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Time of India
14-06-2025
- Health
- Time of India
30-30-30 rule for weight loss: Real health benefits for people who sit all day
So you sit at a desk all day, barely move, and by the time you're done working, the only thing you want to lift is your dinner plate. If that sounds like your reality, you're not alone—and you're not doomed either. Because there's a sneaky little wellness rule floating around the internet that just might be your shortcut to feeling lighter, sharper, and more energetic, without overhauling your entire life. Enter the 30-30-30 rule. It's been making waves on social media, especially among office-goers, night owls, and even gym skeptics who want results without the overwhelm. And the best part? It's not a diet, it's not a workout plan, and it's definitely not a scammy product. It's just a method—simple, structured, and surprisingly effective. But does it really work? Let's unpack it. What is the 30-30-30 rule? The rule is straightforward enough to remember without a sticky note on your fridge. Eat 30 grams of protein within 30 minutes of waking up, then do 30 minutes of low-intensity movement. That's it. No counting carbs, no weird shakes, no 5 a.m. workouts. The idea is to kickstart your metabolism, keep your blood sugar stable, and prime your body to burn fat. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like No Distractions. Just Solitaire Play Solitaire Download Undo The 30-30-30 rule first went viral due to weight loss expert and TikTok favorite Gary Brecka a self-described 'human biologist' and 'biohacker' podcaster, as says TODAY, who swears by this routine for regulating insulin and building sustainable habits. Unlike extreme diets or punishing workouts, this method works with your biology, not against it. And for people who spend most of the day sitting, that's a game-changer. Why the protein part actually matters Most people start their day with carbs—toast, cereal, tea biscuits, or worse, nothing at all. The problem? That spike in blood sugar from carbs (or that drop from skipping food entirely) messes with your energy and your fat-burning ability for the rest of the day. Protein, on the other hand, tells your body to stabilize. When you start your morning with a solid 30 grams of protein—say, a couple of eggs, some Greek yogurt, or a quick protein shake—you're setting up your metabolism to hum along steadily, without those nasty crashes or cravings that lead to overeating later. It's not just about weight loss either. High-protein mornings have been linked to better concentration, improved muscle retention, and even fewer mood swings. And if you're constantly dragging yourself through that 3 p.m. slump? You might find that changes too. The 30-minute walk that counts more than you think We're not talking about intense HIIT sessions or sprinting on a treadmill. A brisk walk, some stretching, a casual jog on the spot—these are all fair game. It's about getting your body moving, gently but consistently, while your blood sugar is low and your insulin is working in your favor. When you combine fasted movement with protein-rich fuel, you teach your body to become more efficient at burning fat instead of clinging to it. Studies have shown that even low-intensity movement early in the day can improve insulin sensitivity, boost circulation, and promote better digestion. For office-bound folks who tend to move less as the day drags on, this half-hour becomes even more critical. Think of it as your morning momentum. Even if you sit all day after that, you've already done something kind for your metabolism. The hidden health benefits that no one talks about Sure, there are weight loss benefits. But let's talk about the hidden wins that make people stick to the 30-30-30 rule long-term. First off, it builds discipline without feeling like a punishment. Unlike rigid meal plans or two-hour gym marathons, this rule fits into real life. You wake up, you eat something high-protein, you move a little, then you get on with your day. No calorie counting, no drama. Second, it gives you back control. So many people feel defeated by wellness trends that require too much too fast. The 30-30-30 rule is the opposite. It's a small pivot in your routine that delivers daily proof: Yes, your body can change. Yes, it can feel better. Yes, you can do this. And finally, there's the mental health lift. A protein-rich breakfast can reduce anxiety and improve mood regulation. Low-intensity movement in the morning helps balance cortisol (your stress hormone) and releases feel-good chemicals that stay with you through the day. You're not just becoming leaner—you're becoming more emotionally steady. Is it too good to be true? Look, no rule is perfect. If you're a night-shift worker or someone who wakes up already rushed, fitting in a full 30-30-30 might take some planning. And if you have dietary restrictions, hitting 30 grams of protein first thing might feel like a stretch. But with a little adaptation—say, prepping overnight oats with protein powder or doing light stretches instead of a walk—you can still make it work. Also, if you're dealing with any medical conditions, especially diabetes or metabolic issues, it's smart to check in with a professional before diving in. Small rule, big results Here's what makes the 30-30-30 rule worth a try: it respects your time, your reality, and your biology. No hype, just a habit that aligns with how your body actually works. If you're someone who stares at a screen all day and ends your day too tired to change anything, this might be the one small move that changes everything. Because when your mornings start with stability—nutritionally and physically—your whole day benefits. And sometimes, that's all it takes. A solid start. A protein shake. A 30-minute stroll. And the reminder that getting fit doesn't have to mean flipping your life upside down—it just means showing up, one small rule at a time. The content in this article is intended for informational and educational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider before starting any diet, supplement, fitness, or health program. One step to a healthier you—join Times Health+ Yoga and feel the change
