Three practical signs you’re missing out on fat loss even when you think you’re doing all the right things:⁣

𝟏) 𝐒𝐥𝐞𝐞𝐩 = 𝐟𝐚𝐭 𝐥𝐨𝐬𝐬⁣⁣

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Fat loss is sleep dependent. Most growth hormone (your not-so-talked-about fat-burning hormone) spikes between 12–2 a.m. To catch that window, be in bed by 10 p.m. You’re shredding and supporting muscle while you sleep.⁣ Muscle is your metabolic engine #yes⁣

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𝟐) 𝐌𝐨𝐯𝐞 𝐫𝐢𝐠𝐡𝐭 𝐚𝐟𝐭𝐞𝐫 𝐲𝐨𝐮 𝐞𝐚𝐭 + 𝐦𝐨𝐯𝐞 𝐦𝐨𝐫𝐞 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞 𝐝𝐚𝐲⁣⁣

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If we’re going to eat, what we need to do is move for at least 20 minutes. Don’t sit because that will accumulate visceral fat… use the food you just had as energy for your walk instead of putting it aside in fat.⁣

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Daily target: We want 10-12,000 steps a day. Stand more than sit.⁣

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Optional finisher: simple HIT-on a walk count to 10 steps faster, then back to normal count to 10 steps; repeat 6 times. Short, not long.⁣⁣

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𝟑) 𝐁𝐮𝐢𝐥𝐝 𝐦𝐮𝐬𝐜𝐥𝐞 + 𝐡𝐢𝐭 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐭𝐞𝐢𝐧⁣⁣

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Resistance training is non-negotiable: aim 3x/week and use the plus one rule on your last rep. Just 10 weeks of lifting can raise fat burning 7–9% more for up to 72 hours after sessions.⁣

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Protein per meal: 30-50g animal protein to hit 3-5g leucine, that’s the signal to build/keep muscle and cravings go away when protein goes up (supports leptin/ghrelin).⁣⁣

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BONUS tips for timing:⁣

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• Fruit: best post-workout with protein (never alone).⁣

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• Veg: load up on low-glycemic, high-fiber veggies during the day.⁣

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• Starches (potatoes/yams/I like sourdough bread, etc.): save for the evening meal to help sleep and recovery.⁣

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• If you’re into fasting: aim for 14:10 or 16:8 - feed well, fast well.⁣

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