What if losing body fat didn’t have to be so difficult?
In this episode, I share five practical, science-backed strategies to support fat loss in a sustainable way. No gimmicks. No pseudo-science. Just real tools to help you feel fuller, fuel your body better, and improve metabolic health.
Whether your goal is to reduce visceral fat or feel more confident in your body, these strategies can help — and you don’t need to do them all at once to see results.
In this episode, I cover:
Why energy density matters
The “preload” trick that helps regulate intake
How eating slower naturally reduces appetite
The surprising role of gut microbes in hunger
Why protein + fibre is the ultimate combo
A flexible approach to time-restricted eating
Plus, I bust common weight loss myths and share why improving body composition is about more than aesthetics.
If you’re ready for a science-based, sustainable approach to fat loss — without restriction — this episode is for you.
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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Simon Hill, MSc, BSc (Hons)
• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants
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