Time of India
14-06-2025
- Science
- Time of India
10 extinct plants from Earth and the stories behind their disappearance
In the history of our planet, many plant species have flourished and faded away but never before has extinction been so closely tied to the activities of humans. In this article, we will discover ten unique plants that once thrived in the diverse ecosystems on Earth in which some are ancient and some are relatively recent as well. Each plant tells a story of environmental change, exploitation or ecological imbalance and we can say that it is a warning from nature's side to stop activities that are exploiting it. Their disappearances offer more than just botanical history as they serve as reminders of how wide biodiversity can be. How plants like Franklinia, Silphium, and more disappeared from Earth Araucarioxylon arizonicum Araucarioxylon arizonicum was a giant plant species that lived on Earth for around 225 million years ago during the Late Triassic period and it reached a height of over 200 feet as well. Today, its fossilized remains are preserved in Arizona's Petrified Forest National Park. The reason for the extinction of this tree species was the dramatic climate changes and ecological shifts over millions of years. Although it no longer exists today but its stunning trunks offer a rare glimpse into prehistoric plant life on Earth which help the scientists to understand ancient ecosystems and remind us of nature's evolution. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like No Distractions. Just Solitaire Play Solitaire Download Undo Source: Alamy Atriplex tularensis Atriplex tularensis was a rare flowering plant which was native to the Central Valley of California. It thrived in saline and alkaline soils and particularly in seasonal wetlands around the Tulare Lake. Thus, this unique habitat has supported its survival until agricultural expansion in the 20th century that led to widespread land drainage and habitat destruction. The natural salt flattened with the increase in farming which was the main reason for the extinction of this plant species. It was last seen in 1991 and is now extinct in the wild and the loss of this plant species highlights the impact of habitat alteration on specialized species and the importance of protecting ecosystems on the planet. Source: Calamites Calamites is an extinct genus of plants that look like trees and had thrived during the Carboniferous period for about 300 million years ago. They are related to modern horsetails as these plants could grow up to 20 meters tall. Calamites had hollow jointed stems and they reproduced using spores rather than seeds which is a unique aspect of them as well. They played a crucial role in ancient ecosystems as they stabilized the wetlands and contributed to the formation of today's coal deposits. Calamites eventually went extinct as the climate of the Earth changed and also because of the decline of swamp forest that marked the end of these plants in Earth's history. Source: Wikipedia Cooksonia Cooksonia is one of the earliest known vascular plants that have been on the planet for about 425 million years ago in the Silurian period. These tiny leafless plants were among the first to develop specialized tissues for transporting water and nutrients which allowed them to colonize land successfully. It had simple branching stems which ended in spore-producing structures but had no roots or leaves as most of the plants on Earth. Though they were small but it paved the way for the evolution of more complex plants and terrestrial ecosystems. Cooksonia eventually went extinct because of the environmental changes on Earth. Source: Wikipedia Franklinia alatamaha Franklinia alatamaha was a small flowering tree which was native to the Altamaha River valley in the USA. It was discovered in the 18th century and was known for its beautiful white blossoms and glossy leaves. The cause of its extinction in nature is still uncertain but it is believed to be linked to the factors like habitat destruction, disease or changes in soil conditions. Although they are extinct now but it survives today through cultivation which makes it a unique example of a plant that was saved from total extinction by proper human care. Source: Wikipedia Glossopteris Glossopteris was a widespread genus of seed ferns that thrived during 300 to 250 million years ago in the Paleozoic Era especially in the southern supercontinent of Gondwana. It is recognizable by its distinctive tongue-shaped leaves and has played a crucial role in ancient coal-forming forests that helped scientists to support the theory of continental drift due to its presence across the now separated continents. This plant went extinct at the end of the Permian period because of the massive climate changes and this was the largest mass extinction event in the history of Earth. Thus, it remains an important fossil to understand the prehistoric ecosystems and the evolution of seed plants. Source: