1. Prioritize Protein at Every Meal
Protein has a high thermic effect (you burn calories digesting it) and keeps you full longer. Aim for 20-30g per meal.
2. Lift Heavy Weights
Building muscle raises your resting metabolic rate. Muscle burns more calories than fat, even when you're sleeping.
3. Don't Drink Your Calories
Sugary sodas, fruit juices, and fancy coffees are calorie bombs with zero satiety. Stick to water, black coffee, or green tea.
4. Eat Whole, Single-Ingredient Foods
Process foods are engineered to make you overeat. Whole foods are naturally filling and nutrient-dense.
5. Get 7-9 Hours of Sleep
Poor sleep disrupts appetite hormones (ghrelin and leptin), making you crave sugary, fatty foods.
6. Drink Water Before Meals
Drinking 500ml of water 30 minutes before meals can increase weight loss by 44% over 3 months.
7. Eat More Fiber
Viscous fiber mixes with water to form a gel that slows digestion and reduces appetite. Found in beans, oats, and flaxseeds.
8. Practice Intermittent Fasting
Eating within a specific window (e.g., 8 hours) naturally limits calorie intake and improves hormonal function.
9. Cut Back on Refined Carbs
White bread and pasta spike blood sugar and lead to crashes that cause hunger cravings just hours later.
10. Use Smaller Plates
It works! Using smaller plates tricks your brain into thinking you're eating more, leading to reduced calorie intake.
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