Tools for faster weight loss.
Fat loss is an engineering problem: the situation needs to be assessed
and a plan made specifically for it. This includes looking at
bloodwork, hormones, activity, daily habits, and nutrition, not just
exercise.
The fastest method is a personalised protocol, however there are some
useful tools that I often reach for with many clients.
You're not just aiming for 'weight loss'. Because weight is a blunt number. It shifts daily due to water, inflammation, glycogen, hormone cycles, muscle, and fat. The scales are useful, but they're far too vague. For this reason, we always start fat loss with proper assessment to give us the exact body fat percentage.
Once assessment's done, and a plan is in place, the 30-minute sessions are built for fat loss: efficient training, a nutrition plan, and several tools to speed things up. Progress is recorded and reviewed against your baseline, so the plan changes when your body does.
Below are a few of the tools I often use. Feel free to read about them.
How the coaching works → · Pricing →
Supplements
Below is a list of supplements I recommend for fat loss. As always, I've just included the supplements with research behind them, of which I believe give the highest return for the cost & effort involved.
Links are simply the cheapest/easiest places that I use to buy them online. Please let me know if you find anywhere better, so I can update the list. This page contains affiliate links where I may make 1-5% commission, at no extra cost to you.
This is not medical advice, and no dose here is tailored to you. Supplements can interact with medication and are not suitable for everyone, including during pregnancy or breastfeeding. Speak to your doctor or pharmacist before starting any.
Acetyl-L-Carnitine
This amino acid could be thought of as a shovel, helping lift & carry fat into the furnace (cell) for burning. It's incredibly common in store-bought fat burners and weight loss pills.
Dose: 1g morning & 1g pre-gym Where I buy it →
Resistant Starch
A fairly complex carbohydrate that isn't effectively broken down by our body. Instead it feeds our stomach bacteria which provide us with great mental & physical energy while improving our metabolism & mood.
Fortunately this carb/fibre also really helps fill you up, which can help you drastically cut down on over-eating.
Dose: 1scp morning & 1scp before lunch Where I buy it →
Firestarter, Stearic Acid
Stearic acid has been shown in studies to increase satiety (feeling of fullness), decrease cravings, decrease stress eating, increase metabolism (fat burning), increase energy, and improve mitochondrial function, as well as help to purge some of the bad fats hidden in your body that do just the opposite effect.
Dose: 4x morning, 2x before lunch Where I buy it →
Ω-3 Fish oil — DHA/EPA
Helps to lower inflammation (reducing time to recover & improving fat loss), increase testosterone production, improve the cholesterol levels, help to fix hormonal imbalances as well as improving cognitive performance. Many studies are showing links to potentially lowering the risk of heart disease, diabetes and Alzheimer's disease.
Dose: 2-6x daily Where I buy it →
Inositol (myo-inositol)
A cheap & effective anxiolytic (lowers anxiety), with mild anti-depressive effects. Cerebral inositol levels unfortunately often naturally decline with age. Also found to lower instances of binge-eating/stress eating. Funnily enough it tastes mildly sweet too. [r (opens new tab)][r (opens new tab)][r (opens new tab)]
Dose: 5-12g Where I buy it →
5-HTP
5-Hydroxytryptophan (5-HTP) is a precursor to melatonin, and serotonin, the neurotransmitter responsible for Flow state, and task enjoyment. Taking 5-HTP can improve mood, and sleep quality.
I find 5-HTP useful as a social lubricant, as it both calms anxiety and improves mood towards happiness. There's also evidence of it resolving binge/stress eating. [r (opens new tab)][r (opens new tab)][r (opens new tab)][r (opens new tab)][r (opens new tab)]
Dose: 100-200mg Where I buy it →
How thyroid affects fat loss
The thyroid is a gland in your neck that secretes hormones that control how much energy you'll burn, among other things. One such hormone is T3, which regulates your metabolic rate and how readily you oxidise fat. [r (opens new tab)]
Some plant compounds (e.g. goitrogens in brassicas like brussels sprouts and kale) can interfere with thyroid hormone production. [r (opens new tab)]
Thyroid function is worth testing rather than guessing at, and it is a conversation for your doctor. Over-the-counter thyroid glandular products are not a substitute: they are unregulated, and analysis has found many of them contain real thyroid hormone in amounts the label does not disclose. [r (opens new tab)]
Iodine
Thyroid hormones are necessary to burn energy. To burn fat, you will need modest levels of the two primary hormones T4 & T3 (T4 converts into T3, which does the real burning). However, to create these requires iodine. Often missing from people's modern diets, iodine is essential for many bodily processes, not just fat burning. If you are short on it, correcting that shortfall can help; if you already get enough, more iodine will not speed fat loss. The Australian recommended intake for adults is 150mcg a day, and the upper limit is 1,100mcg. [r (opens new tab)]
Dose: 100-200mcg Where I buy it →
Tools
These are the tools I often use with my fat loss clients. Two measure body fat accurately, while the other two make it easier to track precise nutrients and hit any step goals during the week.
DEXA scans
A low-dose X-ray scan that reports highly accurate fat, muscle, and bone. DEXA scans can report fat and muscle down to the exact gram and do so region by region, so you can see exactly where progress is happening. These scans are the gold standard for measuring fat and muscle.
Body fat pinches
Skinfold callipers, pinched at the same 7 sites each time. Quick and high accuracy, which makes them a good tool for tracking any changes between scans. The body fat calculator on this site turns the pinches into a body fat percentage.
Cronometer
The only food tracker I recommend. It shows calories, macros, and the precise micronutrients down to individual amino acids, vitamins, and minerals. This is the most precise tool for nutrient tracking and very often uncovers hidden gaps in nutrition. Plus, the free version covers nearly everything.
Desk treadmill
A walking pad that sits under a standing desk. Walking slowly while working easily adds thousands of steps to a workday without costing any extra time. Steady daily movement shouldn't be overlooked as a lever on fat loss.
Need accelerated fat loss?
Begin with a 30-minute consultation. We'll talk and get clear on what you want, where you are today, and what's needed to hit your goals faster.