Prehistoric Earth Wiki Nesiota elliptica Nesiota elliptica was a small flowering tree which was native exclusively to the island of St. Helena in the South Atlantic Ocean. It was valued for its attractive and glossy leaves as well as for the delicate white flowers as it was once part of the island's unique ecosystem. However, the reason behind its extinction are the factors like habitat loss, invasive species and grazing animals. Even after the conservation efforts, it was declared extinct by the late 20th century. Its extinction highlights the vulnerability of island species to environmental disturbances. Source: POWO Orbexilum stipulatum Orbexilum stipulatum was a rare leguminous plant which was native to a small area on Rock Island in Kentucky. It depended on specific habitat conditions which were maintained by grazing buffalo that helped in keeping the vegetation in check. When buffalo populations started declining and the habitat altered by human activities in the 19th century, these species started to decline and were last seen in the year 1881. Its extinction sets an example of how the loss of animal species and habitat changes can directly impact survival of plants by emphasizing the interconnectedness of ecosystems and the delicate balance that are needed to preserve biodiversity. Source: Wikipedia Sigillaria Sigillaria was a type of tall plant that was similar to trees. They thrived on our planet during the Carboniferous period which was around 300 million years ago and contributed significantly to the coal deposits that we see today. Sigillaria reproduced using spores and also had shallow roots. With the end of the Carboniferous period and change in climate, these swampy environments disappeared which was the reason for the extinction of these plant species. But today, their fossils help scientists to understand the prehistoric ecosystems and the origins of coal-forming forests. Source: Wikipedia Sophora toromiro Sophora toromiro was a small flowering tree which was native to Easter Island and it was once a vital part of the island's unique ecosystem but it vanished in the 1960s due to various factors such as deforestation, overgrazing by introduced animals and habitat loss. Although it no longer grows naturally but these species survive today through cultivation that are preserved by botanical gardens and various conservation programs. Its story highlights the fragility of island ecosystems and shows the importance of active efforts in order to protect and restore endangered plants before they vanish completely from the planet. Source: Wikipedia Also read: Dogs may guard kids from common childhood illness and chronic diseases, here's what new study says
Time of India
14-06-2025
- Time of India
Two siblings found dead, missing father suspect
1 2 3 Vijayawada: Two children, were found dead in their home. Their father, who is suspected to have poisoned them, is currently missing. The man identified as Vemulawada Ravishankar was struggling with heavy financial debts. He reportedly wrote a suicide note indicating his intension to kill himself along with his children. The cops suspect that he fed pesticide-laced food to his son Leelasai (7), and daughter Lakshmi Hiranya (9) before locking the house and fleeing. According to Mylavaram sub-inspector (SI) K Sudhakar, Ravishankar worked at a hotel. He lived on Tiruvuru Road in Mylavaram with his two children. His wife Chandra Kala, left for employment in Bahrain a couple of months ago. The children were usually housed at a missionary hostel in G Konduru, where they studied in class three and five, respectively. They returned home for summer vacation. Ravishankar was living with his elderly parents, Lakshmipati and Anita, until recently. Due to ongoing family disputes, his parents moved out. However, his father visited his house regularly. On June 8, Lakshmipati arrived at Ravishankar's house but found it locked. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like No Distractions. Just Solitaire Play Solitaire Download Undo So, he returned without any suspicion. However, after several visits to the locked house, he got concerned. On Thursday, when Lakshmipati visited the house again, he saw Ravishankar's bicycle outside. While trying to move it to the verandah, he experienced a foul smell. He pulled a window curtain aside and was shocked to see the children lying motionless on a bed inside the room. He alerted police immediately. After inspecting the scene, the cops discovered a pesticide bottle on a stool in the verandah. Ravishankar was missing and his mobile phone was switched off. Lakshmipati told the police that his son was under severe financial stress due to multiple debts. Ravishankar reportedly stopped showing up at his workplace about a week prior to the incident. The missing man's letter allegedly read, "No one is responsible for my death, I have achieved nothing in my life. I am taking the children along with me. I am under heavy debt." Based on this note and other evidence, the cops suspected that first he killed the children, and then may have attempted to take his own life or fled the scene. They are also probing if he had borrowed money to send his wife abroad for work. His family members noted that though Ravishankar often mentioned being in debt, he never mention the total amount of debt and the reasons behind cops have launched a search operation to trace Ravishankar. A probe is underway. Follow more information on Air India plane crash in Ahmedabad here . Get real-time live updates on rescue operations and check full list of passengers onboard AI 171 .
