Fat loss is the easiest thing on Earth.
They made you think it was complicated to sell you programs & endless diets.
Here are 8 evidence-based hacks I used to drop 20lbs in 65 days (based on my experience): 🧵
1. Stopped doing endless cardio
Cardio doesn’t burn fat.
It teaches your body to conserve it.
You burn calories during the workout…
But over time, your metabolism adapts:
• Lower thyroid output
• Lower testosterone
• Muscle loss
Fewer calories burned at rest = Fat loss stalls or reverses:
→ What to do instead:
• Lift heavy to preserve muscle while cutting
• Eat 1g protein/lb to fuel fat loss & recovery
• Balance hormones (testosterone, thyroid, cortisol)
• Walk 8–12k steps/day for better health
Cardio burns calories. Muscle rewires metabolism.
2. Prioritise sleep
You can lift, diet, and run until you collapse
But if your sleep sucks, your fat loss will stall.
Why?
• Sleep controls hunger (ghrelin/leptin)
• Boosts testosterone & growth hormone
• Lowers cortisol (fat-storing)
→ Prioritize 7–9 hours or stay stuck:
I struggled with quality sleep—then added evidence-backed supplements:
• Magnesium glycinate → calms nerves
• L-theanine → eases tension
• Rhodiola → balances stress.
They support natural sleep without sedation.
3. Eat More Protein
1g per pound of body weight daily.
Why it works:
• Boosts metabolism
• Preserves lean muscle in a deficit
• Lowers hunger hormone (ghrelin)
• Increases satiety so you eat less naturally
Most people get only half of what they need.
4. Cut Liquid Calories
No juices, no soda, no creamers, no alcohol.
Liquid calories spike insulin, flood your liver, and kill fat loss (with zero satiety in return)
You drink 300+ calories and still feel hungry:
5. Intermittent fasting
16:8 or 18:6 fasting works because it eliminates mindless snacking.
You're not "boosting autophagy" - you're just eating fewer calories in a shorter window.
The diet industry rebranded "skipping breakfast" and sold it as revolutionary science:
6. Fix Your Gut
Bloating, constipation, and microbiome imbalance =
• Poor nutrient absorption
• High inflammation
• Cortisol spikes that block fat loss
Heal the gut → lower stress → improve metabolism:
7. Hydrate Aggressively
They sold you energy drinks and pre-workouts when water would fix 80% of your fatigue.
Dehydration slows fat burning, spikes stress hormones, and crashes metabolism.
Drink 3-4L daily with real electrolytes (not sugar water marketed as "sports drinks"):
8. Your stress is making you fat
Chronic cortisol literally locks fat onto your body no matter how perfect your diet is.
The fitness industry ignores this because they can't sell you stress management.
You can out-train a bad diet, but you can't out-diet a fried nervous system
+Bonus
Calorie deficit was the base of my fat loss.
Why it works:
• Fuels fat loss, simple & proven
• But starving, overtraining & 5h sleep wreck hormones
• Leads to rebound weight gain
Goal isn’t “eat less.” It’s burning fat while staying strong.
What’s the #1 thing you’ve done that actually helped you lose fat (and keep it off)?
I’m genuinely curious, drop it in the comments...
