfortunately, this feature isn’t available for Android users yet.

SLURPING YOUR FOOD SHOWS YOUR APPRECIATION!

In Japan, slurping your food is perfectly acceptable and even encouraged—it signals that you’re enjoying your meal. The louder the slurp, the more satisfied you’re considered to be. This is especially true for noodles, soups, and broth-based dishes. So, don’t hesitate to embrace this cultural norm and enjoy your food with a satisfying slurp!

DON’T TIP IN JAPAN

Great news for your budget: tipping is considered rude and unnecessary in Japan. High standards of service are expected, so there’s no need to leave a tip.

This can be a surprising tip for first-time travelers from places like the U.S., where tipping is customary.

If you do feel compelled to show appreciation in certain situations, like an exceptional homestay, you can place the money in an envelope and offer it discreetly.

JAYWALKING IS ILLEGAL

Absolutely! Always use the designated crossings when crossing streets. Japan’s traffic rules and pedestrian systems are well-organized, and using the crossings helps ensure your safety and keeps traffic flowing smoothly.

PREBOOK LUGGAGE SPACE ON SHINKANSENS

That’s a crucial tip for traveling on the Shinkansen! The larger luggage storage spaces on bullet trains require advance reservation, and they do sell out quickly. If you don’t book a space in advance, you might be asked to move your luggage if it’s in someone else’s reserved area.

For convenience, especially if you have prams or large items, using the luggage forwarding service from Yamato Transport can be a great solution. It ensures you can travel comfortably without worrying about space on the train.

HAVE CASH WITH YOU

Be sure to bring a suitable amount of cash with you to Japan. You can exchange money before you go, use ATMs at the airport, or find a convenience store like 7-11, which typically has ATMs inside. While credit cards are increasingly accepted, cash remains widely used and is essential for many transactions.

TAKE A COIN PURSE

While Japan is increasingly cashless, carrying some cash is still necessary. This often results in a significant amount of coin change. To stay organized, it’s advisable to bring a coin purse to keep your loose change together.

PUT YOUR MONEY IN THE TRAY

When paying for items in Japan, use the small tray provided on the counter for your money—handing money directly to the cashier is considered impolite. Always place your payment in the tray.

It’s also important not to count your change at the counter. In Japanese culture, politeness and trust are paramount, and it’s understood that you will be given the correct amount.

DON’T OPEN A TAXI DOOR YOURSELF

That’s a great tip! In Japan, taxi doors are automatic and will open and close for you without needing to touch them. Just wait for the door to open as the taxi arrives and again when you’re ready to get out. This system helps ensure a smooth and hassle-free experience.

ALLOW PLENTY OF TIME FOR CATCHING TRAINS

Absolutely, Japanese train stations can be massive and bustling, especially in major cities like Tokyo and Osaka. Arriving at least 30 minutes early at major stations is a smart move to navigate through the crowds, find your platform, and handle any last-minute details. Rural towns and smaller metro stations tend to be more manageable, so you won’t need to budget as much extra time there.

DON’T EAT ON PUBLIC TRANSPORT

Eating and drinking on public transportation, including the metro, subway, and local trains, is generally not allowed in Japan. The only exception is the Shinkansen, where you can purchase bento boxes for your journey.

HOW TO USE RAMEN TICKET VENDING MACHINES

That’s a great overview of how the food ticket system works in many ramen shops! It’s a convenient way to streamline ordering, especially in the often small and busy ramen restaurants. Using the vending machine to place your order before you sit down helps keep things efficient and minimizes wait times.

YOU WON’T GET CAUGHT SHORT!

Japan is well-known for its clean and well-maintained public toilets, and you’ll find them widely available. Many of these toilets come with high-tech features like heated seats, bidet functions, and various wash and dry options. It can be quite an experience, making a visit to the toilet a bit of a novelty and enjoyable part of your trip!

BE PREPARED FOR SMALL HOTEL ROOMS

While these tips are primarily focused on Tokyo, they can also be helpful in other parts of Japan where space is often limited. Many affordable hotels, especially those outside of the luxury category, may be smaller in size to keep costs down. A helpful tip: check for storage space under the bed, which can be a convenient place to store your luggage.

CONSIDER IF YOU NEED A JR RAIL PASS

If you’re staying in Japan for an extended period, consider purchasing a JR Rail Pass, but make sure to buy it before you arrive, as it’s cheaper in advance.

For example, I found the pass worthwhile for journeys like Tokyo to Fuji, Fuji to Kyoto, and Kyoto to Osaka. However, be aware that as of October 2023, the JR Pass price has increased by 70%, making it less cost-effective for many travelers, especially those spending around two weeks in Japan. It’s a good idea to use a JR Rail Pass calculator to see if it’s worth it for your itinerary.

