Lose weight

Weight loss is a metabolic problem, not a willpower problem

The energy balance equation (calories in vs. calories out) holds true at a physics level, but the human body is not a simple calorimeter. Hormones like insulin, leptin, ghrelin, and cortisol regulate appetite, fat storage, and metabolic rate through complex feedback loops. Effective weight loss strategies work with these systems rather than fighting them through unsustainable restriction. A 2024 systematic review confirmed that combined diet and exercise interventions produce the most durable results, with an optimal weight loss rate of 0.5-1 kg per week ^[1].

Protein is the single most important macronutrient for fat loss

Protein has the highest thermic effect of food (20-30% of calories consumed are burned during digestion), suppresses ghrelin (the hunger hormone), and preserves lean muscle mass during a caloric deficit. A 2024 meta-analysis found that protein intake above 1.3 g/kg/day significantly prevented muscle mass decline during weight loss in adults with overweight or obesity ^[2]. Aim for 1.6-2.2 g of protein per kilogram of body weight daily, distributed across 3-4 meals for optimal muscle protein synthesis.

Fiber is equally important but often overlooked. Soluble fiber from vegetables, legumes, and oats feeds beneficial gut bacteria that produce short-chain fatty acids, which regulate appetite signals and improve insulin sensitivity. A target of 30-40 g of fiber daily from whole food sources supports satiety and metabolic health at the same time.

Meal timing and fasting

Time-restricted eating (TRE), typically within an 8-10 hour window, aligns food intake with circadian biology and can improve insulin sensitivity without conscious calorie counting. The key mechanism is allowing insulin levels to drop between meals so the body can access stored fat for energy. For those who tolerate it well, periodic 24-36 hour fasts can accelerate fat loss while upregulating autophagy and growth hormone secretion.

Why resistance training is non-negotiable during weight loss

Without resistance training, up to 25% of weight lost can come from muscle rather than fat, reducing metabolic rate and creating the "skinny fat" phenotype. A 2025 systematic review and meta-analysis confirmed that adding resistance exercise during caloric restriction preserves fat-free mass, increases fat mass loss, and improves muscle strength ^[3]. Three to four sessions per week focusing on compound movements (squats, deadlifts, bench press, rows) can preserve or even build muscle in a deficit, especially with adequate protein.

• Zone 2 cardio (60-70% max heart rate) for 150+ minutes weekly to enhance fat oxidation and mitochondrial density
• HIIT 1-2 times per week for the afterburn effect (excess post-exercise oxygen consumption) and metabolic flexibility
• NEAT (non-exercise activity thermogenesis) through walking 8,000-10,000 steps daily, which often burns more calories than formal exercise
• Avoid excessive cardio, which can elevate cortisol and promote muscle loss

Sleep and stress directly affect fat loss

Sleep deprivation is a hidden driver of weight gain. A study in healthy men found that a single night of total sleep deprivation increased ghrelin levels by 22% and markedly intensified hunger ^[4]. A systematic review confirmed that short sleep is associated with 15.5% lower leptin and 14.9% higher ghrelin compared to adequate sleep, independent of BMI ^[5]. Aim for 7-9 hours of quality sleep per night. Chronic stress elevates cortisol, which promotes visceral fat storage and increases cravings for calorie-dense foods.

GLP-1 receptor agonists and the new pharmacology of weight loss

Semaglutide and tirzepatide have changed the landscape of medical weight management. The SURMOUNT-5 trial (2025) showed that tirzepatide produced 20.2% body weight reduction versus 13.7% for semaglutide over 72 weeks ^[6]. Real-world data shows smaller but still significant results: about 7.7% loss with semaglutide and 12.4% with tirzepatide after one year. These drugs require medical supervision, can cause GI side effects, and weight regain after discontinuation is common without lasting lifestyle changes. They're a tool for people with clinical obesity, not a shortcut.

Metabolic adaptation and how to break through plateaus

The body defends against weight loss through adaptive thermogenesis: reducing metabolic rate, increasing hunger hormones, and improving movement efficiency. Strategies to counter this include periodic diet breaks (eating at maintenance for 1-2 weeks every 8-12 weeks), refeed days with higher carbohydrate intake to restore leptin signaling, and maintaining high sleep quality. Patience and consistency outperform aggressive restriction every time.