Time of India
13-06-2025
- Time of India
Woman marries paramour, assaults husband before leaving home in UP's Ambedkar Nagar
Lucknow: A 30-year-old married woman eloped with her lover and married him. The couple then returned to her home, assaulted the woman's 'former' husband and decamped with household items in Uttar Pradesh's Ambedkar Nagar. The incident took place on May 5, but the local police refused to register the husband's complaint, following which he approached the local court. On the directions of the court, the police lodged an FIR on Friday. Police said earlier too Puja Kumari eloped with Raj Kumar , and acting on her husband Jitendra Kumar's complaint, the cops had brought her back. Ambedkar Nagar superintendent of police Keshav Kumar said that an FIR under the charges of BNS sections 115(2) (voluntarily causing hurt), 352 (intentional insult), 351(3) (outlines the punishment for criminal intimidation when the threat involves causing death), 333 (house trespass), 309(4) (robbery), and charges of the Scheduled Castes and Scheduled Tribes (Prevention of Atrocities) Act, 1989, was filed against Puja, her mother Kamlawati, and Raj Kumar. In a petition to the court, the complainant, Jitendra Kumar, alleged that his wife, Puja, eloped with her lover Raj Kumar—who hails from the same village—despite a prior settlement following an earlier incident of elopement. He claimed that Puja has been in a relationship with Raj for over a year. On April 26, Puja allegedly left home on the pretext of buying medicines but never returned. Jitendra claimed that when he reported the matter to the local police at Basakhari station, the officer in-charge allegedly dismissed his concerns and warned him not to interfere in the matter, threatening action if he tried to restrain her. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like No Distractions. Just Solitaire Play Solitaire Download Undo The couple, accompanied by Puja's mother, later got married at a local temple. The trio barged into Jitendra's house on May 5, assaulted him and his family, looted clothes, jewellery, and valuables, and fled. Jitendra said he wrote to the SP on May 9, seeking protection and the registration of an FIR under relevant sections for caste-based insult, criminal intimidation, assault, and theft. However, no action was taken, prompting him to approach the court. Follow more information on Air India plane crash in Ahmedabad here . Get real-time live updates on rescue operations and check full list of passengers onboard AI 171 .
Time of India
13-06-2025
- Business
- Time of India
Campus placement: 87 UIAMS MBA students get jobs, 9 bag Rs 16L package
Chandigarh: A total of 87 MBA students from the University Institute of Applied Management Sciences (UIAMS), Panjab University, Chandigarh, have secured jobs through campus placements this year. Nine of them have been offered an annual package of Rs 16.42 lakh — the highest in this season's recruitment cycle at the institute. According to UIAMS officials, 26 companies participated in the recruitment process, offering roles in areas such as banking, finance, IT, marketing, insurance, HR, and consulting. Among the top recruiters were Federal Bank, Mahindra Finance, Capgemini, Bunge, Tirupati HealthCare, SBI Mutual Funds, HDFC Life, Policy Bazaar, Growwtide, and Vodafone Idea. Federal Bank offered positions to nine students, each with a package of Rs 16.42 lakh. Mahindra Finance, another regular recruiter at the institute, selected three students for roles offering Rs 10 lakh per annum. The average package offered across all placements stood at Rs 6.84 lakh. PU vice-chancellor Prof Renu Vig said the placement results were reflective of the academic strength and industry readiness of the students. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like No Distractions. Just Solitaire Play Solitaire Download Undo Director of UIAMS Prof Anupreet Kaur Mavi said the figures showed growing confidence among recruiters in the institute. Dr Amandeep Singh Marwaha, training-cum-placement officer at UIAMS, said the institute had tried to align classroom learning with industry needs. PU holds awareness drives against child labour Chandigarh: Panjab University marked World Day Against Child Labour with a series of awareness activities and mass pledge-taking events across departments and offices. University officials, staff, and students participated in programmes aimed at spreading awareness about the need to eradicate child labour and protect children's rights. Several departments also held their own awareness sessions and discussions on the issue. At the PU Administrative Block, Registrar YP Verma led officials in taking a collective pledge at the Senate Hall. Participants pledged to stand against all forms of child labour and exploitation and to work towards ensuring education and dignity for every child. They also expressed support for making Chandigarh a child labour-free city, reiterating the global message of the day 'Say no to child labour, yes to education and childhood'. Follow more information on Air India plane crash in Ahmedabad here . Get real-time live updates on rescue operations and check full list of passengers onboard AI 171 .