Also, check which trains are covered by the pass, as not all trains are included—this includes the fastest bullet trains and some privately owned regional trains.

HAND SANITIZER AND A HAND CLOTH

While Japan boasts numerous public restrooms, it’s worth noting that many of them may not have hand soap or drying facilities. As a precaution, carrying hand sanitizer and a small cloth can be helpful for maintaining hygiene.

ACCEPT ITEMS WITH BOTH HANDS

When someone hands you something in Japan, it’s polite to accept it with both hands and with your palms laid flat. This is especially important for business cards, which hold significant value in Japanese culture. Treating the card with respect demonstrates respect for the person giving it to you.

USE THE FARE ADJUSTMENT MACHINES IF YOU’RE UNSURE WHICH TICKET TO GET

Tokyo’s metro system, like many others in Japan, charges fares based on distance traveled. If you’re buying single tickets (instead of using a convenient IC card), determining the exact fare can be a bit tricky. However, Japan’s thoughtful system allows for fare adjustments at every station. So, if you’re unsure which ticket to purchase, simply buy the cheapest option. When you reach your destination, you can easily pay the difference at a Fare Adjustment machine

COVER UP YOUR TATTOOS

In Japan, tattoos can carry a strong association with criminality due to their historical connection with the Yakuza, the Japanese organized crime gangs. As a result, tattoos are not widely accepted in public spaces, and you might encounter restrictions.

If you have visible tattoos, it’s wise to cover them up to avoid any discomfort or negative attention. When visiting traditional Onsens (hot springs), you may be required to cover your tattoos with a bandage, or you might be refused entry entirely.

DON’T SKIP AFFORDABLE JAPANESE CHAIN RESTAURANTS

Japanese fast food definitely has its own unique appeal! CoCo Curry is fantastic for curry, while Ichiran is well-loved for its ramen. Yoshinoya, Sukiya, and Matsuya are all excellent choices for gyudon rice bowls and beef rice. They offer great quality and prices, making them standout options compared to international chains. Enjoy the local flavors!

WEARING A MASK IS RESPECTFUL

While not a strict requirement, wearing a mask is a common practice in Japan, especially in crowded areas like public transportation. It’s considered a respectful gesture to follow this local custom.

CHECK FLIGHT PRICES AS WELL AS TRAIN FOR LONG DISTANCE

When traveling extensively in Japan, especially to destinations like Hokkaido or Fukuoka, it might seem like trains are the most affordable option. However, with the recent increase in JR Pass prices and the high cost of Shinkansen tickets, it’s worth considering flights as well. Japan has several low-cost domestic airlines, including Peach, Jetstar, ANA, Air Do, Japan Airlines (JAL), and Skymark, which can offer competitive fares.

DON’T MESS UP THE FLOW OF PEOPLE

Efficiency is highly valued in Japan, and most people aim to move quickly through their day. If you need to stop to check your phone, consult a map, or admire a sight, it’s considerate to step aside, preferably near a wall or waiting area. This helps avoid blocking the flow of people. Remember, stopping in the middle of the street is generally considered impolite in Japan.

YOU WILL NEED AN INTERNATIONAL DRIVING PERMIT TO HIRE A CAR

In rural areas of Japan, renting a car is common for extensive travel. However, be aware that you’ll need a valid International Driving Permit (IDP) from your home country; a standard driver’s license alone will not be sufficient.

CHECK IF YOU NEED PERMISSIONS TO BRING YOUR MEDICATION

There are two essential points to remember regarding medications in Japan. First, some over-the-counter medications commonly available in other countries, such as ibuprofen and Pseudoephedrine (found in brands like Sudafed and Vicks Inhalers), are not legal in Japan. Additionally, certain allergy medications are also restricted. It’s recommended to check the latest regulations for a comprehensive list. Fortunately, Japan offers its own versions of antihistamines and anti-inflammatories, which can be easily purchased at pharmacies.

Second, if you’re traveling with a prescription medication supply exceeding 30 days or an over-the-counter supply exceeding 60 days, you’ll need to obtain a Yunyu Kakunin-sho (exemption form). This form must be presented to customs upon arrival. I personally needed to apply for this as I was carrying more than 30 days of birth control. You can complete the application online and print the form to show to the customs officer along with your medication. The process is relatively straightforward, taking approximately 30 seconds at the airport.

Please note that narcotics and psychotropics are strictly prohibited in Japan.

CONCLUSION

I hope these tips help you feel more prepared and confident for your first trip to Japan! Having visited Japan multiple times, I understand that adjusting to local customs can be challenging. However, making an effort to respect Japanese etiquette can make a big difference. Japanese people are aware that you’re a visitor and don’t expect you to know all their customs, but showing that you’re trying to follow their rules and etiquette will be appreciated. Pin this guide to save for later and use it to plan your future travels!