What if losing body fat didn’t have to be so difficult?
In this episode of The Proof, I share five science-backed strategies that make fat loss easier, without restrictive dieting. No fads. No pseudo-science. Just practical, human evidence-based tips to help you feel full, fuel your body, and create a healthier relationship with food.
Whether your goal is better metabolic health or simply feeling more comfortable in your body, these strategies can support your progress — and the good news is, you don’t have to implement all of them at once. Even one or two can make a meaningful difference.
What I cover:
- Why energy density matters
- The “preload” strategy proven to reduce calorie intake by up to 20%
- How eating slowly can help your body naturally regulate appetite
- What your gut microbiome has to do with hunger and fullness
- Why fibre and protein are the ultimate appetite-suppressing combo
- How time-restricted eating can reduce calorie intake and improve metabolic health
I also unpack common myths around weight loss, discuss why improving body composition is about more than just aesthetics, and what the science says about visceral fat and metabolic disease risk.
The bottom line? You don’t need to eat less — you need to eat differently.
If you’ve struggled with traditional dieting or felt confused by conflicting weight loss advice, this episode will give you a clear, practical framework grounded in science — not hype.
Let me know which strategy you’re most curious to try — and if this episode helps reframe the way you think about fat loss, share it with someone who might benefit.
- Introduction (00:00)
- Should You Choose Low Energy Dense Foods? (01:39)
- Could Slowing Down Your Eating Help? (07:51)
- How Can You Feed Your Gut Microbes? (12:29)
- Why Increase Your Protein Intake? (15:41)
- Does Reducing Your Eating Window Work? (19:27)
- Recap and Final Thoughts (21:03)
- Conclusions (22:16)
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Further resources and supporting studies:
- The relationship between dietary energy density and energy intake
- Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake
- Eating slowly led to decreases in energy intake within meals in healthy women
- A systematic review and meta-analysis examining the effect of eating rate on energy intake and hunger
- Health benefits of dietary fiber
- Viscous versus nonviscous soluble fiber supplements: mechanisms and evidence for fiber-specific health benefits
- Dietary fiber in the prevention of obesity and obesity-related chronic diseases: From epidemiological evidence to potential molecular mechanisms
- Carbohydrate quality and human health: a series of systematic reviews and meta-analyses
- Gut microbiota fermentation of prebiotics increases satietogenic and incretin gut peptide production with consequences for appetite sensation and glucose response after a meal
- Weight loss during oligofructose supplementation is associated with decreased ghrelin and increased peptide YY in overweight and obese adults
- Crosstalk between glucagon-like peptide 1 and gut microbiota in metabolic diseases
- The effect of cereal Β-glucan on body weight and adiposity: A review of efficacy and mechanism of action
- Increasing the protein content of meals and its effect on daily energy intake
- Time-restricted eating: What we know and where the field is going
- Time-restricted eating improves health because of energy deficit and circadian rhythm: A systematic review and meta-analysis
- Effect of Time-Restricted Eating on Weight Loss in Adults With Type 2 Diabetes: A Randomized Clinical Trial
- Effect of Isocaloric, Time-Restricted Eating on Body Weight in Adults With Obesity : A Randomized Controlled Trial
- Does early time-restricted eating reduce body weight and preserve fat-free mass in adults? A systematic review and meta-analysis of randomized controlled trials
