Fat loss science breakdown
Sukrit Bhatia broke down fat loss science: high protein (1.6-2.2g/kg) boosts metabolism 15-30%, 30g+ fiber for satiety, plate method portions, and vegetarian swaps like tofu [https://x.com/SukritBhatia1/status/2031451231839989871].
Resistance training is key because muscle burns more calories at rest than fat. Prioritize compound exercises like squats and deadlifts to maximize muscle engagement. Consider adding intermittent fasting to your routine. This can help with calorie restriction and improve insulin sensitivity. Prioritize sleep (7-9 hours) to regulate hormones like cortisol, which can impact fat storage. Manage stress through mindfulness or meditation, as chronic stress elevates cortisol.
